Great Health Guide: May 2017 by Great Health Guide

May 2017

Fear to Functioning From

Get Strong Without a

GYM

T he

Importance

of SEX

Adult

Dental

Braces Calm the

MIND:

Decluttering

MY LIFE WITH PROLAPSE • TEA TREE OIL • LIVING WITH BACK PAIN • STARTING AN EXERCISE PROGRAM

Contents KIDZ MATTERS LEARNING WITH GAMES AT HOME

DECLUTTERING TO CALM THE MIND

Decluttering the home - what to keep & what to remove

Five fun games for children to get back to the basics of play

.....Dr Ash Nayate........................ 21

.....Deb Hopper.................................. 9

GREAT HEALTH

MINDSET

YOUNG CHILDREN: INJURIES IN CONTACT SPORTS

DEVELOP YOUR CREATIVE SIDE PART 2

Learn tips to be more innovative & creative .....Dr Jenny Brockis......................... 14

FROM FEAR TO FUNCTIONING

How to prevent & treat injuries in young children playing contact sports .....Margarita Gurevich.............. 26 TEA TREE OIL

How to change from being fearful into fully functioning

Use Australian Tea Tree oil for purity, quality, antiseptic & skin health properties

.....Edwina Pettiford......................... 18

.....Dr Anna Dousdebes............... 30

MY LIFE WITH PROLAPSE

GETTING STRONG WITHOUT A GYM

A personal story about overcoming prolapse after child birth

Best exercises that can be done in your home with minimal equipment

.....Magdalena Hawley................. 34

....Kat Millar................................. 47

ADULT DENTAL BRACES

STARTING AN EXERCISE PROGRAM

A top dental specialist answers questions about adult dental braces

Top three tips for beginners to start an exercise program

.....Dr Howard Holmes................. 38

....Michael Dermansky................. 50

FITNESS

RELATIONSHIPS

LIVING WITH BACK PAIN PART 1

THE IMPORTANCE OF SEX PART 1

How to avoid misdiagnosing the cause of back pain

How to improve your sexual relationship with your partner

.....Kusal Goonewardena............. 43

....Dr Matthew Anderson............. 55

EDITOR’S NOTE Dear Friends The months seem to pass so quickly – Easter has passed and May is upon us and Christmas will be with us soon. I say this without wishing 2017 away but more as a little prompt for us all to be mindful of time and how quickly it passes. I have been reminded again about the beauty of appreciating moments — the art of being mindful. And this does not mean just sitting in a still quiet place to meditate. The great news is we can be mindful during our everyday life. Perhaps you paint, then become lost in every single brush stroke. Perhaps when you go for a walk, you enjoy the moment, the breeze on your face, the chirping of the birds and the movement of the trees. Even while you are sitting in stationary traffic, be mindful of your breathing, the very air providing you essentials for life. It’s in the art of slowing down that we truly start to live and treasure the moments. Decide not to live your life so quickly that it’s simply over in a blink.

the first eBook Happy, Healthy Kids. By the time you read this two more eBooks in the series will have been published on Amazon: Happy, Healthy Fitness and Happy, Healthy Intimacy. I hope you are enjoying the series.

A few exciting things that have been happening… last month we published the latest book in The Health Specialists’ Series, entitled Happy, Healthy Nutrition and received Amazon #1 status as did

Kath x

FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd DEPUTY EDITORS Dr Helen Dodd Dr William Dodd DESIGNERS Olha Blagodir Belinda Nelson Oleksandra Zuieva

Finally, as always, it’s my pleasure to present another outstanding issue of Great Health GuideTM magazine. Along with some excellent articles, we feature exercise, specifically in ‘Starting a Program’ and ‘Exercising at Home’. Also, articles from our physiotherapists discussing ‘Young Children and Contact Sports’ and ‘Dealing with Back Pain’. I do hope you receive much value to your health from this new issue. To you great health.

CONTRIBUTING WRITERS Dr Matthew Anderson Dr Jenny Brockis Michael Dermansky Dr Anna Dousdebes Kusal Goonewardena Margarita Gurevich Magdalena Hawley Dr Howard Holmes Deb Hopper Kat Millar

TEAM GHG Dr Ash Nayate Edwina Pettford ADMINISTRATION Weng Yee Leong Marissa Peden Tiana Tischler CONNECT WITH US:

© Antalya Developments Pty Ltd 2017 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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SECRETS OF ELITE ATHLETES • EXERCISE FOR BUSY PEOPLE • FITNESS & TRAVEL • STRENGTH TRAINING

Kidz Matters

Learning with

ames at

home Words Deb Hopper

Design Oleksandra Zuieva

hildren naturally love to play games.

scratch encourages their imagination and

Play is the ‘occupation’ of children and

creativity. Also, making up a course with

is how they learn the best. Even though

pillows, chairs or tables inside or planks of

this comes naturally for children, in the past

wood, rope or chairs outside encourages

few years TV and other screens (tablet/phone

the use of our gross motor strength or co-

games) have stolen large portions of time

ordination.

previously spent on play and learning activities.

2. Pictionary

great

game

for

activities,

encouraging turn taking, creativity and

requiring active participation by the child,

communication. It can be fun yet very

are thought of as being ‘boring’ or even too

challenging for some children who find

challenging as they do require a little more

writing or drawing difficult. This gives

concentration and social interaction for

some assistance and breaking down the

children than the immediate feedback that

task can be helpful and supportive.

Sometimes

these

games

and

screen play gives.

3. Pulleys. Rigging up some pulleys and

How do we encourage children to get back

rope in the back yard, over a tree branch,

to basics and ‘play’ in a super duper fun way?

or off a deck is guaranteed endless fun

Here are five fun games to try. Encourage their

and problem solving. Children just love

use as they will improve learning and social

hooking up buckets of sand, water or food

skills giving you and your child some special

to pull into the cubby house or onto the

time together.

deck. Let them go for it and then come out with morning tea that they need to figure

1. Create an obstacle course. This can be tailored to any age and can be inside, on

out how to ‘hoist’ it over a ‘river’ into the cubby house.

a deck, veranda or outside. The process of

4. Papier Mache. This is a great multi-

creating the obstacle course develops the

sensory craft for making fun and creative

skills of ‘ideation’ or

structures, such as a

coming up with new

piñata with contents

ideas or variations

inside that can then

and

be dried, painted and

planning.

then used at a party.

general

spatial

So many children

Tearing

struggle to come

encourages

up with new ideas

motor

these

days

skills,

having

create

glue and sticking is a

something

from

very sensory task and

and

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the

paper fine

manipulation dipping

into

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painting and decorating is just fun and

Editor’s

Choice

creative. 5. Crafts and origami are fun ways of having some time with your children, as well as time where they can be set up for more independent play while you get dinner. Set it up on the island bench or dinner table so you can chat to your

REDUCING MELTDOWNS & IMPROVING CONCENTRATION:

The Just Right Kids Technique by Deb Hopper

• to understand & recognise emotions

children while they do the crafts and to be

• to learn to control emotions & behaviour

a resource when they need help. These

• to reduce tantrums & meltdowns

are great for refining cutting, drawing, pencil grip and fine motor manipulation

• to be able to sit in class, listen & learn

skills. Origami is also fantastic for creating

• to feel happy, safe & emotionally secure

logic and problem solving difficulties and for following written instructions for older children. Children learn the most when they are relaxed and having fun which involved less ‘in screen’ time. Keep things simple, aim for cheap, reusable

PLUS: FREE “Just Right Kids” Circle Self-regulation model to print & stick on your fridge & BONUS of Deb’s web training videos. Paperback

Published 2016

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and recyclable materials and encourage them

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to let their imaginations go wild!

