December 2017
FAT
OK
at
H e a lt h G
ui
?
Being
e • Gr
IS
2017
de •
BEST OF
Helping a
Friend on DrugS
Diabetes:
4
signs of RISK
EMOTIONALLY INTELLIGENT CHILDREN • ANGER MANAGEMENT • UNDERSTAND YOUR CHILD’S BEHAVIOUR
Contents GREAT HEALTH
NUTRITION
THE HIGH RISK OF B12 DEFICIENCY PT 1
CHOLESTEROL IN THE SPOT LIGHT PT 1
What do vegans, obese people & alcoholics have in common? .....Dr Helena Popovic....................10
MINIMISING RISK OF BRAIN DAMAGE PT 2
The consequence of B12 deficiency .....Dr Helena Popovic....................13
Six lifestyle suggestions to regulate your cholesterol .....Dr Helena Popovic....................22 IS BEING FAT OK?
In some cases being fat is healthier than being thin .....Dr Mark McGrath......................26
FITNESS HELP YOURSELF THROUGH BACK PAIN
DIABETES: FOUR SIGNS OF RISK
Everyday 280 Australians are diagnosed with diabetes. Are you at risk? .....Melanie McGrice......................16
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Keys to managing lower back pain .....Kusal Goonewardena...............30
EXERCISES FOR THE 50+ AGE GROUP.
Success tips to create the exercise habit .....Margarita Gurevich...................34
SPRING: YOUR FITNESS GUIDE
THE IMPORTANCE OF SEX PT 1
Finding it hard to get motivated to exercise? Here’s help .....Kat Millar..................................38
How to improve your sexual relationship with your partner .....Dr Matthew Anderson..............56
MINDSET
KIDZ MATTERS
DRUG ADDICTION: HOW CAN I HELP?
UNDERSTANDING YOUR CHILD’S BEHAVIOUR
My friend is on drugs, how can I help them? .....Susie Flashman Jarvis...............42
Your child’s behaviour is full of messages to you. .....Clare Crew................................60
ANGER MANAGEMENT PT 2
EMOTIONALLY INTELLIGENT CHILDREN PT 2
How to manage anger with easy-to-apply tips .....Ruane J. Lipkie.........................46
Help children cultivate positive emotions to enhance emotional intelligence
RELATIONSHIPS
.....Dr Ash Nayate...........................63
WISE DECISION MAKING
IMPROVING FINE MOTOR SKILLS
The art of using multiple intelligences in decision making
Creative & low cost ideas to help develop your child’s fine motor skills
.....Dr Suzanne Henwood...............51
.....Deb Hopper..............................66
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EDITOR’S NOTE Dear Friends As we near the end of 2017 I hope that this year has been one of increased health and vitality, where you can see some positive changes in your life. Remember the power of 1% where even the smallest change adds to previous changes and over time this can make a massive impact on your life. So be encouraged. What changes have you made in 2017? If you consider this and think, ‘I’ve made no real change, but I want to’ then decide to make 2018 your year. Make plans now before the hype of New Year’s Eve and live each day with intent. Draw a line in the sand and determine that 2018 will be different. And a special thank you for your support this year. Great Health Guide has had a big year as we continue to assemble an
impressive line-up of doctors and health specialists from around the world. It has certainly been a great year, with 12 issues of Great Health Guide magazine and the publishing of The Health Specialists’ Series, a set of six books in print and eBook formats. The latest initiative is the release of the Great Health Guide Audio Series which is being aired on radio stations around Australia. It’s a strong foundation for 2018 so stay tuned for some exciting new innovations next year. Happy Christmas to you all. Kath xx
TEAM GHG FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd DEPUTY EDITORS Dr Helen Dodd Dr William Dodd DESIGNERS Olha Blagodir Belinda Nelson Oleksandra Zuieva
CONTRIBUTING WRITERS Dr Matthew Anderson Clare Crew Susie Flashman Jarvis Kusal Goonewardena Margarita Gurevich Dr Suzanne Henwood Deb Hopper Ruane Lipkie Dr Mark McGrath Melanie McGrice
Kat Millar Dr Ash Nayate Dr Helena Popovic ADMINISTRATION Maria Renagado Weng Yee Leong 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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great health
B12 Deficiency
The High Risk of Words Dr Helena Popovic
Design Oleksandra Zuieva
W
hat do the following five groups of
breakfast cereals. If buying fortified foods,
people have in common?
read labels to avoid added sugar. Cheeses
• consuming a purely vegan whole food diet • having gastric bypass surgery (e.g. for the treatment of obesity) • being over the age of 50 • taking antacids to treat stomach ulcers, hiatus hernia, indigestion • suffering from alcohol dependency.
contain varying amounts of B12 with Swiss, Mozzarella and Feta being good options (in that order). 3. B12 needs to be released from food before it can be absorbed. B12 is unique among the B vitamins in that it can be stored in the liver for up to two years. This is good news. All other B vitamins
Essentially, they all contribute to vitamin B12
require consistent daily intake. However,
deficiency and if you said ‘yes’ to more than
B12 absorption requires adequate amounts
one of the above, you have a VERY HIGH risk
of two substances that tend to decline with
of being B12 deficient.
age: stomach acid and ‘intrinsic factor’ (IF).
Why is vitamin B12 so important? 1. Vitamin B12 is found naturally only in animal foods. It is found particularly in fish (especially shellfish), crab, caviar, dairy, liver, meat and poultry. Animals store B12 in their liver and muscles and may pass varying amounts into their eggs and milk. Duck eggs provide 10 times more B12 than chicken eggs. Goose eggs provide 20 times more B12 than chicken eggs (just in case you have access to them). Faeces is also a rich source of B12 hence rabbits, dogs and cats sometimes eat faeces. But let’s not go there. 2. Vegans need synthetic B12 in fortified foods or supplements. Sources of B12 for vegetarians include milk,
Intrinsic factor is secreted by parietal cells in the stomach and it ‘unlocks’ B12 from food. In other words, B12 needs to be released from food before we can absorb it. As we age, the stomach tends to produce less acid and less intrinsic factor, thus reducing our absorption of B12 even if we appear to be eating adequate amounts. Thirty percent of people over the age of 50 have reduced absorption of B12. Excessive alcohol consumption leads to inflammation and
disruption
of
the
stomach
lining
impairing our ability to absorb B12. Similarly, gastric bypass surgery decreases stomach volume and along with it, stomach acid and IF. Hence the five groups listed at the start are at risk of B12 deficiency. However, synthetic B12 is already in free form & doesn’t require stomach acid for absorption.
cheese, yoghurt, eggs, some yeast extracts
What is the recommended daily dose of
and fortified products like tofu, soy and
B12?
GHG Disclaimer – please read
SUBSCRIBE to GHG | 11
serving of fish (salmon, mackerel, tuna, trout, etc.) provides adequate daily needs. If you eat a diet that includes a selection of the above-mentioned B12-containing foods, you will be consuming sufficient amounts.
........................
About 2.4 micrograms (mcg) per day. One
best-selling author. Helena runs weight management retreats based on living not dieting, and is the author of the awardwinning book ‘NeuroSlimming – let your brain change your body’. For more information, refer to Helena’s website.
You will need more than 2.4 mcg if you are
.
pregnant or breastfeeding (2.7 mcg) or have
Editor’s
an under-active thyroid, drink a lot of alcohol, take antacids, have had stomach surgery or are over age 50. Certain medical conditions such as coeliac or Crohn’s disease can make it very difficult to absorb B12 from food. In these instances, you will need to take supplements on a regular basis. There is no official upper limit of B12 intake because you will get rid of any excess in your urine.
will discuss the essential role that B12 plays in proper functioning of the brain and nervous system, in the formation of red blood cells and in metabolism of carbohydrates, proteins and fats.
Dr Helena Popovic is a medical doctor, authority
on
how
to
improve
brain function, international speaker and 12 | SUBSCRIBE to GHG
NEUROSLIMMING by Dr Helena Popovic
• Sets you free from dieting • A Mind Plan not a meal plan
In the next issue of Great Health GuideTM, I
leading
Choice
• Let your brain change your body • The missing piece in weight loss It’s not what you eat, it’s why and how.
