Great Health Guide March 2016 by Great Health Guide

Issue 9 – March 2016

Bald Rock N a t i o n a l P a r k: Discover the MAGIC HELP your Child

EXCEL

CLASS

HOW to

REDUCE ASTHMA

Nutrition TIPS for

ANTI-AGING

Love more

& Argue Less Celebrating

DIFFERENCE:

Autism

WHAT ARE SMART GOALS? • HOW STRESS & SLEEP AFFECT AGING • PREVENTION & MANAGING INCONTINENCE

Contents

Inspiration

NUTRITION

MY JOURNEY THROUGH MULIPLE SCLEROSIS

NUTRITION TIPS FOR ANTI-AGING 8

DIET AND LIFESTYLE TIPS TO REDUCE ASTHMA

. . . . . Lara Flanagan

Two mums making a difference in the Autism Community

. . . . . Robbie Clark

RELATIONSHIPS 16

HOW TO LOVE MORE AND ARGUE LESS

It’s all about communication . . . . . Jane Nguyen GHG Disclaimer – please read

. . . . . Gauri Yardi

A place to see in the Southern Hemisphere

2 | GreatHealthGuide.com.au

Suggestions to help reduce and prevent asthmatic episodes

How stress and poor sleep affect aging

RELAX & REVIVE . . . . . Caitlin Reid

SLEEP, STRESS AND AGING: PART 3 27

. . . . . Larissa Hill

DISCOVER THE MAGIC OF BALD ROCK NATIONAL PARK

Top foods helping to age the healthy way . . . . . Pip Reed

Lifestyle changes helping me through MS

CELEBRATING DIFFERENCE – AUTISM IS A DIFFABILITY

KIDZ MATTERS DO YOU WANT TO HAVE HAPPY KIDS? PART 2

Role models determine the way children handle emotions . . . . . Ash Nayate

HELP YOUR CHILD EXCEL AND LEARN IN CLASS

Seven very useful tips for parents . . . . . Deb Hopper

MINDSET PILATES FOR THE MIND

Stability for the mind helps physical and mental health . . . . . Vanessa Bartlett

GOAL SETTING: PART 2

Our hopes and dreams are really goals . . . . . Loudy Wiggins

Great health PREVENTION AND MANAGEMENT OF INCONTINENCE 51

This problem can be successfully managed and often cured

. . . . . Margarita Gurevich

Fitness ARE YOU SETTING YOURSELF UP FOR FITNESS FAILURE?

What are SMART goals? . . . . . Kate Morris GHG Disclaimer – please read

GreatHealthGuide.com.au | 3

THE GHG TEAM ...................................................................................

FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd

DEPUTY EDITORS

Helen J. Dodd, William A. Dodd

DESIGNERS

Olha Blagodir, Oleksandra Zuieva

CONTRIBUTING WRITERS

Vanessa Bartlett, Robbie Clark, Lara Flanagan, Margarita Gurevich, Larissa Hill, Deb Hopper, Kate Morris, Ash Nayate, Jane Nguyen, Pip Reed, Caitlin Reid, Loudy Wiggins, Gauri Yardi

OTHER CONTRIBUTORS

Front Cover Image: Bald Rock National Park, New South Wales, Australia.

CONNECT WITH US:

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

SUBSCRIBE: W: www.GreatHealthGuide.com.au

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).

4 | GreatHealthGuide.com.au

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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.

EDITOR’S NOTE

......

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

Hello Beautiful Ladies, The vision of Great Health Guide is to enable women’s greatness. Because of that I’m always interested to meet and hear about amazing women who rise above their circumstances to achieve greatness. These women probably would see themselves as normal, everyday women however to me they are simply extraordinary because of the choices they have made. In an earlier issue, we have highlighted the story of a young lady who found herself as an innocent child in the midst of her country’s civil war. What happened to her and her family was senseless, however this woman’s determination and her choosing to forgive, has enabled her to be an incredible and functioning woman in society. In this issue we present another inspiring story of a woman’s journey through Multiple Sclerosis that captures the strength and determination not to give in. As Lara Flanagan says, ‘With a debilitating illness like MS, it is difficult to find hope … I have taken control of my own health and now there is always hope.’ Another person, whom I have met, is equally inspiring. She is a beautiful confident young lady who, after a serious blood disorder, endured severe health complications, comas, and surgeries. She is now permanently in a wheel chair with amputated digits. This once incredibly active, young woman has now turned her situation into something truly remarkable as she speaks in forums about self-esteem and body image. This is another story of a remarkable lady helping to enable women’s greatness. In this issue of Great Health GuideTM there are tips to find out How to Love More and Argue Less, with two great articles on How to Have Happy Kids and Help Your Child to Excel & Learn in Class. It’s all about communication! I do hope you enjoy this 9th issue of Great Health GuideTM. As always I love to hear from you via our social media links below and of course on CustomerCare@ GreatHealthGuide.com.au

Yours in Great Health

Kath x Founder

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INSPIRATION

Â© Depositphotos.com/ everythingposs

y Journey

through Multiple Sclerosis Words Lara Flanagan

my 41st birthday I had over-indulged the

night before. I attributed the strange sensations I was experiencing to a hangover. When I went to see my GP, he vaguely mentioned that MS can have strange presentations, but I did not take that seriously as I was more concerned that blood tests would reveal some sort of vitamin deficiency. The GP’s concern did lead me to a neurologist who gave me an MRI. 8 | GreatHealthGuide.com.au

After an MRI and seeing two more neurologists I received the diagnosis of multiple sclerosis three months later. For a while my whole world shut down. Thus began the start of a pretty incredible journey. Initially the struggles were all about coming to terms with the diagnosis. As a single mum with 5-year-old twins my main fears were about becoming a burden with such young children. I was also struggling with the disease modifying drugs that were prescribed to me. To say the side-effects were GHG Disclaimer – please read

first symptoms. It was the morning after

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

vividly remember the day that I got my

Design Oleksandra Zuieva

severe would be an understatement. It got

I had never even contemplated that I would be able to overcome this incurable disease.

to the stage quite early on that I knew that my life would be a constant struggle if I had to continue with the treatment that I initially followed. It was about 5 months after my initial diagnosis that I discovered the teachings of Dr George Jelinek, a medical doctor who had himself been diagnosed with multiple sclerosis. He had written a book called ‘Overcoming Multiple Sclerosis’. The term ‘Overcoming’ was the word that had me hook, line and sinker. I was so busy coming to terms with a disease that was degenerative and incurable that I had never even contemplated that I would be able to overcome this disease. I went on the first ‘Overcoming Multiple Sclerosis’ retreat that was available at the Gawler Foundation in the Yarra Valley and absorbed everything like a very needy sponge! It was a completely life-changing experience though I did not know it at the time. His recommended programme included a whole food plant based diet incorporating seafood. This diet also strongly relied on omega-3 fatty acid supplements provided through the addition of flax seed oil. The programme also included Vitamin D supplementation, daily meditation & daily

I walked away absolutely inspired, though it took me a few months to actually come to grips with it. My biggest problem was that I still did not believe I was sick and even toyed with the idea that my diagnosis was a mistake. Twelve months after my initial diagnosis a further MRI, the neurologist made me realise that that sort of thinking was just foolish; very much in keeping with a woman in denial. The MRI showed an increase in the size and number of lesions. My neurologist simply told me that the disease was active and progressing rapidly. He said I had to go back on the medication. I returned to the medication and realised 6 weeks later when the extreme side-effects reoccurred that it was simply not an option for me. At that point I stopped the medication and re-visited the teachings of Dr George Jelinek and

his

Overcoming

Multiple

Sclerosis

programme. It was then that I decided the smartest thing for me to do was to completely embrace his programme to simply believe in the possibility of a recovery.

exercise. He was not anti-medication and

I completely changed my diet to that of a

he advised that it could go hand in hand

‘plant based whole food’ diet. I made sure

with his programme. He advised that many

that I exercised daily in a way that was almost

sufferers may not need medication but that

religious. I supplemented my vitamin D

many might feel more secure with it and that

and meditated on a daily basis. I stopped

drug selection should be carefully weighed

believing anything apart from that I was going

up against side effects.

to recover. An MRI almost 18 months later in

GHG Disclaimer – please read

GreatHealthGuide.com.au | 9

the brain which one would assume is normal for an ‘incurable’ degenerative illness. What was unexpected though was that the lesions on my spine were reducing in intensity and size. One lesion was no longer discernible.

