Health and Wellbeing

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health

KEEPING ACTIVE

BENEFITS OF YOGA

NUTRITIOUS MUSHROOM SALAD

wellbeing WINTER | 2018

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More Australians seeking advance care planning advice WITH people living longer and increasingly with complex health concerns, there’s growing public interest in advance care planning. More and more people have questions about how they can ensure their preferences are heard and respected. Advance care planning promotes care that is consistent with your goals, values, beliefs and preferences. It prepares you and others to plan for future health care and a time when you may no longer be able to communicate those decisions yourself. Funded by the Australian Government, Advance Care Planning Australia (ACPA) has operated a free nationwide advisory service since July 2014. It supports individuals, families and healthcare professionals with specialised advance care planning information, research and advice. “It’s great to see more interest in advance care planning which previously has not been well understood in Australia. "Our role is to support people to make the best choices for their life and health care,

based on their personal values and beliefs. "It’s what we would want for ourselves and our loved ones,” said Dr Karen Detering, medical director of ACPA. ACPA’s advisory service can help people navigate the complexities of advance care planning, offering specialist advice including how to start the conversation, help with forms relevant to each state and territory, as well as documenting preferences in an Advanced Care Directive. They may be people with early dementia or a life-limiting disease, such as cancer, who want to make plans for their future health care, people with ageing parents, as well as younger individuals keen to document their preferences in the event of an unexpected medical emergency. “We can’t control everything about ageing, however, good advance care planning can help people and their families prepare for a time when they can no longer make their own medical decisions. "Just like completing a will, advance care planning can help people face the future with

PLAN AHEAD: Creating advance care planning documents can help ensure your medical care needs and desires are taken into account in the future.

greater confidence, knowing that their choices will be respected,” said Dr Detering. To access Advance Care Planning Australia

advisory service, call 1300 208582, 9am– 5pm, Monday to Friday or see advancecareplanning.org.au.

SEASONAL PUBLICATION DATES North East

Covering 3 local shires and 4 regional newspapers reaching an estimated 25,000 readers across NE Victoria.

Does your partner snore or stop breathing during the night? They may have sleep apnoea!

Spring edition published 5th October 2018

Summer edition published 7th December 2018

Autumn edition published 12th April 2019

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Is your CPAP equipment noisy, uncomfortable or leaking air? Our staff are fully trained, we stock all the latest CPAP equipment and we want to help.

Don’t miss out on being part of the next edition! If you wish to promote your business or service please contact our friendly team: Alpine Observer & Myrtleford Times Jenny 5731 3305 jking@nemedia.com.au Wangaratta Chronicle Laura 5723 0131 lbiglin@nemedia.com.au Ovens & Murray Advertiser call 5723 0100

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Health and Wellbeing Winter 2018 - Page 3

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Yoga benefits body, mind and soul By KYLIE WILSON

She said that yoga has many beneďŹ ts for health and general wellness, and it plays an integral role in her own health. “Yoga offers all kinds of useful solutions,â€? she said, adding that she enjoys teaching others. “It’s wonderful to see people ďŹ nd their centre and learn to enjoy movement.â€? Dr Bakody added that yoga therapies often form part of the treatment advice she gives to her chiropractic patients, and she also sees clients strictly for yoga therapy. She said some of the most powerful aspects of practicing yoga include the breathing and meditation techniques. “It’s a joyous experience to give people such simple techniques that have a profound effect on their lives.â€? She has passed on her yoga knowledge to many people from all walks of life over the

IT was the generosity of a random stranger during her twenties that set Dr Catherine Bakody on the path to her passion for yoga. Now a yoga teacher and chiropractor, running Wangaratta’s Healing Arts Group with partner Ed Hebden, she also studied dance at a high level. She was living in Chicago when a stranger knocked on her door out of the blue and gave her a book on yoga, telling her she ought to have it. A young Catherine started by trying a few simple breathing exercises from the book, known as “the complete breathâ€?, and said she was “transďŹ xed and transformedâ€?, becoming instantly hooked on yoga. She has been involved in it ever since, having trained and taught all over the world.