Paperback Published 2015
RRP $35.00 Now $26.95 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ
B
Minimising Risk of
rain Damage Words Dr Helena Popovic
Design Olha Blagodir
T
his title may seem alarming however
cannot be produced by the human body and
the facts are indisputable. With today’s
must therefore be obtained through the diet.
lifestyle, there is a very high risk for
certain people becoming B12 deficient…and it’s easier than you could imagine. In the last issue of Great Health GuideTM, I discussed the
groups of people who were at the highest risk of becoming B12 deficient. Here is a list of the groups of people at risk. 1. consuming a purely vegan whole food diet 2. having gastric bypass surgery (e.g. for the treatment of obesity) 3. being over the age of 50 4. taking antacids to treat stomach ulcers, hiatus hernia or indigestion 5. suffering from alcohol dependency Essentially, each of these factors contribute to vitamin B12 deficiency and if you said ‘yes’ to more than one of the above, you have a VERY HIGH risk of being B12 deficient. How do I know if I’m vitamin B12 deficient? Ask your doctor for a blood test. Tell your doctor if you are taking folate tablets because folate can mask the anaemia seen in B12 deficiency. So, what if I’m vitamin B12 deficient? You could end up with anaemia, dementia or irreversible brain and nerve damage. How? Vitamin B12 belongs to the B vitamin family. It has seven siblings: B1, B2, B3, B5, B6, B7 and B9. A vitamin is defined as a carbon-containing compound that is essential for life but which 14 | SUBSCRIBE to GHG
B vitamins like to play together. In other words, they have many food sources in common and their functions in the body are often interrelated. B12 is the largest and most complex of all vitamins. B vitamins are water-soluble which means if we consume too much of them, we excrete them in urine. If you’ve ever taken vitamin supplements and noticed that your urine is more yellowy-green than usual, you might be flushing money down the toilet - literally. Vitamin B12 was named ‘cobalamin’ because it contains the element cobalt. It can occur in several different forms and the human body can convert one form into another after consumption. B12 plays an essential role in proper functioning of the brain and nervous system, in formation of red blood cells and in metabolism of carbohydrates, proteins and fats. Consequently, B12 deficiency can result in: • a particular type of anaemia known as ‘megaloblastic macrocytic anaemia’ • irreversible brain and nerve damage - it can be reversed if diagnosed and treated early enough Symptoms of B12 deficiency can include: • feeling weak, fatigued and breathless • memory problems, confusion and forget fulness • depression GHG Disclaimer – please read
• headaches, dizziness or light headedness • pale skin • mania and psychosis • reduced appetite and weight loss • numbness and tingling in hands and feet How do I take B12 supplements if I need them?
Editor’s
Choice
NEUROSLIMMING It’s not what you eat, it’s why and how. by Dr Helena Popovic
B12 supplements come as tablets (often in multivitamin formulas which is fine), nasal gels and intramuscular injections. Ask your doctor to recommend the most appropriate form for you. Dr Helena Popovic is a medical doctor, leading authority on how to improve brain function, international speaker and best-selling author.
• Sets you free from dieting • A Mind Plan not a meal plan • Let your brain change your body • The missing piece in weight loss
Helena runs weight management retreats based on living not dieting, and is the author of the award-winning book ‘NeuroSlimming – let your brain change your body’. For more information, refer to Helena’s website. GHG Disclaimer – please read
Paperback Published 2015
RRP $35.00 Now $29.99 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ
D
iabetes:
FOUR SIGNS OF RISK Words Melanie McGrice
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. New research has revealed that over 280 Australians are diagnosed with diabetes every day; that’s one every five minutes! And what’s even scarier is that there is an estimated 500,000 Australians who have
type 2 diabetes but haven’t yet been diagnosed – which means that they are not being treated. Diabetes is the fastest growing chronic condition in Australia. There’s a very real risk that you already have it or at least have its pre-cursor, ‘pre-diabetes’. If any of the signs below ring true, you’re potentially at risk of prediabetes and would urge you to talk to your doctor: 1. Apple, pear, cylinder or hour glass
.........................................................................................
H
ave you ever considered being tested
shaped?
You may have too much fat around your waist. Women who have apple, pear or cylindershaped bodies often carry more weight around their waist than is healthy. Too much fat around your waist is an indicator of too much fat covering your organs which puts you at increased risk of type 2 diabetes. An easy test is to measure around your waist at the belly button level. If your waist measurement is greater than 80cm, it’s worth seeing your GP for a diabetes test. 2. Exercise is not part of your daily regime. According to the most recent Australian Health Survey, less than 40% of Australian adults
are
meeting
the
recommended
exercise requirements to avoid diabetes. We should all be undertaking a good 30 minutes for physical activity each day. This could mean riding your pushbike, going for a walk or doing an exercise class. Just like brushing your teeth, try to make it part of your daily regime. 3. Your genetic background may put you
AN ESTIMATED
at a higher risk. Are you of Pacific Island,
500,000
Chinese, Indian or Aboriginal
HAVE
higher genetic disposition
AUSTRALIANS UNDIAGNOSED
TYPE 2 DIABETES GHG Disclaimer – please read
heritage? Women with these cultural backgrounds have a for
developing
If you have
diabetes.
one of these
heritages, make sure you are regularly tested for diabetes. 4. You haven’t been tested for diabetes before. SUBSCRIBE to GHG | 17
can affect anyone – but it is influenced by a number of lifestyle factors and is preventable. It’s estimated that 2% of the Australian population have diabetes but don’t yet know it. As pre diabetes and type 2 diabetes both have few visible symptoms, the only way to know if you have prediabetes or diabetes is to be tested. So, what are you waiting for? 18 | SUBSCRIBE to GHG
.........................................
Type 2 diabetes is a condition which
HOW TO CHECK YOUR PRE-DIABETIC OR DIABETIC STATUS If any of the points above ring true, it may be worth your time talking to your doctor or pharmacist about having a simple fasting blood glucose test to confirm your pre-diabetic status. If the test is inconclusive, your doctor may request you to undertake an oral glucose tolerance test GHG Disclaimer – please read
and then monitor how your body reacts over the next couple of hours. If after 2hrs, your Blood Glucose Levels (BGL) are within 7.8-11mmol/L, it indicates that your body isn’t processing the carbohydrate, glucose, as effectively as normal. You may be diagnosed with pre-diabetes. If the results are greater than 11mmol/L, you will most likely be diagnosed with diabetes. You may be thinking that you’d rather not know, but not knowing won’t make it go away. Just like sun damage and skin cancer, prevention is better than cure. So for your own peace of mind and to be more in control of
............................................................
(OGTT), where you will consume a sweet drink
medicines on cholesterol and blood sugar control for the prevention of type 2 diabetes. Visit Metabolic Trial site to discover if you are eligible to enrol in the trial.
Melanie McGrice, an Advanced Accredited Practising Dietitian, Director of Nutrition Plus, a
dietetic
practice
in
Melbourne,
Australia. She is a highly respected nutrition blogger, journalist & media personality. She regularly speaks at conferences & consults for the media on nutrition & dietary topics. Author of The Pregnancy Weight Plan. Contacted via her website.
your own health, talk to your doctor and book in for a diabetes test for yourself.