Deb Hopper, Occupational Therapist, author & workshop presenter. Deb is passionate about empowering parents and educators to understand the underlying reasons of why children struggle with behaviour, self-esteem and sensory processing difficulties. As a practicing, Occupational

Therapist,

she

understands

the daily struggles that children, parents and teachers face. Deb is the co-author of the CD

Sensory Songs for Tots, and author of Reducing Meltdowns and Improving Concentration: The Just Right Kids Technique. Deb is available for clinic & phone/Skype consultations (02 6555 9877) & can be reached on her website. SUBSCRIBE to GHG | 11

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mindset

reative

side Words Dr. Jenny Brockis

PART 2

DEVELOP YOUR

Design Oleksandra Zuieva

for diabetes? Maybe you just presume that it won’t happen to you? Or that

it’s something that you will focus on later on, when you get old? Well, think again. Like any destination, there is usually more than one route to get there. Your choice of path may be determined by your familiarity with the area you’re travelling in, how much faith you have in your vehicle, and time available. Do you have a pressing engagement to get to, or do you have time to take the scenic route? THE ALTERNATIVE ROUTE TO PROBLEM SOLVING:

When it comes to decision-making and problem solving our brain has to make a choice of pathway.

.....................................................................

ave you ever considered being tested

HERE ARE SOME WAYS TO ACCESS THAT SECOND ROUTE: 1. STOP THINKING SO HARD: If you’ve ever found yourself completely stuck on a problem, the worst thing we can do is to keep sitting and focusing hard. Rising frustration levels further reduce our ability to develop new insights. Uncoupling from your external focused thought and stepping away from the computer or office allows your brain to relax. It heightens the opportunity for insight by quietening down the mind and allowing inward focus, accessing unassociated ideas and thoughts. That’s why we have our greatest insights

The one commonly chosen

the

shower,

while

(because that the one we

out walking the dog,

were taught to use at school)

exercising, or enjoying

is to use our logic, analysis and

that

reasoning. But the alternate

holiday.

That

route is always available if we

moment

choose to access it. Tuning

seemingly

into our intuition, insight and

if it was sitting there all

imagination can often reveal

along and more likely to

an answer that was previously

reveal itself when we are

eluding us.

in a slightly happy mood.

well-deserved Aha! sudden,

obvious

OUR INTUITION, INSIGHT & IMAGINATION CAN REVEAL THE ANSWER THAT IS ELUDING US.

Sleep is wonderful because it enables the brain to operate at its very best. REM sleep is the time spent dreaming and enhances creativity. Our most creative time is often during those first few minutes as we wake up. So, grab that new thought and write it down quickly so you don’t forget it. 3. MOVE IT: Going for a walk, run or cycle has been shown to help overcome those pesky mental

blocks

enhancing

mental

flexibility, though this is only true for people used to exercising. The solution? It’s time for us all to get more active on a regular basis. 16 | SUBSCRIBE to GHG

.......................................................................

2. SLEEP ON IT:

4. MEDITATE: Many people use meditation to help reduce stress, enhance wellbeing and hone attention. But can it boost our level of creativity? The answer is it depends on the type of mediation being practised. Open Monitoring meditation where you are open to every thought and sensation has been found to increase divergent thinking i.e. looking for multiple solutions to a given problem. In Focused Attention meditation where the meditator focuses on only one thought or object, creativity doesn’t receive the same boost. 5. TURN OFF YOUR TECHNOLOGY: With technology being used to fill every nook and cranny of our time awake, there is little time left over for imaginative or creative thought. GHG Disclaimer – please read

Editor’s

Neuroscientist Daniel Letivin believes our

Choice

addiction to our smart phones is setting us up for poorer thinking. Multitasking or rapid taskswitching chews up a lot of mental energy, leading to cognitive exhaustion, poorer filtering of information, reduced memory, increased errors and reduced creativity. Clifford Nass

FUTURE BRAIN

from Stanford University has revealed how

The 12 Keys to Create Your High-Performance Brain.

multitasking reduces cognitive control so it’s time

by Dr Jenny Brockis

• Reduce stress & avoid stressrelated illnesses

to unplug from your screen, switch off the phone and grab paper and pen.

• Foster healthy thinking habits to boost efficiency

6. TURN ON YOUR MUSIC: Listening to some upbeat music that is both

• Build your expertise with renewed focus & stamina

familiar and enjoyable elevates mood by increasing dopamine and serotonin release,

• Drive innovation through productive collaboration

leading to a more creative zone. (Please note this excludes heavy rock music!) 7. POP DOWN TO THE LOCAL COFFEE SHOP:

• Help you to get more done with less effort & time

While silence is ideal for more focussed work, creativity benefits from a little ambient

Paperback Published 2015

noise, (please note the emphasis on little). If

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you enjoy a change of scenery (and a good coffee), why not head down to your local

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favourite café.

While green space is very calming, blue enhances creativity. It’s thought that an environment with blue sky or being close to the ocean makes us feel safe and more relaxed. It’s the perfect scenario for curiosity, exploration and creativity. So why not try a few of these creative-building ideas and see how those seemingly elusive solutions come your way. GHG Disclaimer – please read

.........................................

8. FIND THE BLUE ZONE:

Dr. Jenny Brockis is a Medical Practitioner who specialises in the science of brain health & high performance thinking. Jenny’s approach to overcoming life’s challenges is based on practical neuroscience to enhance greater understanding of how our thoughts and actions can lead to effective behavioral change. Jenny is the author of Future Brain the 12 Keys to Create Your High-Performance Brain. Contact her via website SUBSCRIBE to GHG | 17

Functioning From Fear to Words Edwina Pettiford

Design Oleksandra Zuieva

he different states of minds are fear,

outcome that I wanted was clear – I didn’t want

functioning and freedom and I have

to be fearful or worried anymore but I didn’t

experienced life in all three states at

know how I was going to get there.

one time or another. These really are states of mind from which we perceive the world and the things that happen around us. In this article, I will discuss living in the state of fear and provide some useful tips on how to move from Fear into the Functioning State.