The conclusion was that the volume of spinal disease was reducing. When you are diagnosed with a debilitating illness like MS it is difficult to find hope. However, doctor George Jelinek, who himself had been diagnosed, gave people hope. Through nutrition, diet, exercise, sunlight and

in so many ways. I truly believe you can take control of your own health and that there is always hope. I am living proof.

Lara Flanagan writes for My Notes from New England. My Notes from New England was inspired by challenges I have faced since embarking on a complete lifestyle change, sparked by a major health crisis in the form of a diagnosis of MS. This was combined with the new adventures for my city slicker family of living in the country. Throughout this journey my companions are my young twins Archie and Larissa, my two mad dogs Kevin & Rosie and the beautiful world of New England. Please visit me on Facebook or my website.

meditation, there is hope. My life has changed

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

September of 2015 showed some activity in

10 | GreatHealthGuide.com.au

GHG Disclaimer – please read

“There is no failure except in

”

no longer trying

- Elbert Hubbard

Difference– Autism is a Diffability Words Larissa Hill 12 | GreatHealthGuide.com.au

Design Oleksandra Zuieva

GHG Disclaimer – please read

Celebrating

kinder for 3-year-olds. As many parents feel at this time, I had mixed emotions of feeling

proud, excited and a little sad that my only child was starting a new chapter in his life. Little did I know that this also marked the beginning of the most challenging time of my life. Halfway through 2012 I noticed that my son was not developing socially for his age, as one would expect. He did not seem to be picking up the innate social skills that are so important for communication to make and sustain friendships. I discussed my concerns with the kinder teachers but was advised that some kids can take longer than others to develop these skills. I was not convinced but agreed that maybe he was still too young to be assessed and my observations were a little intangible – outside of kinder he was like most other kids. In the following year, with my son now in the 4-year-old kinder level, I again raised my concerns. And again my concerns were dismissed. I knew something was different about my son so I decided to do something about it. We found an amazing developmental paediatrician

and

went

through

the

assessment process that gave us what we really already knew but didn’t want to hear – ‘your son is different, his life is going to have more challenges than other people’s, your son has Asperger’s’.

Your son is different... your son has Asperger’s. GHG Disclaimer – please read

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

t was the year 2012 when my son started

Part of me was relieved, part of me grieved, part of me was frightened and part of me went into protective mode. I became his advocate and biggest supporter. Our lives were never going to be the same again. Little did I know that another parent at our kinder was going through a similar journey with her son. Natasha received her son’s diagnosis during 3-year-old kinder level and had started an early intervention program in the following year. We got to know each other as we were both on the kinder committee and we hit it off immediately! Discovering

our

commonality

being

parents of autistic children was the start of a beautiful friendship. Our friendship blossomed immediately and we were able to support and encourage each other with the challenges we constantly faced as parents of autistic children. We supported each other through the discrimination and lack of understanding within an early education system, ill-equipped to cope with and manage children who do not fit into the normal and social developmental guidelines. The prospect of not being able to find a school that would be able to help and support our children was daunting. Thankfully we did find the perfect school for our boys and both are thriving in a supportive and inclusive environment. Around the time our sons started school, Natasha and I had a pivotal conversation that would change the course of our careers. Natasha, a freelance graphic designer and GreatHealthGuide.com.au | 13

Early intervention is so important for autistic children.

and the barriers that we constantly had to overcome. We felt a strong need to support other families and the autism community. The Melbourne Autism Expo was born with the theme ‘Celebrating Difference’. So much time and money can be wasted in trying to find products and services that suit our children’s needs. Thus having access to a broad range of products and services together in the one Expo is an important contribution. Parents can also feel assured that their children can come to the Expo and enjoy themselves in a safe and non judgemental environment. There are some wonderful organisations who have become involved. We have been overwhelmed

the

generous

support

received and the words of encouragement from the autism community. The Melbourne Autism Expo is being held on Saturday 30th April 2016 at the Karralyka Centre in Ringwood. The Expo will be taken nationally and dates will be released soon. For more information, see the Expo website. 14 | GreatHealthGuide.com.au

As a parent of a child with special needs, it’s up to us to be advocates for our children and ourselves, as parents and as adults dealing with autism. With greater awareness and understanding of autism and what it means, the more likely autistic people will be accepted in the community. If you feel that your child is different from other kids, seek out a developmental paediatrician for

advice.

Developmental

paediatricians

are best placed to assess children that may be developing differently to the norm. If you would like more information about autism or have concerns about your own children, see the website of the Australian Advisory Board on Autism Spectrum Disorders.

Larissa Hill lives in Melbourne Australia, is a photographer of special needs kids and their families. She is cofounder of the Melbourne Autism Expo and MS Connections Network. Larissa also works part time as a registered nurse. Larissa is married with an amazing son. For more information about Larissa’s special needs photography go to her website. GHG Disclaimer – please read

discussed the frustrations we experienced

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

myself, a photographer of special needs kids,

RELAX & REVIVE

Â© Depositphotos.com/robertsrob

ALD ROCK

16 | GreatHealthGuide.com.au

National Park Words Caitlin Reid

Design Oleksandra Zuieva GHG Disclaimer – please read

Discover the Magic of

ranite gardens scattered across

260 metres above the surrounding bushland,

picturesque walks, lead to awe-

Bald Rock is a massive granite dome 750

inspiring lookouts over boundless

metres long and 500 metres wide. The views

countryside. Featuring the largest granite rock

span 360 degrees and at close to 1300

in the Southern Hemisphere, it’s well worth a

metres above sea level, it really does feel like

visit to Bald Rock.

a remote ‘top of the world’ experience from the summit. Look across the Queensland

Bald Rock is the second largest rock in Australia – where the magic begins.

border to the magnificent granite formations in Girraween National Park. Collections of granite archways, scattered boulders, ravines roping their way through the terrain and enormous smooth granite stones balancing

A short scenic drive (or a slightly longer cycle)

strangely across each other all await your

north of Tenterfield will take you through

exploration. The boulders, looming in and out

peaceful woodland forests, offering glimpses of

of view as you climb towards the summit, bear

the valleys below. Go past Captain Thunderbolt’s

the title of Granite Titans and it is easy to see

bushranger hideout and the World War II Tank

why. Bald Rock’s water-streaked dome is the

Trap defensive lines (that’s another story), you

largest granite formation of its kind anywhere

will find the turnoff to Bald Rock National Park

in Australia.

and this is where the magic begins. As spectacular as the views are from the summit, half the fun is getting there. You could choose to take the gentle 2.5km Bungoona Walk, winding through Eucalyptus, Mountain Gum, New England Blackbutt and fern gullies

Top of The World Experience from the summit with amazing panoramic views, unequalled in the New England Region.

and gradually climbing to the summit through granite boulders and arches. Alternatively,

From the summit, the best views are seen during

challenge yourself with a short and steep

winter and autumn when the air is freshest and

climb straight up the face of the rock. Both

the light is crisp. The colours are most dramatic

routes have something completely different to

at dusk, as the rock face hues change beneath

offer, so if you decide to walk straight up, take

your feet from orange to yellow.

the time to meander down via the Bungoona Walk – you may even spot a shy echidna.