Editor’s
WHERE CAN I GO FOR HELP? 1. Check out Diabetes Australia’s simple online Diabetes Risk Calculator to discover your risk pre-diabetes and type 2 diabetes at Diabetes Australia. 2. Talk to your doctor about medically assessing your diabetes risk and get advice on how to change lifestyle habits and the support you may need, such as referral to an Accredited Exercise Physiologist. 3. Consider
talking
to
an
Accredited
Practising Dietitian about improving your diet. 4. Live in Sydney? University of Sydney and the Royal Prince Alfred Hospital (RPA) are recruiting participants for a free clinical trial investigating the effects of two natural GHG Disclaimer – please read
Choice
THE BEST LIFE GUIDE TO MANAGING DIABETES AND PRE-DIABETES by Bob Greene, John J. Merendino, Janis Jibrin
• Take the guesswork out of eating • Dishes with complete nutritional analyses • Complete guide to diabetes drugs • Chart of the carbohydrate value of foods • Log for tracking blood sugar readings, exercise, diet & medication Paperback Published 2011
RRP $32.99 Now $23.25 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ
‘The kind of beauty I want most is the
hard-to-get kind that comes from within –
strength, courage, dignity’ – Ruby Dee
NUTRITION
C
Part 1
holesterol in the Spot Light Words Dr Helena Popovic
Design Oleksandra Zuieva
S
ometimes we’re so preoccupied with
please continue to adhere to your doctor’s
a door that has closed, we miss seeing
advice.
a door that has opened. This is what
happened when the medical community focused all its attention on high blood cholesterol as a potential cause of heart attack. We forgot that by far the most powerful ways of lowering heart disease are exercising regularly, reducing sugar, trans-fat and alcohol consumption and not smoking. IF EVERYONE followed the five lifestyle guidelines listed below then the article, The Cholesterol Controversy Part 2, would not need to have been written! It will appear in the October 2017 issue of GHGTM. • stopped smoking • was physically active for 30 minutes or more a day • consumed less alcohol: no more than 10 (for women) and 14 (for men) standard
The average person makes about one gram of cholesterol every day, most of it in the liver. The amount you make on a daily basis, changes in relation to your dietary intake. If you eat more cholesterol you will make less cholesterol and vice versa. The total amount of cholesterol in your body is around 35 grams, mainly found in your cell membranes. Cholesterol is also a component of bile, which is stored in the gall bladder. When bile is released into the small intestine, it helps to digest dietary fats and absorb the fat-soluble Vitamins A, D, E and K. Bile also neutralises stomach acid before the acid enters your duodenum and it kills any pathogenic bacteria that might be lurking in your food. CHOLESTEROL
IS
ALSO
EFFICIENTLY
RECYCLED BY THE BODY.
alcoholic drinks per week, see Fructose:
The liver excretes it via bile, into the digestive
The New Booze, Nov. 2016 GHGTM
tract and about 50% of the excreted
magazine
cholesterol is reabsorbed back into the blood
• ate less than six teaspoons of sugar each
by the small intestine.
day, see Sugar: The New Fat, Oct. 2016
DIETARY CHOLESTEROL COMES FROM
GHGTM magazine
ANIMAL FOODS.
• avoided trans-fats and consumed a diet rich in fibre.
These are meat, prawns, poultry, egg yolks, cheese, butter and breast milk. Contrary to what I was taught in medical school, eating
When you follow the five lifestyle guidelines
these foods will NOT elevate small dense
listed above, your body will effectively
atherogenic LDL cholesterol levels. If you allow
self-regulate your blood cholesterol. The
your body to guide you and if you eat a wide
exception is people with a rare genetic
variety of whole foods, your body will balance
disorder known as familial hyper-cholesterol-
how much cholesterol it makes, recycles and
anaemia (hyphenated for ease of reading), so,
excretes. We need cholesterol from birth and
GHG Disclaimer – please read
SUBSCRIBE to GHG | 23
breast milk contains 14mg of cholesterol per 100g, much the same as in cow’s milk. If you are not lactose intolerant and if you enjoy dairy products, there is nothing unhealthy about enjoying full fat dairy products. PLANTS DO NOT MAKE CHOLESTEROL. Some plant foods such as avocados, peanuts and linseeds actually reduce our absorption of cholesterol because they contain phytosterols that compete with cholesterol and reduce its uptake in the intestine. The key, as always, is listening to your body to determine your nutritional needs at any given time. One diet does not fit all. Pause before eating or planning your meals and ask yourself what it is you need. Everyone’s balance is different. By learning to tune in to your body, you will start to recognise what is nutritionally right for you at any given time.
THE MOST REWARDING THING WE CAN DO, IS TO
START TAKING
RESPONSIBILITY FOR
OUR OWN
HEALTH.
attention is because there are drugs that can lower blood cholesterol. No one profits from you going for a walk except you, so walking will get less press than statins (the most frequently prescribed cholesterol-lowering medications). The issue with statins is that although they may be helpful in some people with a high risk of heart disease (this is becoming increasingly debatable),
they
can
have
unpleasant
side effects such as myalgia (muscle pain), fatigue, digestive problems, mental fuzziness, confusion, memory loss, elevated blood glucose levels and occasionally liver damage.
...........................................................
The reason that cholesterol gets so much
Cholesterol Controversy Part 2, provides a simple overview of blood cholesterol levels and describes the changes in the medical communities’ opinion on cholesterol.
Dr Helena Popovic is a medical doctor, a leading authority on how to improve brain function, international speaker and best-selling author. Helena runs weight management retreats based on living not dieting, and is the author of the award-winning book ‘NeuroSlimming – let your brain change your body’. For more information, refer to Helena’s
website.
For some people, the muscle soreness and weakness are so severe that they stop exercising and become socially withdrawn - this is far worse than having high cholesterol. Statins have also been associated with reduction in mental functioning in people with dementia. I am not advocating that you abandon your cholesterol-lowering medication if that’s what you’ve been prescribed. I’m merely suggesting that you speak to your doctor if you have concerns about side effects that are reducing your quality of life. Ask your doctor if the risks outweigh any potential benefits. Cholesterol is not something we need to fear. Good health is determined by more than blood test results. Good health is about making daily choices that lead to improved energy, vitality and enthusiasm for life. The most rewarding
Editor’s
Choice
NEUROSLIMMING
by Dr Helena Popovic
• Sets you free from dieting • A Mind Plan not a meal plan • Let your brain change your body • The missing piece in weight loss It’s not what you eat, it’s why and how. Paperback Published 2015
and powerful thing we can do is to start taking responsibility for our own health. In the next issue of GHG , the article, The TM
GHG Disclaimer – please read
RRP $34.95 Now $29.95 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ
It’s a
ay.
wo
ul d nderf
FAT OK? Is Being Words Dr Mark McGrath
Design Oleksandra Zuieva
T
here’s so much guilt and shame
There’s no doubt reduced physical activity
associated with being fat but is it
and an over-abundance of calorie-dense
warranted? Is being fat bad for our
food with little nutritional value are major
health? Should we be made to feel bad about being fat? Does it help?
However, we are starting to understand there are many factors that play a role, some of
HAVE YOU HEARD ABOUT
which are beyond our control.
‘METABOLICALLY HEALTHY OBESITY’? Most people associate obesity with poor health, however some evidence suggests perhaps that this isn’t always the case. Metabolically
healthy
contributors.
obesity
is
a
phenomenon where despite being overweight, it’s possible to be healthy ‘on the inside’. In fact, for certain chronic health conditions, like chronic heart or kidney disease, it seems that mildly obese people could have a better prognosis than lean people with the same condition. This is known as the ‘obesity paradox’. There are many theories as to why this may be the case but it is believed fitness and muscle mass play a role.
One such factor is our ‘microbiome’ or the bacteria that beneficially inhabit in our gut. Differences have been found in the populations of intestinal flora of obese people, including a reduced diversity of bacteria. It remains to be seen whether this is the cause or effect and whether any potential treatments could come from this knowledge. Your ‘epigenetics’ may also play a role. We have roughly 23,000 genes that encode information about who we are. Epigenetics is the study of what environmental or other factors play a role in turning on or off some of those genes. Studies of the Dutch famine at the end of World War ll, demonstrated that
Furthermore, it has been found that being
environmental factors can influence body
unfit doubles your overall mortality regardless
shape several generations later.
of weight, even if you are thin. People who are obese but fit, have a similar mortality to fit normal-weight individuals. Perhaps most unexpectedly, is that overweight or obese people who are fit, have a better long-term prognosis than underweight or lean patients who are unfit. IS IT MY FAULT THAT I’M FAT?
SHAME, GUILT AND MISINFORMATION DON’T HELP. Fad diets, being overwhelmed with wellintentioned but nonetheless unhelpful dietary advice and our society’s preoccupation with unrealistic body image, all contribute to unhealthy eating patterns. This preoccupation can result in problems of both the over and
The reason some people carry extra weight
underweight kind. It’s important to recognise
while others don’t is complex and not yet fully
as individuals and as a society that we all live
understood.
in different healthy body shapes and sizes.
