Great Health Guide: May/Jun 2022

May / June 2022

Anxiety in

High Achievers

Develop YourSelf-care

PLAN

Lifting

MOOD with

Movement

Running in

Pregnancy part 1

THE POWER OF WORDS • WEIGHT LOSS SURGERY • STARTING BABY ON SOLIDS • RESISTANCE TRAINING BENEFITS DISCLAIMER GREAT HEALTH GUIDE | 1

ontents MINDSET

08

ANXIETY IN HIGH ACHIEVERS

Learning how to release yourself from the shackles of anxiety Dr Jenny Brockis

12

RESETTING MY THERMOSTAT FOR STRESS Finding easy self-care strategies to reduce stress Dr Suzanne Henwood

16

CONFRONTING WHAT IS

Experiencing a fun activity to help you be more empowered Terry Sidford

RELATIONSHIPS

20

THE POWER OF WORDS

What words would you want say if you knew that they had power?

08

Dr Matthew Anderson

ANXIETY IN HIGH ACHIEVERS Dr Jenny Brockis

23

DEVELOP YOUR SELFCARE PLAN

Including a powerful tool to assist you in developing your own plan Mellita Bate

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GREAT HEALTH

38

BENEFITS OF RESISTANCE TRAINING PART 1

Carrick Dalton & Margarita Gurevich

28

WEIGHT LOSS SURGERY: AM I SUITABLE?

Hear about the four ideas to help you decide if this is for you Dr Kenneth Wong

31

YOUR WELLBEING & CARING FOR OTHERS

Your wellbeing is a priority to ensure you stay strong & healthy Lyndal Hughes

FITNESS

35

LIFTING MOOD WITH MOVEMENT

Discover how movement produces natural mood enhancers Jane Kilkenny

38

BENEFITS OF RESISTANCE TRAINING PART 1 Learn how increased strength, bone density & less abdominal fat will benefit you Carrick Dalton & Margarita Gurevich

41

RUNNING DURING PREGNANCY PART 1

Discover how exercise is generally good for the growing baby’s health Yvonne McKenny

KIDS MATTERS

46

STARTING SOLIDS FOR BABIES

Understand this very important information for your babies diet

26

BENEFITS OF RESISTANCE TRAINING PART 1

Carrick Dalton & Margarita Gurevich

Nicola Jaffrey

50

WHEN SHOULD I TAKE MY CHILD TO HOSPITAL?

Be empowered with a detailed list of conditions to bring you certainty Assoc Prof Dr Sandy Hopper

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 Belhamra Mehdi, Belinda Nelson CONTRIBUTING WRITERS Dr Matthew Anderson, Mellita Bate, Dr Jenny Brockis, Carrick Dalton, Margarita Gurevich, Dr Suzanne Henwood, Assoc Prof Dr Sandy Hopper, Lyndal Hughes, Nicola Jaffrey, Jane Kilkenny, Yvonne McKenny, Terry Sidford, Dr Kenneth Wong.

CONNECT WITH US:

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During COVID lockdown, we have been living in an artificial environment that has changed many of our normal routines. It has created new habits that have slowed down our usual activity so now is the time to get moving again.

Movement and exercise are the main themes in the articles written for this issue Great Health GuideTM. Exercise can be rapid or slow and both speeds produce neuro-transmitters such as endorphins and dopamine that affect our energy levels as well as increasing oxygen to the brain. Thus, movement, exercise, walking, running and sport, can deliver a change in the person’s life. It can decrease anxiety, reduce the level of stress and improve your mood and outlook on life.

It can improve the body function, with stronger muscles and stronger bones to cope with normal everyday life. Here is a list of articles that cover all of these areas:

Anxiety in High Achievers Develop Your Self-care Plan Lifting Mood with Movement Running in Pregnancy Part 1 Your Wellbeing & Caring for Others Resetting Your Thermostat for Stress Benefits of Resistance Training Part 1 While reading these articles you will move into an even stronger and improved lifestyle, which will take both planning and discipline. Each one of us can choose what we want to achieve, where we want to be in the future and how we want to live. The time to decide is now.

Here’s to good health and a bright and happier future.

Kathryn x

© Antalya Developments Pty Ltd 2022 Any information made available in the Great Health Guide Magazine (electronic or hard copy formats), or from Antalya Developments Pty Limited or Kathryn Dodd, including by way of third party authored articles or discussions, is made available for readers’ interest only.

The purpose of making the information available is to stimulate research, public discussion and debate. Readers are encouraged to undertake their own research and consult with professional advisors to form their own independent views about the topic/s discussed.

The information made available in the Great Health Guide Magazine (electronic or hard copy formats) is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Readers should seek the advice of a qualified health provider with any questions regarding a potential or actual medical condition or the proposed use or decision not to use any particular product. Readers should not disregard professional medical advice or delay in seeking it at any time, including because of the content of any information made available in the Great Health Guide Magazine (electronic or hard copy formats).

Each of Antalya Developments Pty Ltd and Kathryn Dodd do not warrant, guarantee or make any representation regarding the accuracy, veracity, adequacy, reliability, completeness or timeliness of any information available on, or arising in relation to, the Great Health Guide Magazine (electronic or hard copy formats). Neither Antalya Developments Pty Limited nor Kathryn Dodd endorses the views of any contributing authors to the Great Health Guide Magazine (electronic or hard copy formats).

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Anxiety Achievers IN

High

Dr Jenny Brockis

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Mindset

IF

someone

called

you

high

functioning, that would be a good thing, wouldn’t it? The

implication being you’re doing fabulously well, achieving your goals and outwardly a hugely successful person. If they would fault you for anything, they might say you work too hard, you’re a bit of an over achiever or that you sometimes overthink things.

distance approach using the following five strategies.

1. Begin with acceptance.

Acceptance that this is an issue, gives you permission to tackle it because you no longer have to hide your fear.

2. Develop awareness.

This is about understanding who you are, why you think and behave the way

But high functioning can come with a

you do, and how stress impacts your

price, one that is frequently hidden from

thoughts, feelings and actions. It includes

view. It’s called anxiety. That relentless

awareness of what triggers your anxiety

gut-churning, nail-biting chasm of fear

which often stems from fear of rejection,

that others would never imagine is

of being judged or being excluded.

an issue, because you hide it so well.

