Inform Issue 30

Issue 30

Mental health in the workplace Let’s tackle it now

Your essential health checks Must-read for men

5 tips to reduce work stress plus

how to build mental strength with muscle power

Creamy butter chicken curry

12 10 14 11 FEATURES

FAVOURITES

07 A beginner's guide to mindfulness

Learn the basics and how you can use this technique to improve your life.

12 Build mental strength with muscle power

Exercise is great for your body and it also boosts your mental health.

04 The buzz 05 5 mins with...

06 Q&A 11 In focus

colouring page

16 Essential health checks

It’s a well-known fact that men are less likely to see their doctor for a health check-up than women.

20 It’s time for mental health first aid

Mental illness is having a greater impact on the workforce than physical injury and here’s what you need to know.

23 5 tips to reduce work stress

Work and stress seem to go together but if the office leaves you anxious, here's how to increase your wellbeing.

Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer. A subsidiary of nib holdings limited ABN 51 125 633 856. © Grand United Corporate Health Limited 2018.

2

guhealth.com.au

|

INFORM | ISSUE 30

14 Recipes 19 Is it true?

26 Get connected 27 Mindfulness

20

GM’s MESSAGE

Hello and welcome to Issue 30 of Inform.

Did you realise that one in five people experience a mental health illness every year? Because the need to reduce the stigma of mental illness is more important than ever, the theme for this issue revolves around increasing mental wellbeing.

19

I’m pleased that GU Health has implemented the Federal Government’s Mental Health Reform. This reform allows members of health funds on low- to mid-level covers to upgrade their health plan in order to immediately access psychiatric treatment in a private hospital.

This initiative, offered on a once-in-a-lifetime basis, will help improve access to mental health services for people with basic health cover, supporting them if they suffer an episode of mental illness. This is the first in a number of private health insurance reforms introduced by the government, which GU Health will roll out over the next 12 months, to simplify health insurance and make contributions more affordable.

For more information on the Mental Health Reform, please see page 6.

Take a look at page 20 to learn how workplaces can create mentally healthy environments by introducing mental health first aid training.

7

We also explore ways you can improve your mood and reduce stress by using mindfulness and meditation. On page 7, A beginner’s guide to mindfulness will get you started and you can find out how the Smiling Mind app can help you succeed at work and at home. You may also enjoy a chill out playlist to help you unwind which is in the Get connected section on page 26.

Managing Editors: Rachel Pace and Toni Eatts Features Editor: Emma Brown Art Director: Sarah Wickman Contributor: Heather Anschau Inform is published by GU Health.

This magazine may not be reproduced in part or in full without the written permission of the publishers. All expressions of opinion are opinions of the authors only and published on the basis that they are not regarded as representing the official opinion of Grand United Corporate Health Ltd (GU Health) unless expressly stated. GU Health accepts no responsibility for the accuracy of any of the opinions, advice, representations or information contained in this publication and readers should rely on their own advice and enquiries in making decisions affecting their own health, wellbeing and interest.

Contact Us:

And, if you'd like to tickle your tastebuds as well as improve your mood turn to our recipe pages.

Email: corporate@guhealth.com.au Post: Reply Paid, GPO Box 2988, Melbourne, Vic 8060 Ph: 1800 249 966 guhealth.com.au

As you may know, exercise plays a role in stress reduction and GU Health’s Wellness Manager, Gretchen Masters shares her tips on how to build and maintain physical and mental strength on page 12.

Until next time, Re-think Reduce Reuse Recycle

Healthy regards

Privacy Policy Have you read our updated Privacy Policy?

You can view a copy on our website: guhealth.com.au

Martin Adlington General Manager – Corporate Health

guhealth.com.au

|

INFORM | ISSUE 30

3

THE BUZZ

R U OK DAY

Do cats increase happiness?

13

SEP This day is dedicated to reminding us that any day is the day to ask: “R U OK?” and support those struggling with life.

How to ask R U OK?:

Research shows that felines have a special ability to claw their way into our hearts.

Cats make you happy – even if you don’t have a cat at home to cuddle, you can still benefit by connecting with them. A study by Indiana University found that after watching cat videos online people were more energetic and felt more positive1.

Be relaxed, friendly and concerned in your approach, by asking questions like: “How are you going?” or “What’s been happening?”

Mention specific things that have made you concerned, for example: “You seem less chatty than usual. How are you going?”

To find out more about how to support others visit: ruok.org.au/how-to-ask and see the feature on mental health first aid from page 20.

Meditation isn’t just for monks Meditation is incredibly effective at reducing stress and anxiety. One study revealed that meditation literally reduces the density of brain tissue associated with anxiety and worrying2. If you want your stress levels to plummet, meditation may be the answer.

References: 1. Indiana University Bloomington, 2015, Not-so-guilty pleasure: Viewing cat videos boosts energy and positive emotions, IU study finds, viewed: 16 June 2018 <http://archive.news.indiana.edu/releases/iu/2015/06/internet-cat-video-research.shtml>.

2. Van Edwards, V, n.d, 14 Benefits of Meditation that Rewire Your Brain for Happiness & Success, viewed 16 June 2018 <https://www.scienceofpeople.com/meditationbenefits/>.

3. Australian Institute of Health and Welfare, 2016, Australia’s health 2016—in brief, viewed 18 June 2018: <https://www.aihw.gov.au/reports/australias-health/australias-health-2016-in-brief/contents/about-australia-s-health-2016-in-brief>.

4. Australian Institute of Health and Welfare, 2016, 85 out of 100 Australians say they’re healthy—but are we really?, viewed 18 June 2018: < https://www.aihw.gov.au/ news-media/media-releases/2016/2016-sep/85-out-of-100-australians-say-they-re-healthy-but>.

4

guhealth.com.au

|

INFORM | ISSUE 30

Courtesy of nib.

Find out more on page 16 about the countless benefits of meditation and how it can even help you in the workplace.

Healthy figures

381,000

visits are made to a GP on an average day in Australia and 79,000 visits to a specialist.3

If Australia had a population of just 100 people: • 56 would rate their health as ‘excellent’, or ‘very good’ and 29 as ‘good’.

• 19 would have a disability, 20 a mental health disorder in the last 12 months and 50 at least one chronic disease.4

World Mental Health Day

10

OCT

FAVOURITE

5 mins with...

Name: Maria Dzanovski Position: Operations Support Consultant Time with GU Health: 4 years What interests me most in my role is... the variety of different tasks I do throughout the day and being able to support the team.

