Great Health Guide: November/December 2018 by Great Health Guide

November/December 2018

FIND

Meaning

& Purpose

Maximising

Wearable TECH

Pain Killers & Heart Attack RISK PELVIC FLOOR HEALTH • DIET & PREGNANCY • ALLERGIC TO DUST MITES • YOUR HEART & SIX VITAL SIGNS

ontents

GREAT HEALTH

STOPPING STATINS & OTHER DRUGS Answers to your worries about cholesterol lowering drugs Dr Warrick Bishop

ALLERGIC TO DUST MITES Practical ideas to overcome dust mite allergy Dr David McIntosh

SLEEPING TOO MUCH IS HARMFUL Excessive sleeping may indicate illness or cause poor health Dr Katharina Lederle

REAL TIME ULTRASOUND IN WOMEN’S HEALTH Learn about this diagnostic tool in women’s health Margarita Gurevich

POWER THROUGH LIFE WITH PARKINSON’S DISEASE Improving independence & quality of life through exercise

23 YOUR HEART & SIX VITAL THINGS! Your heart is very precious & it can be broken Dr Warrick Bishop

Jennifer Smallridge

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FIND MEANING & PURPOSE: PART 1 Four simple ways to find more meaning & purpose in life Dr Suzanne Henwood

FIND MEANING & PURPOSE: PART 2 Four more ways to find meaning & purpose in life Dr Suzanne Henwood

HAVE A STRESS-FREE CHRISTMAS Important factors to manage during this hectic time Susie Flashman Jarvis

CHOICES Suggestions to help you make empowering choices in life

Terry Sidford

RELATIONSHIPS

THIS PRESENT, PRECIOUS MOMENT This present moment is all that you have, where you are fully alive Dr Matthew Anderson

NUTRITION

MINDSET

DIET & PREGNANCY Discover the best foods to eat in each trimester of pregnancy

MANAGING YOUR MENTAL LOAD Gain control of your mental load in six steps

Melanie McGrice

Dr Jenny Brockis

FITNESS

GET MORE OUT OF YOUR FITNESS TECH Wearable tech is a useful tool for your fitness journey

KIDS MATTERS

WHY UNDERAGE DRINKING IS A BAD IDEA Hard hitting facts about the risks of children drinking alcohol Leanne Allen

STAYING POSITIVE IN A CHAOTIC WORLD Lifestyle factors to change the way you feel about your world Dr Ash Nayate

Kusal Goonewardena

BAD RUNNING HABITS TO AVOID How to run for longer & reduce injury risk Ben Lucas

DISCLAIMER

Team

GHG

FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd

DEPUTY EDITORS Dr Helen J. Dodd Dr William A. Dodd DESIGNERS Olha Blagodir Belinda Nelson Oleksandra Zuieva CONTRIBUTING WRITERS Leanne Allen, Dr Matthew Anderson, Dr Warrick Bishop, Dr Jenny Brockis, Susie Flashman Jarvis, Kusal Goonewardena, Margarita Gurevich, Dr Suzanne Henwood, Dr Katharina Lederle, Ben Lucas, Melanie McGrice, Dr David McIntosh, Dr Ash Nayate, Terry Sidford, Jennifer Smallridge. CONNECT WITH US:

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

Hello Friends We are quickly approaching the ‘silly season’ where life becomes frantic for most people. There are so many expectations on everyone during this time that sometimes it can be hard to remain calm. Sometimes, it is very easy to forget those who are less fortunate than us. ‘Less fortunate’ can cover a wide variety of situations; where someone has just lost a loved one and Christmas time brings back a great feeling of sadness, or someone who is living alone without family, or simply a family in crisis. So Great Health GuideTM has included a very informative article titled, Having a Stress-free Christmas. Another aspect that will raise concern among parents during this festive season is the use of alcohol, particularly by teenagers. This very powerful article addresses the issue, Why Teenage Drinking is a Bad Idea. Strong arguments for the nondrinking of alcohol by young people are made by highlighting the risk of date rape and sexual assault, risk of death and injury in brawls and driving while drunk and the very real risk of taking other illegal and toxic drugs during this party season. In keeping with our ‘Mindset’ theme over the Christmas season, with special articles on Staying Positive in a Chaotic World. The first describes how to filter the information overload, allow emotions to be acknowledged, create new positive habits and finally practice gratitude on a daily basis. And the second mindset article entitled Managing Our Mental Load, provides a way to prioritise many activities and to practice ‘the art of doing nothing’ allowing clearer thinking. My hope is that this year we help make our own small world a peaceful, loving place and believe that this peace and love will flow out to encompass the whole world. Best to you and your loved ones particularly during this time.

Kathryn x

© Antalya Developments Pty Ltd 2018 Any information made available in the Great Health Guide Magazine (electronic or hard copy formats), or from Antalya Developments Pty Limited or Kathryn Dodd, including by way of third party authored articles or discussions, is made available for readers’ interest only. The purpose of making the information available is to stimulate research, public discussion and debate. Readers are encouraged to undertake their own research and consult with professional advisors to form their own independent views about the topic/s discussed. The information made available in the Great Health Guide Magazine (electronic or hard copy formats) is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Readers should seek the advice of a qualified health provider with any questions regarding a potential or actual medical condition or the proposed use or decision not to use any particular product. Readers should not disregard professional medical advice or delay in seeking it at any time, including because of the content of any information made available in the Great Health Guide Magazine (electronic or hard copy formats). Each of Antalya Developments Pty Ltd and Kathryn Dodd do not warrant, guarantee or make any representation regarding the accuracy, veracity, adequacy, reliability, completeness or timeliness of any information available on, or arising in relation to, the Great Health Guide Magazine (electronic or hard copy formats). Neither Antalya Developments Pty Limited nor Kathryn Dodd endorses the views of any contributing authors to the Great Health Guide Magazine (electronic or hard copy formats).

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GREAT HEALTH GUIDE | 5

Stopping Statins

& Other Drugs

––– Dr

Warrick Bishop –––

his week I’ve had several patients come in to my office and say that they have missed taking their statins as well as other medications. Patients come in and report that they have had a symptom that they believe is a side effect. They will attribute that side effect to a particular medication and stop it. They do this without discussion and without involving the doctor in that decision-making process.

WHY DOES THIS OCCUR? 1. Some patients will just run out of the medication. For example, if they have been in hospital and a medication has been started. If that medication lasts for a month only, then when that medication is used up, some patients will believe that they finished the course of therapy that they are required. 2. Some people just forget to take their medication. That can happen. It’s very hard to focus that 6 | GREAT HEALTH GUIDE

priority. My observation is if someone’s had a heart attack, for example, they are more likely to remember their medication, than, for example, someone who has mildly elevated blood pressure who feels perfectly well and doesn’t like the idea of taking tablets. 3. Some people will read information on social media. They then make unilateral decisions about what care they should be on without engaging the doctor who prescribed their medication in a conversation about it. SUBSCRIBE

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ARE STATINS MORE LIKELY TO BE STOPPED? Different patients will have a different benefit and statins are a very good example of this. There is no question that any medication including statins run the possibility of some risk to the patient. 1. For statins, a side effect may be muscle aches and pains. The possibility of a side effect is common for almost any medication whether it’s Panadol, aspirin or even water, too much water could give people a side effect. Well, we have to weigh up the drugs we use against their therapeutic doses and effects. Does the risk of a particular agent balance up or is it outweighed by the benefit it can offer that individual patient? DISCLAIMER

I believe this is where the conversation needs to be specific to the individual who we’re dealing with. 2. The need for secondary prevention. In regard to statins, there is no question that in secondary prevention, which means people who’ve had a heart attack or an event like a heart attack, we have clear evidence from multiple studies that lowering those people’s cholesterol reduces future risk of the event. This is really important and it needs to be clearly communicated to the patients, so they understand the objectives of the doctor. 3. Treatment for an event in ten yearstime. It is more complicated generally in a prognostic situation, where the patient GREAT HEALTH GUIDE | 7

Great Health takes a medication to prevent an issue that could occur a year or two or ten years down the line. This is where the immediacy of the effect of the agent is nowhere near as clear and where education and explanation are paramount to engage patient in the process. These are people who may come from families where there is high cholesterol and premature coronary disease throughout the family. This is called Familial Hypercholesterolaemia. There’s no question these people can have the risk of a heart attack reduced in decades to follow by starting their cholesterol therapy early. The trouble is they will only take their medication if they fully understand the benefit it will provide to them because without an explanation of the benefit all they see is the risk (the side effect of the medication).