The aim is not to eliminate or completely

Because let’s be honest, no one wants

suppress our anxiety – it’s not possible.

to be seen as excessively anxious. But

But also because anxiety serves a

the problem with unaddressed chronic

useful purpose. We have what is called

anxiety is that it becomes your normal.

a Goldilocks brain, too little anxiety is

Which is why recognising you’re dealing

boring, while too much can be paralysing.

with too much anxiety is the first step to

It’s about working out how much anxiety

unshackling yourself and reclaiming a

your system can handle effectively.

sense of inner peace and calm.

Relax. Why don’t we?

Chronic

high

anxiety

means

your

brain is left switched on to constant

You may be the last person to recognise

hypervigilance against potential danger

you have a problem. Sometimes it is a

and hyper reactivity. This is where

close friend or colleague who shares they

checking in regularly to ask, ‘How am I

are worried that you’re always on edge,

going?’ is vital to learning how much, is

tense, unable to switch off or distracted.

enough.

Short-term solutions like going away for a long weekend or booking a massage

3. Commit to the process.

are not enough. It requires a long-

How badly do you want things to be

DISCLAIMER

GREAT HEALTH GUIDE | 9

Mindset

different? Do you know WHY this is so

•

Play your favourite music,

important to you? Commitment to the

something that makes you feel

cause is the only way to embed new ways

good and helps you to appreciate

of thinking and responding to stress, and

what you have in your life.

it can be tough to do it on your own. Do you have a support crew – those 2 or 3

•

Anything. Just make it for you, no one

people who know and ’get’ you, to keep you on track and support you all the way?

else.

•

4. Persevere.

Do something for someone else.

This distracts you from your anxiety and helps the other person too.

Choose to implement several small lifestyle changes to help you bring about

Do something for yourself that is fun.

•

Give yourself permission to know you

the social proof you need to know ‘this is

are enough to let go of perfectionism,

working!’

imposterdom or other limiting self-

•

beliefs.

Get outside every day for 20-minutes in a green space to lower stress levels and reduce your anxiety.

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•

Have a laugh or do something that makes you smile.

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Mindset 5. Celebrate all wins great and small.

Our negativity bias draws us to focus on what goes wrong. It’s time to notice when things are going right, to show appreciation and gratitude for what you have and to celebrate. Studies have shown we feel more rewarded by small steps of progress compared to reaching

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Best-selling author Dr. Jenny Brockis draws on over thirty years’ experience as a medical practitioner & board-certified lifestyle medicine physician. It covers common issues such as:

creativity, and provide you the courage to

•

Loneliness, stress, relationship breakdowns

•

Loss of social connection & mental health issues.

Anxiety is a normal part of life when kept in the healthy zone. Used wisely it can

try out new and exciting things. Managing your anxiety may always be a work in progress, but like our other neural habits, the more you practice, the easier it gets.

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Jenny

practitioner, medicine

Brockis

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Reset Stress Your

Thermostat For

Dr Suzanne Henwood

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Mindset

H

ave you ever heard the story

We adjust our set point, or thermostat

about ‘change’ that involves

for stress and we accommodate what is

boiling frogs? Allegedly, if you

going on in life – so the new level of stress

place a frog in cold water and heat it up

becomes our new norm. In fact, I know

slowly, the frog stays in the pan and dies.

people who would say they don’t know

Whereas, if you place a frog in boiling

(or remember) what peace, calm and safe

water, it jumps out to save itself. I wonder

feels like. Their nervous systems have

if we are in any way like frogs.

become so used to holding stress, that they may not even be aware that they are stressed. We work to find some comfort

If your stress set point has risen over time, it may benefit from being reset.

or ‘soothing’ in any way that we can, e.g., overeating, shopping, being busy all the time, alcohol, drugs, excessive exercise.

We may inadvertently become stuck in a cycle of stress, and we can’t find a way out.

Here are some signs that this may apply to you: •

You find it hard to be quiet and still and do nothing.

•

You are constantly feeling ‘on edge’.

•

You

struggle

to

focus

and

concentrate.

•

You are drained and exhausted on a daily basis.

•

You are ‘jumpy’, reacting to things that may have been minor.

•

Your head is constantly looking for what can go wrong.

How often do we find ourselves in ‘hot

•

You have recurrent infections.

water’ and adapt our behaviours, and

•

You may have high blood pressure,

our thoughts, to accommodate whatever

a

is going on around us, to find a way to

shortness of breath.

survive in it?

DISCLAIMER

•

fast

heartbeat,

maybe

even

You don’t remember the last time GREAT HEALTH GUIDE | 13

Mindset

you laughed or felt joyful.

your body and assess where you are. You

•

may even like to give yourself a score

Living life feels like a huge effort.

While this is not an exhaustive list, if you have resonated with several points here, there is a chance your stress set point has risen over time and may benefit from being reset. Being aware is the first key step to making change and to taking action to get unstuck and to reduce your stress response, not only in the moment, but as your core way of being.

Here are three key steps to shifting your set point: 1. Be aware.

and have a score beyond which you will always agree to yourself to act. A little bit of stress is not necessarily harmful, but beyond a certain level, it may take a toll on your health and wellbeing.

2. Take action.

•

If your score is high – take action.

•

If your score is low – keep doing what you are doing to keep it low.

Commit to acting in the moment to reduce any recognised stress in your body. And on good days, keep doing your practices,

Check in with yourself and how your

to encourage your stress levels not to rise

body is feeling, at least daily. Feel into

into unresourceful levels.

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Mindset There are many easy self-care strategies

•

Floating in a pool or in the sea, or in

you can use to reduce stress: some simple ones include.

•

•

3. Work to reduce your stress point

Having a physiological sigh. Andrew

One of the most effective ways of

way we can use sighing to reduce

reducing your stress point over time and

stress. A double in breath and

to rewire your brain to be more positive is

sighing out breath, for two or three

having a Gratitude Practice. List what you

cycles will reduce acute stressing in

are grateful for but using a process that

the body.

enables you to feel gratitude throughout

Use a breathing pattern that reduces seconds and exhale for 7 seconds.

Do this for a few minutes regularly throughout the day, not just when you feel stressed.

your

body.

The

Ultimate

Gratitude

Journal is a great example of this. It gently changes your focus on to what is going well in life, creating deep neurological changes that can be sustained over time.

Daily health and wellbeing routines such

Taking mindful walks in nature – being aware of the sensations of warmth, breeze and movement etc, while noticing the details of colour, shape and form around you.

•

over time.

Huberman describes the powerful

cortisol. For example, inhale for 4

•

a floatation tank.