GHG Disclaimer – please read
SUBSCRIBE to GHG | 27
It’s worth commenting the ideal health position is probably to be lean and fit and being very obese is certainly associated with poor health outcomes. However, given the emerging evidence that
fitness
is
a
better
indicator
of
long-term prognosis than weight, perhaps taking the focus away from weight and appearance
and
redirecting
our
efforts
towards health and fitness could be a more helpful approach. Take a kind and nurturing approach to your body. Don’t feel guilty about food or restrict what you eat, rather enjoy all foods in a mindful way. Check in with yourself to see if you’re hungry before eating or perhaps eating for another reason. Exercise has countless health benefits, the least important of which is ‘weight loss’. Regular movement of any sort is a great start.
28 | SUBSCRIBE to GHG
................................................................................................
CAN WE HAVE OUR CAKE AND EAT IT TOO?
TAKE HOME POINTS: 1. Being obese doesn’t necessarily mean your health is bad and being thin doesn’t necessarily mean your health is good. 2. We all live in different health body shapes and sizes. 3. While
reduced
physical
activity
and
nutrient poor calorie-dense foods are major contributors to obesity, there are many factors that play a role, some of which are beyond our control. 4. Fitness is more important for general health than weight.
Dr Mark McGrath is an experienced General Practitioner in Brisbane, Australia and has an interest in chronic diseases, obesity, eating disorders and applying psychology to general practice medicine. Mark is passionate about dispelling
medical
misinformation
found
online and may be contacted via his website. GHG Disclaimer – please read
FITNESS
Help Yourself
Back pain through
Words Kusal Goonewardena
important to remain active. This may seem counter-intuitive, and
may be difficult. But extensive research has confirmed prolonged periods of bed
30 | SUBSCRIBE to GHG
...................
IF
you are suffering back pain, it’s most
Design Oleksandra Zuieva
rest worsens lower back pain. If you are in pain the best mantra you can enact is ‘little and often’; move a little, as often as you can. Eventually you can gradually increase your range of movement. GHG Disclaimer – please read
back pain. 1. Watch
out
for
stress.
A
stressful
environment will worsen your back pain. It’s natural to worry about how bad your pain is, when it is going to heal and how much it is going to affect your efficiency, but worrying too much will harm you. 2. Deep breathing. Feeling tense only makes things worse, so you need to somehow relax your body during periods of pain. Rhythmic and slow breathing helps calm your mind. 3. Use a heat pad or ice pack. Heat and ice is most effective when relieving pain. Generally, the rule is that if an injury is hot to the touch, use ice; if it’s cold, use heat. But you may develop a personal preference so be prepared to try one or the other and stick with it for the first few weeks. 4. Consider lumbar supports such as back support, corsets and braces. These might also be helpful in alleviating pain for some people. 5. Follow a home exercise program. I cannot stress enough how important it is to keep active and moving. Once the original pain has passed, a home
............................................................................................................................
Here are some keys to managing lower
exercise program will help you to progress. 6. Use of pillows. When sleeping, placing a pillow between or under your knees may help your back. 7. Do light stretching exercises several times a day. This will help with the pain and may be continued as a preventative measure. Remember ‘little and often’; move a little as often as possible, within tolerable levels of pain. What exercises will help? Often the first place to start is posture – the cause of so much back pain. It’s important that your body is in alignment, otherwise you are working inefficient muscle groups and systems. But there are some good exercises to consider as well. Here are my top seven exercises for back pain. 1. Cat and camel stretch. Get down on all fours, with your hands under the shoulders and knees below your hips. First step – let your head down and try to create a slight curve of your back towards the ceiling (like a cat stretching). Hold the position for
YOUR BODY IS DESIGNED TO
MOVE… ‘LITTLE & OFTEN’ TO IMPROVE YOUR RANGE OF MOVEMENT.
trunk as far as you can so that your back is arched, but do not pull it down. Hold again for five seconds. 2. Hamstring stretch. Lie straight on your back with your leg as straight as possible and try to gently pull it up, until you feel a comfortable stretch. Hold for 30 seconds. Repeat with same side three-to-five times and then repeat with the other leg. 3. Knee to chest. Lie on your back on a table or any firm surface – bend one of your legs forward, holding your hands tightly behind the thigh, while keeping your opposite leg flat. Pull it towards your chest (pain permitting). Hold for 30 seconds. Switch
....................................................................
five seconds. Once done, try and sag your
4. Pelvic tilt. Lie straight on your back, with your feet flat and knees bent. Push the small of your back into the floor by pulling the lower abdominal muscles up and inside. Hold the back flat as you breathe in and out. Hold for five seconds. Repeat. 5. Pelvic lift. Lie on your back, keeping your knees bent and feet flat on the floor. Push down through your feet and slowly lift your bottom up from the floor. Hold for 10 seconds. Return to original position and repeat 10 times. See image below.
legs and then repeat.
6. Piriformis stretch. Lie down on the floor with one foot placed on the lateral aspect of the opposite side knee. Now, with your arm, gently try to pull the thigh of your bent leg and twist the body. Hold for 30 seconds. Repeat with the same side for threeto-five times and then repeat with the other leg.
7. Push-up. Lie flat on your stomach, place your hands and palms down, under your shoulders and straighten your arms to raise your body from the floor. Keeping your body straight, lower your upper body, hold for five seconds, then return to normal position and repeat. If push-ups are difficult then bend your knees and push up from your knees rather than your feet.
The exercises should only be attempted within
tolerable
comfort
levels.
Stop
immediately if any exercises cause pain or increase your symptoms. Some exercises will agree with your injury but others will not. After doing them for a period of 24 hours, listen to your body and continue with the most effective. Stubborn back pain may need professional advice and hands-on treatment. It’s important that any professional you see provides a diagnosis and a plan of action. Expect to see some improvements in three sessions or fewer – if there is no improvement then consider a second opinion. KEY POINTS. • Regular movement within tolerable pain levels is critical. GHG Disclaimer – please read
....................................................................................
PLEASE NOTE.
• Follow an exercise program, do stretches and use other supports such as ice and heat. • If there’s
no
improvement
seek
professional help and don’t be afraid to seek a second opinion.
Kusal Goonewardena is an experienced physiotherapist, lecturer, consultant and mentor to thousands of
physiotherapy
students around the world. Kusal 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. SUBSCRIBE to GHG | 33
Exercises for the
+
50 Group
AGE
Words Margarita Gurevich
Design Oleksandra Zuieva
T
ime and time again, it has been shown
commencing any new physical activity to
that exercise is very important for us
consult your doctor or physiotherapist to
regardless of our age and health
make sure that you have no contraindications.
status. However, as physiotherapists we often
Once you have their guidance the next step
see that as people get older their exercise
is to determine which type of exercise is best.
levels drop. This can be due to a number of
This will depend on a number of factors,
factors including development of aches and
including the following:
pains, decreasing mobility and a general lack of desire to spend time exercising.
• the health of the individual, particularly the
Unfortunately, this creates a vicious cycle
conditions of the cardiorespiratory system
where reduced time doing exercise leads to worsening health and more pain which then makes it even harder to
exercise…and
so
the
• their exercise history • their health and fitness goals • current state of their
cycle continues. To prevent
musculoskeletal
this, it’s therefore extremely
system, including
important to stay active and
muscle strength and
fit as we age. Even for those
flexibility
individuals who have never been very active in their younger years, it’s important to start doing appropriate types of exercise.
IT’S EXTREMELY
• their balance Exercise
is
equally
important for both men and women as both are prone to the development of various ailments with age, including
IMPORTANT TO STAY ACTIVE & FIT AS WE AGE.
arthritis, osteoporosis, urinary incontinence
So, what type of exercise is safe and effective?
In fact, a study published in the Osteoporosis
There are many types of exercises which are
International Journal (2016) concluded that
beneficial, however please remember before
‘progressive high-impact exercise is a feasible
GHG Disclaimer – please read
and falls due to worsening balance, just to name a few. Women in particular, especially after menopause, face the added issue of their bones losing essential minerals such as calcium, making them more brittle and more likely to fracture. One of the best types of prevention and management of osteoporosis is exercise.
