Great Health Guide: October 2015

Issue No.4 – October 2015

Using

exercise to

manage

stress

G et Strategic

for dating success

Slaves no longer:

Real stories from 3 survivors

5 Longevity Top tips for

What to

consider BEFORE

tak ing

Supplements

The Truth about Gluten • Maximize your exercise sessions • Women & Investing Part 2: the basics

© Depositphotos.com/Ammentorp

Contents Inspiration

Relationships

Slaves No Longer: Real stories from three survivors

Get Strategic: Take responsibility for your dating success 25

8

A21

Melanie Schilling

You don’t have to be a Superhero – but you are!

Staying Connected through Disagreement: Relationship Series Part 4

12

Suzanne Henwood

Merie Burton

Nutrition Supplements and Health: what you should condsider before taking supplements

Mindset 18

Emma Tippett

Do I need to eat Gluten Free?

Kate Pollard 2 | GreatHealthGuide.com.au

27

22

Anxiety: are you an empath?

31

Leanne Allen

Change is as Good as a Holiday ... or is it?

33

Paula McSporran GHG Disclaimer – please read

Great health Top Five Tips for Longevity

Fitness 38

Michael Smith

The Importance of Thyroid Function

Using Exercise to Manage Stress: Exercise Program Part 4 53 Tanya Doherty

42

Trudy Cadoo

How to Maximize your Exercise Sessions

57

Kat Millar

Polycystic Ovarian Syndrome and Acne. What can be done?

Melissa Madgwick

48

FiNANCE The Basics of Investing: Women and Investing Part 2

64

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Bill Dodd

GHG Disclaimer – please read

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The GHG Team

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Founder + Editor-in-Chief Kathryn Dodd

DEPUTY EDITORS

Helen J. Dodd, William A. Dodd

APP DESIGN & DEVELOPMENT Monica Dam, Alex Murton

DESIGNERS

Vero Avant, Jenny Hagglund, Alex Mykhno, Felipe Vargas, Oleksandra Zuieva

CONTRIBUTING WRITERS

Leanne Allen, Merie Burton, Trudy Cadoo, Bill Dodd, Tanya Doherty, Suzanne Henwood, Melissa Madgwick, Paula McSporran, Kat Millar, Kate Pollard, Melanie Schilling, Michael Smith, Emma Tippett

OTHER CONTRIBUTORS

Model: Jasmin Smith Photographer: Paul Fletcher Stylist: Lusso Hair & Skin, Clayfield QLD

CONNECT WITH US:

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

SUBSCRIBE: W: www.GreatHealthGuide.com.au © Antalya Developments Pty Ltd 2015

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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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Editor’s note

©DepositPhotos/ ninanaina

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Hello Beautiful Girls I love October – it’s always a beautiful time of year. If you’re in the southern hemisphere the weather starts to get warmer and glimpses of summer start to appear.

However sometimes summer can usher in a fleeting feeling of ‘I must get ready for summer and lose weight’.

Why? And who says?

As you know this very notion of ‘perfect body image’ is one that Great Health GuideTM stands against. Our core message ‘health beyond image – purpose beyond measure’ is one that aims to lead women to great health and beyond. Beyond where? To a life full of purpose, contribution and influence. That’s why we value great health, so that our future is strong and purposeful, unhindered by ill health.

To propel the mission ‘health beyond image – purpose beyond measure’ we are introducing ‘Inspiration’ … a new place of wonder in Great Health GuideTM. Every month ‘Inspiration’ will showcase some amazing women living truly inspirational lives, some of whom have travelled through extreme adversity. My hope is that every woman will be inspired to live their own inspired and purposeful journey.

.......

As always, we continue to build our team of health experts and contributors bringing outstanding content to you. Keep in touch with me at CustomerCare@ GreatHealthGuide.com.au and let me know if there’s anything you’d particularly love to hear about.

To your great health & purpose!

Kath x 6 | GreatHealthGuide.com.au

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INSPIRATION

© Depositphotos.com/ kartos

Š Depositphotos.com/cokacoka

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Slaves No Longer:

eal stories from three survivors Words Chelsea Mitchell & Cassandra Cameron

Design Oleksandra Zuieva

Over 600,000 people are trafficked across international borders every year; 80% are women. There is an unprecedented global demand that is seeing slavery, both sex slavery and forced labour, boom more than ever before. At A21 we have been successful in saving many individuals who are using their freedom to fight for the captive.

The A21 Campaign was founded to eradicate human trafficking and injustice in the 21st Century.

The heart of The A21 Campaign encourages a united global effort to have trafficked girls released from a life full of fear, abuse and trauma and give them back their human birthright - freedom. The following real life stories are from three survivors and they give a voice and hope to the 27 million people who remain in slavery. Some details have been changed to protect their identities.

Story 1: Freedom Found I grew up in Africa and lost my parents in a war.

My grandparents raised me and my siblings but now they are old and cannot work. So when an agent said I could work in the beauty industry GHG Disclaimer – please read

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Human trafficking is alive and it’s depriving men, women and children of their lives.

in Australia and earn ten times the amount I earn at home, I immediately signed up.

When I landed in Australia, the agent took me to my new house where I had to share a bedroom with six people, sleeping on the floor. I grew up sharing a small space with my family, so I didn’t think anything was wrong. They took my passport, so that the visa could be organised and I was introduced to my new boss.

On my first day, I worked 14 hours without any break for food. I could only go to the bathroom twice a day and had five minutes at 11am and 3pm to eat whatever food I brought from home. That first week I barely ate anything. I had no money and the other women shared some of their food with me. After my first week I was paid $80. Even though it was hard work (seven days from 7am to 9pm), I had never had so much money.

I had been in this job for 16 months when I started to get sick. My back was very painful and every time I ate I was in pain. One day I was too sick to go to work and my boss kicked me in the stomach because I complained. I couldn’t move for four days, I had so much pain. When I finally managed to go to work, I became very ill and collapsed. That’s when one of my customers helped me and I ended up in hospital. They told me that I was lucky to be alive. The police asked questions about the bruises on my body – and as a result they were able to rescue all the other women.

Now with the help of A21 I am learning English and studying office and life skills at The Freedom Hub. I want to work in an office GreatHealthGuide.com.au | 9

August and start saving money so that I can go home to my family.

Story 2: Hope Is a Journey I come from a very big and very powerful gypsy community in Bulgaria but from a very poor family who couldn’t cope with me, so I grew up living between my family and an orphanage. I expected to get a job working out in the fields to help lift my family out of poverty. But the job I did get wasn’t out in the fields of Bulgaria, it was in more of a cage in Greece. My mum sold me at 16. So I didn’t get to finish growing up. Instead, I was forced to beg and I was forced to serve men.

One day the police visited my brothel to check that it was legal – prostitutes were meant to have health checks. My brothel was raided and I was one of the lucky ones. I was underage, with no parents and no relatives in Greece so The A21 Campaign accepted me into their shelter. They started working with me to address my trauma problems. They gave me a home and started to save my life.

I was working well with A21 and I even did a hairdressing course, but a year after I had been rescued, I started having the most frightening flashbacks. They were such graphic memories of everything that happened to me. I could see it all. I could feel it as if I was still there. A21 arranged for me to have professional help from psychologists and psychiatrists in Greece and intensive counseling and group therapy sessions are helping me to overcome my past.

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and am hoping to get my first proper job in

I wonder if my life will ever be normal. One of the most difficult things in the world for me now is to see any sort of hope for my future. But being surrounded by and talking with people who have overcome their traumatic past, is helping me to try and look towards my future too. I’m 18 now and thanks to A21 and the professionals who I have had access to, I’m slowly learning how to deal with the dark feelings attached to my thoughts and I have hope for the future.

Story 3: Future Bound My parents are separated and as one of six children, my mother wasn’t coping with all of us, so I was sent to live with one of my cousins.

My cousin told me, ‘I can get you a job in Greece’, so we left Romania and met up with a friend of hers. After that conversation, we both had a job. We walked with her, like three young friends along the streets of Greece – free.

I lost my freedom at 19.

She led us into this room full of girls. That’s when she told us that we had to have sex with men.

We were taken to another room in a building on the other side of the city. That is where the men came – I saw 40 men a day for 2 years!

One night I was told to go to a nightclub for someone special who needed a girl. It’s all a blur now but the police raided the nightclub and they took me away. I was frightened, I didn’t want to tell them anything. I couldn’t trust them. I couldn’t trust anybody. They rang The A21 Campaign in Greece and told me about the shelter. Someone came and picked me up and I thought that I was heading back to the same room full of girls.

GHG Disclaimer – please read

© Depositphotos.com/Maridav

through what I had been through. They were as frightened as I was but had been set free, like me. The people at A21 taught me how to live again, with programs of trauma restoration, life skills and anger management. I have learnt to have fun because I am now free. It’s been two years since I was rescued. I live in an apartment with other girls, am getting a job and I want to help other people as A21 has helped me. I can’t explain how grateful I am, that there were people who taught me how to trust again.

While you have been reading these survivors’ stories, 8 people will have been trafficked and sold at the average age of 12.

GHG Disclaimer – please read

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I did end up in a roomful of girls who had been

We, the free, have the power to help stories like these become a reality for other captives.

We, the free, can help turn a slave into a survivor. We, the free, can abolish modern day slavery and set men, women and children free! Together we can be free!

Australia isn’t immune to the problems of slavery. Please look at The Freedom Hub website to find out how you can become part of the solution. The Freedom Hub is an organisation that helps to rebuild the lives of survivors of human trafficking and modern day slavery in Australia. The organisation helps trafficked survivors to become work ready and builds their confidence and knowledge.

They’re partnering in the global fight to end slavery!

GreatHealthGuide.com.au | 11

© Depositphotos.com/annamile

S

You don’t have to be a

uperhero – but you are!