Shaking off the stressed feeling from

as, good sleep, healthy diet, exercise and social connections are vital. It is important to feel and assess your stress levels and to take action to ensure you do not find yourself sitting in boiling water that you cannot get out of.

your body by shaking your arms and

Where is your stress set point? Is it time to

legs and moving your body – you

take action to change it?

can do this to music if you like. Feel free to make a noise as you shake •

• •

out any stress and tension.

Dr Suzanne Henwood is the Director

Listen to a guided meditation

and

specifically

mBraining4Success. She is also the CEO

designed

for

stress

Lead

Coach

and

Trainer

of

reduction.

of The Healthy Workplace and a Master

Rocking on a swing, or as you are

Trainer and Master Coach of mBIT

sitting.

(Multiple Brain Integration Techniques)

Humming a tune.

and can be contacted via her website.

DISCLAIMER

GREAT HEALTH GUIDE | 15

Confronting What Is Terry Sidford

Mindset

L

ife can create many unpredictable

you experience discomfort, the more you

and uncomfortable challenges,

can experience joy. The darkest emotions

emotions,

circumstances

and the most exhilarating, are two sides

that we can’t always control. We will all

of the same coin. If you can experience

experience these discomforts. Human

one, you can experience the other.

and

nature is to run away from painful or uncomfortable situations.

Experiencing a variety of conditions and emotions helps us to know who we are and what we are capable of in this life. What we

“You will find peace, not by trying to escape your problems but by confronting them courageously. You will find, not in denial, but in victory.” ~J. Donald Walters.

The problem with this instinctive approach is that if you don’t feel or experience things as they are, you may interpret them differently than they are intended. Or they may stay with you until you experience and process them by seeing what they truly are. This will expand your abilities to experience much more in life. The more DISCLAIMER

can’t confront makes life more difficult.

Let me give you an example; you find out that one of your closest friends said something demeaning about you to another close friend, resulting in them not talking to you for months. When you hear this information from a third party, you are in disbelief and want to ignore that it is a possibility. You don’t know the truth in this situation because you have not heard it from your friend directly. It eats at you; you start to feel ill and can’t sleep. You are NOT confronting reality. If you pick up the phone and call your close friend to ask her if this happened, it is uncomfortable and scary because it could be true, but this will free you from the pain and discomfort of not knowing. Calling to get the truth is confronting what is.

“The best way out is always through.” ~Robert Frost.

GREAT HEALTH GUIDE | 17

Mindset Try this fun activity to help you feel more empowered: 1. Take a moment to visualize what it would look like if you could confront what is good or bad.

2. How would this ability set you free?

3. Is not confronting a problem, holding

Editor ,s Choice ONE HUNDRED HEARTS

you back now?

4. Take

a

day

By Terry Sidford.

to

practice

seeing

everything in front of you for what it is and what it isn’t. Keep a journal of what you are learning and the changing of preconceived ideas.

5. Take this new skill and help others do

You’ve probably faced adversity that made you question your ability to go on.

But you did go on, and since then:

the same.

Remember,

In the everyday lives of women, challenges such as relationships, money, health, and family often keep us from becoming all we imagine. One Hundred Hearts shares the deeply introspective responses to questions answered by one hundred women.

when

you

raise

your

•

How would you define courage?

awareness to the point that you can

•

Was there a defining moment that made you who you are today?

•

What do you want other women to know?

SEE and CONFRONT what is real, good or bad, your life will flow and expand beyond anything you ever imagined.

Your anxiety, stress, and fear will start to dissipate. You will begin to trust the process of not being afraid of feeling, seeing, or experiencing anything. You will begin to know you are stronger and more able than you ever knew you could be. Your life will start to expand and grow with greater possibilities.

Terry Sidford has been a certified life

Through their answers, these women and their extraordinary courage come to life. The women you meet in this book display incredible courage and will inspire you to demonstrate courage in your own life on a daily basis.

AU$6.92 (eBook) AU$19.09 (Paperback)

coach in the United States for the past 15 years and has assisted scores of people in

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achieving their dreams. More information is available from Terry’s website.

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Rela ionships

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GREAT HEALTH GUIDE | 19

Power Words The

of

Dr Matthew Anderson

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Relationships

T

he words, "Sticks and stones may

who lives as if this is not so, is one who

break my bones but words will

has either become soul-deaf or has been

never hurt me." are from the time

tragically convinced that her or his voice

when I was a child and even then, I knew it

and their very existence does not count.

was a lie. I knew that words could hurt and cut me far deeper than sticks and stones.

I discovered very quickly that words could make me happy, frightened, sad or incredibly excited.

They could give me a reason to live and on more than one occasion, a desire to end it all. I have always known that words have immense power and I have often wondered why so many intelligent people live their lives as if this was not an obvious daily fact.

But the truth is many of us live and speak as if our words are throwaway noises that pour from our mouths hundreds of times a day with little meaning, on to our listeners, including ourselves. Somehow, we fail to notice how our utterances lighten or darken a room or a face; how our simple yes and no, bless or burden our loved ones, our co-workers and even the passing stranger.

How many of us have waited, hearts aching, for years to hear three small words from a withholding parent? Then suddenly being soul touched when they reached our begging ears. The words, ‘I love you.’

Yes, words matter. Yes, words have power and yes, words can transform lives. Anyone DISCLAIMER

How would you speak if you believed that your words mattered?

Therefore, I agree with James Hillman, Jungian analyst and author of the book, A Blue Fire, when he coined the phrase ‘angelology of words’ and made the following statement.

‘A new angelology of words is needed... angel means ‘emissary’ or ‘message bearer’... we need to recall the angel aspect of the word, recognizing words as independent carriers of soul between people...words, like angels, are powers

GREAT HEALTH GUIDE | 21

Relationships

which have invisible power over us. What

from your mouth with every word? These

a miracle it is to find the right words,

winged messengers of sound that rush

words that carry the soul accurately, where

out to touch and transform every listener.

thought, image and feeling interweave.

What words would you want these

Then we realize that soul can be made on

blessed angels to say when they share

the spot, simply through speech.’

their words with your world?

What then, my friends, would occur if you held each of your verbal expressions as a potential sacred agent of soul-making?

What would you say and how would you speak if you believed that your words mattered? Would you speak more of love or forgiveness and joy and meaning?

Would you resist the urge to utter words of hate and hurt, gossip and cynicism?

Do you understand the immense power of your words?