People who know me would describe me as… over the top!

Being part of the GU Health team has impacted my wellbeing by… allowing me to participate in weekly Pilates classes − which is fantastic. I haven’t had this at any other workplace. And definitely the amazing people that I work with! The daily laughs are good for the soul.

I love to spend my weekends… catching up with family and friends. Getting in as much yoga as I can, and a walk by the beach is a must.

When I have to overcome a challenge I find it helps to… put things into perspective and not react straight away.

One in 5 Australians are affected by mental illness, yet many don’t seek help because of stigma.

We can all do something to help shed a more positive light on mental health.

For more information visit: 1010.org.au

A positive change I’ve made to my life is… taking up boxing and yoga.

I am most inspired by... people who bring out the best in you; people who inspire you to not give up even when you feel that you can't go on.

guhealth.com.au

|

INFORM | ISSUE 30

5

FAVOURITE

Q&A

Q: What is the Mental Health Reform to private health insurance?

If you have any questions about private health insurance that you’d like us to answer, email them to: magazine@guhealth.com.au Why have reforms been introduced to private health insurance?

The Federal Government is introducing a number of private health insurance reforms that will be rolled out over the next 12 months to simplify health insurance and keep contributions affordable. GU Health is committed to these reforms to improve the affordability and value of private health insurance for our corporate members. Mental health was one of the first reforms that came into effect on 1 April 2018.

What is this Mental Health Reform?

GU Health hospital plans mostly offer a high level of hospital cover. Yet many basic and medium products in the market only offer limited cover for in-hospital mental health treatment.

Patients who hold these products have restricted benefits for psychiatric

treatment, so if the person requires overnight or multi-day care in a private hospital for a serious mental health condition, they will usually face large out-of-pocket costs.

Members are now able to use a one-off waiver to upgrade their cover. This enables immediate access to applicable in-hospital mental health services, improving access to mental health services for people with basic health cover and supporting them if they suffer an episode of mental illness.

What does the waiver mean?

The mental health waiver can be accessed by members (resident and nonresident) who: • currently hold a hospital cover that has restricted benefits for in-hospital psychiatric treatment • have served their initial two-month waiting period and

have a valid referral from a consulting psychiatrist or medicine addiction specialist.

As an admission to hospital for psychiatric treatment is not always planned, a member has five business days from their admission date to contact us and seek an upgrade to their level of cover. This upgrade will take effect from the date the member was admitted to hospital.

The waiver is once in a lifetime Members have one opportunity (regardless of which health fund they belong to) to have the upgrade waiting period removed and access private hospital psychiatric treatment immediately. Should a member decide to downgrade their level of cover at a later date with GU Health, or another health fund, they will not be eligible to access the waiver again if they decide to upgrade their hospital cover a second time for higher psychiatric treatment. 

• For more information please read the Mental Health Reform Frequently Asked Questions at: guhealth.com.au under the 'Forms and Publications', 'Fact sheets' menu, as well as Your Membership Guidelines.

• Call your Member Relations Team on 1800 249 966 between 8.30am and 5pm (AEST) Monday to Friday.

6

guhealth.com.au

|

INFORM | ISSUE 30

FEATURE

A beginner’s guide to mindfulness If you think ‘mindfulness’ is just another health fad, think again.

Studies show that the mindfulness technique can reduce the symptoms of depression and anxiety by up to 20 per cent1.

We set out to investigate the basics of mindfulness, how it works and how you can put it to use in everyday life.

Keep reading because if you increase your ability to be mindful it will flow into all aspects of your life and increase your wellbeing.

What is mindfulness?

Mindfulness is the informal act that aims to get you focusing your mind on the present; acknowledging and accepting what’s going on inside and outside your body.

Meditation is the formal act that helps you to get there. Sometimes meditation is referred to as exercise for the mind and if you meditate you can strengthen your mindfulness skills.

Sounds simple, right?

It can actually be pretty tricky to train yourself to block out distractions and be entirely present and aware of what’s going on, and not be reactive or overwhelmed by it.

For some, it comes naturally; for others, there are techniques you can practise to meet your mindfulness mark.

How does mindfulness work?

We live in such a busy world, it’s easy to get caught in sensory overload, overwhelmed by anxiety and caught up in stress. Mindfulness brings you back into the present and allows you to observe your emotions and feelings without letting them control you.

The theory is that this will allow you to better manage your thoughts.

According to Smiling Mind CEO Dr Addie Wootten, mindfulness is paying attention to the present moment with openness, curiosity and without judgement.

“The Smiling Mind app offers a unique web and app-based tool developed by psychologists and educators to help bring balance to people’s lives.

“Just as we eat well and stay fit to keep our body healthy, mindfulness meditation is about mental health and looking after the mind. Our meditation programs are designed to assist people in dealing with the pressure, stress and challenges of daily life,” says Dr Wootten. guhealth.com.au

|

INFORM | ISSUE 30

7

The benefits of mindfulness Many of the world’s biggest companies including Google and IBM2 recognise the benefits of mindfulness and now offer mindfulness training to their employees.

And it’s not just your work that can reap the benefits of mindfulness. We’ve trawled through studies and journals to find just a few of the ways that mindfulness can help:

Reduce your anxiety A 2013 trial3 of the effect of mindfulness on people with generalised anxiety disorder found that those who took part in an eight-week mindfulness-based stress reduction program had significantly reduced levels of anxiety and distress ratings compared to those who didn’t.

Increase compassion Have you ever wondered what makes someone a ‘good person’? Well, a 8

guhealth.com.au

|

INFORM | ISSUE 30

study from Northeastern University and Harvard University showed that meditation could be the key.4 One of the researchers, Paul Condon explained: “We know meditation improves a person’s own physical and psychological wellbeing. We wanted to know whether it actually increases compassionate behavior.”

The researchers went on to test participants’ compassionate behavior after undergoing eight weeks of meditation. Placing participants in a staged waiting room, they wanted to see whether participants would help someone (an actor) who was in pain.

Up to 15 per cent of people who didn’t undergo meditation training helped the person in pain, whereas up to 50 per cent of those who completed the meditation training went to the aid of the person.

Researcher and psychological scientist, David DeSteno said that the truly surprising aspect of this finding is that meditation made people willing to act virtuously — to help another who was suffering — even in the face of a norm not to do so.

“The fact that the other actors were ignoring the pain creates a ‘bystandereffect’ that normally tends to reduce helping. People often wonder ‘Why should I help someone if no one else is?’”