CALM: For Wangaratta instructor Dr Catherine Bakody, yoga is an essential part of her life. PHOTO: Kylie Wilson

years and said that the practice of yoga can help people deal with a range of issues, from anxiety and depression to aches, pains, insomnia and sleep problems. She said that yoga can also help people be more comfortable in their own bodies and retain core strength and exibility. Dr Bakody added that the breathing techniques were at the centre of yoga practice, and simple deep breathing can “transform

the nervous system and the mind� in a matter of minutes. “It’s a complete art and science,� she said of yoga. “It disperses the chatter and helps them become more present to their lives. “It is a powerful means of reconnecting to everything important in your life, creating a space in which your natural, creative energies are recharged and reawakened.�

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Salts of the Earth opens its doors WITH more and more people turning to salt therapy to help alleviate their symptoms and ailments, local woman Colleen Balfour has opened a franchise of national company Salts of the Earth in Wangaratta. A dramatic episode a few years ago, which saw Colleen nearly lose her husband Andrew to asthma, saw the couple look for another way for Andrew to help manage his symptoms. They found an article about former footballer Andrew Walker which talked about the positive effect salt therapy had had on his health, tried it for themselves and haven’t looked back since. The therapy entails customers relaxing in a room with “halo generators”, which grind up pharmaceutical grade salt and convert it into a ‘dry aerosol’, which is then pumped into the room.

Colleen said salt therapy has helped Andrew and their children, all of whom are asthmatic, with their symptoms, as well as helping them build up their immune systems for challenging times of year, such as the cold and flu season. She said the therapy is designed to help people with a range of conditions, particularly for skin ailments or people suffering from congestion, allergies, inflammation and asthma. Salt therapy is designed more as a complementary therapy than an alternative one, and can work in well with existing medications or treatments. Colleen added that salt is a natural antiinflammatory, antibacterial, antiviral and antihistamine. Colleen now runs the Salts of the Earth fran-

WELCOME: Colleen Balfour and Becc West from Salts of the Earth in Wangaratta. PHOTO: Kylie Wilson

chise in Albury, and after two years of planning, opened the Wangaratta premises at the end of June, with an initial pop-up opening garnering dozens of clients for the business. Visitors to the business can purchase salt therapy products, book sessions or sign them-

selves up to a series of salt therapy sessions. There are rooms designed to suit adults, children and private sessions. Salts of the Earth is located in Murphy Street, Wangaratta and more information is available on saltsoftheearth.com.au.

Suffering from Aching legs? Leg cramps? Unsightly veins? Dr Peter Chu, vascular surgeon, is dedicated to providing effective and prompt treatment of circulatory and venous conditions to the Northeast region of Victoria. He has recently established The Melbourne Vascular Surgery & Vein Clinic, and can now, in conjunction with Melbourne Vascular Imaging, bring the latest minimally invasive or "walkin walk-out" treatment strategies for varicose veins, spider veins and other venous disorders to the Northeast region.

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Health and Wellbeing Winter 2018 - Page 5

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Keep healthy and active at Kismet Health Hub WHEN the temperature drops in winter, it is all too easy to hibernate and become more sedentary. One of Wangaratta’s newest health destinations, Kismet Health Hub, offer a range of movement classes in their newly built movement studio, with classes scheduled seven days a week. Karly Fisher, a naturopath and the founder of the Kismet Health Hub, said incidences of depression and other ailments can tend to increase in the colder months, and said the various kinds of movement classes offered at the hub can help keep clients active, happy and healthy throughout the year. The classes include yoga, pilates, barre, meditation, HIIT and stretch classes, all led by qualified instructors and health professionals, including trained ballerina Felicity Ramsay, myotherapist Nellie Purches and osteopath Lenore Dyson. Kismet Health Hub has attracted many clients from across the region since opening

in March, and the movement studio was officially opened at the beginning of May. Ms Fisher said those attending the venue have described it as a “fresh, calming and welcoming space”, and urges anyone looking to improve their health to get in contact with the Kismet team. Kismet Health Hub offers the services of a range of health professionals at the one location, including naturopathy, nutrition, apothecary, chiropractic care, myotherapy, osteopathy, massage and much more. These services can help clients address many different issues, including digestive issues, mental health, injury management, pain, fertility and pregnancy, and much more. Kismet Health Hub is located in Baker Street, Wangaratta, and more information is available by contacting them on (03) 57983829, or see www.kismethealthhub.com.au. HEALTH SERVICES: Karly Fisher, naturopath and founder of the Kismet Health Hub.