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

What if you lived moment to moment

Resurrection of Romance’ and he may

with the awareness that angels burst forth

be contacted via his website.

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Develop

Self-care Your

Plan

Mellita Bate

DISCLAIMER 23 | GREAT HEALTH GUIDE

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Relationships

AS

we slowly emerge from

care in their daily lives. In fact less than

isolations,

10% of clients I come across in therapeutic

strictly

lockdowns,

working

from

group work, have ever really considered

home models, and move back to offices,

and planned self-care for themselves.

school schedules, and socialising, it can

It’s something we tend to do intuitively,

take some prioritising and planning to get

which is why, if we don’t leave time for it,

back into a healthy rhythm. Our attention

self-care can fall to the bottom of the ‘to

becomes taken up with the logistics of

do list’ or the ‘priority pile’.

school drop-offs and pick-ups, who can check up on our pets and how will they manage now that we’re not adorning them with love and kindness 24/7? Getting the washing done, meal preparation, homework, the continuing list of things to do, and of course self-care! With all of these activities, is there time for our selfcare?

During COVID restrictions, working from home has created small spaces to do these little chores, and in some ways has made focusing time on ourselves and our loved ones, more accessible with limited access to other distractions. Now as we return to a more hybrid model of working from home and the office, our approach to self-care and planning is also in need of some rebalancing. It is a pivotal point that provides us with a unique opportunity to prioritise ourselves whilst achieving our goals and supporting our families and communities.

Why do you need a self-care plan?

Many people don’t often consider self24 | GREAT HEALTH GUIDE

When we care for ourselves, we feel better, think better & make better choices.

By developing a self-care plan, we are continually looking after ourselves. When we care for ourselves, we feel better, we think better and we make better choices.

We can be the person we want to be, rather than the person who is just holding it all together.

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Relationships Where can you start?

A self-care plan is as individual as you are.

We each have different needs, wants, and ways of reinvigorating ourselves. Here are just some of the ways that might work for you: 1. Exercise - If you are someone who gets a boost from exercise, your selfcare plan might be heavily focused on exercise, fitness classes and other fun activities that include exercise.

2. Socialising - If you feel refreshed from connecting with others, then you might plan to include various ways of connecting with people and community. Whether it is making a ritual to have coffee with a friend or a neighbour, going for a walk with

making intentional time for spiritual

others or in a group, or volunteering –

practice or contemplation are important

these are all great ways to fill your cup

to include.

with activities that energise you.

If we do not give time and space to

3. Nature - For some, connecting with

recharging in ways that sustain and

nature is at the top of their list. Going

energise us, we become depleted and

for a daily walk, eating your lunch

lack energy and resilience.

outside, or making time to be outside on the weekend can ensure you get your nature fix and maintain a healthy balance.

4. Spirituality – If you find that connecting with a larger purpose, making time to contemplate, listen, or give back are ways that you feel energised, then

DISCLAIMER

Putting it all together.

A good starting point for developing a self-care plan is considering a holistic view of what you need to revitalise yourself. Knowing the main ways that work for you are key to getting started, and understanding what else will help balance this, will keep the cycle going.

GREAT HEALTH GUIDE | 25

Relationships Dan Siegel’s 'Healthy Mind Platter' is a good guide. The Interrelate Wellbeing Wheel, depicted here, is another excellent tool to support with your planning. Take a moment to consider each section and ask yourself; How am I looking after myself in this section?

For example, physical wellbeing can be broken down into diet, exercise, sleep and relaxation. Mental wellbeing might be relaxation, gratitude exercises and positive self-talk. Spiritual wellbeing might be connecting with nature, communicating with your God, or meditation.

How to keep it going.

Your first attempt at creating your plan might be very revealing, you could have

When you complete this, you will receive a dopamine boost for nurturing yourself, and you will be on your way to develop a self-care plan to become a happier, and healthier version of you.

included most of these factors into your life already, or you might find that you have been ignoring many of these areas.

It’s important to remember that you don’t have to start everything at once. In fact, if you find that you have been lacking in the self-care area, then slowly adding in sections will support a longer-term achievement.

Mellita

Bate

holds

degrees

in

B.A.Soc.Sc. & Master of Counselling &

Psychotherapy.

She

has

worked

for 25 years with couples to improve relationships. More recently Mellita has focused on supporting people through their separation journey as the Regional

What we know is that when you feel

Manager for Interrelate, in Greater

good from self-care, that affirmation

Sydney. Interrelate is a state-wide not for

creates a dopamine release which helps

profit organization that offers education,

in continuing the self-care cycle. If you

counselling, and separation support to

find it difficult to keep going, just focus

individuals and families in person and

on one small goal to improve in one area.

online.

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DISCLAIMER

GREAT HEALTH GUIDE | 27

Weigh loss

surgery:

am I suitable?

Dr Ken Wong

Great Health

M

any of us have been reflecting

However, without a commitment to

on our health during this Covid

changing diet and exercise, the surgery

pandemic. We became more

will fail.

aware of the importance of our health and that life is very precious and that time is not to be wasted. For many of us, our body weight is something that we have struggled with over many years. We have tried endless diets, exercises, hypnosis and everything else in between. We lose weight sometimes but it always seems to come back on with interest.

Weight loss surgery has become very popular in recent times. It is estimated that over 50% of Australians are battling with excess body weight. You may even have met people who have undergone surgery. Is it something that you should consider?

50%% of Australians are battling with excess body weight.

2. Accepting that there are risks of surgery.

Everything we do has risks, from crossing the road to having surgery. Surgery for

Surgery may be suitable on the following

weight loss can have a small chance of

grounds.

disastrous complications and cause issues

1. Commitment to lifestyle change.

Like anything in the weight loss journey, surgery is not a magic trick or a quick fix.

It is definitely not an easy way out. It is however, a very useful tool in your battle to achieve a healthier body weight with all its attendant benefits, improved quality of life, improved mobility and generally to be

such as reflux which can be permanent.

However, we need to weigh up the certain risks of doing nothing about excess weight/obesity such as diabetes, high blood pressure, strokes, versus the lower incidence of surgical risks.