Instead of becoming overwhelmed and disappointed about not knowing what to do I told myself that I had to change one thing. Nothing was going to change if I didn’t change something. The next day I put on my joggers, put my baby in the pram and walked around

After having my first child, I had become

the block. Looking back, this one thing was

overweight and unhappy with how I looked

so simple and easy. But this one action turned

and started to withdraw from the outside world.

out to be what started the change in my life.

Venturing out to socialise had become difficult as I was embarrassed about how I looked. This made me feel trapped and desperate and I was obsessing about what other people thought of me. Most of the time I would create this ludicrous story in my head about what other people were saying about me. When in reality the people I was obsessing over probably weren’t even thinking about me at all. Nearly every decision I made was difficult. Not because I didn’t know what I wanted

I WANTED TO CHANGE FROM BEING

FEARFUL TO BEING

FUNCTIONING.

but because I was worried about what other

I didn’t know yet what else I was going to do

people would think or say. I remember thinking

to make myself feel better but I had realised

so many times, ‘Oh I can’t do that, what will

that if I wanted to change from being fearful

people think’. So I continued, unhappy with

to functioning I would need to keep taking

where life was taking me all because I was

different actions. Every day, I put on my joggers

fearful. I remember very clearly the day that

and walked. As the days went by, I found this

I knew I had to change. The exact moment

walking time cleared my head and gave me

sticks in my mind and I remember thinking to

time to think. Getting out of the house and

myself, ‘I’m not going to look and feel like this

into the sunshine even started to improve my

anymore.’

mood. People waved, I waved back. People

To start with, I had no idea what I needed to

said, ‘Hi’ as we walked past and I said, ‘Hi’

do or how I was going to make a change but

back. I was starting to become sociable again

I knew I had to do something different. The

without being stressed and anxious.

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CHANGING

ONE THING WAS SO SIMPLE & EASY – MY LIFE STARTED TO CHANGE. If you’re feel like you’re trapped and alone and living in a state of fear and worry, I would encourage you to change just one simple thing. If you’re not exercising put your shoes on and step outside. You may already be walking or exercising and that is

Editor’s

Choice

THE CONFIDENCE GAP

A Guide to Overcoming Fear and Self-Doubt

To overcome your fears, start by taking a new

• solution to low selfconfidence, shyness & insecurity • common misconceptions about what confidence is • how to build confidence & clarify core values • transform your relationship with fear & anxiety • use mindfulness to handle negative thoughts & feelings

and different action. Just by taking the first

Paperback Published 2011

fantastic, so in that case change something else. Maybe you don’t get out and socialise as much as you’d like to. In that situation, you could call a friend and meet up for coffee or reach out to a women’s group and get involved

small step outside of your comfort zone, this can lead to big changes. 20 | SUBSCRIBE to GHG

by Dr Russ Harris

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eclutter

TO CALM THE MIND Words Dr Ash Nayate

Design Oleksandra Zuieva

ecluttering and minimalism are hot

It’s easy to identify those items that genuinely

topics right now. Based on their

spark joy and create value in our lives. For

popularity, it seems that many of

an athlete, it may be the workout clothes

us feel that our homes are too cluttered or

and running shoes. For an avid reader, the

disorganised.

collection of eBooks. For a painter, a variety of

While it may seem that the

problem is simply an excess of ‘stuff’, we hold onto most things for deeply personal reasons. We are creatures of emotion, not logic. One of the biggest hurdles in the decluttering process is sentimentality. We are emotionally tied to our belongings, which is precisely what makes decluttering so challenging. Decluttering forces us to be introspective and question our emotional ties. Our possessions can conjure up many emotions, like guilt, excitement, or tranquility. Sentimental items elicit an emotional response, pleasant or unpleasant.

WE HOLD ONTO MOST

THINGS

FOR DEEPLY

PERSONAL REASONS. The crux of decluttering and minimalism is

art supplies. However, what of those items that don’t quite fit the bill? We all have possessions that cause us to reminisce or remind us (perhaps painfully) of a person or relationship. This is where decluttering can become challenging. Over the last twelve months of full blown minimalism, which was preceded by several years of decluttering), I’ve eliminated around 80% of my belongings. I describe this as a process not because I’m inherently bad at decluttering, but because the process of ‘letting go’ requires time and space. The first 10% of the items I eliminated were easy, because I held no strong attachment to them and I was simply holding onto them through habit. It was the remaining 70% of my belongings that took the most time - because it was hard to let go. My sentimental belongings represented my past. Past events, friendships, relationships and people. It was challenging to remove these items altogether because I felt as though I was erasing the memory associated with it.

to only hold onto items that elicit genuinely

Sentimentality is perhaps one of the biggest

positive emotions. Marie Kondo (creator of the

reasons we hold onto possessions. Not

KonMari method) encourages the question,

because of the items, per se, but because of

‘Does this spark joy?’. Joshua Fields Millburn

what we’ve associated to it. Many of us have

and Ryan Nicodemus (The Minimalists) ask a

sentimental items distributed throughout our

similar question, ‘Does this add value?’.

home and in many cases, we possess multiple

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THE PROCESS OF

items that conjure up the same memory. Taking inventory of our sentimental items reminds us of just how many things we own and which memories we’re striving to hold. Is it necessary to keep fifty items from our childhood, when perhaps just a handful will do? Through the decluttering and minimalism process I learned a lot about myself. I had GHG Disclaimer – please read

....................................

‘LETTING GO’ REQUIRES TIME AND SPACE. held onto clothing that reminded me of going out to clubs with my friends, of trinkets that reminded me of my travels overseas and stuffed animals that reminded me of my childhood. To be honest I didn’t need any of it to remember those times. I won’t lie, it took weeks and sometimes, even months to let go of these sentimental items that weren’t adding value to my life. SUBSCRIBE to GHG | 23

our belongings to people who need them more than we do. Or, we realise that our items deserve better than to simply languish in the back of a closet. We find joy in passing them along to people who will get more value from them than we do now. In my case, I ended up donating all my childhood toys to a women’s shelter, except for my one most cherished toy, a plush monkey, which I gave to my toddler. I sold or gave

...........................................

Often, we find greater joy in passing along

the past, so that we can focus ahead on who we want to be in the future.

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

away my trinkets from travelling, except for a handful of fridge magnets which I continue to use each day. I also eliminated all my papers and books from my graduate student days, except for a travel mug that I still use and a hardcover bound copy of my thesis. Sometimes, in decluttering our items, we realise that we don’t need any physical items to

Editor’s

Choice

hold onto the memory. Perhaps a photograph of our items is sufficient. Perhaps expressing our feelings creatively, such as through writing,

HABITS OF A HAPPY BRIAN by Dr Loretta Graziano Breuning

poetry, or painting, is a way for us to honour that memory. Compared to the physical items themselves, artistic expression takes up far less space, or none, if stored digitally. Decluttering, downsizing and minimising are processes that are challenging and can be downright turbulent. It’s a worthwhile endeavour,

not

only

for

our

physical

environment and emotional health, but also for the clarity that it brings to our thinking. The process causes a heightened self-awareness

Retrain Your Brain to Boost: • serotonin, dopamine • oxytocin & endorphins levels Repeat the habits listed to: • trigger happy thoughts • enhance feelings of satisfaction Paperback Published 2015

and self-insight to think critically about our emotional pacifiers and security blankets. Best of all, decluttering often causes a resolution of 24 | SUBSCRIBE to GHG

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great health

Young

hildren:

xercise and sport provide a vast amount of benefit to our physical and mental health. Naturally, there is the risk of injury

when participating in sports. In this article, we will focus on several different types of injuries and illnesses which can be sustained during sport participation, with particular focus on how this may affect young children.