Words Suzanne Henwood

Design Oleksandra Zuieva

and thought that they have got it all sorted? They just seem to have

everything in order, life seems to constantly be on their side and everything goes right for them? And if you have – have you then compared them with yourself and thought you must be doing something wrong?

A superhero is someone who gets back up and carries on – and keeps giving.

We all have stories to tell. Amazing stories of getting up after being knocked down, of resilience and bravery, yet we do not see the amazing things we do. Somehow we belittle ourselves in ways we would never dream of doing to others. In sharing some of my story, I want to encourage you to speak out and tell your own stories, to recognise just how much you do and how much you bring to others and how, if you just reframe your definition, you recognize that you are a superhero after all. To me a superhero is someone who gets back up and carries on – and keeps giving.

I moved from the UK to New Zealand in 2008.

I moved to an organisation I had previously worked remotely with, so I thought I knew what I was walking into, yet I found myself in the most toxic of work environments that I had ever experienced. I am not going to go into the detail of that (which inevitably would be only my perception of what went on), but it is to highlight that I was (in my view) a strong, GHG Disclaimer – please read

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ave you ever looked at other women

capable woman. I used to coach others and train people to cope in difficult work situations but nothing could have prepared me for being completely ignored and isolated by a few senior colleagues who undermined every aspect of my role and contribution. I very nearly broke, I even considered taking my own life as I found I could not see any way forward. Nothing I tried seemed to make any difference. I felt lost and at the end of my tether.

You are more than enough to deal with whatever life throws at you. You may just not have realised it yet.

So how do you get out of such a hole? Two things happened to turn things around for me.

• Firstly, I learned about mBraining and through that I learned to manage my own autonomic nervous system to moderate my reaction to the situation. This was probably a life saver for me and it was through learning about this new field that I went on to train to be a Master Trainer in mBraining. I established my own company (mBraining4Success) to be able to offer this life changing suite of tools to other successful, intelligent, capable women, so that they too can shine again.

• Secondly, in another reorganisation at work I found myself under a different manager who treated me like a human being of value again.

GreatHealthGuide.com.au | 13

believe I have a purpose to fulfil. I am not one of life’s geniuses, yet I have published several books and have acquired the title of Associate Professor and I am the Director and Lead Coach and Trainer of my own company. I say this not to boast – far from it. I really am just an ordinary woman and I have had along the way, extraordinary support and learning which has made things possible. That has meant I have achieved things far beyond my expectations

Does this mean life is now a breeze? No far from it. I am facing yet another reorganisation at work. And three weeks ago I was driving home from the airport having been to a conference, when I received a phone call from a neighbour. “Where are you?” he said, “There is smoke billowing out of your house - you better get home”. You can imagine the rest of that story. I focus on the blessings that no one was hurt and I celebrate in the small things we found to salvage. My wooden nativity scene which is now my only Christmas decoration

© Depositphotos.com/PixelsAway

and therefore so can you.

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So who am I? I am a woman of faith and I

14 | GreatHealthGuide.com.au

GHG Disclaimer – please read

© Depositphotos.com/almoond

packed they survived in charred albums. I started writing a Phoenix Gratitude Diary on Facebook to focus my mind each day on the blessings and the things I am grateful for. I get up again and continue to take steps forward…

My passion now is about inspiring and supporting others to believe that whatever adversity that they are facing they can get through it. They can rise, like an eagle and soar … not in an unrealistic way, not in a Disney type fantasy – but in a real life way which can be difficult. It can happen because that is what we as superhero ladies do, we pick ourselves up, we dust ourselves off and we carry on, supporting others along the way. It is more than OK to seek support and it is more than OK to lean on someone on the journey. You are more than enough to deal with whatever life throws at you. You may just not have realised it yet.

GHG Disclaimer – please read

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and some photos, which were so tightly

Dr Suzanne Henwood is an Associate Professor in Health and Social Sciences in Auckland, New Zealand and the Director of mBraining4Success. Suzanne is a coach, trainer and consultant using NLP and mBIT and works with real people to awaken, empower and evolve them by accessing their own inner wisdom. Suzanne has a website and a Facebook page to reach people and works with individuals and community groups to offer affordable high quality coaching and training.

GreatHealthGuide.com.au | 15

“Life is either a daring adventure or nothing ”

© Depositphotos.com/DesignPicsInc

- Helen Keller

NUTRITION

© Depositphotos.com/tashka2000

Š Depositphotos.com/lunamarina

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Supplements &

ealth

What to

consider before taking supplements Words Emma Tippett

Design Oleksandra Zuieva

nowadays of

regarding

different

vitamin

the

benefits

and

herbal

supplements and how we can use these natural medicines to improve our health. You can type any health condition into the search engine and pretty much act as your own healthcare practitioner and develop a treatment plan based on what you read. But can you always trust the information obtained? Can you be certain that your understanding of what is going on in your body is accurate? Here’s some food for thought on the use of supplements.

1. What does the word ‘supplement’ actually mean?

Supplement is something added to complete or strengthen a whole.

When we are looking at a nutrient deficiency picture then it makes sense to consider the short term use of a supplement to correct the problem. But why does the deficiency occur in the first place? Ultimately, there is something lacking within our diet and we are not supplying our body with enough of a certain nutrient.

Other factors to consider are the possibility that an underlying health condition needs to be addressed or perhaps certain lifestyle factors such as alcohol consumption or smoking are contributing to nutrient depletion. Increased stress can also deplete our nutrient stores.

GHG Disclaimer – please read

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T

here is so much information available

What’s the long term solution? When we choose to nourish our bodies with good quality wholefoods it is possible to get all the nutrition needed to support good health. To do this we need to be equipped with the knowledge of how we need to eat to obtain the correct nutrition. Food is a complex source of vitamins, minerals and phytochemicals that work in synergy. This means that the bioavailability of nutrients is higher within a wholefood and our bodies can absorb more as a result.

Did you know that there is nearly 100 mg of vitamin C in one orange? Or that in one serving of kale you can obtain up to 150mg of calcium?

You can support bone health, nerve and muscle function and your immunity by including these foods in your diet on a regular basis.

2. How do you know when enough is enough?

Everybody has different requirements for certain nutrients and some vitamins and minerals can be toxic when taken in large does. Zinc is a mineral that is vital for excellent health however too much zinc can result in gastrointestinal upset and in excessive amounts, can lead to dizziness, immune suppression and changes in heartbeat. It is also possible to interfere in the balance of other nutrients when supplementing in isolation. Too much zinc may interfere with copper absorption and this will affect our iron metabolism. Iron and copper are important in red blood cell formation and a deficiency in these two minerals can lead to anaemia.

GreatHealthGuide.com.au | 19

© Depositphotos.com/smaglov

3. Other issues concerning safety The use of some medications and herbal supplements together can either change the therapeutic effects on the body or lead to harmful outcomes. The herb Hypericum (St John’s Wort) is a typical example. This herb can’t be taken with certain anti-depressants and can reduce the efficiency of the oral contraceptive pill. It is important to know all of the interactions if you take medication and 20 | GreatHealthGuide.com.au

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Just because its ‘natural’ doesn’t mean it’s always safe.

are considering the use of self-medicating with supplements. Therefore when speaking with your health practitioner ensure that you let them know of any extra supplements that you may be taking. In summary, the individual herb or supplement may be very healthy but in combination with other medication may cause an adverse reaction.

4. The lack of regulation within the vitamin supplement industry is concerning In March this year the New York Attorney General revealed that the quality of supplements was highly variable (1). One study found that 79% of supplements tested did not contain GHG Disclaimer – please read

what the labels claimed. Lack of regulations mean that you can’t always be certain of the ingredients listed or those contained but not listed. The source of raw materials obtained in production is also not always disclosed.

When considering the use of supplements, the ideal situation is under the guidance of a trained practitioner. Purchase only high quality products. After doing a thorough case history a practitioner is able to assess what would best support your body to balance and heal. In this situation various other factors are taken into consideration, such as dietary and lifestyle changes necessary to achieve health.

There is a time and place for the short term use of supplements but nutrition through food should always be the priority when building the foundations of good health.

Further reading Haas, Elson M 1999, Staying Healthy with Nutrition.

The complete guide to diet and nutritional medicine, Celestial Arts Berkeley, California.

Emma Tippett completed her Bachelor of Health Science (Naturopathy) in 2004 at the Australian College of Natural Medicine.

Growing up in rural Victoria within a household that embraced a natural approach to health and a love for wholefood nutrition, Emma has combined this foundation with a passion © Depositphotos.com/efired

for continued learning to help others reach greater health potential. Emma practices in Surrey Hills, Victoria, Australia and can be contacted on 1300 214 425 or via her website.

GHG Disclaimer – please read

GreatHealthGuide.com.au | 21

G

Do I Need To Eat

luten free?

Design Felipe Vargas

© Depositphotos.com/simply

Words Kate Pollard

luten free products are lining the super­ market shelves, but does ‘gluten free’ mean ‘healthy’? The short answer is no.

Gluten is a protein found in foods, particularly wheat, rye, barley and oats. People with coeliac disease need to have a strict gluten free diet, which means checking all ingredients as well as cross-contamination to manage their condition.

Some people are gluten intolerant and others experience reduced gastrointestinal symptoms by decreasing the amount of gluten in their diet. However for the majority of people there are no issues eating foods containing gluten.

Gluten free is often confused as meaning healthy, however many foods with this label are often not a nutritious choice and will not

22 | GreatHealthGuide.com.au

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G

be a ‘weight loss fix’ as they’re often marketed.

Many packaged products, such as biscuits and cakes, simply swap a few ingredients for gluten free alternatives which makes us believe that they must be better for our health.

Many healthy foods are naturally gluten free, but it’s not the lack of gluten that makes them healthy.