3. Satisfying the medical guidelines for weight loss surgery.

the best version of yourself. The research

This is not cosmetic surgery. It is not

is conclusive that there is no stronger tool

suitable for someone who has gained

currently available to achieve and sustain

a few kilograms after a good holiday,

weight loss than surgical intervention.

indulging in too many wines and fine

DISCLAIMER

GREAT HEALTH GUIDE | 29

Great Health food. In order to make sure that the

there are associated medical conditions

benefits of surgery outweigh the risks,

such as diabetes or high blood pressure.

the person must meet defined criteria in

Generally, surgery is best for people

terms of height and weight. Usually this is

between the ages of 18-70.

measured with a calculation called a body mass index (BMI). The BMI is simply the person’s weight in kilograms divided by the square of the body height in meters, that is, expressed kg/m². For example, a person weighing 70kg and is 1.7m tall has a BMI of 24. Weight loss surgery is generally recommended if one’s BMI is greater than 40 or between 35 to 40 if

4. Are you mentally and emotionally ready for surgery.

Surgery is a big step to deal with both mentally and emotionally. Many have tried and failed. So, it is important that you have realistic expectations for surgery. It does not transform you overnight. People with various alcohol, drug addictions and psychological eating disorders such as binge eating will not do well from surgery and would not be suitable.

Summary.

If you believe that you are prepared physically, emotionally and mentally to consider weight loss surgery and meet the defined medical criteria, it is best to talk to a trained professional such as a weight loss surgeon. They can discuss the various types of weight loss surgery that will best suit your individual circumstances.

Dr. Ken Wong is a specialist gastrointestinal and weight loss surgeon based in Gosford, New South Wales, Australia.

He works closely with dietitians and psychologists in order to maximise health outcomes for his patients. Dr Wong can be contacted via his website.

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Your

Wellbeing &

Caring For

Others

Lyndal Hughes

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GREAT HEALTH GUIDE | 31

Great Health

W

hen you care for others,

with you. It is the foundation that supports

it’s easy to prioritise their

emotions, cognition and the spirit. Start

wellbeing over your own.

by noticing your energy levels. If energy

However, the reality is that you are responsible for you. What you do for your health matters, and it impacts all facets of life, including your physical energy and psychological wellbeing.

is low, think about ways to top it up.

The first obvious solution to top up your energy is sleep. Quality sleep is perhaps the most significant need for our energy levels. Studies have

Greater wellbeing creates a positive

shown that sleep allows our bodies to

domino effect in all areas of life, both

repair themselves and creates healthy

personally

brains

and

professionally.

Just

allowing

to

consolidate

process

information.

as leaders invest in their people to

memories

build healthier and better performing

For your long-term wellbeing, you should

organisations, individuals must invest in

sleep between 7 and 8 hours to ensure

their personal wellbeing to perform and

your physical energy is maximised.

be the best version of themselves.

Here’s a clue. If you find that you ‘get a

Making your own wellbeing a priority takes discipline and consistency. But before we get into it, let’s stop and do something simple but effective - take a breath. Quite literally. Sit up straight, breathe in through your nose for a count of 3, then out through your mouth for a count of 6. Remember deep breathing into your abdomen. Do this a few times. You are already improving your wellbeing.

and

us

second wind’ in the evening, then this is your adrenaline kicking-in. Not healthy.

Go back to old school ‘bedtimes’ and discipline your routine, to prevent this from happening.

2. Stop, breath and repeat.

Let’s face it - life is busy, complex and at times stressful, especially when you are caring for others. To immediately bring down your biochemical responses as we

To help push personal wellbeing to the

discussed and practiced earlier, breathe.

top of your priority list, here are three

This is a form of meditation. Repeat

key areas that are easily actionable and

the exercise we did in the beginning

instantly rewarding.

each time you experience feelings of

1. Focus on physical energy.

Energy is how your body communicates 32 | GREAT HEALTH GUIDE

being overwhelmed, tired or moments of pressure. Prevent the emotion from becoming stress.

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Great Health The second method to reduce this

study, prepare for a charity run, start tennis

feeling is to burn it off with movement

lessons. Keep it simple but achievable.

or exercise. The aim here is not to get rid

Challenge yourself to add more happy

of the stress, but to take the edge off it,

and worthwhile moments, even if it feels

so you can stay more positive and get

difficult. Here’s the great part, as your

on with the day. This doesn’t have to be

wellbeing improves you will have a more

high intensity exercise or take up hours in

positive impact on those who you care for

your day. Keep it simple. You can try and

the most.

incorporate movement into your daily life by taking your dog for a walk or playing a friendly game of sport.

Think more about the small things you can do to make more good days.

3. Psychological wellbeing.

Lastly, be aware of your psychological wellbeing. This is when we feel good, and we have purpose. Corey Keyes talks about moving from languishing to flourishing.

COVID-19, fires and now floods can make feeling good seem a long way away.

However, putting things in our lives to help us feel more satisfied and interested is key to reducing the likelihood of mental health issues.

Community

is

important.

Become

involved in community events, even if connected to those that you care for. Yes, it will be good for them, but the connection you will get is also vital for you. Add that extra phone call or coffee with a friend. It is easy to drop these in busy times.

Lyndal Hughes is a Q5 Partner and leads the health sector practice in Australia for Q5. This is an organization transformation consultancy that builds organizational health for the working world. She has over 25 years’ experience in implementing effective transformation and leadership strategies for bluechip

companies

and

government

departments in Australia, New Zealand, the UK and USA. Lyndal produces

Then think about something to achieve.

measurable differences in workplace

Mastery

behaviors, well-being, organizational

or

achievement

is

key

to

wellbeing. Take up a musical instrument, DISCLAIMER

culture, and leadership impact.

GREAT HEALTH GUIDE | 33

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Lifting Mood

Movement with

Jane Kilkenny

DISCLAIMER

GREAT HEALTH GUIDE | 35

Fitness

M

oods and emotions play a huge

with social activity and allows them

part in how we feel every day.

the time and space for some healthy

Some days we feel great, ready

competition and fun. Sport provides

to take on any challenge that comes our

some key life lessons for our teens, such

way. But what do we do on the days when

as improving performance with practice

we feel flat and unmotivated? Knowing

and training, winning and losing with

how to give yourself a dose of positivity

dignity, and the value of teamwork for

gives you back the control needed to

success. All these factors will impact their

improve your outlook and change your

future success, not just on the sporting

perceptions.

field but in life and relationships.

Movement, in any form, produces natural mood enhancers.

Daily challenges need to be met with individual solutions and having the ability to improve mood and emotions is a life changing skill to possess. Teaching our teens to manage their moods and emotions with positive movement will have a major impact on their health.