EDUCATION AND COMMUNICATION WITH THE PATIENT.

second point is communication and they go side by side. Finally, I really hope this gives you second thoughts about stopping medication. I hope that it gives you second thoughts about engaging your doctor or your prescriber with your concerns. It’s up to us to articulate that clearly and explain it to you clearly so that you are engaged and part of that process It is a complicated area but what I really encourage you not to take this path alone.

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.

That’s why a conversation with the individual and their particular needs is so important and for my patients, particularly the ones who have made decisions about unilaterally stopping drugs. What I do have is a deep desire to make a meaningful difference for individuals based on their particular needs and matching their particular need with the appropriate therapy for them. What I really encourage you to do is engage with your doctor or the person who prescribed that drug to discuss the best way, the unique way to find the solution that best works for you. The very starting point in all this is education. The 8 | GREAT HEALTH GUIDE

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Allergic

to Dust Mites Dr David McIntosh

10 | GREAT HEALTH GUIDE

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ave you been told you have a dust allergy? Well the truth is that it is probably not the dust itself, but little insects called house dust mites. These little insects are everywhere, but more so where there is humidity. So that humidifier that you have running in your house may not be so good, if you are allergic to dust mites.

WHAT IS AN ALLERGY? When it comes to allergies, this is a process where something that your immune system recognises as being so foreign in your body, causes the immune system to over-react and results in an allergic reaction and inflammation. When it comes to house dust mites - you are allergic to their poo. And they eat your skin flakes that you shed each and every day. That’s right - they eat your flesh and then, pass the waste onto you causing an allergy.

ELIMINATING DUST MITES. Nothing will completely eliminate dust mites, so what can we do? The problem is that you can’t completely get rid of them. Dust mites are everywhere. Despite the promotional claims for a vacuum cleaner, a spray or cleaning agent, none will completely eliminate dust mites.

ALLERGIC PROBLEMS TO DUST MITES. There are many allergic symptoms caused by dust mites and some include: • irritation of your skin causing eczema • irritation of your lungs causing asthma • irritation of your nose causing hay fever type problems. DISCLAIMER

WHAT PRACTICAL THINGS CAN YOU DO? Before giving up on your quest to rid your home of these insects, the place to focus most of all is the bedroom. If you want to take dust mite eradication seriously, you will need to: 1. Wash the sheets and pillow cases every week in hot water (>60ºC). You can add a commercial product containing tea tree or eucalyptus oils, formulated to kill dust mites. 2. Cover the mattress, pillows and quilt with dust mite resistant covers. 3. Covers are readily available from many stores and need to be washed every 2 months. 4. Get rid of those comfy sheepskins and woollen underlays too - they are dust mite magnets. 5. Remove all the fluffy toys in the bed and bedroom. Change to plastic ones instead. 6. Get rid of the carpet and change to wooden floor boards, lino or tiles. 7. If the carpets cannot be removed, vacuum them every week. GREAT HEALTH GUIDE | 11

Great Health

There are plenty of management options for people who are allergic to dust mites, from medications, to nasal sprays, surgery or a treatment known as desensitisation. This is a treatment where an allergy specialist provides a series of very small injections, given over several months to desensitise the bodyâ&#x20AC;&#x2122;s immune response to the dust mite. Both an allergy specialist and ENT specialist can offer to help with your symptoms, especially if a blocked nose is part of your problem.Â

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.

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Great Health

Sleeping Too Much

is Harmful

Dr Katharina Lederle

DISCLAIMER

GREAT HEALTH GUIDE | 13

Great Health

here is frequently a focus on the effects of not getting enough sleep but it’s also important to look at whether regularly sleeping too much is harmful. The short answer is yes. It is important to clarify what sleeping too much actually means.

WHAT IS THE RECOMMENDED SLEEP TIME? The recommended sleep duration for a healthy adult between the ages of 18 and 64 is 7 to 9 hours. This supports good physical and mental health. Anything more is what most studies call ‘long sleep’ - i.e. consistently sleeping for more than 9 hours. There are exceptions with around 2% of people are genetically long sleepers and need 9 hours plus. Health problems are associated with too much or too little sleep. Sleeping too much is associated with adverse health outcomes similar to those in people who sleep too little. There is a U-shape relationship between sleep duration and health/mental wellbeing.

HEALTH PROBLEMS LINKED WITH INADEQUATE SLEEP: • obesity • type 2 diabetes • cardiovascular disease • obstructive sleep apnoea • inflammation • depression. 14 | GREAT HEALTH GUIDE

SLEEPING TOO MUCH MAY: • increase the risk of early death • be worse than sleeping too little. It is not clear why sleeping too much may increase the risk of early death. What underlying mechanisms that tie long sleep duration to ill health are unknown. Which is the cause and effect is also difficult to define. It’s classic chicken and egg situation! But here are some things we do know.

1. Activity and energy levels. Sleeping too much means you’re less active and using less energy. This means you can store more energy, leading to weight gain and obesity.

2. Consequences of ill-health. Requiring too much sleep can also be a consequence of ill health. For example, obstructive sleep apnoea and metabolic and/or cardiovascular disease.

3. Inflammation. Too much sleep can be caused by inflammation, that is induced by stress. While this can be beneficial in the shortterm, the effects of chronic inflammation on sleep and the body might damage your health.

4. Boredom & lack of interest. Some people sleep too much because they’re bored or don’t know how much sleep they need. What we do know is that healthy sleep is key to a healthy, happy life. If you regularly sleep for the duration and at the time that’s right for you, you’ll reap SUBSCRIBE

Great Health the benefits. To help, here are few sleep habits that you can implement now. Yes, it might mean making small changes to your lifestyle, but your long-term health makes it worthwhile!

HERE ARE SOME IDEAS THAT MAY ASSIST YOU WITH ACHIEVING QUALITY SLEEP: 1. Follow your body clock, it tells you when to sleep and when to be awake. Stick to these times even on the weekend. 2. By following your body clock, you’ll sleep for the duration that’s right for you. 3. Get 30 minutes of sunlight in the morning. This helps your body clock know that the day has started.

sleeping for excessively long periods and still being extremely tired during the day. Or it may be an illness that is causing you to sleep too much. Make sure that you get it looked at! Sleep well and feel good.

Dr Katharina Lederle is a human sleep and fatigue specialist with an MSc in Biosciences and a PhD in Human Circadian Physiology & Behaviour (the human body clock). Her PhD looked at the effects of light on human sleeping patterns, specifically in the elderly. Katharina is cofounder of Somnia, an organization that raises awareness about the importance of healthy sleep. She is the author of Sleep Sense.

4. If you stay in bed longer than your regular wake-up time (after a long night out), open the curtains and increase the light levels. 5. Do something you enjoy every day, no matter how small the action is. 6. Consider the effects of caffeine and alcohol. Both affect your sleep patterns. If you enjoy caffeine, consume it in the morning. If you like a drink, keep it to one glass in the early evening. 7. Dim the lights in the evening and avoid using blue light-emitting screens one hour before bed and while in bed! If you practice these sleep habits but you still sleep too much, you might be suffering from an underlying sleep disorder. If so, go and see a doctor. An example of a sleep disorder is Idiopathic Hypersomnia, that is a sleep-wake disorder characterised by DISCLAIMER

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Great Health

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U rasound Real Time

in Women’s Health Margarita Gurevich

ave you ever been told that you need to strengthen your core or your pelvic floor muscles? Perhaps you have even tried to engage those muscles but found the activation hard to achieve due to not having a clear understanding of how to do it. Real Time Ultrasound solves this issue by providing instant feedback to ensure that you are activating the muscles correctly. While it is a diagnostic tool rather than a treatment, improved pelvic floor health for women, can help to reduce back pain, aid in the management of incontinence and ensure that you get the most out of your Clinical Pilates program. The aim of Clinical Pilates is to strengthen the core muscles. Many people, however, find the term ‘core’ a bit ambiguous and struggle to achieve correct activation. This is where Real Time Ultrasound can make the job much easier. DISCLAIMER

CORE STRENGTHENING: REAL TIME ULTRASOUND: • You and your physiotherapist can see on the screen how you are engaging the muscles. As physiotherapists we often see patients engaging not only the core muscles (the deep muscles of the stomach and lower back) but also the superficial abdominal muscles. While those muscles are also important they are not going to help when it comes to core strengthening. • Your physiotherapist can teach you how to isolate the core muscles. This will then become the basis of your Clinical Pilates program as you will be confident that you are switching on those muscles correctly during each exercise. Your physiotherapist would then reassess you at regular intervals GREAT HEALTH GUIDE | 17

Great Health to track your progress and update your program accordingly. Generally, this should be done every seven weeks, especially when you are just starting your Clinical Pilates program.