Prevent and treat depression A common treatment5 for depression is prescribed antidepressants, but many people are interested in alternatives to taking medication. So in 2010, a study6 led by University of Oxford Professor Willem Kuyken set out to find the affect that mindfulness-based cognitive therapy (MBCT) had on individuals with a history of recurring depression.

regulate the brain wave called the alpha rhythm. A Harvard study found that subjects who completed an eight-week mindfulness meditation program were able to better adjust their brain waves to screen out distractions and had an improved ability to rapidly remember and incorporate new facts.

Improve sleep

The study found that MBCT helped prevent repeat episodes of depression just as effectively as maintenance does of antidepressant medication.

Courtesy of nib.

Decrease body dissatisfaction Published in 2014, a study on whether self-compassion meditation training could help mitigate body dissatisfaction among women found that after a three-week period of training, those who participated in the meditation had greater gains in self-compassion and body appreciation as well as reductions in body dissatisfaction and body shame than those in the control group. These improvements were maintained when the researchers reassessed the groups three months later.

Reduce distractions Finding it hard to concentrate at work?

It could be because of your inability to

Who doesn’t want better sleep? The University of Utah conducted a study on the connection between mindfulness and emotional wellbeing – and it seems that better sleep may be another benefit.

One of the researchers involved, Holly Rau says, “People who reported higher levels of mindfulness described better control over their emotions and behaviors during the day. In addition, higher mindfulness was associated with lower activation at bedtime, which could have

benefits for sleep quality and future ability to manage stress.”

Keen to learn the art of mindfulness?

Smiling Mind offers a free, easy-touse app that provides mindfulness meditation training programs that you can do anywhere, anytime. The app has already reached two million people across the globe and is used by tens of thousands of educators in schools. To find out more about Smiling Mind see page 16 and head to: smilingmind.com.au. 

Visit: smilingmind.com.au/smilingmind-app for a free guided meditation app.

References: 1. Seaman, A.M, 2014, Reuters, Meditation may help with anxiety, depression and pain, viewed 13/6/18, <https://www.reuters.com/article/us-meditation-anxiety-depression/meditation-may-help-with-anxietydepression-and-pain-idUSBREA0511320140106>.

2. Edwards, V, 2015, The Australian, How IBM, NAB and other companies are encouraging mindfulness among staff, viewed 13 June 2018: <https://www.theaustralian.com.au/life/health-wellbeing/how-ibm-naband-other-companies-are-encouraging-mindfulness-among-staff/news-story/1fe71c7e386620faf7d808bd 284b1657>.

3. J Clin Psychiatry. 2013 Aug;74(8):786-92. doi: 10.4088/JCP.12m08083. Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: effects on anxiety and stress reactivity.

4. Northeastern University. 2013. Can meditation make you a more compassionate person?. <viewed 16 May 2018: https://cos.northeastern.edu/news/release-can-meditation-make-you-a-more-compassionateperson/>.

5. Cleveland Clinic, n.d. Treatment Options for Depression, viewed 13 June 2018: <https://my.clevelandclinic. org/health/treatments/9297-treatment-options-for-depression>.

6. Kuyken, W. The Lancet, 2015, Effectiveness and cost-effectiveness of mindfulness-based cognitive therapy compared with maintenance antidepressant treatment in the prevention of depressive relapse or recurrence (PREVENT): a randomised controlled trial, viewed: 13 June 18: <//www.thelancet.com/journals/lancet/ article/PIIS0140-6736(14)62222-4/abstract>. guhealth.com.au

|

INFORM | ISSUE 30

9

Ways to stay calm at work

Breathe Pause and take 10 slow, deep breaths. Focus on breathing out as slowly as possible until your lungs are completely empty; then allow them to refill by themselves. Notice the sensations of your lungs emptying and refilling. Notice your rib cage rising and falling. Notice the gentle rise and fall of your shoulders.

Notice five things Pause for a moment and look around.

Notice five things that you can see – any five things. Now listen carefully and notice five things that you can hear. Tune into the sounds around you. Finally, notice five things that you can feel in contact with your body (for example, your feet upon the floor or your back against the chair).

Take a mindful walk Mindfulness isn't all about sitting in the lotus position with our eyes

10

guhealth.com.au

|

INFORM | ISSUE 30

closed. It can be practised in motion, in everyday life. Sometimes what is needed when we are faced with strong emotions (such as frustration) is to leave the environment for a few minutes.

If time permits, take yourself on a ‘mindful’ walk – and it’s even better if this can be outside in nature. Notice the places, people and objects around you.

Tune into your senses. Feel the weight of your body pressing down into the soles of your feet as you walk, the breeze on your face and the sun on your skin.

Replace judgment with compassion The human mind is very good at judging.

It does it all the time and automatically.

One of the key mindsets we are trying to cultivate with mindfulness is an attitude of non-judgment. See if you can tune into your thinking and notice what judgments your mind is making about particular situations or a particular relationship with a co-worker. See if you can offer a little less judgment and maybe even replace it with some compassion.

As the famous quote says, “Everyone you meet is facing a battle you know nothing about; be kind, always.”

We’re all wired with negativity bias, so make an effort to focus on someone's positive attributes.

See the best in others We're all wired with a ‘negativity bias’2. This is the mind’s natural tendency to focus more on negatives than positives; this extends to our relationships with others. With a co-worker for example, we're more likely to notice and ruminate on their faults or weakness rather than their strengths or what they're doing well.

See if you can bring your attention to some things that they do well or ways they have helped you. It mightn’t completely override whatever it is that has frustrated you, but it may help balance out your thinking a little and in turn, reduce the frustration. 

Reference: 1. Human Resources Director 2017, Australian workers want less stress, viewed 12 June 2018, <https:// www.hcamag.com/hr-business-review/recruitment/australian-workers-want-less-stress-244781.aspx>.

2. P sychology Today, 2003, Our Brain's Negative Bias, viewed 15 August 2018, <https://www. psychologytoday.com/us/articles/200306/our-brains-negative-bias>.

Courtesy of nib.

The workplace can be a breeding ground for frustration. Between passive aggressive notes on lunchboxes, office buzzwords (a deep dive into the deliverables to find best practice, anyone?) and clashing personalities, it’s little wonder that workplace stress affects 73 per cent of us.1 Instead of letting the resentment build up and suffering through every business day with clenched fists and jaw, it could be time to reap the benefits of mindfulness.

We spoke with Dr Addie Wooton, CEO of mindfulness organisation Smiling Mind, to get some tips on how to use mindfulness to help you go from office frustration to workplace calm.