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Words Margarita Gurevich

................................

Injuries in Contact Sports

Design Oleksandra Zuieva

1. SPRAINS AND STRAINS: Sprains refer to an injury of one or more ligaments

(the

tough,

flexible

tissues

which connect two bones). Strains refer to an injury of the muscle (the tissue which contracts,

allowing

for

movement)

tendon (the strong tissue which connects muscle to bone). GHG Disclaimer â&#x20AC;&#x201C; please read

and strains to varying degrees, resulting in slight to severe pain and ranging from several days to several months off sport. For children, an appropriate first response is to utilize the RICER protocol: • Rest: cease exercise on the affected area. • Ice: apply ice (best to wrap in a towel) for up to 20 minutes at a time on the affected area. • Compress: some areas may not be appropriate for this, however, a typical ankle sprain for example can be firmly wrapped to reduce swelling around the joint. • Elevate: try to keep the affected area above the level of the heart – this means that if the knee has been injured, lay the child down and prop a pillow under the affected leg so that gravity can assist in draining blood away from the affected region. • Referral: if the injury appears immediately severe, or there is no improvement in several days, refer to a healthcare professional for evaluation.

................................................................................................................

As with adults, children can experience sprains

2. CONCUSSION: Concussion refers to an injury of the brain and is typically sustained when there is a high impact to the head, either against an opposing player, an object or the ground. As we know, our brain is protected by the skull and since children have weaker bones then adults, they are at higher risk of concussion from a head collision. Experiencing a concussion on more than one occasion can be even more dangerous. Typical

signs

concussion

include

headache, loss of consciousness (prolonged or momentary), confusion, memory loss, dizziness, ringing in the ears, nausea or vomiting. 3. HEAT-RELATED ILLNESS: Anyone can experience heat-related illness, but young children and elderly are at higher risk due to their less efficient ability to regulate body temperature. Dehydration, heat exhaustion and heat stroke are the three typical levels of heat-related illness, with the latter being the worst. Signs of heat exhaustion include nausea,

EXPERIENCING A CONCUSSION ON MORE THAN ONE OCCASION CAN BE EVEN MORE DANGEROUS.

dilated pupils. In order to reduce the risk of such illness occurring, it’s important that children are well hydrated, regular breaks are taken between bouts of exercise, exercise is undertaken in cool environments where possible and that sun-protective gear, such as sunscreen and a hat, is utilized. 4. REPETITIVE STRAIN INJURIES: Children

may

experience

injuries

they are undertaking exercise which is 28 | SUBSCRIBE to GHG

....................................................

weakness, moist skin, heavy breathing and

GROWING

CHILDREN & ADOLESCENTS HAVE BONES WHICH ARE NOT FULLY

DEVELOPED.

GHG Disclaimer – please read

is advised that children participate in a variety of exercises, which involve different movements and emphasise various body parts. A child who only participates in one sport and does so for a long duration with a high level of frequency, may be at higher risk of sustaining a repetitive injury. 5. GROWTH PLATE INJURIES:

....................................

highly repetitive in nature. Therefore, it

Margarita Gurevich is Senior Physiotherapist at Health Point Physiotherapy. B. Phty degree at La Trobe University & Diploma of SCENAR Therapy, Moscow SCENAR Centre. Margarita extensively uses Clinical Pilates, SCENAR

therapy, Real Time Ultrasound & McKenzie treatment. She specialises in Sports Injuries, Women’s Health (including incontinence) and gastrointestinal issues.

Growing children and adolescents have bones which are not fully developed. In their long bones, such as those of the hands, arms, feet and legs, growth plates are present at either end of the bone. While fractures (breaks in the bone) are common in children and typically heal well, damage

Editor’s

Choice

to the growth plates can result in altered growth of the bone and therefore functional

ANY GIVEN MONDAY

limitations as they grow up.

by James R Andrews, Don Yaeger

The good news is that a lot of these injuries can be prevented if necessary precautions are taken. If, however, if an injury is sustained, it’s important to see a trained healthcare professional. Physiotherapists who specialise in sports injuries can help with accelerating the recovery process and getting the child back to sport quicker. Physiotherapy can also help with injury prevention by building up the strength of the relevant muscles, particularly the core muscles, making sure that the sports technique

correct

and

improving

balance and coordination. A very effective method is Clinical Pilates run by trained physiotherapists. GHG Disclaimer – please read

Sports Injuries and How to Prevent Them The growing epidemic of sports injury among Young Athletes & Children • 3.5 million children yearly require medical treatment for sports injuries • Most injuries are avoidable through proper training & awareness • Guide to injury prevention & treatment • For parents, grandparents, & coaches of young athletes Paperback Published 2014

Now $25.25 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ

Tea Tree Oil Words Anna Dousdebes

Design Oleksandra Zuieva

seems the simple Tea Tree Oil has

Tea Tree Oil to be effective as an antibacterial,

some amazing health and healing

antifungal, anti-viral and anti-inflammatory

properties including its antiseptic

agent using modern, controlled clinical trial

and skin health properties. But all oils sold as Tea Tree Oils, are not of the same quality. Anna Dousdebes, Pharmacist and Scientific Advisor from the consumer health care company Mundipharma, shares her knowledge about Tea Tree Oil and its health benefits.

conditions. More information on the research conducted with Melaleuca Oil can be found on the Australian Tea Tree Industry Association (ATTIA) website. Q3: How is the Melaleuca plant harvested

Q1: What is Melaleuca Oil?

to ensure that the medicinal properties are

A1: Melaleuca Oil, also known as Tea Tree

not damaged and rendered inactive?

Oil, is an essential oil that is distilled from the

A3: The process of harvesting and distilling

leaves of the shrub Melaleuca alternifolia and

Melaleuca Oil has developed significantly

is known for its antiseptic and skin healing

since its early use in Australia as explained in

properties. Australian Melaleuca Oil is world

this video. Today, the harvesting is completed

renowned for its purity and quality.

with specially designed equipment to create

Q2:

What

medicinal

properties

does

Melaleuca Oil have to verify its claims of treating cuts, stings, burns and grazes?

high quality mulch from the leaves, which is called a bio-mass. This bio-mass is sealed in a stainless-steel bin and infused with water vapor. The vapor cracks the oil cells in the

A2: Melaleuca Oil has a long history of

leaf and bonds to the oil molecule creating

traditional use dating back to the Indigenous

condensate. The condensate produced is

Australians of the Northern Rivers region of

processed through a separator and is distilled

New South Wales. These people were the first

carefully, passing through a series of filters

to use crushed tea tree leaves and a binding

before being stored in stainless steel drums.

mud mixture for a variety of wounds and skin problems such as cuts, insect bites and burns. Stemming from this, the medicinal benefits of Melaleuca Oil have been researched for over 70 years in clinical studies, with the antibacterial, anti-inflammatory and anti-fungal properties of the oil now well recognised.