BACK PAIN: REAL TIME ULTRASOUND: • It is important that the correct technique is used when it comes to treating back pain. When the core is strong, any load sustained while lifting, twisting or bending will go through the core muscles, rather than the spine. It is also mandatory that the exercises are correct for you. Once again, Real Time Ultrasound can assist with this. By seeing on the screen how well the muscles work, your physiotherapist will know at which level they should work your core. • Using the 12-point scale as an example, during the Real Time Ultrasound assessment, it may become apparent that your core muscle strength and endurance is on the lower spectrum and that the muscles switch off as you go up the scale. In this case it’s important that you are given only low-level core exercises as during high level exercises, the load will start going through the spine, consequently hurting your back. On the subsequent reassessments you should see your core getting stronger, at which stage your physiotherapist will adjust both your Clinical Pilates and home exercise programs. 18 | GREAT HEALTH GUIDE

MANAGING INCONTINENCE: REAL TIME ULTRASOUND: • An article on the management of urinary incontinence published in the American Family Physician showed that: “Bladder retraining and pelvic floor muscle exercises are firstline treatments for persons without cognitive impairment who present with urge incontinence… Pelvic floor muscle exercises are considered firstline treatment for stress incontinence”. • To benefit from the exercises, however, it’s important that you are engaging the relevant muscles correctly. When it comes to managing incontinence, the main muscles which need to be strengthened are the core and the pelvic floor muscles. As mentioned above, using Real Time Ultrasound in women’s health, will ensure correct activation of the correct muscles and improve pelvic floor health for women. Real Time Ultrasound is an indispensable tool for Clinical Pilates, back pain, managing incontinence and women’s health. Your physiotherapist will tell you how it can help you improve your pelvic floor health.

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

PowerLi e

through

with

Parkinsonâ&#x20AC;&#x2122;s Disease Jennifer Smallridge

DISCLAIMER

GREAT HEALTH GUIDE | 19

Great Health

he latest estimate is that one in every 302 Australians is living with Parkinson’s Disease – the onset is most common from 65 years of age, although diagnosis can occur earlier. Parkinson’s is often referred to as a ‘movement disorder’, but it affects many areas of life and ongoing research is essential.

Symptoms of Parkinson’s include tremor of the hand or hands, slowing down of movements, stiffness and changes in posture and walking. They are thought to be caused by a reduction of a chemical known as dopamine in the brain. There is, however, some promising evidence around exercise to enhance quality of life and function for those affected. If you are living with Parkinson’s, or know someone who is, be sure to pass this on.

HOW EXERCISE CAN HELP. The response of the body to exercise programs varies significantly between individuals, due to the complex nature of the disease and the impact of medications. Exercise cannot stop or reverse symptoms but has been shown to improve quality of life and the ability to do things independently.

PROVEN BENEFITS OF BEING ACTIVE WITH PARKINSON’S INCLUDE: • Improved whole body mobility • Increased cardiovascular fitness • Better hand-eye coordination 20 | GREAT HEALTH GUIDE

• Managing body weight • Improved mood and reduced depression/anxiety symptoms • Increased sleep quality • Enhanced stability and balance during walking • Increased muscle size and strength.

OVERCOMING THE BARRIERS. If exercise is so helpful, then why don’t more people do it? One study found that the main barriers to getting active for people living with Parkinson’s were: • People had low expectations as to how exercise could help. • People had a lack of time to exercise. • People had a fear of falling. The same research found that those who dropped out from, or discontinued exercise programs, had poorer health status and physical performance than those who persevered. The good news is that there are increasing numbers of health professionals and groups who can support someone with Parkinson’s on their journey. PD Warrior is an example of a great online program which also has face-to-face groups available, otherwise people can approach their local Accredited Exercise Physiologist for personalised exercise advice.

WHICH EXERCISE IS BEST? The American College of Sports Medicine recommends that a well-rounded SUBSCRIBE

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program for Parkinson’s includes combination of the following:

• Aerobic conditioning in the form of arm cycling, leg cycling or rowing. • Regular walking, with supervision or assistance as required. • Strength exercises using free weights, machines or body weight activities to preserve muscle mass and function. • Regular stretching to avoid tightness. • Neuromuscular exercises for balance and utilising different areas of the brain. DISCLAIMER

EXERCISE IS MEDICINE FOR PARKINSON’S DISEASE. Therefore, it should be prescribed to meet individual needs; but getting started with simple and safe movements such as cycling or using a rowing machine is a great idea! So, power through life with Parkinson’s Disease.

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. GREAT HEALTH GUIDE | 21

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Heart Vital 6 Your

Things!

Dr Warrick Bishop

ave you ever wondered about the magnificent organ that lies within your chest - Your Heart! It is an intricately designed organ that pumps blood throughout the entire body, beats without you ever thinking about it, but it can be broken in many ways. So, letâ&#x20AC;&#x2122;s understand your heart and six vital things there is to know to stay in great health. 1. Your heart is the best pump you have ever owned! The heart can last for over 100 years without service or maintenance. If it beats at an average of 80 beats per minute, then that is about 4,800 times per hour. For 24 hours, thatâ&#x20AC;&#x2122;s over 115,000 times per day. Then for one year, that is over 42,000,000 times! Therefore, if you live to be 80-years-old, your heart will have beaten over 3 billion times! 2. Your heart can continue to beat outside your body! As unbelievable as it sounds, every individual cell of the heart has the capacity to contract or beat and they will continue to beat whether they are outside or inside the body, provided they have an adequate supply of oxygen and nutrients.

DISCLAIMER

GREAT HEALTH GUIDE | 23

Great Health can be felt in the neck, arm and the chest. Even pain in the back and shoulders during a heart attack or such an event, is generalised rather than localised. 4. Your heart really can be broken due to emotional upset.

3. Your heart does not have direct pain sensors. You might have heard that some people experience heart pain in their arm or jaw and this is called referred pain. Specifically, internal organs, including the heart, don’t have nerve receptors that allow us to directly pinpoint a sensation. Instead, internal organs tend to pick up ‘general’ sensation of nerves from areas that are nearby. Consequently, heart pain 24 | GREAT HEALTH GUIDE

There is such a thing as Broken Heart Syndrome, also referred to as Takotsubo Syndrome. (Takotsubo is a Japanese word to describe an octopus pot, the shape of the heart suffering the condition.) It is not a Shakespearean myth that was created for Romeo and Juliet; in fact, very severe emotional trauma or stress can lead to all the features of a heart attack and people can even die from it. This literal breaking of the heart has been increasingly recognised in more recent years by the medical community as a condition called Takotsubo Syndrome. The syndrome is characterised by severe emotional stress and it most commonly affects females in mid or later life. The symptoms are severe central chest pain and are very similar to the symptoms of a heart attack, except in the case of broken heart syndrome, the arteries are completely normal. Nevertheless, when you look at the heart of someone with Takotsubo Syndrome, the apex of the heart stops working for reasons that are currently unexplainable. Thankfully, in the majority of cases, full recovery is possible. 5. Your heart has three main arteries. This system consists of the right coronary artery and the left main coronary artery. Within one centimetre, the left coronary artery divides into two main arteries: the left anterior descending artery (which provides blood to the anterior surface of the heart) and the circumflex artery SUBSCRIBE

Great Health (which supplies blood to the back of the heart). The right coronary artery supplies the inferior surface of the heart (or the surface that is nearest the diaphragm). The major arteries are fewer than 35cm in total length, and they are fewer than five millimetres in diameter at their very largest. A single build-up of plaque that leads to a blockage may only be one centimetre in length. This is not a system with a lot of redundancy, which renders it very vulnerable to plaque build-up.