IN FOCUS

Branded vs generic medications

If your pharmacist has asked you whether you’d prefer a brand name or generic medication, you might’ve automatically picked the cheaper version. But is there a difference?

There’s a lot of confusion around branded and generic medication, so much so that the government is looking into a range of measures to encourage doctors to prescribe general medication, as opposed to defaulting to a more expensive branded option.

Looking after your health should be simple, so we’ve answered some of the big questions about branded medication.

Courtesy of nib.

Are branded medications and generic medications the same?

The simple answer is yes – every medication you buy has a brand name (for example Panadol) and a generic name, which is simply the active ingredient in the medicine (in the case of Panadol, it would be paracetamol).

When a medicine with a new active ingredient is released to the market, the pharmaceutical company that owns it will usually take out a patent.

This patent stops any other company from producing their own brand of medicine with the same active ingredient for a set period – basically giving the original company a chance to recoup the money it spent developing, researching and commercialising the ingredient.

Once the patent expires, other companies might start developing their own version with the same active ingredient.

Although these new versions will have the same active ingredient and dose as the original, they probably differ in: • look and taste • packaging • inactive ingredients – these are also called ‘filler’ ingredients and don’t alter the effectiveness of the medication.

Why are some brands of medication more expensive?

Usually the branded medication costs

more than the generic options because it was the first to market and the company that produced it may have spent a significant amount of money on marketing, researching and developing the drug.

Why would I choose one brand over another?

Both the generic and the branded medication will contain the same dosage and active ingredient, so it really just comes down to personal preference as to which option you choose. However, if you do have allergies, be sure to check the inactive ingredient list to make sure there’s nothing in it that you may react to.

All of our GU Health extras products have pharmaceutical benefits, please refer to Your Plan Information for details of what benefits you’re entitled to.

guhealth.com.au

|

INFORM | ISSUE 30

11

FEATURE

Build mental strength with muscle power Exercise is great for your body and it also contributes to your mental health.

There’s mounting evidence that regular exercise is a major contributing factor in maintaining mental health and strength. GU Health’s Wellness Manager, Gretchen Masters provides three training plans, so try one out and boost your mental health.

Strength The benefits There are several different approaches to strength training, from basic bodyweight exercises to more comprehensive gym-based resistance plans.

Resistance training can benefit the mind by: • improving memory and the ability to learn • improving cognitive ability, particularly the ability to better manage multiple tasks • decreasing symptoms of depression • enhancing the quality of sleep, which in turn boosts brain function • lowering levels of anxiety (moderate intensity training is best for this) • increasing self-esteem.

12

guhealth.com.au

|

INFORM | ISSUE 30

The plan This strength plan is for intermediate exercisers. The great thing is that you don’t even need access to a gym. You can do these exercises in your home or at the park. Simply do each Leg extension

exercise continuously for 45 seconds, then rest for 15 seconds before starting the next exercise. Do three, four or five sets, depending on how much time you have available and your fitness level.

Deep squat

Yoga

Cardiovascular exercise The benefits Activities such as running and swimming are great ways to boost your fitness, shed weight and your brain also benefits.

Alternate lunge

The benefits When your body is under excessive stress, high-intensity exercise can be an additional stress and simply push you too far. During these times, a more rejuvenating approach to training is helpful.

Yoga is a great form of regular exercise and it’s suitable for all ages and fitness levels.

Cardiovascular training can result in: • an improved memory and the ability to learn • the development of new neurons • decreased feelings of pain and stress, due to the release of endorphins • an improved ability to cope with stress • neural growth in the hippocampus area, which reduces the likelihood of memory loss later in life.

The mental benefits of yoga include: • lower levels of cortisol – the stress hormone, leading to reduced mental stress and anxiety • reduced obsessive behaviour in people affected by obsessive compulsive disorder • an increase in nerve cell activity in the brain, as well as a decrease in the effects of stress, depression, chronic pain and symptoms of post-traumatic stress disorder.

The plan Swimming, walking, running, dancing, kayaking, boot camp – the list of cardiovascular activities is endless.

Get moving for at least 20 minutes a day and your mind and body will reap the rewards.

The plan Begin by following a sequence of poses two to five times in the comfort of your own home. Start slowly then build up the pace until you are shifting from one pose to the next each time you take a breath.

guhealth.com.au

|

INFORM | ISSUE 30

13

RECIPES

Creamy butter chicken curry GF This low carbohydrate, gluten- and refined sugar-free recipe is packed with flavour.

SF

Ingredients: Marinade 1 thumb ginger

Preparation:

Cooking time:

Serves:

2 cloves garlic

Curry 40 minutes

10 minutes

Approx 8

½ cup plain yoghurt 1 tablespoon cumin powder 3 teaspoons coriander powder

Method: 1. Grate the ginger and mince the garlic (you can prepare the sauce’s ginger and garlic ingredients now too). Combine all of the ingredients for the marinade and smear the mixture over the chicken. Leave it to stand for 30 minutes or so.

2. Grate the ginger and mince the garlic (as above) for the sauce.

3. Melt the butter in a saucepan, then add in the garlic and ginger and sauté for a minute. Add the spices (cumin, coriander, paprika and cayenne pepper) and heat for a minute. Add the tomato purée and let it cook down by half. When the tomato has thickened add the cream and coconut milk and allow it to simmer and reduce until it has slightly thickened.

4. Add the garam masala, the curry leaves and season to taste with salt and pepper.

5. Cut the chicken into large cubes.

6. Heat a frying pan with a little butter and sear the chicken cubes to put colour on the chicken, but don’t cook it through.

7. Add the chicken to the simmering sauce and cook for about five minutes.

Garnish with chopped coriander.

TOP TIP

1 teaspoon turmeric Sauce 2 thumbs ginger 4 cloves garlic 1 tablespoon butter 1 tablespoon cumin powder 3 teaspoons coriander powder ½ teaspoon paprika ½ teaspoon cayenne pepper 400 grams tomato paste 1 cup double cream 180 millilitres coconut milk 1 teaspoon garam masala 1 handful curry leaves

Give your memory and happiness a boost with this curry dish

A study1 found that curcumin, an active ingredient in turmeric, which gives curry its bright colour, brought improvements in memory and mood in patients taking it as a daily supplement (see reference on next page).

salt and pepper Chicken 8 chicken breasts 2 tablespoons butter 1 handful fresh coriander

This recipe was shared by David Daffey, a health and triathlon coach: abanterslife.com 14

guhealth.com.au

|

INFORM | ISSUE 30

Salmon, peas and zucchini salad

Combine the nutritional powerhouses of salmon and green vegies, in this light and fresh dish that’s perfect for spring.