In saying that, Bald Rock National Park is a great place to visit all year round and you

Once you make it to the top, you will be

will always see something different. Summer

rewarded with amazing panoramic views,

offers great camping weather and a chance

unequalled in the New England Region.

to escape the heat of the coast and outback,

GHG Disclaimer – please read

GreatHealthGuide.com.au | 17

outstanding views from the summit and the stunning colours of Tenterfield and the New England High Country are not to be missed. During winter, enjoy wood fires, frosts and rare

snowflakes

overnight,

followed

brilliant blue skies and crisp, fresh sunny days. The spring wildflowers and mild temperatures make this a fantastic time of year for long walks and camping out under the stars.

NOT TO BE MISSED:

1. The changing colours of dusk. Be sure to take your camera, a flask of coffee and wait till the sun sets to capture that perfect photograph.

18 | GreatHealthGuide.com.au

2. The Bungoona Walk - see its remarkable granite boulders, fern gullies and Eucalyptus forests.

3. The Summit – take the time to stop, relax and be in the moment, while enjoying the spectacular views over the surrounding bushland. Information Provided by Tenterfield Shire Council & NSW National Parks & Wildlife Services.

Caitlin Reid is the tourism officer for the Tenterfield Shire Council and has been a resident of Tenterfield for the past 2 years. Information for this article was sourced from Tenterfield Visitor Information Centre and NSW National Parks & Wildlife Services. For more information, email Tenterfield Tourism or see their website.

GHG Disclaimer – please read

The clear, crisp atmosphere of autumn offers

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

as the temperature rarely gets to 30 degrees.

NUTRITION

Â© Depositphotos.com/ Anna_Shepulova

20 | GreatHealthGuide.com.au

Tips Anti–Aging Words Pip Reed

Design Oleksandra Zuieva

GHG Disclaimer – please read

utrition for

possible to do so gracefully and good nutrition can play a major

role. There’s no doubt that stress, poor sleep, too much sun and an inadequate diet can speed up the effects of aging, however here are eight nutrition tips to help reverse the signs and slow down the process.

1. EAT OILY FISH Not only is fish a great source of protein, but it is also packed with essential omega 3 fatty acids that help promote glowing skin. Oily fish such as salmon, sardines and mackerel also help to reduce inflammation in the body. This is one of the main processes that promote the progression of aging of the brain and mind and is visible on the skin in the form of wrinkles and fine lines. I suggest 3-4 servings per week for results.

2. CHECK OUT CHIA SEEDS If you are vegetarian or vegan, chia seeds are a good source of Omega 3 fatty acids. Chia seeds also contain calcium, which is beneficial for bone health, especially when we age and our bone density is reduced. Chia seeds expand in liquid and can be used either as a substitute for eggs when baking or as a healthy dessert. I like to soak my chia seeds in almond milk overnight with cinnamon and berries, which are packed with antioxidants - another anti-aging trick!

3. LOOK FOR GREEN VEGETABLES Leafy greens and green vegetables are loaded with nutrients, B vitamins and minerals, as GHG Disclaimer – please read

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

hile aging is inevitable, it is

well as antioxidants that act as an antidote to inflammation in the body caused by stress, hormone imbalances, illness and excess physical activity etc. Choose leafy greens such as kale, watercress, spinach, alfalfa sprouts as well as the leaves of beetroot. Green vegetables such as broccoli, cabbage, cucumber and green capsicum should also be part of a healthy diet.

4. LIMIT THE SWEET STUFF When it comes to sugar, many of us don’t want to know the problems caused by sugar. It is added to all of the processed food that we just love and thus it is commonly the hardest craving to kick. However, all sugar that is taken in excess is a proven inflammatory agent and can promote skin wrinkles which is one of the first tell-tale signs of aging. Sugar also works by inhibiting the production of collagen and elastin, which are the basis for healthy, younger looking skin. And we have not even mentioned weight gain, obesity, diabetes type 2, tooth decay and other diseases related to excess sugar consumption.

5. DRINK LOTS OF WATER Water is the number one liquid for hydrating your whole body, which includes the skin. Drinking at least two litres of water a day is essential to helping you achieve supple and soft skin and therefore reducing the appearance of fine lines around your eyes, cheeks, lips and brightening your eyes. Add lemon for extra Vitamin C that can also boost collagen production! GreatHealthGuide.com.au | 21

Fibre is unfortunately a missing component of most Western diets and is integral to a healthy body. Fibre acts by adsorbing toxins and improves elimination of waste from the bowel. A possible reason for a sluggish digestive system is a lack of fibre which can cause inflammation, evident with lacklustre skin and vitality. Fibre is promoted to reduce certain types of bowel related cancer. Foods high in fibre include vegetables, lentils,

7. REDUCE YOUR ALCOHOL INTAKE We can all recall the splitting headache we’re cursed with after a night filled with one too many glasses of wine. Excess alcohol

dehydrates

the

body,

causes

damage to the liver and alters blood flow to the skin, often leaving an unhealthy, drawn, pallid appearance for days. Choosing not to drink alcohol at parties, refraining from binge drinking, limiting the number of high alcohol content drinks and drinking water in between glasses of alcohol are some

wholegrains and fruit.

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

6. HAVE A HIGH FIBRE DIET

22 | GreatHealthGuide.com.au

GHG Disclaimer – please read

of the choices that you can make. Alcohol has a great effect on aggression/emotions, mental stability and rapidly hastens the aging process.

A diet packed with nutrients is a better long term investment to help age the healthy way.

8. TRY BONE BROTH Bone broth contains gelatine which is particularly good for the skin as it promotes collagen formation - an integral part of healthy young skin which protects against fine lines and wrinkles. You can have all the facials under the sun to reduce the appearance of wrinkles or dry skin, but adopting a diet packed with nutrients will be a much better long term investment. To ensure that you are getting the most from your nutrients ensure that produce is organic, without preservatives or pesticides that can damage the liver and accelerate the aging process.

Pip Reed is a qualified, certified and registered nutritionist, personal trainer and Yoga-Fit instructor, with over ten years’ experience in the health and fitness industry. Pip specialises

in women’s health, weight loss, hormones, endometriosis and healthy aging. Her fresh insights into achieving beauty both inside and out using nutrition as the basis of health and well-being are always realistic and designed to work with people’s lives. Further information is available from her website. GHG Disclaimer – please read

GreatHealthGuide.com.au | 23

Diet and

ifestyle

Tips to Reduce Asthma Words Robbie Clark

Design Oleksandra Zuieva

f you don’t have asthma, there’s a good chance you know someone who

does, with one in 10 people suffering from the chronic condition.

Asthma

occurs

when the airways to the lungs are obstructed and become to

inflamed

shortness

leading breath,

wheezing, coughing and a tight chest. While asthma can be treated using medication, it is also recommended that an asthmatic should have a nutritious diet and a low allergen

environment

reduce the effects.

and sensitivities to a range of such

environmental as

cigarette

triggers smoke,

24 | GreatHealthGuide.com.au

well as certain foods. Ideally, someone who experiences asthma should try to live a low or allergen free environment to reduce the chances of an

episode. A doctor is able to identify certain triggers for asthmatics and can develop a medication plan to deal with maintenance and the periodic occurrence of episodes. GHG Disclaimer – please read

asthma is allergic reactions

pollen, dust, animal hair, as

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

The most common cause of

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

WHAT ARE THE CAUSES?