GHG Disclaimer – please read

• Fruit • Vegetables • Meat, fish and chicken (without crumbing or marinating)* • Majority of dairy* • Nuts and seeds • Legumes and lentils *Gluten is often added in the processing of the foods e.g. crumbed meat or sausages.

gluten free, but it’s not the lack of gluten that makes them healthy.

If you’re confused about whether you need to avoid gluten or make dietary changes to improve your health, it is important to see an Accredited Practising Dietitian to get the best nutrition advice for you.

Kate Pollard, Dietitian, APD, AN, BND (Nut & Diet) (Hons), an Accredited Practising Dietician and Nutritionist at the Centre For Integrative Health in Brisbane. She coaches clients towards improving their long-term health and is passionate about assisting chronic dieters to implement sustainable changes, decrease weight fluctuations and improve physical and mental health. Contact Kate today on +61 (0)7 3161 0845 or email info@cfih.com.au

© Depositphotos.com/simply

So don’t believe everything you read on a packet! Many healthy foods are naturally

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

You may have heard someone (or a celebrity) say they lost weight or improved their health by changing to gluten free foods. This results in many people questioning their current gluten containing diet. Many healthy foods are naturally gluten free, but it’s not the lack of gluten that makes them healthy. The following list are naturally gluten free:

GHG Disclaimer – please read

GreatHealthGuide.com.au | 23

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Relationships

Š Depositphotos.com/Shangarey

R

Get Strategic:

take esponsibility

for your dating success Words Melanie Schilling

Design Oleksandra Zuieva

dating and the following YouTube video provides the necessary background.

So, the take-away message here is get strategic!

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

Y

ou need to take responsibility for your

will move from ‘date-less’ to ‘date-ready’ and notice your dating confidence sky-rocket.

Learn more about the program from my website. Happy dating!

In Issue 1, 2 & 3 of Great Health Guidetm, I discussed important points in my three articles about Dating Yourself, Positive Dating Mindset and Personal Dating Brand.

It’s time to apply the lessons from these articles and convert them into action.

When

you

decide

to

date

a ‘quality’ game rather than the frustrating numbers game or ‘quantity’ game of dating.

Once you have defined your own dating brand ‘who am I’ and clarified your dating niche ‘who and where is he’, then you start fishing in a much smaller dating pool. And this is a GOOD THING. Your mission becomes about screening potential dates against your own criteria, rather than simply responding to the men who show interest in you. You become empowered, have a greater sense of control over the process and have more fun.

How can I assist you?

If you are ready to step into your dating spotlight with a strategic, confident approach but are not sure how, join me in my DATEready Program. I will hold your hand (in the virtual, online sense) as you step through each stage of the strategic dating process and guide you toward the best version of yourself. You 26 | GreatHealthGuide.com.au

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strategically you start to play

Melanie Schilling has a presence as a dating coach in the Australian media and is known for her informative, yet fun and energetic approach. She is a regular contributor to Channel 10’s The Project, Studio 10 and The Circle, Channel 9’s Today Show and Mornings, and a range of online and print publications.

Melanie is a registered psychologist and personal coach with over 15 years’ experience in both the corporate and therapeutic arenas. She has chosen to specialise as a dating and relationship coach for professional women. She offers individual coaching, workshops, retreats and online coaching programs. Not only does she offer her professional expertise, but also a strong personal connection to her work. In 2013 Melanie became the first Australian to become accredited by the International Dating Coaching Association (IDCA) in New York, USA and in 2014, she was appointed the Dating and Relationship Expert for eHarmony Australia. www.melanieschilling.com GHG Disclaimer – please read

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Staying onnected

C

through Disagreement Part 4: the Relationship Series Words Merie Burton

Design Oleksandra Zuieva

and at the same time staying intimately connected with him or her sounds

like an unrealistic dream. In a relationship it’s impossible to agree on everything and after a relatively short time together, all couples will disagree about issues or need to discuss ‘touchy’ matters. This is often a crucial point in a relationship because a person might believe they have only two options. They might think that they have to give up their point of view for the sake of peace or they might believe that they have to dig their feet in and fight to the bitter end.

However, there is another way of disagreeing or discussing sensitive issues whilst still staying connected. The Four Points of BalanceTM proposed by Dr. David Schnarch (2011) are trademarked by him and can be found in his work.

The Four Points of Balance[1] is a four-

step strategy to help make the process of communication very simple. This doesn’t mean that confronting a difficult situation will suddenly become easy, it just means that having four basic points to remember will help you in the midst of a tense moment.

The Four Points of Balance

by Dr. David Schnarch are:

TM

1. Solid Flexible Self™ 2. Quiet Mind & Calm Heart™ 3. Grounded Responding™ 4. Meaningful Endurance™ 28 | GreatHealthGuide.com.au

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T

he idea of disagreeing with your partner

1. Solid Flexible Self™ (First Point of Balance). This is important to identify who you are and what you’re about. It’s about coming into a conversation with your partner aware of your core values and what you stand for. At the same time you are open to differing opinions and viewpoints.

2. Quiet Mind & Calm Heart™ (Second Point of Balance). This simply means that you calm your own anxieties without expecting your partner to, in order to discuss the topic at hand.

In a way you become aware of what’s happening in your thoughts and body and you begin to self-soothe. This is important because you are not relying on your partner to agree with you and soothe you. You are simply stating what’s important to you based on your core values.

3. Grounded Responding™ (Third Point of Balance). This means you become aware of and regulate your tone of voice, your body language, your facial expressions and your general presence. The key is to speak in a calm and grounded way. This isn’t about pretending to be calm; this comes from the idea that you’ve begun to self soothe and you use a different part of your brain from which you respond to your partner rather than react.

4. Meaningful Endurance™ (Fourth Point of Balance), which means that you tolerate pain for the sake of growth. It’s painful to talk about things that you know might cause some friction in the relationship. However, it’s painful to not say what you really mean or to resent your GHG Disclaimer – please read

© Depositphotos.com/ konradbak

meaningless and doesn’t lead to growth in the relationship. Meaningful Endurance™ means that you understand that it will be painful and stressful to approach a touchy subject but you choose to do it for the sake of individual growth and for the health of an authentic relationship.

This article is a very short description of a deep and genuine approach to better communication in a relationship and if you want to understand it more fully you can check out this website.

Live passionately GHG Disclaimer – please read

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partner for ‘no go’ topics. That kind of pain is

References: [1] Schnarch, D. 2011. Intimacy and Desire: Awaken the passion in your relationship. New York: Beaufort Books.

Merie Burton is a member of PACFA (Psychotherapy and Counselling Federation of Australia), registered psychotherapist and counsellor and works with individuals, couples and young people in her own counselling practice. Merie runs regular workshops on stress, anxiety, mindfulness and relationships at different locations throughout Brisbane and the Gold Coast. For further information or an appointment check out Merie’s website and Facebook page.

GreatHealthGuide.com.au | 29

Š Depositphotos.com/darknula

mindset

Anxiety Being an Empath

© Depositphotos.com/loriklaszlo

Everyone has traits of being an empath.

The more in tune you are with yourself and your surroundings the more you will feel sensitive to the emotions and energies of others. When someone realises that they are an empath it changes the way that they see the world, themselves, and their anxiety.

Words Leanne Allen

I

n my practice as a psychologist I see a lot of clients with anxiety. I have come to realise that a very high percentage of these people can also identify as being an empath, which is a person who has the ability to understand and share in the feelings of another. Once an anxious person realises that they are an empath, it changes the whole way they look at themselves and their anxiety.

Anxiety is a condition that affects one in four of all Australians at any one time[1]. That’s one in GHG Disclaimer – please read

Design Vero Avant

five men and one in three women and it affects children too. There are different types of anxiety disorders, such as social phobia which affects 5% of the population and Generalised Anxiety Disorder which affects another 2.7% of Australians [2]. To find out if you have anxiety you can complete the Depression Anxiety and Stress Test on our website.

Anxiety is more than just stress. Everyone feels stress at some point in their lives, however anxiety has symptoms like rapid heart rate, GreatHealthGuide.com.au | 31

Everyone has traits of being an empath. The more in tune you are with yourself and your surroundings the more you will feel sensitive to the emotions and energies of others. When someone realises that they are an empath it changes the way that they see the world, themselves, and their anxiety.

• They realise that all the emotion they are feeling actually is a reflection of other people’s emotion and not all their own ‘stuff’ • They can learn how to distinguish between their own emotion and that of others • It becomes obvious that the time out they give themselves in nature is essential and if they haven’t been doing this, then they start to 32 | GreatHealthGuide.com.au

An empath is someone who is highly sensitive to the feelings of others.

An empath is often someone who is easy to talk to because they listen and tend to understand on an emotional level what is going on.

So an empath will do whatever it takes to help others.

• They understand why they feel drained around some people and they can make a decision to cut contact with those people (this really is very important) • They begin to understand themselves on a far deeper level If you believe your anxiety could be due to you being an empath then do your research!

As previously mentioned there is a lot of information on the internet about this. You can also find psychologists or counsellors in your area who might understand this. It might take some ringing around though.

Leanne Allen (BA Psych) is the principle psychologist at Reconnect Psychology and Coaching Services. She has trained in Sandplay Therapy, NLP (Neuro-Linguistic Programming) and CBT (Cognitive Behavioural Therapy) and has just completed training as a life coach. Leanne’s approach is to look forward whilst releasing the trauma of the past. If you would like to talk to Leanne or arrange an appointment in person or via Skype, you can reach her on +611300 132 252. Please feel free to leave a comment on the Facebook page or check out Leanne’s Website.

GHG Disclaimer – please read

© Depositphotos.com/loriklaszlo

An empath is someone who is highly sensitive to the feelings of others. They may have heard others tell them that they are too sensitive or feel overwhelmed by crowds or shopping centres. An empath is often someone who is easy to talk to because they listen and tend to understand on an emotional level what is going on. So an empath will do whatever it takes to help others. Further, an empath can feel that their energy is drained by loud places or music. An empath would often prefer to be around animals and feels the need to be around nature to recharge. There is so much information about this on the internet, I like ‘30 Traits of an Empath’ [4]. To find out if you are an empath, take this quick test.