HIGH PROTEIN

OMEGA 3

Ingredients: 2 x 150 grams salmon fillets (skin on) 1 cup frozen peas

Preparation:

Cooking time:

Serves:

10 minutes

Approx 7 minutes

Approx 2

2 zucchinis, cut into fine ribbons (use a vegetable peeler) Salt and pepper and olive oil.

Method:

Dressing:

1. Combine the dressing ingredients and set aside.

¼ cup mint leaves, roughly chopped

2. P lace an ovenproof pan over high heat. Pre-heat your grill to high.

Bring a small pan of water to the boil.

2 tablespoons olive oil 2 tablespoons lemon juice

3. R ub your salmon fillets with a little olive oil, salt and pepper. Then place them in the pan, skin-side down, when the pan is hot. Leave them in the pan for two minutes.

4. M eanwhile, put your peas in the pot of boiling water. As soon as the water returns to the boil, drain and return them to the pot, but leave it off the heat.

5. A fter two minutes, flip your salmon and place it under the grill. It’ll need about five minutes here, until cooked to your liking. Keep an eye on it to make sure it doesn’t burn.

6. W hile the salmon is under the grill, add half of your dressing to the peas and smash them roughly with a potato masher or a fork.

7. Add the other half of your dressing to the zucchini and toss to combine.

8. Serve your salmon on a bed of smashed peas with your zucchini salad as a side. 

Reference: 1. Pereira, S. 2018, Eating Curry May Improve Memory and Happiness, New Study says, "http://journals.sagepub.com/home/ jop" Newsweek, viewed: 20 July 2018: <https://www.newsweek. com/eating-curry-improve-memory-and-happiness-new-studysays-788367>

This recipe was shared by: springfitness.com.au

TOP TIP

Feel good with fish

Studies show a strong link between a lack of omega-3, which is found in salmon and other seafood, and mood disorders.

Interestingly, populations that eat the most fish, such as Iceland and Japan, have unexpectedly low rates of depression, bipolar disorder, postpartum depression and seasonal affective disorder.

guhealth.com.au

|

INFORM | ISSUE 30

15

FEATURE

16

guhealth.com.au

|

INFORM | ISSUE 30

Essential health checks

It’s a well-known fact that men are less likely to see their doctor for a health check-up than women.

Words Sarah Yancey Despite having one of the longest life expectancies in the world, Australian men could still do more to improve their health and well-being1.

In your 20s and 30s Top issues Infertility, sexually transmitted infections (STIs), mental illness, smoking, drug and alcohol abuse.

What to do Blood and cholesterol Men with a family history of high blood pressure or heart problems should get their blood pressure and cholesterol checked annually from their 20s. If there isn’t a family history, men should get a cholesterol check from 30 years of age.

STIs Depending on their lifestyle and medical history, men should be regularly screened for STIs when they start being sexually active.

Mental health According to the Victorian Government’s Better Health Channel2, depression affects both men and women, but what they experience and how they respond is quite different. Men tend to focus on the physical symptoms, such as feeling tired or losing weight. They’re also more likely to say they feel irritable or angry, rather than saying they feel ‘low’. Men are also less likely than women to talk about their moods or how they feel emotionally. This is one reason why their depression is often not picked up by themselves or by others, including their doctors3.

Further checks • Visit the dentist at least once per year • Make sure that you are up-to-date with vaccinations and immunisations (especially if you’re travelling) • Check your skin for changes every three months • Have your eyesight tested every two years.

According to the Prostate Cancer Foundation of Australia4, men don’t have regular health checks because they: • are scared that it will lead to a hospital visit • are embarrassed to discuss their health issues • find it too hard to get to see a GP because of limited opening hours • just can’t be bothered making an appointment.

guhealth.com.au

|

INFORM | ISSUE 30

17

In your 40s and 50s Top issues Heart disease, diabetes, smoking, alcohol abuse and depression.

Men in their 50s are at great risk of developing prostate, bowel or kidney cancers.

What to do Heart disease Heart disease is the leading cause of death in Australia, with 19,077 deaths in Australia in 20165.

According to The Heart Foundation, there is no single cause for coronary heart disease, but there are ‘risk factors’ that increase your chance of developing it. There are ‘modifiable’ risk factors (ones that you can change) and ‘nonmodifiable’ risk factors (ones that you can’t change).

Modifiable risk factors include: • smoking • high total blood cholesterol • high blood pressure • diabetes • being physically inactive • being overweight • depression, social isolation and a lack of quality social support.

Risk factors that you can’t change include increasing age, being male and having a family history of heart disease. It’s recommended that those aged over 45 years should see their doctor regularly for a heart risk profile.

Diabetes If you’re overweight or have had high blood pressure and high cholesterol in recent years you should start testing from the age of 45.

Prostate check Prostate cancer is the most common cancer among Australian men after skin cancer, with more than 17,000 new cases diagnosed each year. It’s recommended that men aged 50 and

over should talk to their doctor about prostate cancer and the tests available.

If there’s a family history of prostate cancer, men should talk to their doctor from the age of 40.

When you are over 60

Kidney check Kidney cancer is more common in people over 55 years and affects more men than women. One of the most common symptoms is blood in the urine. If this occurs, men are advised to visit their doctor.

What to do

Bowel check The faecal occult blood test (FOBT) uses chemicals to check a stool sample for blood. If you’re over 50 you should have this test once every two years (or after you turn 40 if you have a family history).

Further checks • Go to the dentist at least once per year • Have your eyesight tested every two years • Check your skin every three months for changes.

Top issues Heart disease, depression, stroke, diabetes, osteoporosis, prostate, colon, bowel and skin cancers.

Men continue to face similar issues that they were exposed in their 40s and 50s and should continue visiting their doctor for regular screening. In addition to these screenings, men over 65 should discuss testing for osteoporosis and hearing loss. •

Further checks • Visit the dentist at least once per year • Continue to have an eye exam every two years • Check your skin for changes every three months • Screening for depression with your GP • Screening for the risk of medication interactions • Check for hearing loss.

References: 1. Australian Government, Australian Institute of Health and Welfare.(n.d.) The health of Australia’s males, viewed: 30 September 2011 <http://www.aihw.gov.au/male-health/>.