FOR ASTHMATICS: 1. Vitamin D plays a vital role in regulating a broad range of

immune

and

processes

anti-inflammatory

reactions. Vitamin D can be taken as a supplement but is best achieved by absorbing sunlight on the arms and legs, either early in the morning or afternoon for 10-20 minutes. 2. Antioxidants

such

vitamin C, vitamin E and selenium. Since asthma is an inflammatory condition, antioxidants are important to counteract these effects and act as an anti-inflammatory, which may help reduce bronchoconstriction. 3. Omega-3 fatty acids found in oily fish, chia seeds and flaxseeds

are

naturally

anti-inflammatory

and

should be included in a GHG Disclaimer – please read

with allergies to nuts even though they are a source of omega-3 fatty acids. 4. Probiotics help to protect and strengthen the gut where 70% of the immune system resides. Probiotics work by modulating the immune

response

and

inflammatory processes. 5. Magnesium is an important mineral for the body and may assist with relaxation of bronchial smooth muscles. A rich source of magnesium can be found in spinach, nuts and seeds, avocados and whole grains. 6. Curcumin is one of the most powerful anti-inflammatory agents available and is also a strong antioxidant. Curcumin comes from the ground root of the Tumeric plant. It is fat-soluble and is poorly absorbed in the body unless mixed with pepper or oil.

LIFESTYLE AND DIET SUGGESTIONS: If you’re an asthma sufferer, there are some key lifestyle changes and diet suggestions which will help reduce and prevent asthmatic episodes.

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

TARGETED NUTRIENTS

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

Environmental triggers for asthma include cigarette smoke, pollen, dust, animal hair and certain foods.

balanced diet. Be careful

LIFESTYLE SUGGESTIONS FOR A LOW ALLERGEN ENVIRONMENT: • Establish or maintain a low allergen environment, which

may

additional floors,

mean

cleaning

rugs,

carpets,

towels and linen • Cover

pillows

and

mattresses with plastic or hypo-allergenic covers • Use synthetic materials such as foam mattresses or

acrylics

instead

animal products like wool, goose down or horsehair • Minimise dust-collecting household

items,

i.e.

carpets, cushions, rugs and curtains • Regularly wash soft toys used by children • Installing an air purifier or a dust filter may also help DIET SUGGESTIONS: • Reduce pro-inflammatory foods in the diet including saturated fats in meats, poultry and dairy • Avoid

refined

prepacked

foods

and with

many added ingredients for colour, flavour and extended shelf life. GreatHealthGuide.com.au | 25

cause inflammation of the joints and bowel • Patients

sensitive

antibiotics should eat only organic meats to avoid antibiotic residues • Avoid foods with a high content of mould or leftover food,

yeasts,

pickled

vegetables and vinegars • Eat a diet rich in fresh fruits and vegetables, as they contain antioxidants, phytonutrients bioflavonoids

and

• Eliminate any known food allergies or sensitivities

Despite

asthma

labelled

chronic

possible

condition,

being

to reduce the triggers if a healthy lifestyle is practiced. Creating a safe and allergen free environment will also help to reduce the rate of episodes. Always keep medication on hand as well and be sure to let friends, family and employers be aware of the condition.

Robbie Clark is a Sydney based dietician and sports nutritionist who has been in the industry for over 10 years. He is regularly featured as an expert in the media and he has recently co-founded a website with nutritionist Pip Reed. Robbie has a ‘no fuss’ and ‘everything in moderation’ approach to diet and nutrition and

feels

that

diets

are

usually over complicated and unrealistic for people to follow and/or sustain. He believes in educating people to get back to the basics, to gain a healthy metabolism,

energy,

more muscle, less fat, improved hormone balance and a positive mindset when it comes to food.

Always keep medication on hand, at school, work and at home.

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

sugar; this is known to

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

• Especially cut down on

26 | GreatHealthGuide.com.au

GHG Disclaimer – please read

SLEEP,

TRESS &

AGEING: PART 3

commitments, our lives have become increasingly busy and stressful. But is

chronic stress affecting the way we age? A growing body of research says yes.

Chronic stress affects the way we age. GHG Disclaimer – please read

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

etween work, family, friends and other

Words Gauri Yardi

Design Oleksandra Zuieva

When we become stressed, our bodies go into ‘fight or flight’ mode. Hormones such as adrenaline are released which increase our heart and breathing rates, divert our energy towards our muscles and prime our brains to make quick decisions. This ‘fight or flight’ system is designed to help us deal quickly and effectively with acute threats. Once the threat has passed our hormones are dispersed and GreatHealthGuide.com.au | 27

we are supposed to return to a relaxed state. What happens when we are chronically stressed? More frequent exposure to stress hormones causes changes to our bodies which affect ageing. Researchers are only just beginning to understand how these changes

drinking more alcohol. Each of these habits is associated with increased body weight and increased risk of chronic disease. THREE WAYS TO BETTER MANAGE YOUR STRESS:

affect the way we age, but a growing body of

1. Learn to meditate. As well as helping

evidence suggests that chronic stress actually

you manage your stress, meditation

causes changes to our DNA.

can improve your sleep and increase

Our DNA stores all our biological information – the genetic instructions our body needs to carry out a great many of its vital functions. Of particular interest in ageing are the sections of our DNA

your emotional and physical wellbeing. Download a meditation app, enroll in a meditation course, or find guided meditations on YouTube.

known as ‘telomeres’. Telomeres protect our

2. Exercise. Exercise is well known for

DNA from damage and ensure that our genetic

reducing the symptoms of stress and

information remains intact. Our telomeres

helping disperse adrenaline. Preliminary

naturally become shorter with time and this is a

research even suggests that moderate

normal reflection of ageing. However, the rate at

exercise may increase the length of your

which our telomeres shorten may have an impact

telomeres. Any form of exercise can help,

on how well we are as we age.

but consider yoga, walking in a green space

Take job stress as an example. Researchers have found that people with work-related exhaustion tend to have shorter telomeres.

such as a park, swimming or any form of exercise that increases your heart rate. 3. Get

help.

you’re

having

trouble

Shortened telomeres can cause damage and

handling your stress, get help. There are

even death to cells and have been associated

many health practitioners who are skilled

with many of the chronic disease of ageing,

in assisting those with chronic stress and

including type 2 diabetes, Parkinson’s disease,

trauma related symptoms.

cardiovascular disease and cancer. Research suggests that even anticipating stress, such as worrying about giving a presentation can speed up ageing at a cellular level.

It is not just our stress levels that can negatively impact ageing. Poor sleep often a consequence of chronic stress, has been linked to chronic

In addition to its direct effect on our bodies,

disease. Studies have shown a link between

chronic stress also affects our ability to treat

inadequate sleep and an increased risk of

our bodies well. Chronic stress is associated

heart attacks, heart disease, diabetes, obesity

with eating poorly, exercising less and

and cancer. Inadequate sleep can increase

28 | GreatHealthGuide.com.au

GHG Disclaimer – please read

resistance - even if you are thin. Additionally, sleeping poorly increases your appetite. One of the major hormones that controls appetite, leptin, drops with lack of sleep, leaving you hungry, particularly for high calorie foods. Long-term, poor sleep can therefore lead to significant weight gain. Some research has even suggested that women who get more sleep tend to gain less weight as they age – regardless of how much they eat. Surprisingly, there is actually some science behind the concept of ‘beauty rest’. Studies indicate that people who only get four or five hours of sleep per night undergo metabolic changes that are similar to those that occur in normal ageing. This is thought to be due to lower levels of growth hormone, which are produced by the body during deep sleep to aid tissue repair.

Poor sleep often a consequence of chronic stress, has been linked to chronic disease. Growth hormone is responsible for keeping muscles and skin healthy. If you’re starting to look a little ragged around the edges, it could be time to improve your sleep.