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

sweating, stomach aches and a feeling of fear or panic that can leave people avoiding situations. It can be so debilitating that sometimes people may feel like they cannot leave the home [3]. If you relate to being an empath and have a degree of anxiety, here’s a few more keys that may assist you further.

Š Depositphotos.com/EpicStockMedia

G

Change is as

ood

as a Holiday... or is it?

Words Paula McSporran

Design Oleksandra Zuieva

Is it being said purely out of habit or is there a hidden message that

we need to be thinking about when we hear it? Perhaps the person using this phrase is trying to convince themselves of something.

My passion for understanding human behaviour and a genuine curiosity for these types of phrases frequently used in everyday life, has inspired me to explore this saying further.

Seasons change and people change. Yes, we all know this and it makes sense but have you ever considered why we want and need to experience change?

I believe we can draw many lessons from nature and people can relate to the seasons and seasonal cycles in life as well as in nature.

In autumn we watched the leaves slowly change colour to the gorgeous browns and golds. Then before we realized it, the leaves had fallen to let us know that winter had arrived. We admired the structure of the trees during ‘hibernation time’ over winter until the next change of spring to witness the buds forming and transition into new leaves and blossoms. The tree is back on its journey to complete the seasonal cycle returning to its full splendour laden with leaves that shade us from the heat of the full sun during summer.

In spring we often feel invigorated. Maybe it’s the blossoms and spring flowers with their striking colours and fragrances being released for the indulgence of our senses. A wonderful contrast to the cooler winter days where most of us spend much time indoors with artificial

34 | GreatHealthGuide.com.au

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W

hat does this phrase really mean?

heating and limited exposure to the fresh cooler air. Perhaps it’s something else?

Spring brings with it change and ‘new beginnings’. In order for there to be a new beginning there needs to be the changes that summer, autumn and winter contribute. Each season has its own meaning, its own purpose and its own impact on change. Without the seasonal change, there are consequences. For example, if the winter doesn’t get cold enough, the spring flowers wouldn’t be as prevalent because they didn’t respond and begin growing as the ground warmed. If the older leaves weren’t triggered to change during autumn, then they wouldn’t be able to make way for the new growth in spring. The fruits wouldn’t ripen in time for the summer season.

So how do the seasons relate to change and a change being as good as a holiday?

When you are on a holiday what do you feel?

Different people experience different things and as we know, not everyone is the same.

Are there times of the year, or times in your life when you want to experience something different from your usual type of holiday?

So, what experiences do you prefer?

• Do you hibernate and shut off from the public eye so you can heal, recover and/or rest so that on your return, you can begin new projects, build new GHG Disclaimer – please read

© Depositphotos.com/nejron

new ideas with greater energy?

• Do you take time out and allow yourself to transition from working and creating things, building relationships and/or projects to reaping those rewards? This is a time to reflect on your achievements and celebrate the rewards.

• How do you celebrate the warm weather?

Do you lay on the beach or beside a pool during the day and party at night? Perhaps you’re active with sports and activities GHG Disclaimer – please read

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relationships or experience or pursue

that energise you. Do you travel with others or meet up with others on your holiday? This could be on the beach or in the snow; it’s the activities that generate the experiences.

• Do you prefer to experience a holiday where you are inspired to consolidate your thoughts and experiences? Perhaps you need a change in environment to reflect on the past and take time out to plan and prepare for the future. Some people need this experience to help them slow down, to realize that in order for the rewards to GreatHealthGuide.com.au | 35

So you may look at a spa treatment or massage experience or a more luxurious holiday where you ‘indulge’ and reward yourself for a period of time. A change of pace may be the order of the day however you choose to experience that.

Take a moment to reflect right now … what type of holiday experience would you like and perhaps need right now?

Whatever holiday or experience you choose, does it trigger a change in how you feel?

What feelings are they triggering in you? Is it to go faster or slow down? Are you in need of some time-out to rest, or a more of an adrenaline rush experience?

When people are speaking about ‘a change being is as good as a holiday’, I believe they are sharing their need to change their experience/s right now. In some cases, this is just an excuse because those changes could be out of their control and that person doesn’t want to be perceived that way.

Remember, there is no right or wrong. There is no ONE experience or type of experience that is better than another, it’s about what you want and need for your best performance, health and wellbeing right now. For a 36 | GreatHealthGuide.com.au

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continue, they must look after themselves.

fruit tree to bear the most incredible and delicious fruits, that tree must experience the change in seasons. If a season is skipped or the seasonal change is not fully experienced, it has a direct impact on that tree and the health of the fruit.

Listen to your body and create the change that you need to experience now while the circumstances are in your control. Don’t become a victim of the environment or what is happening to you. Be intentional and make things happen for you, for your health and for the future that you desire.

If you would like to know more about how you can create the ‘right’ kind of changes for your situation, Paula McSporran is an experienced Executive Performance Coach, specializing in working with individuals who want to achieve more from life. She is offering a strategy consultation via her website.

Paula McSporran is an Executive Performance Coach, highly skilled and experienced, as well as a Master Practitioner and Trainer of Neuro-linguistic programming (NLP). Her clients become skilled and confident in the art of negotiation and communication.

Clients increase their team’s performance and individual productivity. Paula is also an expert in reducing stress, conflict and procrastination. Connect

with

Paula

on:

+61 (0) 421 976 831 or through her Facebook page or email at paula@theperformanceinstitute. com.au.

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great health

Š Depositphotos.com/ Vadymvdrobot

Š Depositphotos.com/Wavebreakmedia

L

Five Top Tips To

ongevity Words Michael Smith

Design Oleksandra Zuieva

of life, wouldn’t it be great if we could live longer and still be

active both physically and mentally! While there are some unusual ways to live longer like following very low calorie diets, which have been shown to extend life, but they don’t necessarily increase health, vitality and one of the most important things … fun.

Here are my top 5 tips to increase your longevity and vitality.

1. Reduce Obesity This is number one because being overweight increases your risk for developing many of the chronic diseases that affect longevity and quality of life as we age.

Conditions

like diabetes, cardiovascular disease and dementia are all affected by the inflammation that obesity causes.

Increased abdominal fat indicates that you are becoming insulin resistant which means that you need to reduce your carbohydrates from processed food and soft drinks to lose weight.

This does not mean a low calorie diet, just a reduction in sugars and other carbohydrates to improve your longevity. As well, increasing the good quality fats will help with weight loss and ensure you’re getting adequate nutrition.

Action steps to take: • Include 20-25 grams of protein with each meal GHG Disclaimer – please read

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W

hile getting older is just a part

• Eat plenty of vegetables and salads plus 1-2 pieces of fruit each day • Eat enough good fats like olive oil, coconut oil, macadamia oil, avocado and nuts each day • Avoid all processed and refined foods that contain sugar and grains • Don’t drink your calories in the form of soft drinks, juices and flavoured milks.

2. Stay Hydrated This seems almost too simple to include in an article on longevity, but it’s an area where many people fall short and it can have such a profound effect on so many areas of your health.

With so many choices of drinks these days it is easy to forget about good quality water and I am not talking about buying water in plastic drinking bottles, as these are not great for your health or the health of the environment.

Action steps to take: • Install a water filter so that you can have your own good quality water at home • Get a stainless steel or glass water bottle • Try some herbal teas instead of high sugar drinks • Drink green tea which helps the Chinese and Japanese people live to a healthy old age.

3. Get Good Quality Sleep People are sleeping on average one hour less each night since the rise of electronic devices GreatHealthGuide.com.au | 39

screens may fool our brains into thinking that it is daytime when we would normally stay awake and thus their constant use is affecting the quality of our sleep. It is no surprise that the number one complaint in my clinic is fatigue.

Sleep is not just about energy renewal since poor sleep affects your hormones and increases inflammation which is the driver behind most chronic diseases. The quality of your skin and hair is compromised so that you age less gracefully. Poor quality sleep leads to poor memory and mood swings that increase

Action steps to take: • Aim for a minimum of 7 hours each night and some people may need up to 9 hours • No screens or electronics for 1-2 hours before bed, as not only does this make it harder for some people to fall asleep by suppressing melatonin, but it affects the quality of your sleep • Turn off mobile phones or put them in flight mode, turn off Wi-Fi to decrease electromagnetic

radiation

as

this

has been shown also to affect sleep quality.

© Depositphotos.com/Wavebreakmedia

your risk of accidents.

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like laptop computers and iPads. These bright

40 | GreatHealthGuide.com.au

GHG Disclaimer – please read

4. Exercise and activity Exercise helps to increase longevity in many ways and when I talk about exercise that does not mean running marathons or anything extreme, as this can actually increase inflammation and reduce longevity.

Exercise should mean more than just going for a walk if you’re going to increase longevity and quality of life. You need to do some strength training as this will help to prevent osteoporosis, reduce arthritis and maintain strength to be able to do everything you want to do.

Action steps to take: • Find opportunities to keep active during the day, especially if you have a job that involves a lot of sitting • Do strength training 3 days a week; this does not mean you have to go to a gym • Incorporate stretching and mobility into your day with yoga, Pilates and simple stretches.

5. Relax and have fun Stress is one of the biggest causes of many health problems, both physical and mental GHG Disclaimer – please read

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Remember, one of the best cures for stress is laughter and friendship… the next best thing is to have a pet to keep you company.

and in today’s fast paced world many people don’t take time to slow down and live in the moment.

One of the best cures for stress is laughter and friendship, you don’t need to have lots of friends but a few close friends are important … the next best thing would be to have a pet to keep you company.