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

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

6. Your heart health can be scanned! In 2017, there is technology that allows us to look at the health of an individual’s arteries. We can use CT scanning which provides us with the insight that we have only ever been able to dream of before. It can provide valuable information on build-up of plaque in the arteries before any symptoms or problems occur and can help decide on individual treatment plans. It can be particularly helpful if there is a family history of heart disease and it can also be helpful for those who don’t respond well to medications. This is a good topic to discuss with your regular doctor as prevention is better than cure! Remember your heart and six vital things to great health!

Dr Warrick Bishop is experienced cardiologist, with extensive training & expertise in CT coronary angiograms. The fundamental focus of this book is: • primary preventative cardiology by using much earlier intervention than traditionally undertaken • re-evaluation of our approach to primary prevention • managing the individual rather than the population What if we could be forewarned about, or prepared for, a potential problem with our coronary arteries?

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Nutrition

26 | GREAT HEALTH GUIDE

Nutrition

Pregnancy Diet & Melanie McGrice

DISCLAIMER

GREAT HEALTH GUIDE | 27

Nutrition

uring trimester one, just getting through a whole day’s work is a struggle. Not to mention juggling medical appointments, fitting in your daily sweat session, keeping up with the family and trying to maintain some sort of social life. Your life is as busy as ever but suddenly your energy levels have plummeted, right when you need them the most! Sound familiar? Well, you’re not alone.

THE FIRST TRIMESTER Getting the right nutrition during the first trimester of pregnancy is crucial. Not only does it keep your energy levels up but also ensure your baby gets the nutrients he or she needs, to promote ongoing growth and development. Knowing what to eat during your pregnancy to ensure you’re covering all bases can be confusing, with so many different health professionals involved in your care. Your experienced friends share their advice, not to mention the overwhelming amount of information available online and through social media platforms. The good old ‘eating for two’ mantra can’t be the basis for all your food decisions throughout the entire nine months. You might be interested (or even disappointed) to know that your calorie requirements don’t actually increase at all during your first trimester of pregnancy. General healthy eating guidelines still apply in this period, so making sure you include a variety of foods from all five food groups, choosing low GI carbohydrates, lean meats and healthy fats is key. Whilst extra calories might not be important, specific nutrients are. Minerals including folate, zinc, iron and omega-3 fatty acids as well as getting enough fibre and fluid should be a priority. Choosing 28 | GREAT HEALTH GUIDE

grainy breads and cereals, lean red meat and skinless chicken, grilled salmon and healthy oils such as olive oil, will help meet your nutrient needs. Fresh fruit and veggies in conjunction with plenty of water will also help to keep your bowels regular as well.

THE SECOND TRIMESTER For some women the second trimester may be somewhat more enjoyable then trimester one. You baby bump might be starting to show and that nausea and morning sickness should have started to ease. The good news keeps on coming. In trimester two, your calorie requirements are higher than usual. You should be aiming to increase your intake by about 600-1400 kilojoules per day depending upon how much weight you need to gain. This is equivalent to about two extra snacks each day. So, adding two extra serves of foods like a yogurt, vita-wheats and cheese, a slice of peanut butter on multi-grain toast, some fresh fruit or a handful of nuts, will help to provide you with the additional highquality calories that you need. Basing your snacks around wholegrain foods each day, will also make sure you’re getting enough folate and iodine, which are key nutrients required for this stage of development. SUBSCRIBE

Nutrition

THE THIRD TRIMESTER Additional calories are needed during the third trimester to ensure ongoing high-quality nutrition. In trimester three, your baby is growing the most rapidly, so ensuring you are still getting adequate calories to support growth of the baby is important. Focusing on a high intake of omega-3 and omega-6 fatty acids from foods like oily fish and nuts will support brain development. Including a range of citrus fruits and green leafy vegetables will make sure you’re getting enough vitamin C, which also helps to boost your absorption of iron. Knowing what to eat during your pregnancy and actually doing it are two different things. You may have the best intentions for a well-balanced diet. DISCLAIMER

Finding the best diet during pregnancy can be tricky and time consuming. So, to get you going in the right direction you can download your free pregnancy meal plan to make sure you’re ticking all the right boxes for you and baby.

Melanie McGrice is an Advanced Accredited Practicing Dietitian and is the director of Nutrition Plus, a dietetic practice based in Melbourne, Australia. Melanie is a highly respected nutrition blogger, journalist and media personality, and is regularly invited to consult to the media on a range of nutrition & dietary topics. Melanie is the author of ‘The Pregnancy Weight Plan’ and may be contacted via her website. GREAT HEALTH GUIDE | 29

30 | GREAT HEALTH GUIDE

Fitness

Get More Out of Your

FitnessTech ––– Kusal

DISCLAIMER

Goonewardena –––

GREAT HEALTH GUIDE | 31

Fitness

esearch shows that many people who buy wearable fitness trackers stop using the technology after a surprising short time period, with up to one third of people abandon their devices within six months. Many of these devices may have been given as gifts to unenthusiastic receivers or perhaps the novelty wears off, but whichever way you look at it, this remains a low commitment rate. Most importantly, it’s a big missed opportunity.

Fitness tech is potentially revolutionary for those wanting to either turn over a new fitness leaf or stay committed and accountable to their health. You don’t even need to buy an expensive fitness tracker – any smartphone can also act as ‘wearable tech’. Using clever apps such as Kinrgize which provides exercise ideas and uses an algorithm to measure and rank your daily activity, provides access to fitness tech at low cost. If you want to get more out of your fitness tech, consider the following:

1. USE TECH TO KEEP YOU ACCOUNTABLE. Lack of accountability is a key reason why people start exercise programs and then quit. But we don’t all have access to a workout buddy or personal trainer to keep tabs on us. Wearable tech can be the next best thing by tracking your fitness regime and interacting with other programs and apps. Look for any ways the technology can track and rank your exercise – seeing your progress is a wonderful thing and you may see some interesting patterns emerge. 32 | GREAT HEALTH GUIDE

Embrace the transparency of fitness technology that provides brutal honesty. It won’t flatter or deceive you, making it a great health ally.

2. ENGAGE WITH USEFUL APPS. There are some brilliant apps out there which can interact with wearable tech, or even be used alone. In this way, any smartphone can be considered a fitness tracker. A good app will allow you to measure various forms of exercise, the intensity of the exercise and things like sleep. It will both provide a roadmap for exercise and reveal your performance and show where you might improve. Apps such as Kinrgize use an algorithm which takes various factors into account to give you a daily ranking: green for excellent, yellow for good and red for bad. Over time interesting patterns may emerge. A few reds are OK, but eventually you want to see more yellows and greens on your daily calendar.

3. USE THE TECH AS A CUE. Making exercise a routine is a sure way to stick with it. Your tech can provide cues to exercise. For example, those in a sedentary working life can establish various cues as a reminder to get up and go for a walk or to do some stretches/ spinal rotations. Good health and fitness doesn’t result from just one thing. Cleverly using cues can help with everything including posture. Every time you check your phone it’s a cue to sit upright or for reminding you to go for a run or swim. SUBSCRIBE

Fitness

4. TAKE THE OPPORTUNITY TO ADDRESS YOUR MINDSET. A common trap is bringing unrealistic or unfair expectations to your workouts. Measuring your progress via ‘personal bests’ or comparing yourself with peers is too narrow. Remember fitness does not always improve in a straight line and it’s personal – unless you’re an elite athlete, comparisons with others are a waste of time. Health and fitness can be more fulfilling when you focus on the journey, rather than the destination. Provided you keep showing up, it’s an excellent opportunity to develop your mindset and build resilience.