TAKE AN INTEGRATIVE AND HOLISTIC APPROACH TO YOUR HEALTH Fully qualified and certified Naturopathy ɹ Nutrition ɹ Apothecary Massage ɹ Chiropractic Care ɹ Osteopathy ɹ Myotherathy KISMET MOVEMENT Fully equipped modern yoga & movement studio offering Yoga ɹ Pilates ɹ Barre ɹ Stretch ɹ Meditation KISMET MOVEMENT WINTER MEMBERSHIP SALE UNLIMITED USE 6 month membership $99 per month 12 month membership $89 per month *Offer ends 14th July 2018. For full terms & conditions please call

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A POSITIVE & ENCOURAGING ENVIRONMENT, THE HUB AIMS TO BE THE CENTRE OF YOUR HEALTH & WELLBEING FOR LIFE.

Page 6 - Health and Wellbeing Winter 2018

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North East Life Physiotherapy will get you moving this winter THE World Health Organization (WHO) has released a global action plan on physical activity in the hope to get ‘More people active for a healthier world’. The plan aims to reduce physical inactivity by 10 per cent by the year 2025 and 15 per cent by 2030. It was developed using the best available evidence, international consultation and discussions with multiple stakeholders. The four strategic objectives focus on creating an active society along with environments, people and communities. “Evidence shows that physical activity really is a wonder drug and the easiest thing you can do to improve your health,” said Trevor Shilton, Adjunct Professor, Heart Foundation national spokesperson on physical activity. North East Life Physiotherapy has an extensive range of services to facilitate getting you physically active: t $MJOJDBM 1JMBUFT QSPHSBNT t :.$" HZN QSPHSBNT t )ZESPUIFSBQZ QSPHSBNT t 3VOOJOH BTTFTTNFOUT t %JBCFUFT QSFWFOUJPO QSPHSBNT t #JLF 'JU BTTFTTNFOUT t *OEJWJEVBMJTFE TUSFOHUI BOE DPOEJUJPOJOH QSPHSBNT t 4USFOHUI BOE CBMBODF GBMMT QSFWFOUJPO programs. %PO U MFU QBJO TUPQ ZPV HFUUJOH BMM UIF CFOefits of exercise, such as strength, mobility, mental wellbeing, cardiovascular health. $POUBDU /PSUI &BTU -JGF 1IZTJPUIFSBQZ PO (03) 5722 1424 or see www.nelife.com.au.

GET MOVING: Being physically active is a key ingredient to living a healthy life.

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Health and Wellbeing Winter 2018 - Page 7

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Calls for wider blood testing to arrest diabetes epidemic HEALTH groups are calling for more Australians to have a HbA1c blood test to better detect silent, undiagnosed type 2 diabetes. Diabetes Australia CEO Professor Greg Johnson said the HbA1c test, which can measure long-term blood glucose levels, is recommended both for diagnosing and monitoring the management of type 2 diabetes. Until recently the HbA1c test was only used for monitoring diabetes but it is now recommended for diagnosing type 2 diabetes. “With up to 500,000 Australians having silent, undiagnosed type 2 diabetes, we are calling for the HbA1c test to be incorporated with other blood tests in emergency departments and other times when doctors are ordering a range of blood tests,” Professor Johnson said.

“If there is one check every adult should have it’s the HbA1c check for type 2 diabetes. “More opportunistic checks for type 2 diabetes in emergency departments and other situations will help ensure the earlier identification of more people with type 2 diabetes, at minimal cost. “People can have type 2 diabetes for up to seven years before it is diagnosed. "It can be silent with no symptoms - but during this time the type 2 diabetes is doing damage to the body. “There is a questionnaire based risk assessment tool - AUSDRISK. "People can do this online at home or talk to a health professional. "If you have a high score with AUSDRISK, you should talk to your doctor about a HbA1c test.”

SILENT EPIDEMIC: It pays to be aware of your risk of type 2 diabetes.

Wangaratta’s Premier Audiologists & Hearing Clinic with support for hearing aids including sales & maintenance, ‘everyone deserves to communicate’

don’t

miss out on the

important

things in life

ȏ Professional Hearing Tests - audiometry, speech discrimination & tympanometry ȏ +HDULQJ 5HKDELOLWDWLRQ IRU SULYDWH 2ɝFH RI Hearing Services clients ȏ “Try before you buy” hearing aids & connectivity devices ȏ Industrial Hearing Screening ȏ Ear Protection (water & noise) - 5pm Monday - Friday angaratta 9am 82 Docker St, Wangaratta Phone: 03 5722 4433 udiology www.wangarattahearing.com.au

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Protect your lung health over winter and get vaccinated While most of us consider the u the most common winter condition, the Lung Foundation Australia suggests pneumococcal pneumonia (a lung infection) is actually the most common. Anyone, at any age, including the ďŹ t and healthy, can get the u or pneumonia. But people at highest risk are those with less

robust immune systems such as babies, children, older people, and people with chronic illnesses like diabetes, lung, heart, kidney and liver diseases. What many people don’t realise is that both the u and pneumonia can make you short of breath and can have serious, life threatening consequences.