Understanding how your body reacts to stress and the steps you can take to control it, will avoid the quick fixes that we often reach for, including food, alcohol and screen stimulation. How many times

Teenagers have a particularly challenging

do we reach for chocolate, or similar,

time with mood and emotions because

when we are feeling flat and tired? How

multitude of issues arise in their lives.

about watching TV to relax, when really,

School and social pressures add to the

we are just zoning out and snacking?

internal turmoil of hormonal and growth

These options become a negative part of

issues, often exacerbated by some poor

the cycle that exacerbate low mood and

lifestyle choices and reduced sleep. Is

fatigue.

it any wonder we are seeing increasing levels of anxiety in our teenagers!

Movement, in any form, produces natural mood enhancers, (neurochemicals) you

Sport is a fantastic physical and emotional

just need to find what works for you. High

outlet for them, as it combines exercise

intensity exercise will deliver a great dose

36 | GREAT HEALTH GUIDE

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Fitness of endorphins and have you buzzing for

Deciding what type of movement that

hours, resulting in high levels of focus

you need on any particular day is purely

and

Lower

a matter of choice. High intensity exercise

intensity activity will also improve mood

will increase heart rate and make you

and reduce stress so it becomes a case of

sweat. Low intensity exercise can include

choosing what you need on any particular

stretching and a focus on breathing. Both

day, and some days you may need both!

will lift your mood and give you the control

improved

concentration.

Understanding that we have an internal ability to control stress and mood, gives you the ultimate power of choice. The

to decide what you need, depending on how you feel. Don’t hesitate, just move your body.

teenage years are the perfect time to learn this. It may take time trying several different options to find what works for you, but the important aspect is, to keep trying.

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

Some great high intensity options for

Hospital Institute of Sports Medicine

teenagers

weight

(CHISM) Westmead NSW in 2004. She is

training, mountain biking or hiking. Or

also a High-Performance specialist and a

maybe just grab a few friends and shoot

Level 4 IAAF athletics coach. Jane can be

some hoops or kick a footy. As long as you

contacted via her website.

include

running,

are raising your heart rate and breaking into a sweat you will feel the positive benefits. Some great lower intensity options include walking and Pilates.

Walking with a friend is sometimes the best way to reduce stress and relax.

For you to get the most out of your exercise, you also need to get good quality sleep, as a lack of sleep will flatten your mood and limit your ability to perform. The two go hand in hand in performance and health for all daily tasks, including study.

DISCLAIMER

GREAT HEALTH GUIDE | 37

Benefits

Resist ance of

Part 1

Training

Carrick Dalton & Margarita Gurevich

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Fitness

P

eople often perceive resistance

a positive impact on your metabolism as

(or

muscle cells have a superior metabolic

strength/weights)

training

as building muscle without truly

rate compared to fat cells.

understanding the plethora of other health benefits associated with this methodology of exercise. Resistance training is not just for people to become ‘muscly’ but can be utilised by people with many conditions and of all ages to improve their quality of life and make noticeable improvements in both their physical and mental health.

Sometimes when we think of resistance training, we think of lifting weights, however, resistance training is a broad term used for a number of different training methodologies such as free weights (e.g. dumbbells), resistance bands, and even bodyweight training which is essentially the resistance to gravity.

Improved strength is one of the first things that comes to mind when we think of resistance training, and rightly so, for this is such an important component of day to day life and not just for athletes.

Increased strength allows us to complete activities of daily living so much easier, whether that be having to lift up your kids or carrying your groceries to the car.

Resistance training can be used by people all ages to improve their quality of life.

One of the most conscious areas that people are concerned about gaining weight is their stomach, which is technically called ‘visceral’ fat. This abdominal fat is actually associated with higher rates of diseases which includes type 2 diabetes, heart disease, osteoporosis and certain types of cancers. Evidence has shown that incorporating resistance training

Resistance training has been proven to

into your exercise regime reduces not

improve bone density/strength due to

only the total fat, but in particular this

the weight bearing stresses that it places

abdominal fat that all of us like to lose by

through these body structures. It should

the time summer comes around to get

also be noted that resistance training has

those beach bodies ready.

DISCLAIMER

GREAT HEALTH GUIDE | 39

Fitness

In summary, the benefits of resistance

and skill base aids in rehabilitation, with

training include:

the prevention of injuries and conditions.

•

Improved strength.

Carrick has previous experience working

•

Improved ability to carry out our usual

with various sporting teams including

activities of daily living (housework,

Melbourne United in the NBL. Carrick

shopping, lifting kids etc).

& Margarita may be contacted via the

•

Improved bone density .

Health Point Physiotherapy website.

•

Reduced

risk

of

developing

osteoporosis or reduced osteoporosis progression if you already have it.

•

Reduced abdominal fat and improved body shape.

•

Improved sports performance with reduced risk of injuries.

In the following article, Benefits of Resistance Training Part 2, further benefits

Margarita Gurevich is senior physiotherapist and uses Clinical Pilates, SCENAR

Therapy techniques,

&

other

evidence-based

including

Real

Time

Ultrasound and McKenzie Treatment.

Margarita specialises in sports injuries, women’s health (including incontinence) and gastrointestinal issues.

of resistance training will be discussed, including

improved

cardiovascular

health, prevention and management of type 2 diabetes, reduced risk of falls and others. Bear in mind, though, that the type of resistance training you do, needs to be specific to you – your physical health, your health and fitness goals and your sports background. As with any new physical activity it’s important to consult your physiotherapist prior to starting, to make sure that you will be exercising safely and effectively.

As an accredited Exercise Physiologist

Carrick Dalton has a keen passion for the body and its functions. His knowledge 40 | GREAT HEALTH GUIDE

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Pregnancy Running in part 1

Yvonne McKenny

DISCLAIMER

GREAT HEALTH GUIDE | 41

Fitness

E

xercise in pregnancy has many

woman will be different and may have

benefits for both mother and

different needs and limitations.

child. But a question that is

Opinions surrounding running in pregnancy are still being discussed.

asked, Is it safe for the baby? There was once a time where pregnancy was seen as a fragile state, whereby mothers were discouraged from any exertion in fear of health risks to the growing baby, concerns for the mother or risk of early labour.

Research over the years, however, has shown time and time again that you can rest assured, that this is NOT the case for most low-risk pregnancies, paving the way for a much more ‘pro-movement’ wave of advice for expectant mothers.