5. INCORPORATE LOW, MEDIUM AND HIGH INTENSITY EXERCISE USING THE TECH.

DISCLAIMER

Using wearable tech as a partner on your fitness journey means getting the full picture. Use the tech to track the amount you walk each day and other low intensity activity, such as spinal rotations. The best, most effective programs incorporate a mix of low, medium and high intensity exercise, so make sure that you get more out of your fitness tech.

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 | 33

Fitness

Bad

Running

to Avoid

Ben Lucas

34 | GREAT HEALTH GUIDE

Fitness

or some people, running 2, 5 or even 10km is no picnic, it can be a real slog. Like most things, a little bit of practice can go a long way but having poor technique may be your Achilles heel that is weighing you down. With a few changes to your style or approach to running by identifying bad running habits to avoid, you may feel you can run for longer and reduce the risk of injury.

SOME EASY CHANGES TO YOUR STYLE INCLUDE: 1. Slow and steady wins the race. Starting to run is no sprint. It’s all about getting your miles up gradually, rather than starting with 5km runs and potentially running the risk of injury or burnout. Instead, start with a gentle 2-5km run around your local neighborhood and increase the distance every month, once you feel comfortable at a set pace and distance. • If you’re already an experienced runner and want to train for a half marathon or even a marathon, the above rule applies. • For any runner that has a competition in sight, never run the full length, instead let adrenaline run the last few kilometers for you. 2. It’s not a fashion show. Wearing the latest designer sports shoe or garment is not going to help you win any races. Often, when working out we like to look good. Don’t get me wrong, sweaty can be sexy, but make sure your DISCLAIMER

Run better for longer & reduce the risk of injury. footwear and active-wear is functional. Not everyone has the same shape of foot, for example your feet may be flat, high-arched or neutral. Select stores that have experts and machines to test the shape of your foot and make sure you get them assessed before purchasing shoes. Also opt for garments that are ‘moisture wicking’, meaning they allow your body to breathe and release sweat. Another fashion faux-pas is skimping on socks, just because you can’t see them doesn’t mean they don’t count. During a run, the last thing you want is blisters because you didn’t buy the right socks. 3. Watch your technique. Watching your technique may be a game-changer in your approach to running. It’s always difficult to assess our own style but by seeing yourself may help you notice which bad running habits to avoid and incorrect techniques. Either have a friend video you, or spend a few sessions with a coach, who can not only show you where you’re going wrong, but also guide you. GREAT HEALTH GUIDE | 35

Fitness 4. Recover, recover, recover.

runs with a reduced risk of pain or injury.

Recovery is an integral part to running. Itâ&#x20AC;&#x2122;s crucial to stretch, release tension, use a foam roller or even have an Epsom-salt bath to relax your muscles.

Alternatively, see a sports massage therapist who can undo those knots for you! A massage will also stimulate your lymphatic and immune system, which is great for prevention.

Your body can only take so much and the more you ask of it without little respite, the more it will resist and this may also result in injury. You can purchase some inexpensive equipment, such as a foam roller or even use a tennis ball to release muscles and the fascia in the body. Key areas that runners generate tension are the quads, glutes, calves and hamstrings. Even rolling up and down on a foam roller for 5 minutes each day, will allow you to have a better chance of completing subsequent

36 | GREAT HEALTH GUIDE

Happy Running!

Ben Lucas is the founder of Flow Athletic and Flow After Dark. He is also the Rebel Insider for running season and has been in the fitness industry for over 16 years. He was formerly an NRL player for the Sharks before he started running marathons and ultra-marathons. In fact, he ran 35 marathons and five ultras in the space of five years. Contact him on Ben Lucas

DISCLAIMER

Mindset

GREAT HEALTH GUIDE | 37

SChristmas tress- free Have a

Susie Flashman Jarvis

hristmas can be a time of baubles, Christmas trees, presents, family and friends. A time of joy and laughter, where long-lost family members return home to a riotous welcome. Christmas is the time when Christians celebrate the birth of Jesus Christ. Thus, the celebration by way of feasting, drinking and laughter is contained within the sanctity of a Holy event.

BUT IT IS NOT ALWAYS LIKE THIS! Letâ&#x20AC;&#x2122;s face it, Christmas usually takes place on 25th December. But in truth the journey towards it starts in late October or even earlier inside the stores and in the advertisements that start to parade across our television screens. We see advertisements that ensure that children are primed to ask for and maybe receive gifts that manufacturers determine are the most necessary to life. There is advertising that reveals the latest alcoholic drink being poured slowly over 38 | GREAT HEALTH GUIDE

cracking ice cubes with mint, or chilli or whatever is the latest trend to enhance the flavour. Food advertising is laid out showing sumptuous banquets to satisfy the most discerning palates. Family scenes, with everyone laughing as they pass the dishes down the table. Children laughing as they unpack the most expensive toys, as doting parents look on. But the stress that so often accompanies this special time of year can really dampen the proceedings. So how can we have a stress-free Christmas? SUBSCRIBE

Mindset

DISCLAIMER

GREAT HEALTH GUIDE | 39

Mindset

TWO FACTORS THAT ADD TO STRESS DURING CHRISTMAS ARE: 1. The effect of social media. We have a love/hate relationship with social media and for good reason. It can cause us to feel less able, less important, less successful. Remember that every picture does not tell the story. Sometimes it takes many attempts to get every-one smiling! 2. Facing change and loss. There are complex situations that add a degree of difficulty that make it hard to tolerate too. The first Christmas without 40 | GREAT HEALTH GUIDE

a child, parent, partner or friend can be overwhelming. It is vital that you take care. It is at times like these that support is needed and asking for help is necessary as people can be slow to offer sometimes (not wanting to intrude) but will often respond if asked.

TIPS TO HAVE A STRESS-FREE CHRISTMAS. 1. Preparation. â&#x20AC;˘ Do what you can in the days before so that calmness reigns. â&#x20AC;˘ Accept offered help; people like to feel useful. SUBSCRIBE

Mindset • Ask for help; don’t be a martyr, sometimes helping enables guests to feel more comfortable.

• Try to stay in adult mode. Our inner child can arise when faced with remembered child-hood difficulties.

2. Know your limitations.

• Beware of comparison, since perceived success may just be a mask.

• It is vital to keep a sense of perspective. • Do they really need all those toys to be content and complete? So, beware of getting caught up in the hype. • Do you really need to be the singing, dancing host? Sometimes short cuts really work. It is possible to cheat in preparation and it be a total success. This will challenge the perfectionist, but more complicated doesn’t mean better if you are stretched already. 3. Alcohol. • Excess alcohol situations.

can

complicate

• It can create a sense of bravado that can back-fire.

• Once again take it steady with the alcohol. • Being with a family is not always possible. So here are a couple of final thoughts for those who are alone. • Look out for those who are alone, maybe there is space for one more at your table. • If you are single and alone, have you considered helping in a local project that provides a meal on Christmas day? • Invite other single friends for a Christmas shared meal. • You can have a stress-free Christmas.

• Used as a confidence booster, it only takes one too many to tip the situation into a disaster. • If alcohol is a problem, ensure you have plenty of non-alcoholic alternatives. Many non-alcoholic beers look the same, so it is less obvious. 4. Family. Families are complex in their make-up and visitors who don’t visit very frequently can bring up many issues. • Keep it simple, don’t get drawn into deep and meaningful conversations that are provocative. • Take care of ‘old stuff’ that can arise. DISCLAIMER

Susie Flashman Jarvis is an Executive Coach and counsellor using Skype to reach clients across the globe. Susie is passionate about bringing change and is an ambassador for Restored, ending violence against women. Susie is in demand as a speaker and workshop facilitator and can be contacted at her website. GREAT HEALTH GUIDE | 41

Managing Our

Dr Jenny Brockis

42 | GREAT HEALTH GUIDE

Mindset

anaging our mental load is recognised as an essential skillset in the modern workplace. But it’s not just a problem at work it affects us in everything we do.