THREE WAYS TO IMPROVE SLEEP: 1. Lower your chronic stress, using the tips above. Poor sleep is often due to excess worry or heightened stress. Understanding the causes for your stress can help to improve your sleep. GHG Disclaimer – please read

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blood sugar levels and also increase insulin

2. Improve your ‘sleep hygiene’. Sleep hygiene refers to the quality of the habits you have around bedtime. Creating a consistent bedtime routine, including a regular bedtime, can improve your sleep dramatically. 3. Get help. If you’ve been struggling with poor sleep for a while, it may be time to seek help. Your doctor can rule out some of the more serious causes of poor sleep, such as sleep apnoea or gastric reflux upon lying down. Aging is inevitable; we cannot control the march of time however we can control our stress levels and develop good sleeping patterns; healthy aging is possible.

Gauri Yardi is a Naturopath with a special interest in treating stress and anxiety, digestive conditions such as irritable bowel syndrome (IBS), bloating and reflux and skin conditions such as acne and eczema. She is passionate about helping people shift towards a diet and lifestyle that will support and nourish them long-term. Gauri can be contact through her website. GreatHealthGuide.com.au | 29

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Relationships

How to

ove L More and Argue Less Words Jane Nguyen GHG Disclaimer – please read

Design Oleksandra Zuieva GreatHealthGuide.com.au | 31

‘Happily Ever After’ experience, ever since I was introduced to fairytale

stories. Growing up and hoping that my relationship would turn out like a fairytale, I quickly discovered that reality is far from what I could ever have imagined. Let’s get real here … In reality, relationships are far more complicated than those idyllic fairytales. In fact, there is no such thing as a ‘perfect relationship’. I had tried to create it and had failed miserably. Even the best relationships need to overcome occasional frustration and challenges that test the couple’s strength, teamwork, communication and understanding.

Relationship breakdown doesn’t just happen overnight. There are many factors that can contribute to the failure and the most common mistake most couples make, is a lack of communication in their relationship. Over time, the individuals let their ego win over their desire to be happy. So today, I would like to share five simple tips on how to have less frustration and fewer arguments while experiencing more love and happiness in your relationship.

1. PICK YOUR BATTLES Every relationship has its heated moments where couples may raise their voice and express their frustration to each other. A lot of the time, couples end up regretting what they have said or done when they were upset, 32 | GreatHealthGuide.com.au

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

s a little girl, I dreamed of having a

angry or frustrated. Often the arguments can start from something that is quite small and insignificant. Hence it is important to remember to keep calm and cool when you can sense some frustration or tension in the room. Ask yourself this question: ‘Will this really matter in 5 years?’ – If the answer is No, then don’t get yourself emotionally stuck in the argument. If the answer is Yes, make sure that you both talk things through and resolve the issue at hand.

2. MAKE TIME FOR LOVE One of the common complaints that couples tell me is their lack of time for romance and intimacy in the relationship. We all have the same amount of time in the day, no more, no less. So it’s not the lack of time that is the issue but the ability to prioritise and commit. We always make time and effort for the things that are truly important in our lives. Research has shown that couples who make time for love, sex and intimacy end up having more love, sex and intimacy, than those who don’t make time. So let’s get your diary out and block out some cuddling time for the two of you.

3. EMBRACE YOUR DIFFERENCES It really doesn’t matter how long you have been together or how similar you are to each other; you are two different and unique individuals at the end of the day. The mistake that many couples make is that they try to change their partner based on what they think is right or appropriate in their mind. This often backfires and causes a lot of frustration and GHG Disclaimer – please read

tension. When you truly accept and embrace your partner for who he/she is and not who you want them to become, you’ll experience the level of love, appreciation and acceptance that you deeply desire.

4. ENCOURAGE OPENNESS AND HONESTY IN THE RELATIONSHIP Effective communication is the key to a successful and happy relationship. It all starts with the ability to be open and honest in your everyday conversations. Communication is like a muscle that you need to build, on a regular basis. Don’t ask your partner to openly communicate in frustrating and challenging times, if you don’t a space of communication that is safe and free from criticism and judgment. Encourage open conversations daily. Don’t shut down or withdraw when you feel uncomfortable. Instead, take your time to communicate how you feel and share that openly.

5. DROP YOUR EGO AND WORK AS A TEAM When couples are stuck in the fighting and heated arguments, they often say ‘you did’ or ‘you said’ etc. It is as if they were in front of a court and trying to prove the other party guilty. When any person feels hurt, rejected,

unheard, not accepted etc., their ego acts as a protective mechanism and as a result they often say things or do things that they may later regret. It is important for the couple to let go of their egos and their ‘need to be right’. Instead, focus on building the teamwork, giving each GHG Disclaimer – please read

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

allow the communication to flow daily. Create

other support and finding the solution to the problem. You will never have an awesome, loving and supportive relationship if you feel the need to constantly prove yourself right and your partner wrong.

It’s all about communication.

Jane Nguyen empowers strong, independent & savvy women to create the best relationship of their lives. Her clients come from all walks of life, whether it’s about re-inventing themselves, wanting to attract a more conscious and loving man into their lives or wanting to save their relationship. Jane is the ‘go-to girl’ for women who want to experience a transformational change in their relationships. She is an author of the book ‘Honeymoon Forever’ and she may be contacted through her website. GreatHealthGuide.com.au | 33

ÂŠ Depositphotos.com/ Yaruta

Kidz Matters

Do You Want to Have

appy Kids?

kids - and unfortunately, ‘happy habits’ don’t always come

naturally nor are they necessarily taught in schools. It is possible to teach these skills to our kids and in Part 1, I covered GHG Disclaimer – please read

Words Ash Nayate Design Oleksandra Zuieva

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

e all want happy and healthy

Part 2

ways of doing this in a developmentally appropriate and easily-understood way. In this second article, I’ll be covering the unpleasant emotions which are often overlooked in the pursuit of happiness. After all, happiness doesn’t GreatHealthGuide.com.au | 35

just unrealistic because life is full of challenges. The skills that allow kids to recognise happiness are also useful in recognising unpleasant emotions, like stress, anger, annoyance, frustration, irritation, sadness and so on. As it’s challenging for them to deal with these emotions, our guidance is crucial.

The way our kids handle their emotions will very much depend on what they’ve observed from us. It’s important to teach our kids the basis of emotions (e.g. frustration is a sign that they are feeling thwarted in their attempts to achieve something) and for us to encourage a healthy and resourceful way of dealing with them. This means that WE need to deal with our emotions in a healthy and resourceful way too. If we eat chocolate to cope with stress, there’s a good chance our kids will develop this strategy as well. While there’s nothing inherently wrong with resorting to chocolate to cope with stress, we must ensure it’s not the only strategy we teach our kids.

Stress needs to be resolved, not suppressed. 36 | GreatHealthGuide.com.au

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mean being happy all the time! That’s

Different strategies will work for different children, for different emotions. A young child might deal with anger by blowing up a balloon and then throwing it around the room. An older child might deal with anger by removing herself from a situation and taking a walk, or writing furiously in a journal, or going for a bike ride, or venting to a best friend (or in front of a mirror). If our children are dealing with their emotions in undesirable ways (e.g. yelling at others, hitting others etc.) - it’s simply a signal that they haven’t developed their resourceful coping strategies

well

enough

and

the

undesirable behaviour is still their default method of coping. The way to overcome that is to encourage our kids to practice their coping skills, even during emotionally-neutral times, so that those skills become automatic. Teaching kids to navigate the minefield of emotional regulation is a sometimes challenging

but

highly

rewarding

endeavour. And it’s a great way to set them up for success in adulthood knowing that they can handle whatever life throws at them, in a healthy and resourceful way. And best of all? Teaching kids about their emotions gives US the opportunity to improve our own coping skills too. And that benefits us, our families and our communities - because they get to experience the best version of us. GHG Disclaimer – please read

Ash Nayate is a clinical neuropsychologist, which means that she specializes in brain function and how this impacts on our behavior. She has almost 15 years’ experience working with children and families, supporting them to feel happier, more confident and more resilient. To

contact Ash please visit her website.