To ensure the highest quality oil, each batch is tested at Southern Cross University, against target specifications. Due to the rigorous distillation method, the key antibacterial component in our Melaleuca Oil, is at least 45% greater than that of ISO and Australian standards. It is an important step in the

More recently, considerable research, much

process to ensure we have the highest quality

of it by the Tea Tree Oil Research Group,

active ingredient for our range of medicinal

University of Western Australia, has revealed

products.

GHG Disclaimer â&#x20AC;&#x201C; please read

SUBSCRIBE to GHG | 31

market, there are many copies. How can the readers ensure that they get the best Tea Tree Oil product available? A4: It is important to note that not all Melaleuca Oil is the same. Pure Australian Melaleuca Oil is a complex compound consisting of more than 100 components which work synergistically to produce the inherent medicinal properties of the oil. Unfortunately, recent times has seen the emergence of adulterated Melaleuca Oil, where oil has been diluted with synthetic components. The ‘nature identical’ oil is created

synthetically

using

only

fifteen

of the 100+ components of the true and pure product. Since it is only these fifteen components that are listed in the Australian (AS 2782-2009) and International Standards (ISO 4730) for Tea Tree Oil, ‘nature identical’ oil is made to mimic 100% pure oil. This makes it difficult to distinguish the two. The importance of using products containing only 100% pure Melaleuca Oil lies in the

.......................................................................................................

Q4: When one great product enters the

fact that adulterated or synthetic products have no scientific evidence to support their effectiveness. Furthermore, adulterated or synthetic oils are not supported by the long history of traditional use by the indigenous Australians. Q5: Is Melaleuca oil a topical treatment or is it sold as a tablet or mixture? A5: Melaleuca Oil is used in its pure form either alone, or as an active ingredient in topical formulations. It is used for its antibacterial, anti-inflammatory and anti-fungal properties in creams, gels or powders. Melaleuca Oil is for topical use only and should not be ingested.

Anna Dousdebes, BPharm. After qualifying as a Pharmacist, she spent 10 years working within the pharmaceutical and consumer health industry. Her special interest is in consumer

health

medicines. She

and

currently

complementary works

the

Scientific Advisor for a consumer health care company Mundipharma, Australia.

‘If you get tired, learn to rest, not to quit’ – Banksy Become

Prolapse MY LIFE WITH Words Magdalena Hawley

Design Oleksandra Zuieva

floor for granted. I was the same. That is why I now

want to educate women about the importance of becoming strong from the inside out postbirth and raise awareness of prolapse and pelvic floor dysfunctions. What is Pelvic Organ Prolapse? Prolapse occurs when the muscles, fascia and ligaments holding your pelvic organs (bladder, uterus, and bowel) are weakened and stretched, which allows the pelvic organs to drop. This is quite common, but it’s hardly spoken about. Most women have never even heard about prolapse before they have the condition. I was diagnosed with prolapse at 19 months’ post-birth and it was a huge shock. I went to see

physiotherapist

specialising in women’s health I

had

for

months

suffered

from

incontinence. But as I leaked only during highintensity exercises like running and

was

and fine

jumping during

..........................................................................

tend to take our pelvic

as I had a baby’. My turning point was when I did a high-intensity class, where I jumped almost non-stop for 45 minutes…and I ended up with a wet crotch! At that point I thought that I need to do something about it! Even when I made my appointment with the women’s health physio, I thought that she was going to say that it’s normal to have weak pelvic floor and leak after childbirth! I did not expect to find out that I have stage two bladder prolapse and minor bowel prolapse. To be honest, my first reaction was anger! I’ve learned from my physio that one in three women will suffer from prolapse after giving birth and 50% of mums are going to suffer from prolapse at some point of their life! I couldn’t understand why no one talks about it if it’s so common. On top of that I’ve learned that all the exercises I had been doing like heavy lifting and high-intensity exercises could make it worse! At

first,

women’s

health physio prescribed

pump classes and lifting

mainly

weights, I kept ignoring it.

exercises,

I thought, ‘That’s normal

as pelvic floor muscle

also

Kegel known

ONE IN THREE WOMEN WILL SUFFER FROM PROLAPSE AFTER GIVING BIRTH.

more functional exercise, as pelvic floor is a functional muscle and needs to be used with other muscles to become stronger. Isolated moves, like Kegels, are great to start, however to strengthen your pelvic floor you need to apply similar rules as when you work other muscles in your body. Thus, start with the basic exercises and then progress into more complex moves and finally add resistance. The good news is that you can do exercises that will not only help you strengthen your pelvic floor muscles but will also shape up your butt. My two favorite exercises are the 36 | SUBSCRIBE to GHG

...............................................................

training. Soon my program turned into

Glute Bridge and the Clams. I still incorporate these exercises in my training sessions so essentially my pelvic floor exercises are part of my training session, so I don’t have to find extra time to do them. 1. GLUTE BRIDGE WITH A BALL SQUEEZE: • Lie down on your back with knees bent and feet flat • Place a soft ball between your knees • As you exhale lift your bum of the ground, engage the pelvic floor and squeeze the ball with your knees • As you inhale lower the bum back and relax the pelvic floor GHG Disclaimer – please read

LEAKING URINE IS A

2. CLAMS: • Lie on your side with knees bent and your heels together • As you exhale lift the top knee keep your heels together. • Be intentional about lifting through the pelvic floor • As you inhale lower the knee back down and relax the pelvic floor

...................................

COMMON PROBLEM. IT CAN BE FIXED EASILY! common but not normal. In most cases, it can be fixed quite easily!

Magdalena Hawley is a Qualified Personal Trainer and Food & Wellness Coach. She is a founder and head trainer of Mums Going

Strong Fitness group and personal training company specialising in postnatal fitness with a focus on core and pelvic floor recovery.