In fact, contrary to early beliefs, we are gaining more appreciation for the role that exercise plays in promoting good cardiovascular, musculoskeletal and mental health through pregnancy,

But within reason, there is still plenty of

as well as supporting the healthy

room to consider running in pregnancy

development of the child. Now, you

for some mothers. To decide what advice

may assume that only applies to the low

is best suited to you, there are a few things

impact training commonly associated

to consider first. It is important to note that

with pregnancy, such as Pilates, gentle

there are conditions whereby running

strength training and light cardio, such

in pregnancy is explicitly discouraged. If

as walking.

you are unsure, you should discuss further

Some opinions may be very conservative minded suggesting that no woman should

with

your

obstetrician/gynaecologist

and/or women’s health physiotherapist.

run throughout pregnancy, and some

It’s important to consider all parties,

perhaps overly progressive, encouraging

mother and baby. In Running in Pregnancy

running without consideration of the risks

Part 1, we will discuss considerations on

involved. It is important to realise each

the unborn baby’s health.

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Fitness Baby’s health and running in pregnancy:

•

Still working too hard.

The good news is that exercise is generally good for the growing baby’s

•

health. This broadly refers to most gentle, moderate and even some vigorous levels of exertion. When you start to reach the highest levels of exertion, however, there is some added consideration.

That is because there is some evidence that the highest end of exertion may cause alterations to your growing bubs heart rate (i.e., foetal bradycardia).

How do you know if you are working too hard?

Able to talk but HR >90%HR Max =

Not able to talk but <90%HR Max = Still working too hard.

•

You should be able to talk AND <90% HR Max = Working is fine.

So, the last dot point above, being able to talk and at the same time and having an HR less than 90% of your maximum HR, is a good rule for safe level of exertion.

However, no two women are the same, nor are their pregnancies and it’s important to listen to your body and its responses to running should you choose to run during

There are a few ways in which you can

your pregnancy. As your body changes,

monitor exertion, none of which are

you will likely need to slow down, take

entirely fool proof so it is advised that

more rests, drink more fluid. Be kind to

heart rate monitoring and perceived

yourself, your body is already doing so

exertion is the safest way to ensure that

much work. In the next issue of Great

you are exercising within safe parameters.

Health GuideTM Running in Pregnancy Part

1. Parameters to measure for safety are: •

Heart Rate (HR) monitoring that can

2, will discuss benefits to the mothers’ health.

be measured through many wrist or chest worn devices. You can calculate your HR Max by subtracting your age from 220.

•

Perceived exertion can be measured through the talk test.

2. What is a safe level of exertion?

•

Yvonne McKenny has B. App Sci (Physiotherapy) USYD and APPI Certified Pilates Instructor. She is a musculoskeletal and women’s health physiotherapist and a certified Pilates instructor who works

Can’t talk and HR >90% HR Max =

at Evoker Premium Physiotherapy in

Working too hard.

Sydney’s CBD.

DISCLAIMER

GREAT HEALTH GUIDE | 43

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DISCLAIMER

GREAT HEALTH GUIDE | 45

Starting Solids For

Babies Nicola Jaffrey

46 | GREAT HEALTH GUIDE

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Kids Matters

S

tarting solids with your baby can

1. How do I know it’s time to start

be a mixed bag of emotions. A part

solids?

of you will feel excitement, while

another part may also feel nervous and overwhelmed by this milestone and it’s no wonder. There is so much information available about the best way to feed your baby and I know firsthand just how confusing this can become!

The current recommendation in Australia is to start introducing food at around 6 months of age and not before 17 weeks.

Although this can seem a little vague, there are also some key signs to look out for and know if your baby is ready to start solids.

At around this six-month mark, you will

Find a method of feeding that works well for both you & your baby.

notice your baby will start to show the following signs that they are ready for food: •

They can sit up well with support.

•

They have good head and neck control.

•

They are interested in others eating, watching, reaching for food and opening their mouth.

•

They have lost the extrusion reflex (where they push everything out with their tongue).

Once your baby is showing these signs (even if it is a little earlier than six months), you can start to introduce solid food.

2. What foods do I introduce first?

There is actually no particular order that

So, let’s break it down and start right

you need to introduce foods to your baby.

from the beginning with some need-to-

It is really important that foods containing

know information that is simple to follow

iron are introduced as some of your

and will get you started on the wonderful

baby’s first foods. Some of these include

journey that is feeding your kids.

iron-fortified cereals, meat and fish, tofu

DISCLAIMER

GREAT HEALTH GUIDE | 47

Kids Matters

and legumes. As long as iron-rich foods

to lumpy and then to finger foods which

are included, foods can be introduced

are introduced at around seven to eight

in any order and at a rate that suits your

months of age.

baby.

Another feeding approach called 'baby

Even the common allergenic foods

led weaning' has grown in popularity over

including eggs, seafood and peanuts

the last few years, as more research has

(peanut butter instead of whole nuts due

been done proving its efficacy and safety

to the choking hazard) can be introduced

when starting solids. In baby led weaning,

as early as six months when your baby

the traditional approach is skipped

starts solids.

altogether and babies feed themselves

3. Do I need to start with pureed food?

The traditional approach to introducing

texture appropriate finger foods from the time they are ready to commence solids.

food involves spoon feeding your baby

In this style of feeding where babies are

pureed food when they are ready to

encouraged to self-feed from the very

commence solids. The texture of the food

beginning there can be some advantages.

progresses quickly from puree to mash

These include:

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• • •

Stimulating your baby with new

Although the name 'Baby Led Weaning'

textures, shapes and tastes.

suggests that this is a better method to

Helping to develop fine motor skills

be able to do this, it is absolutely possible

and dexterity.

to follow your baby's lead with spoon

Encouraging your baby to eat family

feeding as well. It's important to find a

foods sooner.

method of feeding that works well for both you and your baby.

4. How do I avoid my baby choking?

So relax, get creative and enjoy the

Some of the biggest concerns from

wonderful milestone that is starting solids

parents with starting solids (in particular

with your baby! Please keep in mind

with baby led weaning) are around safety

that the advice provided in this article is

and choking. There are some precautions

general in nature and you should consult

that will help to minimise the risk to your

your GP if you have any concerns about

baby including:

your baby and starting solids.

•

Waiting until around six months of age when your baby is showing the signs of readiness.

•

Always testing the texture of any finger food to make sure it is soft and squishy.

•

Avoiding

choking

hazards

like

small, round food that could block the airway such as hard fruit and vegetables, nuts and soft bread as it can form a ball in the mouth.

•

Always supervising your baby when he or she is eating.