SUBSCRIBE to GHG | 35
HYDROTHERAPY IS VERY HELPFUL FOR PEOPLE WITH LIMITED ABILITY TO CARRY OUT EXERCISES ON LAND DUE TO PAIN. in postmenopausal women’. It has been proven that the most beneficial type of exercise to prevent and manage osteoporosis is weight-bearing exercise, i.e. exercise which is performed on land rather than in the water. Exercises are very beneficial 36 | SUBSCRIBE to GHG
...........................
method in seeking to prevent hip fractures
when conducted outdoors, under the sun at safe day times. One good option is walking, which can be made harder by holding weights. Exercise classes and clinical pilates sessions conducted by trained health professionals are also very effective options. Besides this, it’s also important to do regular home exercises. GHG Disclaimer – please read
MANAGEMENT OF
OSTEOPOROSIS. For
other
conditions,
including
are recommended. Hydrotherapy (waterbased exercise) can also be very helpful, particularly for those individuals who have limited ability to carry out exercises on land due to pain, e.g. caused by arthritis. In the water due to buoyancy, the spine and joints are unloaded which makes it easier to exercise. Warm water is another therapeutic helping
to
improve
peripheral
blood circulation, promoting release of endorphins, relieving stress and improving relaxation and providing other benefits. Your physiotherapist is one of the best points of contact in providing you with the
optimal
exercise
program.
taking into account the general health, fitness level and fitness goals.
Margarita Gurevich is Senior Physiotherapist and uses Clinical Pilates, SCENAR Therapy &
other
including
evidence-based Real
Time
techniques,
Ultrasound
and
McKenzie Treatment. Margarita specialises in sports injuries, women’s health (including incontinence) and gastrointestinal issues. Margarita
may
be
contacted
via
her
website.
those
mentioned above, the same types of exercise
factor
....................................................
EXERCISE IS ONE OF THE BEST TYPES OF PREVENTION &
able to recommend the best type of exercise,
During
the initial physiotherapy consultation, the physiotherapist will conduct a thorough full
Editor’s
Choice
THE END OF PAIN
by Dr Jacqueline Lagace
The Modern Western diet is linked to Chronic Inflammatory Disease. How Nutrition & Diet can Fight Chronic Inflammatory Disease. • Use nutritional therapy/diet for relief. • D o not consume wheat, dairy products. • D o not cook meat at high temperatures. • Keep a balance of good intestinal flora.
body diagnostic assessment which will help to
• Prevent growth of pathogenic bacteria in the gut.
diagnose the cause of any symptoms as well
Paperback Published 2015
as identify areas of strength and weakness. Following that the physiotherapist will be GHG Disclaimer – please read
RRP $29.99 Now $23.95 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ
Spring –
Your Fitness Guide Words Kat Millar
Design Oleksandra Zuieva
C
lear blue skies, the sun on your back; the smell of a new season is just around the corner!
2. New Music. When did you last get a new music playlist? It’s so motivating when you have new music
It’s nearly time to lunge into spring: to
to look forward to. We humans have a deep
replace your long-sleeved clothes with
need for variety in our lives and if we don’t
shorts and singlets. What a great feeling!
satisfy it, we can lose motivation.
Some people find it easy to exercise all year round, regardless of the weather. Other people find it harder to get motivated to exercise because of the cold. If you are one of the latter, then this article is for you. Today is a new day – a new opportunity to make the right choices that will take us to the body, the health, the fitness and the life that we want. A new season is a great new chance to reassess where we’re at and decide what we want to do in the future. HERE ARE THREE THINGS TO CONSIDER WHEN PREPARING FOR SPRING: 1. New gear.
New music is one way to inject some more energy and enthusiasm into your mindset when it comes to wanting to exercise. I remember designing a new playlist for a 10km charity run I did and it helped me so much – not just with motivation but total enjoyment! 3. New Action Goals. A new season is a great time to reflect on what you what next. Have you set any new goals recently? Or do you just have old stale ones. Goal setting still a hugely over-looked factor in increasing motivation and purpose in your training and life. Many people keep their goals too general and unmeasurable, such as
When was the last time you invested in
‘Get stronger’ or ‘Get fitter’. Take this a
a new training singlet? A pair of great-
step further by deciding on some specific
fitting shorts? When you treat yourself to
goals – things you will do – to obtain this
new outdoor workout gear, to train in style
outcome.
and comfort, you’ll be more motivated to get moving.
Action goals are things that you need to DO (perform, act upon) to GET the outcome
How about a new pair of training shoes?
that you ultimately want. Having action
One tip on buying new shoes: buy them in
goals in different areas of our training,
the afternoon after you’ve spent some time
helps us stay motivated and see continued
walking throughout the day. Your feet ‘spread’
progress. Action goals have a time-frame.
during the day and if you buy shoes in the
An easy way to make the idea of exercise
morning, you’ll probably find they’ll be too
more exciting and motivating, is to create a
tight for you.
new plan for the entire next season.
GHG Disclaimer – please read
SUBSCRIBE to GHG | 39
Week 1: • Assessment week. Record weights lifted, reps performed or distance travelled for 3-5 different exercises. • Set a goal to increase weights, sets, reps or distance by a set number for the 3 different exercises. • Choose a reward for completing your 4-week goals. • Design a new training plan or ideally, have an exercise professional design one for you. Ensure that it is well-balanced. • Train hard for 4 weeks, focusing on small increments every workout. Week 5 to 11: Repeat above. Week 12: Celebrate. Reward yourself! Then reassess for the next 12 weeks. EXAMPLES OF WEEKLY DESIGN: Week 1: • Push ups – 12 • Run – 3.6km in 30 minutes • Squat – 25kg bar for 10 reps Goal by week 4: • Push ups – 18 • Run – 4km in 30 minutes • Squat – 32.5kg bar for 10 reps Setting action goals for exercise in some ways is experimentation and trial and error, because we all improve at different rates. 40 | SUBSCRIBE to GHG
.........................................................................................................................................................
HERE’S A 12-WEEK GUIDELINE:
Some people will achieve their goals sooner, some later, but remember your timeline is just a ‘benchmark’. It’s more important to have consistency and constant improvement. If you can do more intensity, reps, sets, time or distance with good technique, do more. If you are pushing your limits and not quite getting the numbers that you want, adjust your goal and carry on. HOW TO PUT IT ALL TOGETHER. • Write down the 3-5 parts of your body that you would like to improve and pick an exercise that are appropriate for each. Or you may wish to write down 3 exercises you want to improve on instead. • Write down dates, numbers and goals. I suggest using a spreadsheet with the exercises down the left column and dates across the rows at the top. • Keep a training log and record your improvements. You will find it hugely motivating to see the increases!
Kat
Millar
dedicated
owns to
Get
helping
Results people
Training, transform
their health, mind & body. Since 2003, Kat has helped thousands of people achieve their goals. She’s a coach, speaker, awardwinning figure competitor, fitness lecturer & NLP practitioner. Her passion helps people achieve life-changing results & fulfillment, with a range of programs for holistic health & body transformation. Contact via Kat’s website or Facebook GHG Disclaimer – please read
mindset
D
rug Addiction:
42 | SUBSCRIBE to GHG
How Can I Help? Words Susie Flashman Jarvis Design Olha Blagodir GHG Disclaimer – please read
It
is so hard to help someone on drugs,
and construct a plan together. The addiction
especially if they are in denial. Addiction
will certainly be affecting the wider family
is something that is often kept secret,
and friends and the impact on them can be
making it difficult to confront someone who
something that you can speak about. If they
is caught in its grip. It has many layers, all
have children, you are entering a whole new
hidden under deception. In fact, addicts
arena. There are legal implications regarding
usually believe the lies they tell themselves
their safety and you will need to consider this.
and others. So, the challenge is to find a way to break through the veneer to find the person underneath.