As my pelvic floor became stronger, I started running and I introduced some more plyometric exercises (i.e. exercise that involves rapid and repeated stretching and contracting of the muscles, designed to increase strength). I also completed the Spartan obstacle course event (which was so much fun). Now my pelvic floor is quite strong, I don’t have bowel prolapse

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WHAT TO EXPECT WHEN YOU’RE EXPECTING

anymore, and my bladder prolapse is visible

• all medical coverage is completely updated

just when I’m bearing down. I can even deadlift

• the latest on prenatal screening

more than my body weight again! I consider myself lucky because I used this experience as a motivation to help others. However, there are many mums who feel like their body let them down when realising they have prolapse. They feel alone, lost,

by Heidi Murkoff

• safety of medications during pregnancy • postpartum birth control • expanded section on IVF • home births & caesarean trends Paperback Published 2016

and depressed! Remember, prolapse is not just an old lady’s problem and leaking is never normal. It’s GHG Disclaimer – please read

RRP $31.95 Now $23.25 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ

Adult

ental D braces Words Dr Howard Holmes

Design Oleksandra Zuieva

BRACES CAN ALSO PREVENT OTHER LONG TERM ORAL

HEALTH ISSUES SUCH AS ACCELERATED TOOTH WEAR & GUM DISEASE considering

orthodontic

treatment as an adult, you’re not alone. Recent research conducted by

the Australian Society of Orthodontists (ASO) revealed that over a third of Australians (39%) don’t like their teeth. Not surprisingly, over the last five to ten years there’s been a significant increase in the number of adults undergoing treatment. Orthodontic treatment has come a long way since the days of big, chunky metal braces and the stigma once associated with having braces is all but gone. If you’ve ever considered having orthodontic treatment to fix your crooked teeth as an adult but you’re unsure where to start, here are the top five questions asked about adult braces and adult orthodontic treatment in general: 1. What are my treatment options? Contemporary orthodontic treatments are designed to be as unobtrusive and practical as possible so you can get on with your life. While

the

smaller

metal

braces

used

nowadays are still an extremely effective way of straightening teeth and achieving a perfect smile, orthodontic treatment options for adults now include Ceramic (clear) Braces, Lingual GHG Disclaimer – please read

...............................................................................................................

you’re

(inside) Braces and removable Clear Aligners (for example Invisalign / Clear Correct and others). You can read more here. 2. How long will treatment take? The average time frame an adult will wear braces or aligners can be anywhere between six months to three years, depending on the type of treatment you choose and the severity of your presenting problems. 3. Will it affect my speech? While it’s common for lingual (inside) braces to cause a slight lisp at first, we can assure you that regular metal and ceramic braces and clear aligners won’t impede your speech. 4. Can I still drink red wine and enjoy my favourite foods? Many of us enjoy a nice drop of wine now and then, but it’s high in acidity and can erode the enamel on your teeth when consumed frequently. Both coffee and red wine can cause slight discolouration of ceramic braces so consumption should be kept to minimum if you want the braces to stay nice and clear. Making sure you regularly brush your teeth and drink plenty of water will also help avoid this staining. SUBSCRIBE to GHG | 39

but that won’t necessarily be a bad thing since most of the foods to avoid are usually sticky, sugary treats anyway! According to the Australian Society of

Orthodontists’

guidelines, the following should be avoided: •

Hard sweets

•

Gum

•

Nuts

•

Popcorn

• Some raw vegetables such as carrots (however steaming is totally fine). 5. Is it worth it? Absolutely! Not only does orthodontic treatment straighten the teeth, create confidence and a more pleasant appearance, it can also help prevent other long term oral health issues such as uneven or accelerated tooth wear and gum disease. So, what are you waiting for? Whether you’re considering traditional braces or a more invisible alternative to braces, only an orthodontist has the training, experience and expert knowledge to be able to offer you

....................................

Slight modification in diet may be required,

specialist Orthodontist to find out which is right for your treatment needs and lifestyle.

Dr. Howard Holmes BDSc (Hons) MDSc (Ortho) AOB Cert FADI FICD is a registered specialist orthodontist, and spokesperson for the Australian Society of Orthodontists (ASO). For more information on the ASO, please visit:

www.aso.org.au

Editor’s

Choice

SWEET POISON

by David Gillespie

Why Sugar Makes Us Fat: The more we eat the more we want. David Gillespie was: • 40kg overweight, sleep-deprived • father of four, with twins on the way • needed to lose weight fast, but all diets had failed David cut sugar – specifically fructose – from his diet. With impressive results! Paperback Published 2008

the full suite of treatment options and give you the confidence you’re in the best hands. Book a consultation with an ASO registered 40 | SUBSCRIBE to GHG

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I N T ERFLO RA P R E S E NTS

The McGrath Foundation Collection SHOP NOW

FITNESS

Back Pain

Part 1

Living with Words Kusal Goonewardena

Design Oleksandra Zuieva

id you know that even if your back is

Understandably, many

killing you, even if the pain is clearly

diagnose their pain or, even worse, make

coming from that area and you can

an Internet diagnosis. They then become

barely move, the cause of the problem may be

attached to that diagnosis – this can go on for

elsewhere? And that treating the source of the

months or even years, preventing them from

pain might be the worst thing for you?

receiving correct treatment.

WHEN IS

people

will

self-

Those who wisely see a professional often fail to get a second opinion when

BACK PAIN

treatment isn’t helping. My rule is: you

PAIN?

to a second opinion. It’s easy to become

NOT BACK

should expect progress in three sessions or fewer – if there’s no progress then proceed resigned to your fate and prolong your suffering.

The latest research in pain shows that it is a signal by the brain that something is not working properly in the body. In short, pain in the body works very much like the red engine dashboard light in a car. When the engine is not functioning properly, then the light on the dashboard lights up. When it lights, up, we naturally assume something is wrong with the car, therefore we take it to the mechanic. They help fix the engine and that stops the red dashboard light. When you suffer from back pain, it is the same thing – the red dashboard light is in the back. To fix the light, we have to fix the engine. The engine is the whole body. In the past many sufferers from back pain have thought their problem is in the lower back and most

BELIEVING THAT

A HEALED INJURY IS

STILL TROUBLING

YOU IS

A COMMON

TRAP.

But it all starts with misdiagnosis. The ‘big three’ misdiagnoses which mislead back pain sufferers are:

treatment has occurred there. Yet in as many as

1. Believing it’s a disc problem: Debilitating

75% of cases the problem occurs elsewhere,

disc problems are less common than

other than the back. In only 25% of cases does

people think. Around seven out of 10

the problem occur in the lower back, thereby

people, if checked using an MRI, would

causing pain there.

show disc issue. Disc bulges are incredibly

44 | SUBSCRIBE to GHG

GHG Disclaimer – please read

or discomfort. People are quick to believe it’s a disc. But with proper analysis they often find it’s something completely different, such as gluteal tightness, nerve spasm, lower spine joint tightness or even stress. 2. Sciatica: It’s easy to assume a shooting ‘nerve-like’ pain emanating from the back is sciatica – it’s one of the top selfdiagnosed complaints. But it’s massively misdiagnosed – nine times out of 10 sciatica is not the issue. Many problems masquerade as sciatica, including lower back biomechanical issues, GHG Disclaimer – please read

..................................................................

common, yet don’t necessarily cause pain

hip pain and even knee issues. None will improve while you wrongly mistake these complications for sciatica. 3. Stress fractures: Stress fractures in the back can be debilitating. They commonly impact sportspeople and those performing physical manual labour. But a funny thing happens to people who suffer from stress fractures – they fall into the easy routine of blaming any other body issues on the stress fractures, even after it has healed. Meanwhile, they are missing other issues such as shoulder pain, knee problems or neck pain. Believing that a healed injury is still troubling you is a common trap. It’s almost SUBSCRIBE to GHG | 45

to be mimicking that old familiar pain of a previous injury. READING

BACK

PAIN’S

SIGNS

AND

SYMPTOMS - THERE ARE THREE PHASES: First: the person notices tightness or stiffness in the lower back – but tend to ignore this. Second: the body continues to warn the person by then making the movements apprehensive.