WHAT IS OUR MENTAL LOAD? It’s that myriad of items that need to be remembered, planned for and executed in our daily lives. It’s those inner thought processes running behind the scenes when we’re having a conversation, attending a meeting or lying in bed trying to go to sleep. “Did I take the chicken out of the deep freeze to defrost for dinner?” “Will Johnny remember to take his asthma medication before his soccer training?” “I need to double check that refund landed in our bank account.”

WHY MANAGING OUR MENTAL LOAD MATTERS. Left unchecked our mental load becomes a cognitive menace leading to more mistakes, forgotten appointments, poorer decisions and foggy thinking. Stress levels rise and emotions become labile. Sleep patterns are disrupted and self-care takes leave of absence; the gym membership remains untouched and the intermittent fasting book is lost under the growing pile of take-away cartons. It’s a miserable, exhausting and guiltridden place to be. DISCLAIMER

YOU CAN TAKE BACK CONTROL BY MANAGING YOUR MENTAL LOAD! It’s time to take the pledge and do things differently. Become the boss and take control of your cognitive load management (CLM). 1. Excuse me, why are YOU doing all the thinking? Women carry the greater mental burden than men. This is because despite working couples sharing more of the home care and duties, women have failed to fully relinquish the role of domestic goddess and CEO of domestic management. It’s time to abdicate and step down graciously from expecting perfectionism in yourself or anyone else and delegate responsibility. If you are micromanaging the kids and spouse, stop!! Continuing to triple check everything because you doubt their capacity to remember, means you’re facilitating their lack of obligation to contribute. Next time there’s no milk for breakfast, celebrate you’re on the path to enlightenment and shared remembering. 2. It is not time’s problem Feeling time poor makes our mental load feel heavier. Time is what it is. How you spend that time is under your control, even when it doesn’t feel that way. Accepting you won’t achieve everything on your to-do list today, reduces tension and helps you plan for tomorrow. Trying to squeeze more items into an overfull day doesn’t work; neither does GREAT HEALTH GUIDE | 43

Mindset extending time spent on a task. It’s time to place boundaries on when stop work or switch off from technology to alleviate some of the burden. 3. Practice the gentle art of doing nothing This can be a tough because we have taught ourselves to be continually busy. Chilling out to relax with a coffee or to daydream looking out of the window, helps our subconscious to make better sense of our world.

acceptance. 6. Prioritise your priorities Take a few minutes each day to check in on what’s important. Is it not having to worry about paying the bills? Is it that the kids are happy and doing well at school? Maybe you’d just like to give yourself permission to only tackle your top 3 priorities and ditch the rest.

Try it and opt for the guilt free version.

Feels better doesn’t it!

4. Get creative Life can be messy. Worrying about upsets and quarrels overloads our mind making it hard to think about anything else. Break the cycle with some creative expression, whether it’s learning to dancing the salsa, throwing a pot or joining a choir. By stepping outside your ‘usual’ way of doing, you transport your thinking to a new more positive space.

Managing our mental load is a great way to retain full cognitive control. This allows you to think more clearly, to work smarter and feel happier overall and that’s a good place to be.

5. Meditate mindfully When our inner critic is yelling in our ears, reminding us we’re not good enough, that we’re a failure and an imposter, it can feel hard to let go and free ourselves of the emotional baggage that we saddle ourselves with.

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

Until inner voice earplugs become available, meditation is a great way to reduce stress, hone attention and keep you in the present moment. This allows you to notice what’s really going on, to listen actively, reduce judgement and elevate a sense of calm. Self-compassion meditation is also a powerful way to promote greater self44 | GREAT HEALTH GUIDE

P urpose &

Find Meaning Part 1

––– Dr

DISCLAIMER

Suzanne Henwood –––

GREAT HEALTH GUIDE | 45

Mindset

here can be no doubt that many people are looking for a sense of purpose and are exploring the meaning of life: why they exist. And many people look to some future point expecting the meaning and purpose to come somewhere during their life journey. Of course, not everyone has the same drive to discover meaning and for those who are keen to explore this in greater depth, there is no one easy answer. There are several suggestions in literature, that might guide our thinking to help us to find a way forward that is right for us.

Before exploring purpose and meaning, it is worth revisiting what the two terms mean. In a recent article Jeremey Smith suggest that, “Purpose is a part of meaning; meaning is a much broader concept that usually also includes value, efficacy and self-worth”. In Part 1 of this article, we will explore four of the eight simple ways to find meaning and purpose in life now, through practical activities that you can begin today. The remaining four ways to find meaning and purpose in life are in the following article, Find Meaning and Purpose: Part 2. 1. Finding moments of significance Andy Tix in Psychology Today suggests that we all want to make our mark in the world. Many of us may be expecting that our contributions will come from ‘big wins’, major achievements, global reach, but he suggests that, they actually come from small moments of significance in each day. He asks the question, “What can you do today to touch others’ lives through your courage and kindness?” 46 | GREAT HEALTH GUIDE

Start small, keep it simple. What one thing can you do today that will touch another’s life with meaning to them and through that, you will find some meaning for yourself? 2. Performing random acts of kindness Linked very closely to finding significance in small acts, research has shown that random acts of kindness have huge emotional, mental and physiological benefits. The very act of being kind to others is a way of bringing significance, meaning and increased happiness. So, if you want to bring meaning to yourself, do something nice for others. 3. Living your life according to your values

Mark Manson argues that when people ask, “What should I do with my life?” or “What is my life purpose?”, what they’re actually asking is, “What can I do with my time that is important?” Taking time to elicit your values and then evaluate if you are living life in line with those values, can be a great step to bring more meaning to your existence. Remembering that values are contextual, a simple way to start to explore your values, is to ask yourself (within a context) what is important to me here? 4. Holding a higher purpose For many people, a sense of something bigger than yourself is an important component to find meaning and purpose. This may link to spiritual beliefs, or professional roles that we play or having an impact in our communities. The key is SUBSCRIBE

Mindset to focus on the bigger picture, that is beyond this moment and way beyond you, as an individual.

Dan Cumberland claims that, “Finding your calling, vocation and life’s work, are about finding your identity. It’s about living in a deeper expression of who you are as a human.” To find meaning and purpose in life is possible and I would highly recommend booking a session with a coach. A coach who works at an ontological level, who studies concepts that relate to being and existence (for example an mBIT coach) to help you explore the deepest sense of who you are. The conclusion to Find Meaning and Purpose, is in the following article of this magazine.

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. DISCLAIMER

GREAT HEALTH GUIDE | 47

Mindset

P urpose &

Find Meaning Part 2

––– Dr

Suzanne Henwood –––

oday, many people are looking for a sense of purpose and are exploring the meaning of life: why they exist. And many people look to some future point, expecting the meaning and purpose to come somewhere during their life journey. In Part 1 of Find Meaning and Purpose, we explored four of the eight simple ways to find more meaning and purpose in life right now, through practical activities.

In Find Meaning and Purpose: Part 2, we will explore the other four simple ways to help you find meaning and purpose in life. 5. Set up a project that you think is important – get creative Design a project that allows you to contribute to a wider group and serve others, meeting their needs, to fill a gap that your heart was aware of and you felt that you just had to act on.

THEY WERE:

What needs are you aware of that speak to your heart?

1. Finding moments of significance, 2. Performing random acts of kindness, 3. Living your life according to your values, 4. Holding a higher purpose.

What can you do to meet those needs? It may be joining an existing movement or creating one of your own. Acting to meet others needs is a great way to bring meaning and purpose to your own life.

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Mindset

DISCLAIMER

GREAT HEALTH GUIDE | 49

Mindset 6. Connect with others

David Whittier, discussing the work of David Rock, suggests that as human beings we have a core need to belong and deeply connect with others. Challenging the long-held model expressed as “Maslow’s Hierarchy of Needs”, it is now suggested that social connection is one of our basic safety needs, along with food, safety and shelter. If we fail to connect,

50 | GREAT HEALTH GUIDE

then we might presume that we would reduce our ability to find meaning. In today’s digital age, it is easy to disconnect. Maybe now more than ever before there is a risk that in connecting on line rather than in person, we may lose sight of our meaning and purpose in the world. Today then, reflect on how you can connect deeply with others – on purpose – then act to make it happen.