You may be a work colleague who has become aware of the problem. It may also be influencing their work. This will give you
Having worked as a therapist for many years,
another way of confronting it. Usually drugs
I have often had to challenge unhealthy
start to take their toll by affecting time keeping,
lifestyles that involve addictive behaviour.
work output, relationships and self-care. In
For me, it is easier to do because I have a
some organisations, there is support in place
professional relationship with the client. I
to help staff. Coaching or counselling may
usually know a great deal about the client,
be available and if accessed, would enable
often more than family and friends and so can
them to discover the root cause behind the
see clearly without the hindrance of intimate
problem.
relationships getting in the way. So how can you help your friend with addiction? It will depend on some factors: • How close are you? • How robust is your relationship? • How honest are you with your own struggles? • How open are they to receiving support? It is difficult to challenge someone about being on drugs, if you don’t have a close relationship, as they will most likely become defensive. If
Emotional
knowledge
is
important
in
discussing delicate subjects. It involves stating something in a manner that gives the person something specific to reply to. It is very important how you phrase your questions. Try these: • I have noticed that you are not eating well, why is that? • I am concerned about you, I think you are taking drugs. What would help you? • You seem to have lost your zest for life, what can I do to help you?
you are concerned and know someone who
What, why, who, when and where questions,
is closer to the person than you, maybe it’s
are open questions and require more than a
best to speak to them about your concerns
yes or no answer.
GHG Disclaimer – please read
SUBSCRIBE to GHG | 43
ROBUST RELATIONSHIP YOU
IF YOU HAVE A
ARE BETTER PLACED TO
If you have been honest with your friend about your own life, then you are better placed to just speak up. They are less likely to think that you see yourself as superior to them, if they have been a sounding board for you on occasions too. Initially, it would be best if you found out what avenues there are to support them and maybe you could offer to attend with them. There are groups that deal with specific addictions, Narcotics Anonymous (NA) for drug takers, Alcoholics Anonymous (AA) for alcoholics. There are some differences between NA and AA, as alcoholics tended to be pure alcoholics and addicts are pure addicts, but in the current world of substance abuse, crossaddiction seems to be a bit more prevalent, so choosing what program is right for you, is important. See this site for more information on NA and AA. There are also Recovery Groups run in churches based on the same 12 Step Programme 44 | SUBSCRIBE to GHG
..............................................................................................
CHALLENGE THEIR BEHAVIOUR.
that AA and NA use. These groups are for everyone, not just Christians and they work with all addictions. In the end, the only way to help someone on drugs is to confront them, while still believing in them as people. Don’t let it become the elephant in the room. If you know for sure that they are in trouble, take a deep breath, take all the information you have on support groups etc, as well as your concerns, then bite the bullet. Only a true friend can speak the truth.
Susie Flashman Jarvis is an accredited counsellor, speaker and ambassador for the charity Restored working towards bringing an end to violence against women. Susie’s novel At Therapy’s End tackles the issue of domestic abuse. She is based in the UK and is available for skype sessions. Susie may be contacted via her website. GHG Disclaimer – please read
‘I can be changed by what happens to me. But I refuse to be
reduced by it’ – Maya Angelou
Part2
A
NGER
MANAGEMENT Words Ruane J Lipkie
Design Oleksandra Zuieva
VENTING ANGER IS NOT BENEFICIAL, IT ACTUALLY
L
ast month’s edition of Great Health GuideTM, we identified the answers to the following questions:
1. What is anger? 2. Why do we become angry? 3. How do we express anger? 4. The difference ways that men and women manage anger. 5. When anger becomes a problem. It is important to try and understand why you feel angry so that you can identify the root cause of the emotion, which can be both rational or irrational. This can help you to deal with it effectively. Dealing with it effectively increases positive communication and your ability to get along with others. This in turn can help you to function more appropriately and successfully. We will now discuss how to manage anger and a few tips on how to reduce your angry reaction. WHY DO WE NEED TO MANAGE ANGER? Anger is not a good solution to problems. Unmanaged anger creates problems for you and for others around you. People with poor anger management are more likely to
GHG Disclaimer – please read
..........................................................................................................................
ESCALATES ANGER & AGGRESSION.
have problems with personal relationships, workplace relationships and social interaction. These people often become involved in verbal abuse and physical fights, with damage to themselves and to property. Inwardly they can also experience anxiety, depression, low self-esteem, psychosomatic illnesses and problems with alcohol or drugs. It is important to manage anger before it leads to other serious problems. Sitting on your anger and not expressing it may lead to the pressure cooker experience which often results in an explosion! Expressing some feelings of anger in an appropriate way, rather than bottling it up, gives you an opportunity to release some of your underlying feelings, so that you can start to tackle the issues that are making you angry. Although some people believe that venting anger is beneficial, researchers have now found that this actually escalates anger and aggression and does nothing to resolve the situation. Steps to help you manage your anger. A most essential requirement in being able to manage your anger, is to recognise the situations that make you angry and identify your body’s warning signs of anger. Here are three steps to commence with: SUBSCRIBE to GHG | 47
If you know ahead of time what makes you angry, you may be able to avoid these things or do something different when they happen. This would involve you admitting that you do get angry and deciding to take control of your thoughts, feelings and actions. 2. Notice the warning signs of anger in your body: Notice the things that happen to your body that tell you when you are getting angry, for example: heart pounding, face flushed, sweating, jaw tense, tightness in your chest or gritting your teeth. The
...........................................................
1. List things that can trigger your anger:
In the next issue of Great Health GuideTM, we will discuss further strategies for controlling anger: Control Your Thinking; Take time out; How to use a Distraction and Relaxation.
Ruane J. Lipkie is a registered Brisbane psychologist & a member of the Australian Psychological
Society
(MAPS).
Ruane’s
practice offers psychology and counselling advice including clinical, developmental, emotional,
educational
and
relationship
concerns. Visit ‘A Life Logic’. To schedule a consultation and discuss your own journey to success, contact Ruane here.
earlier you can recognise these warning signs of anger, the more successful you will probably be at calming yourself down before your anger gets out of control. 3. Learn strategies for managing anger: There are a number of different ways of
Editor’s
Choice
managing anger and some strategies will suit you better than others. The first word
EVERY WORD HAS POWER
to learn is STOP - you need to say that to yourself – in your head or out loud. Then
by Yvonne Oswald
deep breathing is a good way to calm
Switch on your language & turn on your life
yourself down - so think about 4 times five.
• Power of words
That is, take a deep breath from the pit of
• Power of clear decisions
your abdomen - in for five seconds, hold for
• Power of self-worth
five seconds, out for five seconds and do
• Power of letting go & commitment
this five times. You will definitely feel calmer. To recognise what triggers your anger and to
The very words we say & think not only describe our world but actually create it.
put strategies in place to better manage your feelings of anger and frustration, are things you can do for yourself. They do not need specialised training or information, if you try. 48 | SUBSCRIBE to GHG
Paperback Published 2008
RRP $29.95 Now $19.25 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ
FOR EXTRA BENEFITS CLICK HERE
Disclaimer >
>
Designed by Belinda Nelson
Relationships
Wise ecision
D
Making Words Dr Suzanne Henwood
Design Oleksandra Zuieva
decision, which you felt was a good decision. Where did you make the
decision from? Was it from your head – all about logic and facts, was it a rational explanation that said you should choose a certain outcome? Or did you decide from your heart? Was it driven by what is most important to you, how you feel and how others might be affected? Or was your gut involved? Was it about who you are at your core? Or was it protecting you in some way? Did you act on it quickly?
HOW DO YOU MAKE YOUR DECISIONS?
The art of using your multiple intelligences: Excitingly, the very latest applied neuroscience tells
us
we
have
multiple
brains
(or
intelligences) and that wise decision making is most likely when we use all three brains in a certain order. Each brain has its own ‘Prime Function’ (See Table 1) and when working positively across all three prime functions in each brain, then the brain expresses itself in what is called ‘Highest Expression’ (See Table 2). By focusing on the individual brains and allowing each brain to function optimally and resourcefully, facilitating highest expressing of the brains – then new wisdom emerges which is transformational. 52 | SUBSCRIBE to GHG
.........................................................................................................................................................
T
ake a moment to reflect on a past
Table 1 – Prime Functions of the 3 brains
Head
Cognitive Perception – knowing Thinking Making meaning
Heart
Emotions Values (what is important to you) Connecting with others
Gut
Core identity Safety Action Taking
Table 2 – Highest Expressions of the 3 brains Head
Creativity
Heart
Compassion
Gut
Courage
Experience from mBraining shows that prior to making any decision, there is a benefit from balancing the body and its autonomic nervous system, to fully access all your intelligence. Use breathing to create heart coherence and enable full access to inner wisdom. If ever there was a time in history when wise decision making is needed, surely it is now! Process in mBraining Decision Making Model: 1. Take a minute to quieten and balance your
body.