For

example,

person

who wants to bend forward and tie their shoelaces, will feel uncomfortable to move down quickly into the position they want. This is apprehension and is usually ignored as a symptom.

................................................................

always something else, even if it appears

See Part 2 in next months’ issue of Great Health GuideTM, where I discuss what to do when it’s genuinely a back problem, including some exercises and treatments.

Kusal is an experienced physiotherapist who consults via his clinic, Elite Akademy

Sports Medicine. He has authored books including: Low Back Pain – 30 Days to Pain

Free; 3 Minute Workouts; and co-authored Natural Healing: Quiet and Calm, available via Wilkinson Publishing. When not consulting, Kusal is a lecturer, consultant & mentor to thousands of physiotherapy students around the world.

Finally, it is pain. This is when people usually realise that something is wrong. By this time, they are further down the injury path, but the good news is, it might not be too late to find a solution for them. KEY POINTS:

Editor’s

Choice

SAY GOODBYE TO BACK PAIN!

• Pain is often misunderstood and the cause of your pain may originate from somewhere else in the body. • Lower back pain is a case in point – only

by Dr Julie Silver

How to Handle Flare-Ups, Injuries & Everyday Back Health Terrific tips for:

one in four cases are actually caused by a

• Flare-ups

problem located in the lower back.

• Chronic back pain

• Most common misdiagnoses of back pain include ‘slipped discs’, sciatica and stress fractures.

• Improving mobility • Practical medical information Paperback Published 2013

• Understanding some simple signs and symptoms can give you some pre-warning of back pain. 46 | SUBSCRIBE to GHG

Now RRP $14.44 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ

et Strong Without a Gym

third home, my happy place away from distractions. The downside is travelling there,

finding a park and finding available equipment and space to use. Many people have similar concerns: they either don’t like the gym or they struggle to get there because of time, cost or convenience reasons. Even if you have a gym membership, there are times when it’s just too hard to get to the gym. GHG Disclaimer – please read

.........................................

admit it – I am a lover of the gym. It’s my

Words Kat Millar

Design Oleksandra Zuieva

Unfortunately, many people use that as an excuse to skip workouts. The good news is you don’t need a gym to get strong. In fact, you can build muscle tone and strength without leaving your house. It won’t take hours either. Unless you want to enter a weight lifting event, training with minimal equipment, or even your bodyweight, can still get you a more shapely, firm and strong body if you do the exercises in the correct way. SUBSCRIBE to GHG | 47

Training at home is perfect, if you’re a busy Mum, you work from home or simply prefer your own environment.

leg, or a small amount of help from your other leg. One legged deadlifts – Stand on one leg, engage lower abs and bend forward from your

HERE ARE MY TOP TIPS TO DO THIS:

hips with a slightly bent knee. Ensure your hip,

1. Continually progress your exercises:

knee and ankle joints align throughout the

Bodyweight training is excellent. However, to

exercise and your back is straight.

make it an effective method of building muscle, you need to progressively overload the muscles in a similar way that you would in a gym. Without progressive overload your muscles have no reason to grow and adapt. Adding

repetitions

alone

doesn’t

usually create a significant enough overload to continually build muscle, but it can increase and maintain muscular endurance and tone. Building muscle and strength without weights, requires you to continually challenge your

One arm push ups – Perform on your knees at first. Use wide knees on a mat with your other arm behind your back. Progress to doing this on your toes, if you’re up for it! One arm triceps dips - Begin with one hand positioned on a chair and knees at a 90-degree angle or greater. Bend your elbow to 90-degrees maximum, lowering your hips down towards the floor, then push up out of the dip. 3. Get some simple equipment:

muscles by doing increasingly difficult exercises. If

There are a few pieces of equipment that can

you’ve been training for a while, working towards

make your training even more effective. One

more advanced exercises will ensure that you are

of the best ways to train your entire body in

constantly challenged. You can do this by adding

the comfort of your own home or hotel room

new exercises, mixing up the order of exercises,

is with a suspension trainer called a TRX.

using overload techniques, increasing the number of sets, as well as adding unilaterals and weight.

A TRX Suspension Trainer can be hooked to a door frame, tree, or railing. It’s so small it can

2. Use unilateral techniques: By using one

easily fit into a backpack and is nice and light. I

limb instead of two, you place signicifantly

take mine on holidays for a full body workout.

more tension on your muscles, which is one of

There’s a huge amount of benefits of using

the keys to becoming stronger.

the TRX, but it’s particularly useful for working

SOME EXAMPLES:

your chest, arms, back and core.

One legged squats – Standing on one leg with

Another great piece of equipment is a

your opposite bent behind you to the side,

dumbbell. You can do a whole workout using

engage lower abs and push your hips back as

just one dumbbell, performing movements

though you’re about to sit into a chair. Ensure your

such as clean and presses, rear foot elevated

pelvis stays level. A beginner version is to sit back

lunges, single leg deadlifts and squats,

into a chair and push yourself back up using one

woodchops and more.

48 | SUBSCRIBE to GHG

GHG Disclaimer – please read

THE KEY IS TO CONTINUALLY

CHALLENGE YOURSELF & BE CREATIVE

Finally, another piece of equipment I recommend is a kettlebell. You can perform movements such as swings, clean and presses and Turkish get ups, plus exercises where you simply hold the kettlebell for extra weight, such as squats, lunges and step ups. Remember as always, to check with a GP before starting any new exercise regime and to get an exercise professional to teach you the correct technique of the movements. Once you know you’re good to go, find yourself some space, pump up the music and go for it. Enjoy the privacy and the benefits – body and mind!

Editor’s

Choice

YOU: THE OWNER’S MANUAL by Dr Michael Rozien & Dr M. Oz

An Insider’s Guide to Healthier & Younger Body • keep your body running long & strong • a new workout chapter to get you moving • one hundred Q&As, from you the reader

Kat Millar owns Get Results Training, dedicated

• how diseases start & affect your body

to helping people transform their health, mind

• prevent & beat conditions that threaten quality of life

& body. Since 2003, Kat has helped thousands of people achieve their goals. She’s a coach, speaker,

award-winning

figure competitor,

fitness lecturer & NLP practitioner. Contact via Kat’s website or Facebook GHG Disclaimer – please read

Hardcover Published 2008

RRP $53.95 Now $39.75 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ

Starting an

E program

xercise Words Michael Dermansky

Design Oleksandra Zuieva

ou want to get fitter and stronger,

iv). The shoulder blade stabilisers, or

but how do you take the first step.

scapular stabilisers help your shoulder’s

The typical approach is all or nothing

rotator cuff muscles to stabilise the

which never lasts. Sometimes this leads to injury so unfortunately you do not achieve the results you desire.