2. Better Health Channel. (n.d.) Health Checks for Men. Retrieved September 15, 2015, from Better Health Channel, viewed: <20 August 2018: https://www.betterhealth.vic.gov.au/Blog/BlogCollectionPage/depression-in-men-the-first-step-is-acknowledgment >.

3. Mens line Australia.(n.d.) Depression, viewed: 20 August 2018: <https://www.mensline.org.au/>.

4. Cancer Council of Australia. (n.d.) Prostate Cancer, viewed: 20 August 2018: <https://www.cancercouncil.com.au/prostate-cancer/>.

5. Heart Foundation. (n.d.). Heart disease fact sheet, viewed: 20 August 2018: <https://www.heartfoundation.org.au/about-us/what-we-do/heart-disease-in-australia/ heart-disease-fact-sheet.

18

guhealth.com.au

|

INFORM | ISSUE 30

IS IT TRUE?

Can you boost your brain power with coffee and bananas?

If you reach for a ‘pick-me-up’ to clear your head and increase concentration, take a look at these home truths behind seven options associated with ‘getting you through’.

Coffee Coffee kick starts the production of the stress-handling hormones adrenalin and cortisol, resulting in short-term benefits of increased awareness, alertness and energy. But this short-term burst may trigger a crash, resulting in lower levels of energy than normal. The best advice: drink coffee in moderation to avoid developing a dependency.

Water This may seem obvious, and it’s for good reason. Dehydration has some severe

effects on brain function. Feeling ‘fuzzy headed’ is often caused by dehydration, and is characterised by forgetfulness, lack of attention and headaches. It’s recommended you consume six to eight glasses (at least 150 millilitres each) of a variety of fluids each day.

Energy drinks Much like coffee, the caffeine content of energy drinks can be useful in providing some extra energy and concentration.

But where a typical long black from a café contains less than 100 milligrams of caffeine, the average energy drink contains up to 300 milligrams. Let’s not even get started on the sugar content.

Consider replacing an energy drink with a healthier option.

Bananas Bananas supply potassium to the brain, helping to keep oxygen levels normal and promoting strong signals between cells. Additionally, a chemical known as tryptophan in bananas stimulates serotonin production, keeping your mood stable and bright.

Avocados Don’t be put off by their fat content. It’s a healthy fat (monounsaturated), and it promotes blood flow, keeps your mind functioning at its peak and reduces blood pressure. Lower blood pressure has been linked to an increase in cognitive abilities and I.Q. Smoking What a cruel illusion. Although people may feel calmer and less stressed when they smoke, their body is experiencing the opposite reactions. Blood pressure rises, heart rate increases, muscles become tense, blood vessels constrict, and less oxygen is available to the brain and body to facilitate healthy coping.

Salmon Rich in omega-3 fatty acids, salmon helps your brain develop tissue for increasing your brain power. Salmon also plays a key role in fighting Alzheimer’s and other age-related cognitive disorders. guhealth.com.au

|

INFORM | ISSUE 30

19

FEATURE

It’s time for mental health first aid

Mental illness is now impacting the workforce more than physical injury, so the need to provide mental health training is more important than ever.

Words Emma Brown What you should do when someone gets stung by a blue-ringed octopus or bitten by a snake is covered in traditional workplace first aid training.

But did you realise that how to help a person who is struggling with depression, suffering from a panic attack or dealing with anxiety is not covered in these courses?

While it’s mandatory for workplaces to have first aid officers trained on how to respond to bee stings and nose bleeds Mental Health First Aid (MHFA) training is not compulsory. Yet, the biggest 20

guhealth.com.au

|

INFORM | ISSUE 30

impact on health and wellbeing in today’s workplaces is mental health with one in five people experiencing a mental illness each year.

As a result Australian workplaces are feeling the impact of mental illness, losing more than six million working days a year in sick leave due to mental health issues.

Mental illness has also overtaken physical injury as the leading cause of absence in the workplace and is the main reason why people aren’t able to return to work, either on long-term sickness absence, or on incapacity benefits.

Even if workers are soldiering on to work with mental health problems they may struggle to maintain productivity, leading to presenteeism – the problem of workers being on the job but not fully functioning.

MHFA Instructor, Jo Richards has been a HR manager for 25 years and wishes she would have undertaken the training when she first started out in her career.

“Throughout my work history I’ve been exposed to people with mental health issues. If I had done this course and had

this deeper level of understanding and empathy I would have handled those situations very differently,” she says.

The MHFA course covers what mental illnesses are, the signs and symptoms, how to have difficult conversations and what can be done to support people.

Much like the DRABCD acronym for physical first aid, the mental health first aid model uses ALGEE, which stands for: • Approach the person, assess and assist with any crisis • Listen and communicate non-judgmentally • Give support and information • Encourage the person to get appropriate professional help • Encourage other support strategies.

The MHFA course doesn’t teach people to provide a diagnosis or therapy.

It’s about referring not fixing, how to offer and provide initial help, how to guide a person towards appropriate treatments and supportive help.

“You’re not a paramedic nor a qualified psychologist, you’re the first point of contact, understanding there might be a problem and encouraging people to get help, by saying for example, ‘Let’s tell someone who’s equipped to help’,” says Jo. The MHFA course trains you to see the signs and symptoms, so when you notice a change in someone’s behaviour you can learn the right approach and what to say.

The MHFA officer role is not only to have conversations but to keep what’s been discussed confidential.

A lot of employees aren’t comfortable speaking with their manager about their mental health, fearing the impact it could have on their career. And a senior staff member may not want to speak to a junior colleague about their mental health. So it’s important to provide MHFA training to a variety of levels of seniority and personality types.

Pip Cameron, who partners with Jo in teaching the course, was motivated to become a MHFA instructor through her experiences with people suffering from mental health illnesses and not being offered any information or support.

“When I did the course the light bulb came on as I’ve been exposed to people suffering with schizophrenia, depression, anxiety, substance use disorder, gambling and anorexia nervosa. If I’d done this course, I would have understood more of what they were going through,” says Pip. “You don’t have to always have the right words, what's important is to be genuine, authentic and not judgmental.

Being non-judgmental is difficult but this needs to be put aside to be a good listener in order to treat the person with respect and dignity."

Jo and Pip have received a lot of feedback that employees are hesitant to take up the MHFA training as they find it confronting. “They don’t want to be the person called in a breakdown situation,” says Jo.

Surry Hills Public Tenants Association, Committee Secretary, Alison George participated in MHFA training delivered

by Jo and Pip. She says she felt anxious about doing the course beforehand but now feels more confident, better informed and more empathetic and capable to support people with mental health issues.