Sit
quietly,
back
straight,
shoulders relaxed, feet flat on the floor, hands in your lap and bring your attention to your breathing. Consciously bring your breathing into a rhythmic pattern where you breathe in for a count of 6 and breathe out for a count of 6. Hold this pattern for 3 minutes. GHG Disclaimer – please read
taking your attention to your heart area, ask your heart: • What it truly desires • How it feels about the situation • How any decision would affect significant others Allow your system to go quiet so you can hear or feel what your heart is saying. 3. Now, thank your heart and move your attention to the head. Ask your head: • What it thinks about the situation/decision • What does it already know (and is that a fact or might it be your mind read?) GHG Disclaimer – please read
...................................................................
2. Recall the decision you wish to make and
• What story are you telling yourself about it – what meaning are you giving the story you are telling? Be careful not to get too deeply into old ingrained stories – as you may just reinforce a story which may not even be true. 4. Thank your head and move your attention to your gut. Ask your gut: • What decision would keep you safe? • Which choice motivates you to act? • Which choice/option ‘feels’ right’? You may find placing your hands on your tummy allows you to access your gut intuition and intelligence. SUBSCRIBE to GHG | 53
HEART
COHERENCE & ACCESS YOUR INNER
WISDOM
5. Continuing to breathe in your natural beautiful
rhythm
and
reflect
on
the
intelligence that has emerged from all three brains. Are the brains in agreement? If not – what is required to bring them into agreement? What value or resource can you take into the body to enable all three to agree with the decision you have chosen to go with?
..................................................................
USE BREATHING TO CREATE
feel? What will you be doing and who will you be, having made that decision now? I encourage you to have a play with this process on a small decision first. It may take a few practices to be able to recognise your heart and gut – if you have not included them in conversations for a while. And be gentle with yourself. Explore the options in a loving way that always has your best interest at heart.
Dr Suzanne Henwood is an Associate Professor in Health and Social Sciences and a Master Trainer of mBIT (multiple Brain Integration Techniques). If you have any questions about mBraining or the mBraining decision making process – you can always find her at website.
Editor’s
Choice
6. As you bring the brains into alignment, imagine the decision flowing around the brains and remain quiet and contemplative.
BOOST YOUR BRAIN POWER!
This is the point at which new wisdom will emerge. It may be a word, a picture, a feeling, a symbol – you will understand it and can interpret what it means. It may be new information, or it may confirm what you thought you knew. Allow yourself some time to sit with this new wisdom. 7. Be honest with yourself and check for any bias and old thinking. Genuinely ensure all three brains have now had their input before making the final decision. 8. Finally – check out how the new decision feels. Imagine six months down the line having made that decision – how does that 54 | SUBSCRIBE to GHG
by Dr Marie Pasinski
You Can Improve & Energize Your Brain at Any Age
• Invest in Your Brain • Age Proof Your Brain • Wake Up Your Brain • Use Your Amazing Memory Paperback Published 2012
RRP $14.82 Now $14.75 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ
‘Don’t be afraid of your fears. They’re not there to stare at
you.
They’re there to let
you know
that something is
worth it’ – C. Joybell C.
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
...............................
O
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
is
little
always
intimate,
basic
which
cause
reasons,
masculine
too
energy
and behavior or too much
attracted to masculine: Every
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 GHG Disclaimer – please read
....................................
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, SUBSCRIBE to GHG | 57
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
.........................................
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. 58 | SUBSCRIBE to GHG
Published 2017
RRP $34.00 Now $29.75 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ
Kidz Matters
U
nderstand Your Child’s Behaviour
of our ideal. There may be tantrums, tears, aggression, arguing and a
refusal to do what’s being asked. When a child behaves in these ways, our patience is tested. We feel overwhelmed, frustrated and depleted. We label the child’s actions as ‘inappropriate’ and allocate a consequence designed to deter its future repetition. This approach is rarely a success. Which is why we 60 | SUBSCRIBE to GHG
........................................
C
hildren’s behaviour often falls short
Words Clare Crew
Design Oleksandra Zuieva
are continuing to see the same behaviours in our children again and again. You may be surprised to read that a child’s behaviour is not driven by their delight at giving us grey hairs. Instead, it is instinctively selected to meet the needs of their higher development. When examining a child’s behaviour, clues are always left behind, informing us of what is sought developmentally. We just need to sit up and pay attention. GHG Disclaimer – please read
1. Hyperactivity - when a child can’t sit still, medication isn’t what’s needed. The body is craving more movement. A child’s brain is not mature and ready for the academic world of school until foundations have firstly been laid in the physical body. That’s why movement is crucial in early life, with the need continuing if challenges are encountered, in the areas of learning, attention and behaviour. Not convinced? Look at the similarities between toddlers and hyperactive children. Both move constantly, their focus is short and they are working to their own agenda, not ours. The only factor that’s changed between these two groups of children, is our agerelated expectations. 2. Biting - when a child is biting other people or objects, he or she is seeking more proprioception. Proprioceptive input is that which stimulates the muscles, joints and ligaments of the body. Think of anything your body does with exertion; pushing, pulling, squeezing, lifting and yes, biting. Giving a biting child more opportunities to flex their muscles may eliminate this behaviour. Ideas to try include rough and tumble play, carrying
...................................................................................................................
Let’s explore four examples:
their own bag, wall push ups, hanging on monkey bars, deep pressure massage and giant bear hugs. Chewable jewellery can also be used to provide the sought after biting sensation, in a safer way. 3. Thumb Sucking - when a child sucks their thumb beyond toddlerhood, they may be seeking additional comfort in a world that is anxiety provoking. As a baby, the sucking action is associated with comfort and for some children, this need continues beyond the first few months of life. Another reason that a child may continue sucking their thumb, is to relieve the cranial pressure that may be lingering from the birth process. A craniosacral therapist or chiropractor can address this structurally, thereby resolving the behaviour. 4. Meltdowns - when a child is overwhelmed or
when
unexpected
changes
occur,
meltdowns are likely to transpire. Meltdowns are bigger than tantrums and are out of the child’s control. When one has run its course, it is essential to consider the events leading up to it, in order to reduce the frequency of their occurrence. Having a predictable routine and reducing trips to high sensory spaces such as shopping centres, can be incredibly
ALLOCATING A CONSEQUENCE DESIGNED TO DETER REPETITION, RARELY SUCCEEDS.
PROBLEM
BEHAVIOURS ARE DEVELOPMENTAL CLUES IN
DISGUISE
beneficial. When a child feels safe in the world around them, meltdowns dissipate. In reading these four examples, it is easier to recognise that ‘problem’ behaviours in our eyes are developmental clues in disguise. To move forwards, we need to meet our children’s behaviour
with
less
reactivity
and
more
understanding. We need to consider what is
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Choice
TALK WITH YOUR KIDS: ETHICS by Michael Parker
being communicated to us and to plan for how
Have conversations with your children on:
we can support that unmet need.
• Honesty & bullying • Difference in people
Clare Crew has a Master’s Degree in Special
• Acceptance of others
Education & is a Child Development Consultant
• Stealing & telling lies
with qualifications in early childhood, special
• Other things that really matter
education teaching & certification in the field of neuro-development. Her business, Thrive
Paperback Published 2014
Education and Wellness, lights the path for struggling parents & empowers children to be the best version of themselves. Clare can be contacted though her website. 62 | SUBSCRIBE to GHG
RRP $24.99 Now $19.25 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ
I
Emotionally
ntelligent Words Dr Ash Nayate
the last issue of Great Health GuideTM,
the
importance
of
teaching children to be emotional
intelligent was discussed. This is integral to their success in every area of life, from education and productivity, to relationships and self-esteem. GHG Disclaimer – please read
............................