Action steps to take: • Have a spiritual or emotional outlet such as meditation, prayer or time in nature • Take time to laugh and smile with friends, watching a comedy or reading a funny book • Be involved in your community or sporting groups or plant a garden with friends.

Look after your health and wellbeing in these 5 small ways and you will find that you will increase your chances of living to a ripe old age and be able to enjoy every moment.

Michael Smith is a Naturopath and Functional Medicine Practitioner at Planet Naturopath.

Specializing in hormonal disorders, adrenal, thyroid and digestive function, Michael works with clients form the chronically ill to athletes wanting to improve performance.

Consultations are available via Skype or phone.

Michael can be contacted via his

website.

GreatHealthGuide.com.au | 41

The Importance of

TFunction

hyroid Words Trudy Cadoo

Design Oleksandra Zuieva

D

o

you

with

struggle

your

weight

although you are

eating a perfectly healthy diet and exercising regularly?

Are

you

fatigued

feeling or

anxious,

experiencing

muscle weakness? Have you considered

checking

out

your thyroid function? While none of these symptoms are absolutely specific to thyroid disease alone, they are often signals that something could be wrong with your thyroid.

the body depends upon thyroid hormones for regulation of their metabolism.

42 | GreatHealthGuide.com.au

GHG Disclaimer – please read

Š Depositphotos.com/ everythingposs

Every cell in

in the front part of the neck. It is part of the endocrine system which secretes regulatory hormones into the blood. Production of thyroid hormones depends upon adequate amounts of iodine and the ability of the thyroid to utilize it.

The hormones regulate the basal metabolic rate and have an effect on development and growth.

Dysfunction of the thyroid is more common in women than men and can cause a number of different symptoms depending on whether the thyroid gland is over functioning or under functioning. Often a mild thyroid imbalance will go unnoticed, with symptoms such as mild weight gain, fatigue, depression and constipation.

Hyperthyroidism is a state of over-activity of the thyroid gland with excessive production of thyroid hormones causing an increased metabolic rate. Hyperthyroidism is far less common than hypothyroidism. Symptoms of hyperthyroidism can include: • Feeling hot and intolerant of hot weather; excessive sweating • Weight loss usually with an increased appetite • Nervousness; anxiety; restlessness; insomnia • High blood pressure; increased heart rate; heart palpitations • Hand tremors and fine tremors of the fingers • Fatigue; muscle weakness • Menstrual periods become very light or stop altogether GHG Disclaimer – please read

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The thyroid is a butterfly-shaped gland situated

• Possible swelling of the thyroid gland, referred to as ‘goitre’ Hypothyroidism is a state of under-activity of the thyroid gland with an underproduction of thyroid hormones. The most common cause of hypothyroidism is an autoimmune disease called Hashimoto’s thyroiditis. The body’s own immune system attacks and destroys the thyroid cells, producing inflammation and leaving the thyroid unable to manufacture sufficient amounts of thyroid hormones. This causes the body’s metabolism to slow down, producing symptoms such as: • Tiredness; fatigue; muscle weakness and cramps • Depression; irritability • Weight gain for no apparent reason • Intolerance to cold weather • Brittle, dry hair; thinning of the hair, including the eyebrows • Slow heart rate; weak pulse • Puffiness of the hands and face • A croaky, hoarse voice • Decreased appetite; constipation • Poor concentration; poor memory; mental confusion • Loss of libido; infertility Factors that affect the thyroid function 1. Iodine Deficiency Thyroid cells are the only cells in the body that can absorb iodine and convert it with tyrosine GreatHealthGuide.com.au | 43

is the main cause of hypothyroidism worldwide and the leading cause of intellectual disability in babies and children in developing countries.

In some developing countries, the population including pregnant mothers, does not have access to seafood and crops are grown in soil deficient of iodine. In Australia, people who rely on tank water are at risk as rainwater lacks iodine, but iodised table salt is readily available and can overcome this problem. However in western countries, the concern with hypertension has resulted in the decreased use of salt and iodine deficiency is again becoming apparent.

2. Stress Thyroid disorders are closely associated with stress disorders. Adrenaline plays a role in exacerbating the symptoms of

thyroid

dysfunction. In hyperthyroidism, the adrenaline receptors are unregulated, increasing metabolic activity, causing anxiety, insomnia and other

44 | GreatHealthGuide.com.au

hyperactive symptoms. In hypothyroidism, nervous system manifestations such as fatigue and depression are intensified by a reduction in the sensitivity of adrenergic receptors.

3. Autoimmune Disorder Autoimmune disorders occur when the immune system produces antibodies that attack its own tissues. Sometimes this occurs in the thyroid gland. Scientists are not sure why the body produces antibodies against itself.

Some think a virus or bacterium might trigger the response, while others believe a genetic flaw may be involved. Three autoimmune disorders of the thyroid are: Hashimoto’s thyroiditis which is the most common form of under-active thyroid in developed countries such as Australia and America.

Graves’ disease which is the most common form of an over-active thyroid accounting for 85% of all hyperthyroidism.

GHG Disclaimer – please read

© Depositphotos.com/ lola19

(T4) and triiodothyronine (T3). Iodine deficiency

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

(an amino acid) into two hormones, thyroxine

of the thyroid gland that occurs in 5 to 9% of women during the first six months after giving birth. The exact cause is unknown but women who develop postpartum thyroiditis are likely to have an underlying autoimmune condition that shows in pregnancy. The thyroid usually returns to normal within 12 to 18 months after commencement of the symptoms.

4. Foods that may interfere with thyroid function Foods such as soy can interfere with the functioning of the thyroid gland to produce thyroid hormones. Other foods that may block the uptake of iodine in their raw state are cabbage, cauliflower, broccoli, kale and kohlrabi, so these must be well cooked.

In susceptible people, gluten can affect the thyroid as it is capable of stimulating the immune system to produce autoantibodies. Research has shown that a high percentage of people with autoimmune thyroid disease are gluten intolerant. Patients who have been diagnosed with a thyroid condition, could consider being tested for coeliac disease.

Nutrients that assist the thyroid function A variety of nutrients, vitamins and minerals are required for healthy thyroid function. The list below is not exhaustive: 1. Iodine - a mineral essential for production of thyroid hormones. Iodine can be found in seafood, seaweed, dairy products and prepackaged breads. Eating seafood three times a week or using iodised salt in cooking will GHG Disclaimer – please read

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Postpartum thyroiditis which is an inflammation

assist in maintaining good levels of iodine. It isimportant to note that people with Graves’ disease and other overactive thyroid conditions should consult their General Practitioner before commencing any addition of iodine to their diet.

2. Selenium - this trace element has many important roles in the body, including crucial roles as a cofactor in enzymes essential for production of thyroid hormone. The best dietary sources of selenium include brazil nuts, crab, salmon, poultry, pork and walnuts.

3. Zinc - low zinc levels are associated with poor

thyroid

hormone

production

and

reduced basal metabolic rate. Foods rich in zinc include oysters, pumpkin seeds, ginger root, eggs, pecans and whole grains.

4. Copper - is needed in small amounts for healthy thyroid function. Copper and zinc compete for absorption so it is possible to become copper deficient if you have been using a high dose of zinc for an extended period of time. Nuts and legumes are a good source of copper and interestingly foods rich in copper are typically even higher in zinc.

5. Tyrosine - an amino acid, is needed for the formation of thyroid hormones. Tyrosine is widely found in foods such as meat, fish, dairy products, eggs, nuts and seeds.

6. Vitamin A – thyroid hormones are required for the conversion of beta-carotene into vitamin A in the body. Therefore if you have hypothyroidism you may be deficient in vitamin A. Food sources of vitamin A are eggs, fish, butter (organic) and full cream milk. Cod liver oil supplements are high in GreatHealthGuide.com.au | 45

7. Vitamin D - specifically beneficial for autoimmune related thyroid imbalance. Vitamin D is naturally produced by the body when skin is exposed to sunlight. Depending on the season and country where you live, about 20 minutes of sunlight on the legs and arms every day should produce an adequate amount of vitamin D. Vitamin D is found also in fish (such as salmon and sardines), eggs and cod liver oil. Many dairy products are enhanced with vitamin A and D.

Thyroid Testing: Self testing and clinical tests

Clinical Assessment is important to get the correct diagnosis of thyroid function.

Thyroid tests you can do yourself 1. Basal Body Temperature - the basal (resting) body temperature is a good indicator of thyroid function. Follow the instructions as indicated: • It is preferable to use a mercury thermometer.

• On waking, take your temperature from your armpit before any movement; do not have anything to eat or drink prior to the measurement.

• Hold the thermometer in place for ten minutes and continue lying still.

Write down your temperature for four consecutive days.

46 | GreatHealthGuide.com.au

• If you are menstruating, only do this test on the second or third day of the menstrual flow.

With a normal functioning thyroid, basal temperature should have a reading of 36.4 - 37.1°C. A consistent reading of 37.1°C or higher may indicate elevated thyroid function. This method is not 100% accurate and should not be relied on solely. It can be helpful when used in conjunction with other thyroid tests.

2. The Thyroid Neck Check - This test is advocated by the American Association of Clinical Endocrinologists. It is a test that allows you to check if there are any changes in appearance of your thyroid.

• Holding a mirror out in front of you, look at your neck just under your Adam’s apple and above your collarbone.

• Tip your head back, take a sip of water and swallow. If you see or feel any lumps or bulges in this area as you are swallowing, you should see a doctor to get it checked out.

• Thyroid nodules are likely to move when you swallow.

Clinical Thyroid Tests 1. Urinary iodine test measures the amount of iodine in a 24-hour urine sample. It is often considered as the ‘reference standard’ for giving a precise estimate of an individual’s iodine excretion and thereby iodine intake.

GHG Disclaimer – please read

© Depositphotos.com/ lola19

sweet potato and pumpkin.