“The course dispelled a lot of myths, clarified some aspects of mental health I didn’t understand before and informed me about how to make better decisions,” says Alison.

“I also didn’t realise what an ordinary person can do. There are lots of things. You’re not taking the place of a professional, nor being intrusive but you learn how to let someone know you’re there if they want to talk and where they can get help if they need it.”

For example, the training recommends that if someone talks about suicide you should not be afraid to ask direct questions such as: ‘Are you planning to end your life?’, ‘How long have you been feeling that way?’, ‘Have you felt that before?’, ‘Have you told anyone?’

Jo believes that it’s important for mental health stigma to be broken down so people can understand what mental illness really is, what it looks like and what to do in difficult situations.

guhealth.com.au

|

INFORM | ISSUE 30

21

“The course can also help participants understand how important good mental health is, and if their own mental health is poor, they have the knowledge and resources about where to seek help.”

Jo found that community groups, parents and sports clubs have been undertaking the training, yet corporations have been hesitant to.

However, the workplace is an ideal place to notice when someone needs some mental health support.

Pip says, “When you see someone every workday, you can often see more than their family and friends. You see their productivity, if they’re not concentrating, looking disheveled and having regular days off."

The two-day program includes courses tailored to adults, teenagers, youths and older people. Programs for Aboriginal and Torres Strait Islanders are delivered by indigenous instructors.

There are also courses on problem gambling, people who feel suicidal, as well as courses designed for tertiary students and the pharmacy and legal professions.

Delivery options are flexible, including a blended program of half face-to-face and e-learning. The course includes video content and a manual.

22

guhealth.com.au

|

INFORM | ISSUE 30

Like wearing a mask People can live with a mental illness for years because they often don’t know they’ve got an illness and are undiagnosed.

“It’s like they’re wearing a mask and it can be a confronting situation to discuss,” says Pip. “In order to do that you need to be trained to have a mental health conversation.”

“How incredible would it be for MHFA to be legislated to be part of health and safety for workplaces?” Jo adds.

“We’re all made to feel safe physically thanks to first aiders and health and safety. They ensure there are no cords to trip over and computers are at the right level but no one asks about how you’re feeling?

“In the old days as HR managers we were trained to keep work and private life separate; you can performance manage but don’t ask about an employee's personal life. Now I’m saying, let’s lean in to support each other.

“We have a duty of care to look after people’s health so if you can support staff and empower managers and colleagues to understand how to have the right conversations about mental health, you’ll have a much happier, productive and supportive workplace.”

Pip says like any illness such as cancer, the longer people delay getting help and support, the more difficult their recovery can be.

“If someone comes to work and says they’ve been diagnosed with diabetes and need to take insulin, we’re supportive. We want people to feel just as supported if they’ve been to the doctor and diagnosed with an anxiety disorder.

That’s the perfect world.”

Training run down Some of the topics covered in Mental Health First Aid (MHFA) training include how to: • approach someone who may be experiencing depression • be supportive and know what doesn’t help • recognise the symptoms of a psychotic episode and how to respond • recongise the difference between panic and heart attacks.

For more information on Mental Health First Aid visit: mhfa.com.au For anyone experiencing mental illness please call Lifeline: 13 11 14

FEATURE

5 tips to reduce work stress Pie and sauce. Summer and cricket. Work and stress. They’re words that seem to go together; but if the office is leaving you anxious, here's how to improve your wellbeing.

With the ability to access emails and documents from the palm of your hand, there’s never been as much pressure to take an ‘always on’ approach when it comes to work, but now could be the fresh start you need to focus on reducing the stress that comes from your job.

So how can you make sure you’re kicking goals at work without taking the stress home with you? We’ve put together five tips to help you reduce the strain – and none of them require more time, money or energy to achieve!

1. Let ‘perfect’ go Setting yourself an impossible task, like striving for perfection, will stretch you thin and only leave you feeling like a failure.

It’s alright (and completely normal) for things to go wrong sometimes; doing

your best and learning from mistakes is a far healthier approach when it comes to work. Most bosses know full well that perfection doesn’t exist and many of the world’s most famous leaders agree that mistakes are, in fact, essential to progress.

"Don’t worry about failure; you only have to be right once."

– Drew Houston, Co-Founder and CEO of Dropbox.

Take heart from the words of Drew Houston, Co-Founder and CEO of Dropbox (see below). Let go of perfect, learn from mistakes and move on.

2. Set boundaries Have some clear boundaries between home and office life; this could be as easy as putting down your phone outside of work hours. If you have a tendency to respond to emails at all hours of the day, it creates an expectation that you will respond immediately regardless of the time − so don’t set yourself this trap to begin with.

If you find your mind constantly checking into work when you’re off the clock, try giving yourself a five-minute pass every evening. When you arrive home, spend five minutes thinking guhealth.com.au

|

INFORM | ISSUE 30

23

3. Prioritise There are only 24 hours in a day. How many of those hours do you spend doing what makes you truly happy? It’s important that you prioritise what you need to accomplish during your work day because getting through the essential tasks will mean that your job doesn’t need to follow you home.

Likewise, you should prioritise your spare time and fill it with activities you enjoy and people you love.

4. Work integration This is the holy grail of reducing work stress. Today’s workforce is evolving, and companies are moving away from the traditional office set-up. Many businesses offer flexibility around hours and location, so you might have the opportunity to negotiate where you work from and your starting time – meaning you can pick up your kids from school or start that university course you’re interested in.

5. Have a back-up Didn’t your parents always tell you to have a plan B? If you find yourself 24

guhealth.com.au

|

INFORM | ISSUE 30

stressing about the future, it might be a good idea to look into income protection.

This type of insurance gives you the peace-of-mind that you and your family will be assisted financially if something unexpected was to happen which would leave you out of work.

Reducing work stress doesn’t necessarily mean sacrificing your work ethic or output. Once you prioritise your own mental wellbeing, you’ll start to realise the positive impacts that can make you even better at your job – more energy, more creativity and the ability to think more liberally. 

Make your EAP service work for you We’re all different. Some people love to access help online, while others prefer a phone call or a face-to-face conversation. So it’s useful to look at how your workplace delivers the Employee Assistance Program (EAP).

GU Health transformed the EAP service for an employer in the IT sector by delivering it via on-site counsellors. Staff were able to book a 45-minute session online and they simply wandered into a meeting room.