GHG Disclaimer – please read

GreatHealthGuide.com.au | 37

Child Excel and Learn in Class Words Deb Hopper 38 | GreatHealthGuide.com.au

Design Oleksandra Zuieva GHG Disclaimer – please read

ELP YOUR

any children struggle in class and

blocks of learning your child is struggling

with learning. Whether identified or

with and help target with intervention and

diagnosed with a learning disability

improve learning. Learning Online clinics

or not, many typical children struggle with

can assist parents to know which building

learning or even just being able to concentrate

blocks are difficult for children and suggest

in class.

strategies for overcoming difficulties.

As parents, there are many ways that we can set our kids up for success for the classroom. SEVEN VERY USEFUL TIPS FOR PARENTS:

3. Attention issues are highly linked to children with learning disabilities. If your child gets the ‘wiggles’ and struggles to sit still, focus or concentrate in class, it is important to help teach your child the difference between when our bodies are ‘fast’, ‘slow’ or ‘just right’. Use a diagram such as the Just Right Kids

1. Be on the same page as your child’s

Model to help your child start to label and

teacher. If your child is struggling with

know when he is feeling different energy

learning, reading, writing

spelling,

levels. The Just Right Kids Model available

firstly talk to your teacher to see if they are

at this website is a great visual tool for

concerned. They will be able to put your

encouraging children to tell you how ‘fast’,

mind at rest or know who to refer you to for

‘slow’, ‘just right’ they are and what emotions

help. They can suggest modifications for

they are feeling.

homework or extra work. If you have some tips for how your child learns, don’t be afraid to tell your child’s teacher (and your teacher will be thankful for your input). Volunteering in class can be special for your child and can also give you an insiders’ view on how things are going in class.

4. Teach your child to advocate for their sensory needs. Understand what helps your child to focus in class. If they need to move a lot, ask the teacher if your child can be allowed to help hand out classroom supplies or run a message to the office. There are many resources for helping children to

2. Get assessments to know WHY learning

concentrate in their seat. E.g. sitting on a

is difficult. If your child is at risk of falling

cushion can help kids to get the wiggles out

behind, don’t ‘wait and see’ for too long. Early

while sitting in class. If your child chews a lot

intervention is the key for the best outcome

(collars, hair, fingers etc.) they are using their

for learning. Link in with your local health

mouth to self-regulate and concentrate.

professionals and consult with your family

Don’t just tell them to stop! Give them

doctor, Occupational Therapist, Speech

options such as having a drink bottle (with

Pathologist or Psychologist or Learning

pop-top or inside straw) on their desk; give

Difficulties Clinic. Understand which building

them pencil toppers or a chewable necklace.

GHG Disclaimer – please read

GreatHealthGuide.com.au | 39

too fast!

5. Reduce screen time – especially in the morning. Using screen time may actually change the brain and how we are wired. Children who don’t have screen time before school are able to concentrate and learn easier. Replace screen time with play time. Active play is best, especially jumping in the trampoline. Active play organises the nervous system and fills it with grounding sensory input that sets the body up for being able to sit still and listen in class. See the previous article in Great Health Guide MagazineTM which offers some suggestions for reducing screen-time with children.

6. Read at home with your child and support their learning. Be interested in their learning. Sit and help with their homework when you can or have them sit at the table or breakfast bar while you cook dinner so they can ask you questions. You might have to think hard (sometimes those year 3 maths questions make you think!) but work with and support your child. Reading most nights with your young children is so important for creating a thirst for learning and exploring through books.

7. BE with your child. Children learn the best when they feel safe and secure. Enhance your child’s learning through having quality time with them. Sit on the floor and play a puzzle, jump on the trampoline with them, go on a ‘date’ with them. Make sure they know they are valued and loved. 40 | GreatHealthGuide.com.au

IF YOUR CHILD IS STRUGGLING IN CLASS, MAKE SURE YOU START BY: • Having a chat with your child’s teacher and be on the same page. • Getting professional help and assessment if concerns exist; get help early rather than waiting too long. Often there are waiting lists for services too. Take action and start. • Enjoying learning time at home and build a strong relationship with your child so they feel loved and supported.

School can be such an adventure for children. Deb Hopper is a practicing Occupational Therapist and an Amazon #1 Best Seller author for her book Reducing-Meltdowns and Improving-Concentration. She is passionate about helping children achieve their potential. As a practicing Occupational Therapist at the Life Skills 4 Kids Clinic on the NSW Mid North Coast, Australia, she understands the day to day struggles that children, parents and teachers face. For a sample chapter of her upcoming new book, join her newsletter or visit her website. GHG Disclaimer – please read

and actually helps calm kids who are going

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

Chewing always helps kids be more alert

“Seize the day – put no trust

in tomorrow”

- Horace

ÂŠ Depositphotos.com/ stocksnapper

mindset

il ates For The Mind

mean to you?’ Is it something you consider when you work? When

you exercise? What about in your everyday life? These days it’s a popular word in the motivational, spiritual, health and personal development arenas. Some believe that ‘mindfulness’ is about learning to quieten the mind and find stillness with minimal thought. GHG Disclaimer – please read

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

hat does the term ‘mindfulness’

Words Vanessa Bartlett

Design Oleksandra Zuieva

Others believe it’s more about learning to build focus and hone-in on your thoughts without distraction to help you move closer towards your goals. The great thing is that no matter what you think about the concept, it has been proven that becoming ‘mindful’ helps your physical and mental health. In the first article in this series we looked at how Pilates creates GreatHealthGuide.com.au | 43

‘stability’ for the body in terms of building a

Program as a template for others to follow in

strong foundation. We know that by working

the mental health sector.

our deep, inner muscles we are helping ourselves avoid injury and creating alignment throughout the body.

You see, the results have been quite astounding. We have a high attendance rate – around 70% of the group turn up every week

Taking this idea of ‘stability’ further, I’ve

on their own accord. (Some of these people

discovered that Pilates can also create stability

had not left home in years). Those clients

for the mind. With busy lifestyles and stress now

who have dropped out have done so due

affecting more of us, health professionals now

to personal situations or in some cases even

use techniques like meditation and strategies

going back to TAFE to study or to go back

to help their clients deal with different forms

into the workforce again. I was unaware but

of anxiety, depression and the like.

apparently it is quite unusual for mental health clients to consistently attend a treatment

We are living in a world where ‘stress’ is causing us ill health both mentally and physically. To put it quite simply, stress causes havoc on our immune system and hormones and as a result can evoke a depressive state of mind due to inflammation in the body. And that’s just one example! No matter what mental health condition is being treated, or what modality is being used, the strategies used are all aimed to help a person become ‘mentally stable.’

program of their own accord. Over the years I started to ask clients what they like about the class. Responses are commonly: ‘It makes me feel strong again,’ ‘I can go home and practice the meditation if I feel stress coming on,’ ‘it just makes me feel good and in control’. A response from one of the ladies really evaluated the program. She said, ‘Anyone can do exercise such as walking on a treadmill, but not everyone can do Pilates. You need to focus and concentrate and it takes a lot more effort. But I know I need to be pushed to that level of concentration as

Over the past four years I have been working

I feel like I have accomplished something. My

with a group of people suffering mental

mind feels in control again.’ One of the social

health conditions from bipolar, to depression,

workers, Dennis Magro, (see his website)

to schizophrenia and anxiety. With the help of

explained this to me from a psychological

social workers, I run a Pilates and meditation

viewpoint. He said, ‘People cannot be suffering

class for these people. Admittedly I was

depression or anxiety at the moment they are

apprehensive at first when asked to do this,

immersed and ‘mindfully’ exercising. By doing

not knowing what to expect. Fast forward four

movements that require the mind to think and

years and the Schizophrenia Foundation are

focus on muscles, it pulls their attention away

now looking to use our particular Wellbeing

from their mental state.’