What are the

first steps

in starting a new exercise

program?

Here are my top three tips to get your exercise program started correctly: 1. START WITH STRENGTH EXERCISES: No matter what your goal is the best way to commence is with exercises, such as running, cycling or walking that will make your body stronger. Lack of strength in the major postural muscles is a main limiting factor to better performance. The five important muscle areas are: i). The core stabilisers, are deep stabilising muscles that support the spine and pelvis. The main deep stabilising muscles are the transversus abdominis, pelvic floor, deep multifidus and diaphragm. ii). The gluteal muscles, which are a group of three muscles that make up the buttocks.

shoulder joint while in motion. v). The calf muscles, are a muscle group consisting of two muscles at the back of the leg and lower back leg. These are very important muscle groups to start to strengthen. Weakness in these areas can lead to injury if not strengthened. This should be the focus of the first six to seven weeks of your exercise program. Your plan should consist of five strengthening exercises per session focussing on the main postural muscles listed above. 2. ADD CARDIO EXERCISE GRADUALLY: Once you have developed basic strength start your cardio gradually. Work at moderate intensity and build up to a higher intensity as your body adapts. At the start of your new exercise program you may be able to jog for only ten minutes. That’s okay, as you get used to the activity you will be able to do more with less effort. Be patient, it will happen. Continue your strength training 2-3 times a week to maintain strength and continue to achieve the most from your cardio training. 3. REMEMBER TO ADD REST: Rest is one of the most important parts of your program. Your muscles grow and adapt when you rest, not when you exercise. Lack

iii). The quadriceps, which are the muscle

of rest means that you slow your progress

group that includes the four muscles on the

down and are more likely to sustain an

front of the thigh.

injury. But, active rest is okay. You can walk

GHG Disclaimer – please read

SUBSCRIBE to GHG | 51

WHEN YOU

PUT THE WORK IN THE RESULTS WILL COME.

on your rest days but do not exercise at a high-intensity training level. My best recommendation is to carry out strengthening exercises 2-3 times a week, cardio training twice a week with resting on the remaining couple of days for a great outcome. You’ll be surprised how fast the time flies. This routine will become a regular part of your life. The great news is that when you put the work in the results will come and you’ll be surprised how fast you will achieve your results and how much easier everyday life can be.

Editor’s

Choice

GET OFF YOUR ASS AND RUN! by Ruth Field

A Tough-Love Running Program. Losing the Excuses & Weight to: • Locate your longlost energy • Follow a simple beginner’s program

Michael Dermansky is a Senior Physiotherapist

• Fuel your running with the right foods

and Managing Director of MD Health Pilates,

• Take control of your life!

with 17 years’ experience of treating clients from all walks of life, from six-year-old children all the way to the age of 92. He can be contacted through his website. 52 | SUBSCRIBE to GHG

Paperback Published 2013

RRP $27.95 Now $22.75 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ

FOR EXTRA BENEFITS CLICK HERE

Disclaimer >

Relationships

of SEX Words Dr Matthew Anderson

Part 1

The Importance Design Oleksandra Zuieva

over 2000 women clients this question:

Why don’t you want to have sex with your husband? They have shared many reasons but those reasons ALL fall into two simple and distinct

...............................

ver the last 40 years I have asked

imbalance occurs, dysfunction follows. If, for example, a woman displays too little feminine energy for her man, he loses interest. When a man displays too little masculine energy for his woman, she loses interest. What follows are reasons or examples of

categories. I have decided

things that men do or

to share the reasons in the

don’t

hope my men and women

loss of sexual interest by

readers will pay attention,

their partners. Most, if not

make a few changes and be

all, can be connected to

happier.

two

Feminine

intimate,

which

cause

reasons,

masculine

too

energy

and behavior or too much

attracted to masculine: Every

basic

little

always

do,

childishness.

loving whether

These two basic reasons

straight or gay, has a

apply to over 95% of men.

relationship,

TWO BASIC REASONS ARE: TOO LITTLE MASCULINE ENERGY & BEHAVIOR OR TOO MUCH CHILDISHNESS. this is a Law of Relationships and cannot be avoided. In heterosexual couples, generally the man displays the masculine energy and the woman the feminine. Gay couples always have one partner who is more masculine and the other more feminine. Whether straight or gay, the feminine is attracted to the masculine and vice versa. When an 56 | SUBSCRIBE to GHG

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masculine and a feminine. It seems that

Reason 1: You don’t act like a man: What do I mean by ‘you don’t act like a man’? I mean your woman, the one you want to be sexually attracted to you, sees your behavior and your attitudes. She thinks you are too wimpy, too neurotic, too careful, not assertive enough, too much of a whiner, not protective of her, don’t take the lead enough, too often anxious and indecisive, boring, GHG Disclaimer – please read

It takes real courage to face one’s inadequacies, especially as it relates to being a man and do something positive about them. Remember, courage is a big turn on for your woman. Reason 2: You don’t act like an adult, continues in the following issue of Great Health Guide TM

lack self-respect, too much of a nice guy when you need to be tough, avoid dealing with difficult people and situations and don’t take risks. Notice, I did not say, you don’t make enough money or are not is great shape. These may be a factor in extreme circumstances but they are not in the top 20 reasons why she does not respond to you. Yes, we are in an age that encourages men

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run away from conflict, too passive, lack passion,

magazine, June 2017.

Reverend Matthew Anderson has a Doctor of Ministry specialising in counselling and has extensive training and experience in Gestalt and Jungian Psychology. He has helped many couples and singles successfully navigate relationship issues. He has a best-selling book, The Resurrection of Romance. Matthew may be contacted through his website

to be more sensitive, vulnerable and feeling aware. Those qualities may make her like or even love you but they will not make you

Editor’s

Choice

attractive. Your woman wants a man, a real man and not a wimp. I know this is hard to hear but you want to attract her to you. If you want her to be excited about you, get turned

LESSONS OF LIFELONG INTIMACY

on and ready to be the best lover you ever

by Michael Gurian

had, you need to read the list above and

Building a Stronger Marriage Without Losing Yourself

face the facts. DO NOT, DO NOT, become

9 Principles of a Balanced & Happy Relationship:

defensive and start listing the ways you

• Marriages fail due to a lack of emotional fulfillment

are not, the way she thinks you are. Being defensive is another guaranteed way to not

• Create a lifelong balance of closeness & separateness

make you attractive to her.

• Find the varying needs for intimacy & separateness

So here is an even harder question: Are you

• White & grey matter in male & female brains are different

man enough to face the truth about your level

• Importance of verbal & emotive development

of manliness and make positive changes? If you

Paperback

are and if you want more sex, pay attention and make some manly decisions. It takes courage. GHG Disclaimer – please read

Published 2017

RRP $34.00 Now $27.25 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