Mindset 7. Transcending trauma No one is without pain and suffering to some degree in their lives. Indeed, it is only by being able to feel painful emotions, that we can fully experience nurturing and pleasant emotions. As such, our goal is not to prevent any pain or suffering, but to be able to transcend it and find meaning within that suffering, pain or trauma. Probably one of the most famous examples of this is, ‘Man’s Search for Meaning’ written by Viktor Frankl, describing his experiences in the Auschwitz concentration camp during World War II and his psychotherapeutic method, which involved identifying a purpose in life to feel positively about. The key message here is that no one can choose our attitude for us when we face adversity. Using support, take time to heal old wounds and find meaning and purpose in even the darkest of times in your life. 8. Taking time to experience awe As a child we are captivated by life: nature, fun, joy. We express awe at simple things: a rainbow, a kitten, seeing a relative after a period. Research shows that by reconnecting with that sense of awe and wonder, we can find meaning. Take time to slow down and be mindful of the world around us, instead of rushing through it and missing the blessings it has to offer. This is strongly related to gratitude. Gratitude has been shown to increase happiness and through happiness we are able to get back in touch with meaning due to being in a positive DISCLAIMER

emotional state. Take time today to experience awe in the everyday and feel gratitude for that.

SUMMARY It is interesting that research shows that people who say that their life is meaningful, are more likable, happier at work, healthier and less likely to suffer psychological problems. Studies, for instance, show that simply having more social connection, going out with friends, volunteering and chatting with neighbours, cause people to feel that their lives have much more meaning and purpose. It is possible to find meaning and purpose in life. There are simple steps that you can take to make that happen right here and right now. It starts with a conscious choice, an intention and a willingness to step out and do something about it. So, how important is it to you to find meaning and purpose in your life? Which steps will you take this week to create that change in your life?

Mindset

Choices –––Terry

52 | GREAT HEALTH GUIDE

Sidford –––

Mindset

any people struggle with feeling a lack of control and have anxiety over the things they cannot control. When you draw a line between the truth of what is controllable in life and what isn’t, you instantly have a feeling of relief. Can you really control another person’s actions? Can you control the weather, can you control what the leaders of our county are doing? Not really, you can influence but not control any of those things.

What you can control is what you are thinking, what you are believing and how you are going to react to each situation in life. When you are feeling out of control, challenge yourself to control the way you respond to what’s happening. You can choose what you want to say and who you want to be in the world. No one can take that away from you without your permission. They are your choices. When you feel anxious take time to look deep inside and see what you are holding onto that you cannot control. Many times, your need to control often results from fear. Fear of the unknown, fear of failure, fear of change, fear of being on the edge of your dreams and fear of failing. To tackle your fear is to look directly at it, make an action plan and keep moving past it. The truth is… 98% of what we fear never happens.

MAKING A LASTING CHANGE REQUIRES TAKING ACTION. HERE IS A LIST OF SUGGESTIONS TO HELP YOU BEGIN MAKING YOUR CHOICES: 1. Change your thoughts Take time to listen to your inner thoughts and beliefs around control, fear and letting go. Make a concerted effort to change any negative thought patterns to positive ones. Changing your thoughts will take time, but it will help you make your choices.

2. No more excuses Common excuses like ‘I’m just not good at relationships’, or ‘Only those born rich get richer’, are stories we tell ourselves that keep us from implementing our goals. Tony Robbins, world renowned motivational speaker, says we must divorce ourselves from stories that limit us in order to unlock our true potential.

3. Change your state If you’re constantly stressed, overwhelmed or frustrated, you won’t have the fuel to implement your goals. Instead, you’ll develop a disempowering story, telling yourself that nothing can change and that nothing works. Find a way to recharge. Your mental and emotional state determines your

“Choice is the most powerful tool we have. Everything boils down to choice. We exist in a field of infinite possibilities. Every choice we make shuts and infinite number of doors and opens an infinite number of doors. At any point, we can change the direction of our lives by a simple choice. It is all in our hands, our hearts, our minds.” ~Author Unknown DISCLAIMER

GREAT HEALTH GUIDE | 53

Mindset perception on life and is essential to any breakthrough in making the right choices.

• violence in the world

4. CREATE A SUPPORT SYSTEM

Remember you can influence some of these things, but ultimately not control them.

Find others who have had similar challenges and ask how they overcame it. Tell people what you are committing to, regarding your choices and letting go, so they can hold you accountable. There are many things that cannot be controlled by individuals. It is often hard to let these things go. They are: • your partner’s behavior & how others treat you • the aging processes • when loved ones pass on • how your children live as adults • world politics and economics

54 | GREAT HEALTH GUIDE

• when people make mistakes

Remember you always have a choice. And with your new action plan in motion, you will soon find that feeling of being out of control, will dissipate. Now, make a list of things you will no longer try to control 100% and let them go.

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.

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Staying Positive in a

Chaotic World ––– Dr

Ash Nayate –––

seems like everywhere we turn, there are more and more horrible things happening around the world and in our own backyards. Between environmental destruction, animal cruelty, child exploitation, human trafficking, domestic violence, natural disasters, poverty, disease and human rights violations, it’s easy to feel despondent, hopeless and disillusioned about our world. Staying positive in a chaotic world is very important.

56 | GREAT HEALTH GUIDE

Mindset

HOW TO STAY POSITIVE AND HOPEFUL: It’s important to acknowledge that there are many profoundly troubling events happening in the world, over which we have little control. Being ‘positive’ doesn’t mean denying that these events are taking place or burying our head in the sand. Rather, positivity comes from transforming our feelings of helplessness into hopefulness for the future. From there, we can become proactive about improving the situation for ourselves and others, which puts us in a more empowered state of mind. There are four lifestyle factors that can significantly affect how we feel about our world and our place in it.

THE LIFESTYLE FACTORS FOR STAYING POSITIVE IN A CHAOTIC WORLD ARE: 1. Information overload. We’re more connected than ever before and we literally have the entire world’s knowledge at our fingertips. We can access news and current events from all corners of the globe. And this is precisely where the trouble starts. It’s no secret that most of the ‘news’ stories we encounter are really ‘bad news’ stories - because negative headlines tend to capture our attention. Our brain is primed to identify potential dangers and the more shocking it is, the more we pay attention. It’s easy to see how our perception of the world can become skewed when we’re constantly feeding our minds with horror. The solution: filter the information input. DISCLAIMER

This doesn’t necessarily mean unplugging from the digital world altogether (unless you choose to) - but rather, to simply reduce the information overload. This could be checking the news less frequently, turning off notifications and unfollowing websites and social media pages that focus on negative news. Our goal is to contain our exposure to horrific news and not keep immersing ourselves in the same unpleasant stories unnecessarily and repeatedly. 2. Dealing with discomfort. Even when we limit our exposure, the unpleasant news stories of the day nevertheless cause us discomfort, like anger, frustration, sorrow, despair, revenge and fear. It’s tempting to avoid or suppress these feelings, especially in the Western world with our ‘just think positive’ culture. Many of us have been raised believing that anger or jealousy are ‘bad’ emotions, when in fact all emotions are simply feedback about what’s happening in our internal and external environment. The solution: avoid suppressing our emotions. By supressing emotions, they end up backfiring, because the emotions gain strength and eventually overpower us (e.g. when we lose our cool at a friend, family member, or stranger). When we identify and acknowledge our feelings, they lose power over us and we become better able to work through them and discover solutions to whatever gave rise to the feelings in the first place. 3. Cultivating positive habits. Even though our brains are primed to GREAT HEALTH GUIDE | 57