44 | GreatHealthGuide.com.au

GHG Disclaimer – please read

this and feel like their exercises are improving, the more it has a positive snowball effect on their life. Essentially, you are building selfesteem. Once your level of self-esteem and independence has improved, your brain starts to think outside its box again, hence the reason that some have gone back to work or study. There is something intrinsically powerful when you can truly connect your mind and body in movement. I know the effect it has on myself and all of my clients. No matter what state of mind you are in at the start of your session, it sure is a lot better afterwards. If you have not experienced this state of presence while doing Pilates, you are likely doing it incorrectly. The crux of this unique form of movement is about its power in helping the

Next time you are feeling imbalanced or your mind is not where it needs to be, avoid insanity and get yourself moving ‘mindfully.’

Pilates – mindful movement for the 21st century. Vanessa Bartlett has 14 years’ experience in the fitness industry and is a qualified journalist. She has appeared as a presenter for TVSN, The Morning Show and co-hosted a community TV lifestyle show. In 2013 she was part of a group award for ‘Innovation in Healthcare’ for helping teach mental health sufferers Pilates and meditation to complement their treatment. She is on a mission to empower people to become educated in holistic health practices, powered by Pilates. See Vanessa’s website for further information.

body health itself - mentally and physically.

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So the incredible thing is that the more they do

GHG Disclaimer – please read

GreatHealthGuide.com.au | 45

GOAL

SETTING: Part 2 Words Loudy Wiggins

they even do it unintentionally but

in my experience, they lack the tools necessary to achieve to their hearts desire. This goes for athletes or non-athletes alike. Whether it’s in regard to career, physical appearance or mindset, our hopes and dreams can all be classified as goals. 46 | GreatHealthGuide.com.au

My first experience of goal setting (that I can remember) was in a Channel 10 Today show interview when I was 10 years old. I verbalized, ‘I want to go to the Olympic Games and win a medal for Australia’. That was in my gymnastic days and I have no idea where the notion came from but it was there and inbuilt in my psyche. I don’t think I ever spoke of it again but it was always in the back of my mind and I GHG Disclaimer – please read

idea of goal setting. Sometimes

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

ost people I know get the general

Design Oleksandra Zuieva

put actions behind that goal for over 22 years. In most cases as we get older, childhood dreams and goals, such as I want to be a fireman, doctor, nurse, actress or olympian become muddled and people often end up in a career that is completely unrelated. This might be because the initial goal was totally unrealistic or because

don’t aim for the sky, however have a clear, concise and specific plan. For example, it is all well and good to hold onto your ‘I want to be famous’ dream/goal but you need to break it down as ‘being famous’ isn’t the goal or at least it’s not specific enough to be measurable – it needs an action plan.

no actions were taken. Granted, at some point

To be famous, do you need to be successful?

we need to take responsibility and feed our

What is your chosen field of success? If you

family. So that goal of ‘I want to be a famous

are ‘successful’ as a musician or an actor, then

actor, actress, singer or musician’ needs to take

you will most probably end up being well

a back seat as it will not pay the bills.

known but unfortunately if you are successful as a scientist, then ‘famous’ is the wrong word

Our hopes and dreams are really our goals.

to use. You are more likely to be ‘recognized’ in your own profession or industry.

You need to go further and define HOW you will succeed.

I recently republished an old post; ‘Age is just a number’ and I was asked by a few if I was making a comeback to diving at the age of 36. I also got some negative comments telling me that age

Goals don’t necessarily have to have ‘success’

does matter as your body fails you. My point

in their definition. A goal may be, ‘I want to

was missed entirely – I was trying to demonstrate

be a good mother and have a happy family

that as we get older our dreams do change but

life’. You still need to establish how you will

we should not let age be the determining factor.

do this. Talking calmly and working on your

My desire to put my kids to bed every night or

patience may be two of the positive steps

see them every morning outweighs my desire

you have to take to achieve such a goal.

to keep diving and achieving on that stage, so this is not a realistic goal that I am willing to put action into anymore. It has nothing to do with how old I am.

Goal for weight loss or health need to be informed and realistic. It is all very well and good to say ‘I want to lose 7 kg’ or ‘compete in a body building competition’ but to eat

Goals should be a conscious decision and are

1 kg tub of yogurt after dinner every night

a really important part of striving to succeed.

is blatant self-sabotage. You have to have

Actions always speak louder than words so

clear and concise actions as part of your

things need to be realistic. I am not saying

goal.

GHG Disclaimer – please read

GreatHealthGuide.com.au | 47

never exercise and can’t find the time, then the responsibility is with you. Don’t blame the kids, don’t blame the fact you don’t have running shoes or the appropriate clothing. Set up a plan and make the time to achieve your fitness goal.

Loudy Wiggins is a Dual Olympic Medalist and a three times Commonwealth Games Champion in the sport of Diving. The Melbourne-based mother of two is a Personal Trainer, Nutrition and Wellness coach for her own business, Loudy Wiggins Fitness. She is also the program manager for the Victorian Institute of Sport Diving Program and on the Australian Olympic Committee Athletes Commission. She has recently launched an online training program Mind and Body Blitz to help women achieve their health and fitness goals with a holistic approach – mindbodyblitz.com. Loudy can be contacted through her website.

Your goal needs to be measurable and it needs an action plan; take responsibility and make it happen!

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If your goal is to be fit and healthy but you

48 | GreatHealthGuide.com.au

GHG Disclaimer – please read

“When you come to a fork in the road –

take it”

- Yogi Berra

ÂŠ Depositphotos.com/ DepositNovic

great health

Prevention &

anagement

ncontinence

–

of Incontinence Words Margarita Gurevich

Design Oleksandra Zuieva

this

doesn’t just affect older people

but

people

different age groups, both men and women. In fact, incontinence can be common during pregnancy, following childbirth, as well as after or

during

menopause. It

can also be associated with chronic conditions including arthritis,

asthma

and

diabetes. Sometimes you can still experience incontinence even if you are not affected by any of the above. The good news is, though, that with the right treatment this problem

Before we look at what can be done for this issue let’s go back to the basics and review what incontinence actually is. Incontinence can be used to GHG Disclaimer – please read

describe involuntary loss of urine (urinary incontinence) or faeces (faecal incontinence). Urinary

incontinence

generally more common. The

following

short

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

and often even cured.

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

can be successful managed questionnaire,

taken

from

The Continence Foundation of Australia can help you determine

whether

you

might

suffering

from

incontinence. GreatHealthGuide.com.au | 51

Your GP will help determine

• Do you sometimes feel

the

you have not completely

the

incontinence

emptied your bladder?

often

involves

• Do you have to rush to

most

certain

use the toilet?

likely

tests

cause

which

undergoing such

ultrasound, blood tests etc.

• Are you frequently nervous

serious

conditions

are

because you think you

ruled out it is appropriate to

might lose control of your

see a physiotherapist who

bladder or bowel?

specialises in women’s health.

• Do you wake up twice

During the initial consultation

or more during the

the

night to go to the toilet?

perform a thorough pelvic

• Do you sometimes leak

floor assessment which will

before you get to the

help identify the type of

toilet?

incontinence which you suffer

• Do you sometimes leak

from.

physiotherapist

The

most

will

common

when you lift something

types are stress, urge or

heavy or exercise?

mixed

• Do

you

sometimes

incontinence.

incontinence

Stress

typically

with

triggers

leak when you change

associated

from a seated or lying

such as laughing, coughing,

position to a standing

lifting or playing sport. Urge

position?

incontinence, on

the

other

• Do you plan your daily

hand, can best be described

routine around where

as a sudden need to urinate

the nearest toilet is?

and is often referred to as an overactive

these questions you may have a bladder control problem.

...........

If you answered ‘yes’ to any of

bladder.

Typical

triggers include approaching the home/toilet, the sound of running water and cold weather.