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

vitamin A. Beta-carotene is found in carrots,

2. The thyroid function test will give the levels of the following hormones in

• TSH - Thyroid Stimulating Hormone produced by the pituitary gland • Free T4 or FT4 - Free Thyroxine

© Depositphotos.com/Healing63

your blood:

In early 2003, the new guidelines for thyroid function tests were issued by the American National Academy of Clinical Biochemistry.

Unfortunately some laboratories are still using an outdated reference range. The following statement was extracted from the ANACB press release, issued January 2001. ‘Even though a TSH level between 3.0 and 5.0 mlU/L is in the normal range, it should be considered suspect since it may signal a case of evolving thyroid under activity.’

3. Other Thyroid Tests • Reverse T3 - is an inactive form of the thyroid hormone, T3. It is produced during periods of high stress. High rT3 can leave you with symptoms of hypothyroidism despite a normal thyroid function blood test.

• Thyroid antibody tests can test for autoimmune

thyroid

diseases

like

Hashimoto’s thyroiditis, Graves’ disease and postpartum thyroiditis. Autoimmune disease of the thyroid can cause both hypo

and

hyperthyroidism,

GHG Disclaimer – please read

as

the

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

• Free T3 or FT3 - Free Triiodothyronine

antibodies can either block or stimulate the thyroid receptors.

Often in early stages of thyroid disease, the individual will present to the doctor with various symptoms, ranging from fatigue to an enlarged thyroid gland. Even if the blood test results are normal, the symptoms must be constantly monitored. Thyroid function can be greatly influenced by diet and nutritional intervention.

If left undiagnosed, thyroid damage may occur. If you suspect that you have a thyroid problem after reading this article or you have a family history of thyroid disease, I encourage you to see your health care professional to determine what is best for you. This article is for information only and should not be used to diagnose, treat, cure or prevent disease.

Trudy Cadoo is a Senior Naturopath at Brisbane Livewell Clinic, Chermside. She believes that health is more than the absence of disease. It is the balance of many factors including mental, emotional and physical wellbeing. Trudy uses a wide range of diagnostic tools to identify and treat presenting problems.

GreatHealthGuide.com.au | 47

Polycystic

O

varian Syndrome & Acne

I

What can be done?

Words Melissa Madgwick

Design Oleksandra Zuieva

n the three previous issues of The Great Health Guide, I described my experience

with

polycystic

ovarian

syndrome (PCOS). PCOS is a hormonal disorder caused by low levels of progesterone (an

androgen

or

© Depositphotos.com/Valentyn_Volkov

& high levels of testosterone male

hormone). It is defined by irregular, abnormal or absent menstruation and infertility.

The

androgenic

hormone

testosterone, causes acne, excessive body hair and hair

and insulin resistance leading to excessive body weight.

All of these symptoms vary between individuals, some symptoms may be absent while others are much worse.

48 | GreatHealthGuide.com.au

If you are suffering from PCOS related symptoms, ask for a blood test today from your health care professional and see if your progesterone levels

are

very

low

like

mine were. If you’ve been diagnosed with PCOS, like

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

there are high levels of insulin

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

loss or balding. Frequently

me, you probably feel like you’ve reached a dead end, are alone and an outcast from ‘real life’. But please know, you’re not on your own. At least 1 in 10 women are diagnosed with PCOS during their reproductive lives.

GHG Disclaimer – please read

women who have PCOS. When

acne

PCOS,

the

is

linked

to

imbalance

of

hormones with higher levels of

androgens

may

cause

more intense acne and ‘flareups’. Acne are lesions or cysts that develop rapidly in areas of the face and neck. They form as a result of high levels of an oily substance (sebum) from the sebaceous glands beneath the surface of the skin. The pores of the skin become blocked with sebum, dead skin cells and bacteria which become infected and inflamed. The pores burst open

releasing

sebum,

bacteria and white blood cells into the surrounding tissues.

personal

battle

with

PCOS and acne lasted for ten years. My ‘normal adult life’

consisted

of

terrible

acne breakouts lasting three months at a time, terrible menstrual pains and heavy bleeding, fluctuating weight and zero sex drive. My acne story was pretty horrific. I actually hid in my house for three months while my skin was at its worse due to PCOS. The pictures below show me before being diagnosed with PCOS. Acne progressively got worse after these pictures were taken.

When the underlying disorder is treated to rebalance hormones, the acne will also subside.

GHG Disclaimer – please read

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Acne affects about 1 in 3

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

If you are suffering from PCOS related symptoms, ask for a blood test today from your health care professional.

My

Why is your skin breaking out?

One of the primary reasons for the break out of acne is of

hormone

imbalance

progesterone

and

testosterone associated with PCOS. Since this type of acne is a result of PCOS, when the underlying disorder is treated to

rebalance

hormones,

the acne will also subside.

However since acne is a very obvious external symptom, it can be reduced in severity by

external

measures

of

cleanliness, diet and reliable skin preparations.

What about life style?

Life style factors such as chronic stress, lack of any exercise, poor sleep patterns, and a diet which is high in sugars and carbohydrates but low in vegetables, fruits and fibre, may contribute to worsening of acne related to PCOS. Many of these lifestyle factors are closely interrelated and feed into a perpetual vicious cycle, leading in general to chronic poor health with symptoms of type 2 diabetes, obesity, hypertension, high cholesterol, joint and skin GreatHealthGuide.com.au | 49

syndrome, fatigue, anxiety and depression.

Here are my 5 top tips to achieve better looking skin today: Please note this information is not intended to replace treatment provided by your Medical Practitioner.

It is important to check with your Medical Practitioner and Nutritionist to verify any of these tips below.

1. Drink plenty of water: Make sure you are drinking at least two litres of good quality water daily. More water can be drunk depending on your body size. Do not over drink as your electrolyte balance can be disturbed. Keeping your level of fluids high makes such a big difference to your energy and also does wonders for your skin.

It hydrates your skin and flushes out toxins more easily.

2.

Get

your

digestive

system working: Digestive problems can be caused by many factors. The digestive 50 | GreatHealthGuide.com.au

system can become inflamed due to poor dietary factors and chronic stress. The flora of the gut is dynamic and changes in this flora will set up inflammatory responses to molecules or toxins that would normally be eliminated.

The gut (the internal epithelial surface of the body) and the skin (the external epithelial surface of the body) are the largest

areas

exposed

to

foreign particles from the environment. If the person’s immune system is weakened by disease, chronic stress, cancer treatments, poor diet and life style, then these most exposed areas of the body will become compromised and will not be able to maintain their normal defence even to the usual flora. I believe that a compromised immune system could be one of the most underestimated causes of acne in PCOS. Tip numbers 3 and 4 will help you get your digestive system functioning properly.

3. Change your diet: a.

Minimize

intake

your

particularly

monosaccharide

sugar the

fructose.

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

syndrome, polycystic ovarian

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

inflammation, irritable bowel

Table sugar is equal amounts of

fructose

Fructose

and

is

glucose.

added

as

a

sweetener in most processed and

packaged

foods,

including soft drinks, cereals, bread and most low fat dairy products to improve the taste of reduced fat products. b. Eat fruits and vegetables that are

low in

including

fructose

blueberries,

strawberries, kiwifruit

melon,

and

bananas;

broccoli, cauliflower, carrots, cucumber, lettuce, tomatoes, green peas, seaweed, olives, sweet potato and zucchini.

Use

ginger,

cinnamon, pepper

turmeric,

basil,

and

oregano,

mustard

to

flavour foods in place of prepared sugary sauces. c. Eat plenty of fish with high levels of omega 3 oils (salmon and other oily, cold water fish). d. Fibre from low fructose fruits, vegetables and some grains (oats, quinoa, brown and white rice) is important to keep the digestive system healthy and bowel function normal.

GHG Disclaimer – please read

© Depositphotos.com/SSilver

in Tip 2, chronic stress and persistent negative emotional states are very likely to cause inflammation in the body, joints,

digestive

system

and also in the skin. Start meditating for 30 minutes a day, do a few minutes of deep breathing and stretch your whole body several times a day.

5.

Supplements:

Women

with PCOS tend to be deficient in a number of key vitamins and supplements. So make sure you are getting enough inositol, folic acid, omega 3 and vitamin D as a start. They will never replace your nutritional GHG Disclaimer – please read

and lifestyle changes, but they can complement and accelerate their impact on your hormones.

If you can take a few things from this article and put my

advice

on

lifestyle

into practice, you should eventually heal yourself from PCOS and from acne which is one of its worst symptoms.

I know, I did after three months! You can rebalance your hormones, get back into reality, feel whole again and face the world – literally!

For more information on the points above or to learn how to healed yourself naturally from PCOS, please feel free to visit my website where I

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

meditating: As mentioned

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

4. Stop stressing and start

share more about my journey, tips, knowledge, experience and support. Also if you are suffering

from

hormonal

acne, please look at my new website - Heal My Acne - that will provide ideas on how you can start clearing up that stubborn acne for good.

Happy healing!

Melissa Madgwick is a 29 year old woman who is on other side of healing from polycystic ovarian syndrome.

Her life now revolves around health. She is an avid health advocate who specialises in working with women who suffer from PCOS and eagerly helps others overcome the PCOS disease holistically.

GreatHealthGuide.com.au | 51

© Depositphotos.com/pyotr021

FITNESS

e

Using

xercise to Manage Your Stress

E

Design Oleksandra Zuieva

© Depositphotos.com/andresr

Words Tanya Doherty

xercise can help you manage

your

stress

levels and give you a

much-needed break from the daily ‘busyness’ of your life.

But exercise can also increase your stress levels if you are not listening and responding to your body’s needs.

It’s important that you are flexible with your exercise program to recognize when and what type of exercise you should be doing to support your body and mind.