IN
kids
Part 2 Design Oleksandra Zuieva
HERE ARE TWO MORE IDEAS TO ASSIST IN TEACHING THE CHILDREN IN YOUR WORLD TO: 1. Let them witness our mistakes. When it comes to mistakes, there are many great lessons we can teach our kids. To be SUBSCRIBE to GHG | 63
able to recognise a mistake. To be willing to
As caregivers, we can encourage our kids to see
apologise. And, to be humble and dignified
the inherent learning opportunity that mistakes
when receiving an apology from another.
provide - and the best way, is for them to see us
If I had to choose a single greatest lesson, it would be this: mistakes don’t make us bad people. A failed attempt at something doesn’t mean that WE are a failure. Unfortunately, from an early age, many of learn that mistakes are ‘bad’ and that we should avoid them at all costs.
make mistakes and handle them gracefully. For example, ‘I was supposed to take this to Grandma’s house and I forgot. I’m going to message her now and apologise. I’m going to write a reminder on this Post-It and stick it on my keys, so I’ll definitely remember to take it tomorrow’.
It’s reinforced at every turn - we’re encouraged
Not only do we teach kids how to problem-
to make as few ‘mistakes’ as possible on
solve mistakes, we also show them that it’s
tests. We’re encouraged to ‘be right’ and to
human to make them and does not reflect on
avoid ‘being wrong’. Sometimes, we even get
the quality of our character in any way.
shamed or ridiculed for making mistakes. The truth is that mistakes are the only way we learn. We don’t really know something until we’ve put it into practice and with practice, inevitably comes mistakes. Unfortunately, the desire to avoid mistakes and to always ‘be right’, can lead to our kids being fearful to try new things, or take on new challenges.
One of the greatest lesson is that
mistakes
don’t make us
bad people. 64 | SUBSCRIBE to GHG
2. Cultivate positive habits. Emotional intelligence isn’t just about managing the uncomfortable emotions, it’s also knowing how to cultivate the positive ones, too. Gratitude is a real buzz-word in popular culture and it has its share of critics who view it as ‘too spiritual’ or ‘pseudoscientific’ to be of use. Interestingly, the empirical evidence is showing that focussing even a few minutes each day on the things we appreciate, can tremendously improve our mental wellbeing. It’s easy to teach kids to be grateful, because they’re naturally more present in the day to day joyful moments of life. The practice of gratitude can manifest in different ways. For example, talking over the breakfast or dinner table, about the things we appreciate. For younger children who might not fully understand the concept of ‘appreciation’ and ‘gratitude’, we can get the ball rolling with questions such as ‘what’s the best thing that happened today’, ‘what’s something funny that happened today’ or ‘what was your favourite thing about today’. GHG Disclaimer – please read
Emotional
intelligence is knowing how to
Editor’s
Choice
cultivate
RAISING AN EMOTIONALLY INTELLIGENT CHILD
emotions.
Teaching children to understand & regulate their emotional world.
positive
Not only will these questions encourage our kids to adopt a positive and appreciative mindset, but the answers they give can also provide powerful insight into our kids’ minds and opens doors
by John Gottman & Joan DeClaire
• Be aware of a child’s emotions • Recognize emotional expression • Provide an opportunity for intimacy & teaching
meaningful relationships with them.
• Listen empathetically & validate a child’s feelings
Dr Ash Nayate is a clinical neuropsychologist
• Help a child find an appropriate way to solve a problem
for other ways to connect and enhance our
specializing in brain function and resulting behaviour. Ash has almost 15 years’ experience
Paperback Published 1998
working with children and families, supporting them to feel happier, more confident and resilient. To contact Ash please visit her website. GHG Disclaimer – please read
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Motor Skills Improving fine
S
ometimes it’s the little things in life that make the biggest difference and sometimes the little things in life can
be the most difficult. Many children struggle with fine motor skills, or the ability to use their fingers to get the little things done. This might include doing up buttons, zips, doing up shoe laces, playing with favourite construction toys such as Lego, holding cutlery, or helping to pour themselves a drink for example.
66 | SUBSCRIBE to GHG
.........................................
Words Deb Hopper
Design Oleksandra Zuieva
KIDS
NEED MOTOR SKILLS TO GET THE LITTLE
THINGS DONE.
might find these day to day things difficult to do. These are hand and body strength, dexterity and finger co-ordination and the ability to plan what they need to do. Practicing these skills at home can be easy, fun and low cost to do. If your child continues to struggle, please contact your occupational therapist, preschool or school teacher for some more ideas. Here are 5 top tips for making the little movements easier. 1.Sometimes a child finds it hard to control fine finger movements needed in things such as drawing or Lego because they don’t have a stable body base. We need to have strong core postural muscles and
............................................................................
There are three main reasons why children
strength to open milk containers, lunch boxes or the toothpaste. Just like adults go to the gym to strengthen our big muscles, children can also strengthen their hand muscles. For younger children, pull out the playdoh and roll snakes, pinch patterns and make snails. For older kids, they need extra resistance so try plasticine or a soft to medium strength theraputty, for hand strengthening. Or, think outside the box and get them to ‘paint the fence’. This activity is cheap and the large arm movements needed will help strengthen their arms. For strengthening little fingers, buy a cheap water sprayer and give them the job of watering the pot plants. It’s a great strengthening activity and will help you too! 3. If your child is struggling with a daily task, such as tying his or her shoelaces, help to give them the feeling of success. Backward
good control of big arm movements, before we can do small movement tasks such as drawing. Body
strengthening
activities
such
chaining is a great way to
REDUCING MELTDOWNS & IMPROVING CONCENTRATION:
build confidence in fine
The Just Right Kids Technique
the task and then they do
by Deb Hopper
as
motor skills. This means that you complete most of the last part. You say, ‘Well
swimming, trampolining,
done!’ and build up their
or lying on a skate board
self-esteem. The next time,
and pushing themselves
you do one less step and
around helps children to
coach them in what to do,
create a strong postural
to complete the last two
core, arms and legs, to act
steps, giving praise at the
as a solid base for finger
end. Continue until they
based co-ordination tasks.
can do the whole task.
2.
Sometimes
children
also need to strengthen their
hands
and
arm
muscles so they have the GHG Disclaimer – please read
Paperback Published 2016
RRP $21.95 Now $20.80
4. Play the ‘tell you what to do game’. This game is great for kids who struggle with planning or SUBSCRIBE to GHG | 67
pathways to the brain for the next level of learning. So next time your child is struggling with something fiddly, ‘Stop, think, breathe, ask what their plan is’. Think about what fun and low cost games you can do with them, or set
motor planning. Start with bigger movements while they learn the rules of the game, for example, jumping. Get them to tell you what their body is going to do when they do the activity, e.g. ‘jump’. For example, for jumping you need to bend your knees, put your bottom
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up for them, to make it easier next time.
Deb Hopper is an Amazon #1 Best Seller author. She is a practicing Occupational Therapist at Life Skills 4 Kids on the NSW Mid North Coast, Australia, she understands the day to day struggles that children, parents and teachers face and can be reached on her website.
backwards, push up, jump and land. Once they get used to ‘telling’ you how to do bigger tasks, get them to tell you how they do things with their fingers. For example, ask them to tell you how they will pick up their glass of milk at breakfast time. This could be ‘reach out, open my hand, pick up cup, move towards my mouth, take a drink, put it back on table’. Connecting thoughts of planning words into action can help create links in the brain to make fine motor tasks easier. 5. You don’t need to buy lots of fancy toys with bells and whistles to improve motor skills. The best way to learn is to use and practise with containers, jars, lunch boxes, opening cereal boxes or helping to pack the dishwasher. If you child is finding a particular task difficult, say ‘Stop, think, breathe, what is
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THE ARTS & CRAFTS BUSY BOOK by Trish Kuffner
365 Art and Craft Activities to Keep Toddlers and Pre-schoolers Busy • Save money by making arts and crafts supplies with ingredients found around the home • Encourage the development of a child’s concentration and coordination • Create experiments that focus a child’s energy constructively
your plan?’ Once we can stop and get a plan together, it can help to overcome feelings and responses of frustration, makes learning the task easier and creates best feedback 68 | SUBSCRIBE to GHG
Paperback Published 2003
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‘Document the moments you feel most in
love
with yourself – what you’re wearing, who you’re around, what you’re doing. Recreate and repeat’ – Warsan Shire
© 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).