The good news is this problem can be successful managed and often even cured. 52 | GreatHealthGuide.com.au

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

So what do we do about it?

BLADDER QUESTIONNAIRE:

The next step is pelvic floor muscle training. Studies that

shown

have

pelvic

exercises

floor

are

muscle

considered

first-line treatment for stress incontinence.

They

can

also greatly help with urge incontinence. Did you know that your pelvic floor muscles share the same nerve supply as your core muscles – the muscles which stabilise your spine and joints? This is why before starting specific pelvic

floor

exercises

it’s

important that you work on strengthening

your

core

muscles. Your physiotherapist will use Real Time Ultrasound to assess your core muscles and teach you how to engage them correctly. Once

your

core

muscles

are working properly you will move on to pelvic floor exercises.

This

time

the

physiotherapist will use Real Time Ultrasound to make sure that you are engaging your pelvic floor muscles correctly. Both you and your physio should clearly see on the screen a pelvic floor lift. GHG Disclaimer – please read

the pelvic floor muscles are working, not your buttocks. The

following

involve

steps

progressing

exercises

and

will the

making

them functional. A typical progression involves going from lying down exercises to sitting, then standing and then making them functional – e.g. building them into the other exercises you do, such as squats. When exercises alone

are

not

physiotherapy such

enough modalities

ultrasound

phonophoresis can help.

and

Below are some tips which you can implement to prevent and manage incontinence. 1. Never go to the toilet ‘just in case’. By going just in case, you are, in a sense, telling your pelvic floor muscles that they don’t have to work because you have taken care of your bladder by emptying it. This applies also to children, not just adults. 2. Never stress or strain on the toilet. This puts extra strain on the pelvic floor. 3. Make sure that you are drinking at least 1.5L of water daily. Water doesn’t

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

check to make sure that only

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

Your physiotherapist will also

irritate our bladder. The biggest irritants are coffee, black tea, energy drinks and alcohol, so try to cut back on these. 4. Get plenty of fibre in your diet. This will help to keep you regular. Constipation typically results in people straining on the toilet, which puts extra pressure on the pelvic floor. Make sure you are eating around five servings of raw fruit and vegetables daily.

Margarita Gurevich is Senior Physiotherapist at Health Point Physiotherapy. She completed Bachelor

Physiotherapy

degree at La Trobe University and

Diploma

SCENAR

Therapy in Moscow SCENAR Centre. Margarita extensively uses

Clinical

Pilates,

SCENAR therapy and other evidence-based

techniques

specialising in incontinence and

women’s

health.

McKenzie treatment. She was interviewed for Women’s Health and Fitness magazine and presented at 4th Australasian SCENAR conference. GHG Disclaimer – please read

GreatHealthGuide.com.au | 53

FITNESS

Are you setting

ourself up for fitness failure?

Words Kate Morris

Design Oleksandra Zuieva

ave you ever set yourself grand

improve

your

with

plans

fitness

soon as the warmer months arrive only to find yourself spiraling

out

control

and giving up within a week or two? As a personal trainer, I see this a lot and it’s sure happened to me as well. It’s only natural to feel as though you’ve failed and it’s hard to find the motivation to continue. Everything suddenly seems insurmountable – if

you

set ourselves some pretty big goals, probably much bigger than is realistic when we’re just starting out. We are much too GHG Disclaimer – please read

hard on ourselves when things don’t quite go to plan. We often set ourselves up for failure by the very act of setting goals. This isn’t to say we shouldn’t set goals, we certainly should

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

A lot of the time, we tend to

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

with these new habits?

as it gives us something to aim for. We just need to make sure that in setting our goals, we are doing it in such a way that they will positively reinforce our efforts. GreatHealthGuide.com.au | 55

THEY IMPORTANT? S - Specific: Ensure your goal is something specific. Rather than ‘get fitter’, decide on something specific that you would like to achieve with your fitness i.e. push-ups on your toes, run a 5km fun run or be able to play in the park with the kids for an hour without having to sit down. Fitness means different things to different people so it’s important to be clear about what you want to achieve. M - Measurable: Again, ‘get fitter’ isn’t something you can necessarily

measure.

Pick

something you can measure so you can tell when you’re making progress and you can see just how far you’ve come. A - Attainable: Make sure it’s something that is actually attainable. Some things just aren’t

possible

because

you may have particular physical limitations due to injuries or illnesses. Stick to things you know will be attainable. You can always set more adventurous goals as your fitness and strength increase. 56 | GreatHealthGuide.com.au

R - Realistic and Relevant: Goals need to be both realistic and relevant. They should be realistic in terms of how much time you can commit to working toward them, they need to be relevant to your current circumstances and to your life. T - Time-Bound: This is one that needs to be a bit flexible. It’s a good thing to have a timeframe on achieving your goals as it’s part of what motivates us to get going in the first place. But there also needs to be some room to move the goal posts if things don’t go quite as you expect them to. Absolutely set a timeline but be prepared to adjust it, should you find it necessary.

Make sure your goals are your goals. It’s entirely about you. Most of all, make sure your goals are your goals. Your goals should not be the goals that other people aim for. Never set your goals based on what your best friend,

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

ARE THEY ARE WHY ARE

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

S.M.A.R.T. GOALS - WHAT

your sister or your favourite celebrity is working toward. This is your journey, your body, your rules and your goals.

SETTING UP YOUR FIRST TRAINING WEEK Having discussed S.M.A.R.T goals, two important things you need to consider are:

1. How much time you realistically have available to you: Sit down and look at your other commitments for

the

week

work

commitments, the kids, social engagements and travel time etc. How much time do you realistically have to commit to exercise? If you have time after work on Tuesday and Thursday, your aim should be to exercise at least twice that week. It’s not to say that you can’t exercise 3-4 times if find you have time, so allow for some flexibility.

2. Where you are starting from: It’s super important to start at your current level of fitness. Don’t worry about what anyone else can do your mum, your sister, your best friend - this is about you. GHG Disclaimer – please read

15 minutes seems a huge effort, then that’s where you start.

Start at your present level of fitness and build up over a number of weeks, as you feel fitter, stronger and more confident in your abilities. Set up your first weeks so you are hitting your targets with relative ease. You want a challenge but you don’t want to overreach and leave yourself feeling deflated and negative. You want to hit these initial targets and end the week feeling great about what you’ve managed to achieve. This is a process, you can (and should) step things up once they get easier but

give yourself a chance to feel great about you and what your body can do right now.

WHAT TO DO IF YOU DON’T HIT YOUR GOAL ON TIME OR THINGS DON’T GO TO PLAN The most important thing to remember is not to beat yourself up if you don’t hit the goal in exactly the timeframe you set. We’ve all been there. It’s entirely unhelpful and leaves us feeling like failures, wanting to give up on the whole thing. It doesn’t mean you’ve failed at anything, you’re just not quite where you thought you might be yet. Draw a line in the sand, get up tomorrow and do what you can to be the healthiest version of you that you can be. You may need to revise your goals and to cut yourself some slack. You are already a whole lot closer to that goal than you were when you first set out on your journey. Every step forward

counts

(even

the

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

were active and walking for

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

If it’s been a while since you

tiny ones) and one step back doesn’t erase everything you have achieved so far. That is what you need to remember.

Kate Morris is the owner of Slim Force, a Melbourne based business

personal

training

specialising

working with plus size clients, both in the privacy of their own homes as well as in the Heidelberg personal training studio. Kate and her team of trainers focus on meeting clients

where

they

are,

working toward their unique fitness goals and helping them make manageable and sustainable changes to their lifestyles over a period of time. Kate has Certificate 3 and 4 in Fitness as well as a Graduate Diploma in Psychology. You can contact Kate on facebook.

You want a challenge but you don’t want to over-reach. GHG Disclaimer – please read

GreatHealthGuide.com.au | 57