When

you

demands

on

exercise, your

the body

become greater and your GHG Disclaimer – please read

GreatHealthGuide.com.au | 53

your

body

releases

the

hormone cortisol to help deal with the stress. In this case it’s the exercise that’s the stressor.

Cortisol is called a ‘stress hormone’ which, tracing back to our primal days, was an essential defence mechanism.

Back then we literally had to ‘fight or flight’ when in danger.

We either needed to run from what was threatening us, or stay and fight our ground. We don’t need cortisol for ‘fight or flight’ in a hunting context anymore (hopefully!), but it is still needed in this day and age.

Cortisol is synthesized by the cortex (outer part) of the adrenal glands that are located on the top of each kidney. Other hormones are produced by the brain to increase or decrease cortisol.

The primary function of cortisol is to make energy available by metabolizing glycogen and fat stores into glucose to increase blood glucose levels. It works against

another

hormone,

insulin which is produced by the pancreas to reduce blood 54 | GreatHealthGuide.com.au

glucose levels. If cortisol levels remain high, resulting in high blood glucose levels, then insulin production becomes high as well in an attempt to maintain the correct level of blood glucose. If both cortisol and insulin remain high for extensive periods, then insulin resistance occurs which may result in diabetes.

Cortisol

narrows

arteries

and together with adrenalin produced

from

the

inner

part of the adrenal glands, increases blood pressure and heart rate. Thus for ‘flight or fight’, the body needs high blood glucose for immediate energy

together

with

an

increase in blood pressure and heart rate.

You may find that even though you exercise regularly & eat wholesome foods, you carry extra weight around your stomach – caused by cortisol.

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

settling point. In response

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

body deviates from its natural

Cortisol is a natural immunesuppressant, meaning that it suppresses the immune system and prevents the release of substances that cause inflammation. If the body

is

levels

producing

of

cortisol

consistent

basis,

high on

a

when

higher demands are placed on the body, this can lead to

a

depression

of

the

immune system. This then lowers our resistance to disease and contributes to poor wound healing. We do need cortisol to help keep us motivated and deal with daily tasks but when it remains consistently high it becomes a problem.

Research has shown that when

you

exercise

at

an intensity above 40%, cortisol is released into the

body. Most

of

the

cortisol is used during your training session to increase energy

by

increasing

blood sugar levels from stored glycogen and fat, increasing blood flow and heart rate. However, some cortisol will remain in the body

after

the

training

session.

GHG Disclaimer – please read

© Depositphotos.com/mihtiander

find that even though you exercise regularly and eat wholesome foods, you carry extra weight around your stomach. So other disease symptoms are likely to follow as a result of excess cortisol

Before starting your exercise session, tune inwards and ask what your body needs

produced

at

high

levels

in the body, it can lead to insulin imbalance allowing continuous high blood sugar levels. This results in an GHG Disclaimer – please read

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

When cortisol is continually

increase in visceral fat in the abdomen and around vital organs and leads to obesity.

This happens because you are not effectively dealing with your stressors. You may

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

It’s important to listen to your body.

which hasn’t been utilized effectively.

So how can you manage this?

Because cortisol is released due to stress, exercise training will increase your threshold.

As you become fitter, the exercise that you do won’t be as stressful on the body, so it won’t be a perceived threat, meaning that less cortisol will be released in response.

GreatHealthGuide.com.au | 55

exercise becomes so valuable to our health.

However, if you are already stressed and by adding high intensity

exercise

sessions

into your routine, this is only going to put more stress on your body and as mentioned earlier, it is going to affect your immune system. This means that you will be more susceptible to colds and other illnesses. In this situation,

40% or lower of your abilities and this will provide support to your body and mind, instead of increasing its workload.

You might be interested in a study which showed the effectiveness of low intensity exercise in controlling cortisol levels.

If you are feeling stressed, try and do some meditative, flowing

exercise

with

gentle movements to help regulate lower

your

your

breathing,

stress

levels

and calm yourself. Some great examples are yoga, swimming and walking. You should leave your planned

higher intensity sessions until you are feeling less stressed.

It’s important to listen to your body. Before starting your exercise session, tune inwards and ask what your body needs.

Listen carefully and follow its response – you already have the answer inside of you.

Tanya Doherty is the founder of ‘Beachfit and Wellbeing’ and a

Personal

MMA

(Mixed

Trainer martial

with arts)

Level 1 Fitness. She is also a Charles Poliquin Biosignature practitioner. Based in Sydney, Tanya works in assisting women and men to live in optimum health.Tanya can be found at her website or her Facebook page.

© Depositphotos.com/cookelma

instead of doing your high

intensity sessions working at

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

where moderate

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

This is the point

intensity sessions, plan lower

56 | GreatHealthGuide.com.au

GHG Disclaimer – please read

Š Depositphotos.com/Ammentorp

How to

M

aximize Your Exercise Sessions Words Kat Millar

Design Oleksandra Zuieva

want to maximize our sessions in order to achieve the best possible

results. There are two common problems which may prevent us from achieving the desired result. Let’s take a look at each one.

Problem 1: Staying with the same exercise program for too long The first problem is becoming stuck in the same routines for too long. As a human race we are creatures of habit. This is because one of our fundamental human needs is certainty and we create routines naturally to help free up mental space to make it available for other things. Many of us have our favourite exercises, our favourite ways of doing things, our favourite times and days to train etc. It’s a way of reducing the feeling of being overwhelmed and creating certainty. This problem happens when we stick to the same things for too long.

Problem 2: Changing the exercise program too often The second problem is ‘program hopping’ before making consistent progress. The reason many of us do this is because, just as we have a fundamental need for certainty, we also have a need for variety.

We like the ‘latest and newest’ workouts or search for the secret method or next best thing that we haven’t tried before. It becomes a problem if our short attention span and tendency to get bored easily causes us to give up on things too quickly.

This needs to be considered if one of your goals is to improve performance or skill or increase strength for example.

58 | GreatHealthGuide.com.au

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

W

hen it comes to exercise most of us

There are different considerations with each of these problems. Firstly, while changing your program regularly is essential, problems arise when you try new things too often and discard old routines. In many cases some of these ‘old’ routines could be the ones that are working well for you. I remember a coach saying to me years back, “Kat, building your body is not always exciting. You need to do it anyway”.

On the other hand, it can be ineffective to jump from one program to the next in search of the ultimate routine that claims it’s the best and is going to work (often unrealistically) fast.

However, if you don’t change anything, nothing will change for you. If you keep doing what you’re doing and expecting different results, you’re probably going to be disappointed. What you need, is a healthy balance of these two.

In order to maximise your exercise sessions, it’s important to look at ways to change your workout routine so that it continues to produce better outcomes and results and also focuses on the individual areas of your body that you personally need to improve. So considering these two common problems, how do you know when you should change your workouts?

Here are three different reasons.

When to change your workout routine: 1. If what you’re doing stops working for an extended period of time 2. If your goals change 3. If you get so bored that it’s affecting your motivation GHG Disclaimer – please read

for an extended period of time: If you stop achieving results, this is really the number one (and most obvious) reason to change your workout routine in some way – when it is no longer doing what it’s supposed to do. The longer you’ve been training, the more often you need to change your program.

For example advanced trainers (over a year of regular and consistent training) need to change their program much more often than a beginner or an intermediate exerciser.

2. If your goals change: If your primary goal was always strength related and now your primary goal has changed to building muscle or losing fat, then changes should be made to your program to reflect the changes in your goals. If your goal is fat loss, then your program can generally be changed more often than strength training or specific skill training.

3. If you get so bored that it’s affecting your motivation: If you become really bored with what you’re doing that it’s beginning to affect your motivation to exercise, then it’s probably time to change something to bring your interest, desire and motivation back.

So, what does maximizing your exercise sessions really mean?

1. Taking you out of your comfort zone 2. Giving your brain a change 3. Taking you to the next level GHG Disclaimer – please read

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1. If what you’re doing stops working

1. Taking you out of your comfort zone: There is no growth in the comfort zone.

There may be maintenance, but not growth.

Maximizing your sessions gets you out of your comfort zone where change happens.

2. Giving your brain a change: Again this comes back to variety being a fundamental human need and so it makes sense to include some mental variety and change to prevent boredom. It can help you to look forward to your sessions and bring out your best.

3. Taking you to the next level: Maximizing your sessions is about optimization, efficiency and effectiveness. It’s about looking at every area of your exercise plan and thinking about how you can improve it.

Before I elaborate further on how to maximise your exercise sessions, there are a few things you need to establish: a. What’s your Number 1 goal?

What do you really, really want to achieve more than anything? b. What is keeping you stuck?

It may be procrastination, fear of failure, fear of success, a limiting belief, lack of knowledge etc. It’s important to identify what it is. c. What needs to change?

You now need to establish what needs to change and what needs to stay the same.

It’s not necessary or helpful to change everything all at once, all the time.

GreatHealthGuide.com.au | 59

© Depositphotos.com/alanpoulson

1. Get more bang for your buck 2. Try some complexes 3. Change one or more variables

1. Get more bang for your buck: Compound lifts (using two or more joints) give you more bang for your buck because they burn more calories and are conditioning more of your muscles. If your goal is fat loss, it’s not the most effective use of your time to do six sets of bicep curls. To lose fat, it’s wise to incorporate big lifts that burn a lot of calories. I recommend you choose 1-2 big lifts for each major muscle group. For example, front squat or rear-foot elevated lunge, deadlift, incline press, military press, some form of row and chin-up.

Most of your results will come from simply practicing

and

refining

60 | GreatHealthGuide.com.au

fundamental

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

So, how do you maximise your exercise sessions?

compound lifts regularly. It doesn’t mean every single session needs to be a gutbusting effort, however to continue to achieve results focus on progressively overloading the muscles in some way over time.