Mindset

focus on the negative, there’s plenty we can do to shift our habits. This often means making a deliberate effort to focus on positive news stories, acts of kindness and generosity and to see the beauty in ordinary, everyday actions. The solution: create new habits. They are like pathways through our brain networks and the most well-worn pathways tend to be our most entrenched habits. To create a new habit always seems hardest at the beginning. We’re attempting to turn a rarely-used dirt road into a freeway, which takes effort and patience. One of the best ways to create a new habit is to tether it to an existing habit, like brushing your teeth or making a cup of tea in the morning. For instance, if your goal is to perform a random act of kindness, use those couple of minutes while the kettle is boiling to brainstorm your actions for the day. 4. Feeling gratitude. Although gratitude is a positive habit, it deserves a special mention. Gratitude is perhaps one of the most well-studied 58 | GREAT HEALTH GUIDE

ways to improve psychological health and wellbeing, with relatively little time and effort. It lifts our spirits and makes us feel more positive about ourselves, our situation and the world. Gratitude is a feeling of genuine appreciation for the things that we have. A common misperception about gratitude is that it’s something we must do, whereas it’s actually something that we experience. Gratitude isn’t frantically rattling off a list of things we’re grateful for, it’s actually experiencing the feelings of thankfulness and appreciation. When we make a habit of gratitude, our minds surreptitiously seek out other reasons to feel grateful, lifting our overall mood. The solution: practice gratitude. This can be practiced in many ways and like anything new, can be tethered to an existing habit. Gratitude could involve writing down five things each day for which we’re grateful, reflecting on one positive thing that happened today, or taking some time to express thanks to a specific person. Gratitude can be practiced individually or as a group. For example, just before climbing out of bed in the morning, or as a family or team at the dinner table. Move forward with these solutions for staying positive in a chaotic world.

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

Rela ionships

DISCLAIMER

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Precious Moment

This Present,

Dr Matthew Anderson

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Relationships

hile the hurricane raged, my family and I sat without power in the heat and humidity and I had this recurring thought. ‘In a flash of a day or a week this will all be in the past’. Then after three days had passed, I was right. The event and all that it brought to us was gone. Yes, it left its mark inside and outside of me, but it was over and lives only in the past. Completely gone.

Two days later, before dawn I awoke in a state of unusual clarity and had this sobering thought. ‘The hurricane is like any other experience in life. Whether it is a visit to the dentist, a heart operation, the birth of a child, a death in the family, a business success or my own life – it will quickly become something that lives only in the past. Here for a moment and then gone. That is the way of things’. I then thought that someday, quickly to arrive, I will be 70 or 80 or 90 and my work, my failures and successes, my time here in this life will be almost over. All that I was, will be in the past. Gone. It is always that way. Always. All I have is this moment and it moves so fast from present to past. Only this moment. This one and now this next one has gone, to be only a memory and I am left here in the present which is destined to become the past. So, in the midst of this present moment I remind myself that it is fleeting. No matter how intense or happy or painful. It will become the past and be gone and I will live on in this present, this present, this one, now becoming that one, past. DISCLAIMER

I remind myself that the present Is only briefly with me. I remind myself And try to breathe and open my heart To what is here, truly here. I remind myself that I, This being that I am, Is brief and only here fleetingly, And will become what all else always becomes, The past. I remind myself that this is the Way, The Way of things and of being human, And that what I have is only now. Only now. Only. Now is not yesterday. Now is not tomorrow. Now is not the past and will never be the future. Now is what I have and who I am. If I am to be, I only have this now. This now. No other. As I reflected on these things I began to experience a rising energy of freedom and peace. I became aware that this is what is real and that I do not have to try to hold on to what has occurred. I simply have to allow myself to stay in the present. I cannot live in the past and I have no GREAT HEALTH GUIDE | 61

Relationships access to the future. This now, this present, precious moment, is all that I have and all that really exists. This is the place where I need to be, must be and now want to be. This present moment. This one. This moment is the only moment that I am required to manage, experience, handle, be with, survive or enjoy. I do not have to be with the past or the future. They exist only in my memory or my fantasy. I cannot be in them in reality. This present moment is all that I have and all that has me. I can be with that. I can be alive, fully alive, in that. To become a master of life, one who lives whole and full as every human being was meant to live, I must learn to live only in this present moment. This one and no other. To become a master of life I must learn to trust that this moment is all, contains all that I need and could ever want. This one and no other. This one. This. One.

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.

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Kids Ma ers

DISCLAIMER

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kids matters

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Underage Drinking Why

is a Bad Idea ––– Leanne

aving teenagers presents parents with a whole new set of challenges. And alcohol is just one of them. But the problems associated with alcohol, cause a whole new range of issues! And if you are thinking, “I drank at 16, what is the big deal”, realise that times have changed and as a parent, you need to be aware of this.

As a parent and a psychologist, I firmly believe that minors should not be given alcohol. Not to take to parties and not at home (unless strictly supervised). Underage drinking is a bad idea. Let’s just say that you have a 15-yearold daughter who wants to go to a 16th birthday party. You say, “yes, have fun”. Then she starts to push the boundaries with statements like, “Can I take a drink mum, all the other girls parent’s let them DISCLAIMER

Allen –––

take some, that way they know how much they are drinking”. “What? All your friends are allowed to drink?”, you say. You know for a fact that this is not true. You know some of the parent’s and they would have a coronary if they knew their child was drinking! So, what do you do? A: bow to peer pressure from your child or, B: be the parent that your daughter will claim she hates and go to her room slamming the door. GREAT HEALTH GUIDE | 65

kids matters

WELL, I TAKE OPTION B, FOR THE FOLLOWING REASONS. 1. It is illegal. If the police attend the party because a couple of 16-year-olds start punching and fighting, then the hosts of that party can be fined $1100 on the spot for each minor who is drinking without consent of their parent/guardian. 2. It affects their brain. Research has shown that the developing brain continues to develop until age 25. Binge drinking (which is what happens with unsupervised teens) will literally damage the brain. 3. Increases the risk of sexual assault. Unfortunately, date rape and sexual assault by a known person is a huge problem. Girls lose their ability to say no or give in to peer pressure, while boys lose their inhibition and common sense. You may be thinking my kidsâ&#x20AC;&#x2122; friends are great, BUT if your child is intoxicated and there are older people at the party, someone may take advantage of that 66 | GREAT HEALTH GUIDE

kids matters situation. If you think an adult has never taken advantage of a teen at a party, think again. Your son is also at risk here. 4. Increases the risk of assault. Alcohol fuelled rage, jealousy and inhibition can lead young people to fight. This of course can lead to serious injury or death from a ‘king hit’, falling and heading the hit on concrete path, stab injuries and police charges. 5. Increases the risk of road accidents. Teenagers often walk in front of moving vehicles or take even greater risks if driving. Teens already take risks, that’s how they learn boundaries, but add alcohol and problems will magnify. 6. Alcohol increases the risk of sexual activity. Do you want your child to have sex with some random person just because they are drunk? It may be consensual, but it can still lead to guilt, shame, embarrassment, bad experiences, trauma, pregnancy and STD’s – which are on the increase again.

8. Increases the risk of taking other drugs. If you think your angel will never take drugs, think again. ‘Party drugs’ are a huge problem in every school and in every area. If you think just because your child is going to an elite, private or religious school they are immune, think again. Your parenting and vigilance are important. 9. Kids push boundaries. Kids need firm boundaries. Whatever boundary you set they will push past it. If you say, “Sure you can have just two drinks”, they will have probably have four, if you say that they can’t have any, they will still have a couple.

It is important to remember you are their parent, not their friend. Kids have plenty of time to drink when they are legally allowed to do so. And they should be extremely grateful that in Australia the age is 18 and not 21, like it is in America!

7. Social media scandal. Imagine photos of your daughter sprawled on the lawn with her skirt hitched up, or a breast poking out of her top, or your son vomiting in someone’s garden. Perhaps sexually explicit photos will be leaked creating a whole host of problems for the person in the photo with bullying, depression, anxiety and suicide. The person who took the photo can have serious charges laid against them, as it is illegal to photograph underage children. DISCLAIMER

Leanne Allen (BA Psych,(Hons)), Is the Principle Psychologist at Reconnect Wellness Centre. She has trained in Sandplay Therapy, NLP and CBT and has had extensive training in relationship therapy. Leanne has also completed training as a life coach. Her approach is to look forward whilst releasing the trauma of the past. Connect on Facebook or visit the Website. GREAT HEALTH GUIDE | 67