The sessions were booked out, staff members said that they felt comfortable returning to work after their session and the majority said that they’d use the service again.

Did you know?

An EAP can also deliver more than counselling for trauma, grief and loss. The service can help with career planning and coaching, health and wellbeing, life transition and direction.

Check in with your HR/Wellness manager to find out more about the EAP service available at your workplace.

Courtesy of nib.

through your work day and jotting down any thoughts. After the five minutes are up, commit to putting all of your energy and focus into yourself or your family for the rest of the night.

FAVOURITE

Get appy with these meditation apps From helping you to focus and ease stress to dealing with pain and fears, there are numerous benefits to be gained from practising meditation.

1

2

Headspace:

Pacifica:

Description: An app designed to help people learn to meditate and live mindfully, with hundreds of themed sessions. Thereâ&#x20AC;&#x2122;s even one that you can do while you run to keep your steps and mind light, free and natural.

Description: Based on cognitive behavioral therapy, it has daily tools to alleviate stress and anxiety.

One of the features allows you to record your positive affirmation and the app will play it back to you repeatedly for a minute over a soothing soundscape of your choice â&#x2C6;&#x2019; from ocean waves to a cello suite.

Cost: Free basics, subscription $12.95/month or $94.99/year.

Use it on your: iOS and Android devices.

Cost: Free to download and use.

The full access is $3.99/month or $29.99/year.

headspace.com

Use it on your: iOS device. thinkpacifica.com

3

4

Lucid:

Yoga Nidra:

Description: Lucid is goal-oriented and founded on principles of sport psychology. The app is designed to help you perform under pressure by providing you with the mental training tools to face any challenge that you choose.

Description: Yoga Nidra is a deep relaxation practice from the Indian yoga tradition and ideal to listen to before going to sleep. Useful for study and work to bring clarity and focus and to release mental tension and manage insomnia.

Cost: Five 'workouts' free, subscription $9.99/month or $99.99/year.

Cost: From $5.99

Use it on your: iOS and Android devices.

Use it on your: iOS device. itunes.apple.com/au/app/yoga-nidra-deep-relaxation-practice/id430531216

getlucid.com

guhealth.com.au

|

INFORM | ISSUE 30

25

FAVOURITE

Get connected Apps, books, films and playlists to help you relax, feel grateful, sleep better and be inspired.

Listen

Watch

Summer chill-out — meditate, relax and sleep playlist The benefits of music are well studied, but it’s easy to forget just how powerful it can be in helping your mind to relax and forget about the chaos of life for a little while. Want to chill out? If so check out this calming playlist by Spotify.

Cost: FREE

Gratitude Nature’s beauty can be easily missed — but not through Louie Schwartzberg’s lens. His stunning time-lapse photography, accompanied by powerful words from Benedictine monk Brother David Steindl-Rast, serves as a meditation on being grateful for every day. Filmed at TEDxSF. Cost: FREE

nib.com.au/the-checkup/healthy-living/summer-chillCourtesy of nib. out-playlist

Create

youtube.com/watch?v=gXDMoiEkyuQ

Competition corner The SleepWell Guide by SleepFIt valued at $29.99

SleepFit Turbo charge your health, happiness and performance with better sleep. This simple, interactive guide gives you evidence-based strategies to improve your sleep, or that of the person who is keeping you awake at night! Designed

by Australian sleep experts to help you achieve your goals, whether they are personal, health or work related.

Available via corporate subscriptions, you can use the app on your: iOS device.

Cost: $19.95 sleepfit.io/sleepwell

26

guhealth.com.au

|

INFORM | ISSUE 30

To go into the draw to win one of five copies, email your tip for a good night’s sleep to: magazine@ guhealth.com.au.

Competition commences 9am, 11 September 2018 and closes 11.59pm, 12 October 2018. Entry only open to GU Health members 18yrs+. Judging of entries by 12pm, 16 October 2018 at GU Health, 1 Farrer Place, Sydney NSW 2001. Winner notified by email by 17 October 2018 and may be published in Issue 31 of Inform.

View full terms and conditions at: guhealth.com.au/docs/inform-magazine-competition

MINDFULNESS COLOURING PAGE

Stress less by colouring in Colouring in is fun, calming and good for your health.

According to clinical psychologist Ben Michaelis, coloring is a stress-free activity that relaxes the amygdala — the fear centre of the brain — and allows your mind to get the rest it needs.1

The three key elements— repetition, pattern and detail—prompt positive neurological responses in participants, says neuroscientist Dr Stan Rodski.

"When you have things that you can predict will happen in a certain way, it's calming for us," he says.2 Try it for yourself by colouring in the below image. 

References: 1. Wilson, K. 2015. 7 Reasons Adult Coloring Books Will Make Your Life a Whole Lot Brighter. Bustle, viewed 31 July 2018, < http://www.bustle.com/articles/101264-7reasons-adult-coloring-books-will-make-your-life-a-whole-lot-brighter.> 2. Carter, J. S. 2015. The Science Behind Adult Colouring Books. ABC, Radio National, viewed 31 July 2018, <http://www.abc.net.au/radionational/programs/ booksandarts/why-are-australian-adults-drawn-to-colouring-in-books/6750808. > guhealth.com.au

|

INFORM | ISSUE 30

27

What to do when you’re sick It’s important to know where to go for care and treatment when you or someone from your family is unwell.

The hospital emergency department isn’t always your best option.

Feeling unwell? Check your symptoms

CHECK

For mild symptoms such as a sore throat, runny nose and itchy eyes, go to: healthdirect.gov.au/symptom-checker for medical advice including what to do next.

If you need to talk • Speak to a nurse from healthdirect.gov.au on 1800 022 222 • Ask to see a pharmacist at your local chemist: findapharmacy.com.au

Go to a doctor if your symptoms are getting worse or include: • fainting • persistent or severe vomiting • a cough that lasts more than ten days.

Find a doctor here: findahealthservice.com.au To book an out-of-hours in home doctor's visit: homedoctor.com.au or call 13SICK.

It’s an emergency! Call 000 for an ambulance Go straight to emergency or call 000 if your symptoms include: • chest pain or tightness • sudden onset of weakness • numbness or paralysis of the face • breathing difficulties

• unconsciousness • uncontrollable bleeding • injury from a major car accident or fall from a great height.

This information should be used as a guide only. If you think your situation is an emergency, always call 000 or go to an emergency department.

Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer.

A subsidiary of nib holdings limited ABN 51 125 633 856. © Grand United Corporate Health Limited 2018.