Nicola

Jaffrey

is

an

Accredited

Practising Dietitian and the owner of kids nutrition business, Grub for Kids.

With over seven years of experience as a dietitian and three young kids of her

when

own, Nicola aims to educate, inspire

starting solids is that feeding and eating

and reduce the stress of parents when

is led by the baby. It is important to watch

it comes to feeding their kids. You can

carefully for their cues to ensure that they

find out more info about Grub for Kids

have autonomy with food from day one.

on the website.

The

most

DISCLAIMER

important

concept

GREAT HEALTH GUIDE | 49

When Should I

Take My Child

To Hospital?

Associate Professor Dr Sandy Hopper

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Kids Matters

I

still remember the fear in her eyes

in hospital the little girl was back to her

when she retold the story. We were

normal self.

sitting around the BBQ enjoying a few

drinks, when Lisa, my friend’s new partner, told us a horrific story that happened to her the week before.

She woke at 6am as usual. The house was quiet, so she did some yoga then

I glanced across at Ada, who was happily playing with her cousins in the backyard.

This was an unusual case, but it was Lisa’s and Craig’s action based on their gut instinct that led to a good out come.

made herself a coffee. When she didn’t hear Ada, her 14-month-old daughter, stirring she went to her bedroom to find her still fast asleep. As she picked her up, she noticed Ada was strangely subdued.

Her eyes were open, but she didn’t seem to recognise Lisa. Lisa thought she was probably still sleepy so went through her usual morning routine with Ada on her hip.

But after 20 minutes, there was no change.

Ada was still spaced out, but didn’t have a fever, her colour was normal, and she was breathing well - she just wasn’t her usual bright and bubbly self.

Lisa and her partner debated taking Ada to hospital, thinking about the long drive and even longer wait times. But they followed their gut instinct and took their daughter to hospital where the triage nurse discovered Ada’s blood sugar level was dangerously low.

Your gut instinct is usually right as you know your child the best.

It is something that has happened to

an

most of us as parents: your child has a

uncommon metabolic problem, which

bad tummy ache, a bump to the head,

caused her sugar to drop with fasting.

fever or strange rash. Is it serious? Can it

The good news was that after a few days

wait? Where can I go? Who should I see?

She

was

DISCLAIMER

later

diagnosed

with

GREAT HEALTH GUIDE | 51

I get asked this so many times I developed

breathing troubles, voice changes,

a general guide for when you need to

mouth swelling or drowsiness.

take your child to hospital: but always remember, your gut instinct is usually right as you know your child best. And this is just a guide, it does not cover every situation.

7. Seizure.

Go to hospital or see a doctor quickly in these situations listed below: 1. Breathing fast, but alert and good

Definitely call an ambulance in the following situations listed below:

colour.

2. Fever in a baby under three months

1. Struggling to breathe and is blue or

old.

pale or lethargic.

3. Signs of dehydration (sunken eyes,

2. Blue or mottled skin.

dry lips/eyes, cool skin, no urine for

3. Drowsy, not able to wake up.

8 hours).

4. Severe pain (head/tummy/chest/ arm/leg/neck) with screaming or drowsiness.

4. Vomiting

and

unable

to

keep

anything down.

5. Pain, unrelieved after some simple

5. Injury with uncontrolled bleeding.

pain medicine and a little bit of

6. Major

waiting.

allergic

52 | GREAT HEALTH GUIDE

reaction

(with

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Kids Matters

6. Injury with pain that interferes with function.

get guidance from experienced doctors who can assess your child via video link.

7. An injury that needs stitches.

8. A rash that doesn't fade when a glass is rolled over it.

9. When your gut feeling says, ‘this is not right’.

If you do decide to see a doctor or go to an emergency department, don’t feel bad if you are reassured and sent home after a brief consultation. We understand parents are not doctors and most kids have benign illnesses that get better on

You are generally OK to monitor the

their own with loving and supportive care

situation when:

from their families.

1. They are breathing comfortably and have a nice pink colour to the lips.

2. They have warm hands and feet.

3. They are drinking some fluid (at least half normal) and passing urine

Our mission in the medical profession is to find the thankfully uncommon cases of more serious illnesses that really need our help. So don’t feel bad, don’t feel embarrassed, it’s our job to see you.

more than three times a day.

4. They are still active and playful.

5. Their pain improves with simple pain medicine such that they can do their normal things.

Always monitor your child to see if they deteriorate, and if things don’t improve then seek medical advice or care.

Associate Professor Sandy Hopper a

Paediatric

Emergency

Medicine

Physician, is the Chief Medical Officer and co-founder of KidsDocOnCall, a

24/7

national

children’s

medical

How can you improve your decision

telehealth service. He is also Associate

making? There are many online symptom

Professor of Paediatrics at the University

checkers.

of Melbourne. The dad of two teenage

They

are

conservative,

especially with younger children, as

boys

this is a tricky age group to assess. You

parenthood and is driven to helping

can check in with your usual doctor or

Australian children lead their happiest

telephone triage lines. Or you can call a

and healthiest lives. Find out more at

telehealth service like KidsDocOnCall and

KidsDocOnCall or download the app.

DISCLAIMER

understands

the

stresses

of

GREAT HEALTH GUIDE | 53

© Antalya Developments Pty Ltd 2022 Any information made available in the Great Health Guide Magazine (electronic or hard copy formats), or from Antalya Developments Pty Limited or Kathryn Dodd, including by way of third party authored articles or discussions, is made available for readers’ interest only. The purpose of making the information available is to stimulate research, public discussion and debate. Readers are encouraged to undertake their own research and consult with professional advisors to form their own independent views about the topic/s discussed. The information made available in the Great Health Guide Magazine (electronic or hard copy formats) is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Readers should seek the advice of a qualified health provider with any questions regarding a potential or actual medical condition or the proposed use or decision not to use any particular product. Readers should not disregard professional medical advice or delay in seeking it at any time, including because of the content of any information made available in the Great Health Guide Magazine (electronic or hard copy formats). Each of Antalya Developments Pty Ltd and Kathryn Dodd do not warrant, guarantee or make any representation regarding the accuracy, veracity, adequacy, reliability, completeness or timeliness of any information available on, or arising in relation to, the Great Health Guide Magazine (electronic or hard copy formats). Neither Antalya Developments Pty Limited nor Kathryn Dodd endorses the views of any contributing authors to the Great Health Guide Magazine (electronic or hard copy formats).

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