2. Try some complexes: A complex is a series of fast pace exercises where you perform all of the assigned reps on one exercise before moving to the next. If you want your training to be rewarding, complexes are a great heart-pounding alternative to traditional cardio.

Weight training can be a fun and challenging workout and when performed with things like complexes, there is post oxygen consumption effect which means that you burn more calories after the workout. Also, if you set up your complexes properly, you can exercise all of the main muscle groups and even have specific work for your abs, at the same time as burning loads of calories (plus setting yourself up to burn loads after your workout too). This is a win-win!

Complexes could include: • Barbell complex: Barbell deadlift, barbell front squat, barbell bent-over row, barbell shoulder press • Dumbbell (DB) complex: Walking lunges holding DB, DB chest press, DB push-press, DB alternating bent-over rows • Body-weight complex: Burpees, walking push-ups, body-weight squats, jump-lunges GHG Disclaimer – please read

muscles, increase your general fitness or just to become more athletic, I recommend you pick two or three complexes and perform them after your regular weight training session.

For fat loss, I’d recommend doing all three complexes, one for each day per week, on the days when you’re not doing your regular program. Just remember to start at your own level and if in doubt, work the intensity up slowly.

3. Change one or more variables: In most cases, you’d probably be able to keep the overall setup and structure of your routine exactly the same and just make smaller changes to various aspects within the workouts.

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

If you want to use complexes to firm up your

Variables to change: 1. Change your positions, angles, grips & order 2. Additional suggestions for substitutions 3. Personal Best opportunities

These include sets, reps, time, tempo, frequency, intensity, type, overload methods and rest periods. If your goal is strength I recommend you mainly concentrate on the major compound lifts you want to improve and within those exercises make subtle changes. This will ensure that your strength and coordination continue to improve.

By varying your movement patterns slightly, you may increase your chances of sparking © Depositphotos.com/Ammentorp

continuous gains and motivation.

1. Change your positions, angles, grips and order: There are always alternatives to the exercises you are already doing which can help to spice up your routine. For example: • Switch incline barbell presses to decline dumbbell presses • Switch standing barbell curls to seated dumbbell curls • Switch seated cable rows to T-bar rows, bent over barbell rows, or some type of chest supported row GHG Disclaimer – please read

GreatHealthGuide.com.au | 61

• Switch exercises with an underhand grip to an overhand grip • Switch bilateral exercises (where both arms and legs are used at the same time) to unilateral exercises (each arm or leg is trained individually)

2. Additional suggestions for substitutions: Beyond this, there are plenty of other changes that can be made without changing the entire program altogether. For example, you could change the order of the workouts within the week or the month or change the order of exercises within a workout. You could decrease or increase the rest time between your sets. I recommend you time your rest periods as this can drastically alter the effect of the workout.

You could also change sets and reps in a way that keeps the volume and balance the same. For example, if you’re doing three sets of eight reps (24 reps total), you could switch it to four sets of six reps (still 24 reps total).

Again, pretty simple. There are dozens of other similar changes you can make just like the examples given.

3. Personal Best Opportunities: One way of setting a personal best is to pick five of your favorite compound exercises.

Set goals for increasing them all by a given amount in eight or twelve weeks. Or pick one 62 | GreatHealthGuide.com.au

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

• Switch lunges to single leg squats

exercise that you really want to improve on over the next four weeks and focus hard on that exercise.

I hope you now have a good understanding of why you should systematically change your exercise plan and have picked up many different ideas on how to maximize your exercise sessions. It is important to have your General Health practitioner assess your fitness level before commencing any exercise programs.

If you would like to know more about how I could help you with your health, fitness and lifestyle journey, please email me: info@katmillar.com I’d love to connect with you!

Kat Millar works with people globally to get in better shape and improve their health, confidence and energy. Through her coaching, training, online programs and seminars, Kat has helped close to a thousand people since 2003 to achieve their goals. She’s an award-winning figure competitor, fitness lecturer and NLP practitioner and has a passion for nutrition and behavioral psychology. Kat offers a range of programs for total body transformation and can be contacted through her website or her Facebook page.

GHG Disclaimer – please read

FINANCE

© Depositphotos.com/tab62

Š Depositphotos.com/digitalstorm

I

Women &

nvesting Part: 2 The Basics of Investing Words Bill Dodd

Design Oleksandra Zuieva

investing, particularly for women. As pointed out in the first article, over

past generations few women took an interest in financial matters which were left largely to the man. This has had to change for a number of reasons and although all Australians need to become smarter with their money, women face some unique issues when it comes to handling money and investing.

It is estimated that up to 8 5% of all women will be responsible for their own financial well-being within their lifetime. This is as a consequence of many women deciding not to marry, divorce and women living longer than men.

Before we start to consider investment there are some basic points to consider.

The first step to investing is saving. It is important to save at least 10% of your income and invest this in a secure place with a return above the inflation rate. Above all, avoid credit card debt by paying the entire balance in full. Credit card debt deprives so many Australians of the opportunity to accumulate wealth.

Investing requires patience and it is important to start investing early and invest regularly to take advantage of the power of compound interest. The following graph provides an example of the effect of compounding interest.

GHG Disclaimer – please read

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

T

his is the second article in a series on

In this example, a simple strategy of investing $50 every month at an annual return of 10%, grows to about $110,000 over a 30 year period.

Note the important role of compounding in this example because the investor has only contributed $18,000 of the $110,000 which has accumulated over the 30 year period.

Effect of Compound interest – $50 invested every month for 30 years at 10%

An investment strategy which takes advantage of compounding ensures that any investor who plans and starts to invest early, can accumulate sufficient assets to be comfortable in retirement even if on a modest wage.

The aspects of investment that you need to understand 1. Decide on your investment objectives Why are you investing? Are you investing to buy a home or for retirement? How much will you invest on a regular basis? How much will you need for a comfortable retirement? Will this be GreatHealthGuide.com.au | 65

2. Understand the risks Risk takes many forms. The main ones are: • Market risk – the risk that the market will fall and most shares will fall in value too.

• Specific risk – sometimes referred to as business risk. This is the risk that a specific security that you invest in, will fail due to problems such as bankruptcy.

• Inflation risk-inflation is the loss of purchasing power. This is a problem for all investors and particularly for retirees who are depending on returns from investments.

3. Understand the investment alternatives. The major asset classes are: • Property - this can be direct investment or through a property trust • Equity - by buying shares you become a shareholder in a business • Cash - this could be in a bank account or a cash management account • Debt - debt securities include bonds and mortgage based securities Investments should be diversified to include several of the above asset classes. Over the long term, shares have outperformed other asset classes. Shares are an attractive investment because they are very liquid, which means that you can readily sell them. This is important because while it may take three or more months to complete the sale of property, shares can be sold on the market immediately and the 66 | GreatHealthGuide.com.au

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part of your superannuation plan?

funds are transferred to the investor’s account in three days. Shares also offer the opportunity to diversify investments over very different businesses and into international markets.

4. What returns can you expect?

Investors are often unrealistic about the returns that investments will yield. When investing in the share market investors need to realise that the long term (more than 40 years) return on the market is about 12%. In reality if an investor can maintain a return of 10% over the long term, this is well above average. In the current investment climate with bank interest rates at record lows of 2%, the returns are likely to be significantly lower than the long term average.

5. It is important to diversify Risks can be lowered with diversification and this is an important part of the investment strategy.

A planned investment approach would usually include investments from several of the asset classes.

6. Have a written plan Once your objectives are clear, you must have a plan and it must be a written plan. Most investors do not have a written plan which explains in part why so many investors have such poor returns.

7. Monitor the investment Always remember that no one will look after your money better than you will. Even if you have a great financial advisor it is essential to monitor the progress of all investments on at least a monthly basis. This is conveniently done using an MS Excel spreadsheet or you could use a notebook. The performance of your portfolio GHG Disclaimer – please read

and the ASX200 index provides a very useful reference point for investors. Monitoring the investment really takes little time and if you do it conscientiously then you will know exactly how your investment is performing. Furthermore you will have the information to enable you to avoid the problems of the bear market of 2008 when so many investors lost half of their investment capital simply because they failed to monitor their investments.

8. Understand what your finance professional can and will provide The financial services industry in Australia has generally not served investors well. Despite the high fees, very few fund managers are able to consistently outperform the share index in the long term. You need to be aware that many well credentialed professionals may have a poor record of investment performance and should be avoided.

This means that all investors need to protect themselves by having some understanding of © Depositphotos.com/digitalstorm

the investment process, how it works, where to get advice and where to turn to if there are difficulties.

9. Understand where you can get investment advice The advice given by professionals such as financial advisers and brokers may not always be in the best interest of the investor. It is important to find an advisor that you have confidence in, who is competent and understands your investment needs. There are a number of useful websites providing investment information, including the GHG Disclaimer – please read

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

should be compared to a suitable benchmark

ASIC website. Not for profit organisations such as the Australian Shareholders’ Association and the Australian Investors’ Association serve Australian investors and provide a wealth of information and some investment education.

10. Investment courses There are many courses offered on investment.

While some are very useful, they are often very expensive. A useful starting point would be the excellent online courses available at the education centre of the Australian Securities Exchange at no charge. I have offered a series of courses in investing in the share market in all Australian states over the past few years for Investment Associations. The 10 module video series of that course is now available free to members of the Australian Shareholders Association.

This article has provided a brief overview of investing. The remaining four parts to this series will deal mainly with investing in the share market. A more detailed introduction to investing particularly in the share market can be can be obtained from my website.

Bill Dodd is a retired academic with a long experience in investing. His concern at the lack of financial literacy in Australia prompted him to become active in investment education. Since 2009 he has given courses on investing for the Australian Shareholders’ Association and the Australian Investors’ Association in all states. His website provides investor information and his 10 session video course on investing is available on the Australian Shareholders Association website GreatHealthGuide.com.au | 67

© Antalya Developments Pty Ltd 2015 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).