The good news is you can take some simple steps to protect yourself: 9 Get vaccinated for the u and pneumococcal pneumonia –it’s free if you are at high risk 9 Avoid people with colds, u or lung infections 9 Take your medications as directed 9 Practice good hygiene by washing your hands regularly, especially before eating 9 Eat a healthy diet 9 Keep active 9 If you have a lung condition such as

-

-

-

Asthma or Chronic Obstructive Pulmonary Disease (COPD): Get your doctor, nurse or pharmacist to check you are using your inhaler correctly Follow your Asthma or COPD Action Plan Avoid things that worsen your symptoms like fumes, dust, cold or very humid air If you smoke, talk to your doctor, nurse or Quit Victoria about options for quitting

PROTECT YOUR LUNGS: vaccinate against the u and pneumonia

Symptoms of flu and pneumonia can creep up on you, so it is also important to know the warning signs: If you notice any of these symptoms have a Æ Coughing more than usual CHAT with your doctor. For more information Æ Harder to breath than usual call Lung Foundation Australia on 1800 654 Æ Any change in sputum (phlegm) 301 or go to www.lungfoundation.com.au. Æ Tired more than usual (less active)

Health and Wellbeing Winter 2018 - Page 9

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Could going to your doctor for a flu shot make you sick? With the u season upon us, we’re being told one of the most effective ways to protect ourselves is to see our doctor for a u shot. But have you ever wondered if you’re risking the u itself or some other illness simply by sitting next to a contagious person in the doctor’s waiting room? By taking a few simple precautions, most people can minimize the risk of getting sick while waiting for care. The next time you visit your doctor, be sure to: 1. Wash your hands ABOUT 80% OF ILLNESSES ARE SPREAD BY TOUCH. Opening a door, picking up a used magazine or pressing the keypad on the eftpos machine may seem harmless but without knowing it, you could be transferring germs through touch. Before and after your doctor visit: t 5SZ OPU UP UPVDI ZPVS NPVUI PS FZFT t 8BTI ZPVS IBOET UIPSPVHIMZ XJUI TPBQ and water or use a hand sanitizer. 2. Cover your nose and mouth Since childhood, most of us have been told to cover our mouth and nose with our hands when we sneeze or cough. But

WAITING ROOM ETIQUETTE: are you exposing yourself or others to illness while waiting for your doctor’s appointment?

this only transfers germs to our hands! None of us use the inside of our elbow to touch things, so try coughing or sneezing into the crook of your elbow, or better still use a tissue, throw it out AND wash your hands afterwards. 3. Tell the receptionist The staff at your doctors clinic want to make sure it is a safe place for you to visit and have ways to help you avoid exposing yourself or others to illness. When you arrive for your appointment tell them if you have: t " DPME PS DPVHI t %JBSSIPFB PS BSF BU SJTL PG WPNJUJOH t " QPPS JNNVOF TZTUFN They may be able to let you wait in another space away from others, give you a mask, tissues and/or a hand sanitizer. Also, try booking an early morning or late afternoon appointment when there are potentially less people in the waiting room. So don’t delay visiting your doctor, take precautions, protect yourself and get the right care.

Vaccinations: are they really safe and necessary? Public debate about the need for and

as the flu, but they are not the same.

- As a small number of people do

safety of vaccinations tends to pop

The flu is a serious, sometimes fatal

not develop immunity from the

up when we’re in the midst of the flu

infection for many people, and even

vaccination.

I have a needle phobia

Whether you have weighed the pros and cons of vaccination or not, you Since the vaccine is not made of a those who are normally fit and healthy season. Some of us trust what we’re still might not be swayed because of can be struck down with it. Even if you live virus, it cannot give you the flu. told by health experts, others want to trypanophobia –the fear of needles! If However the side effects can be similar this is you, Michelle and Maree suggest aren’t at high risk yourself, you may know more before making a decision the following tips for making the whole to the early signs of flu such as fever inadvertently expose a loved one or and some of us just want to avoid or and tiredness, but usually resolve fairly process a little easier: ignore it altogether. No matter what you friend to it. - Tell the immunisation nurse or doctor quickly. decide, it is important to seek advice Vaccinated people can still get about your fear; they may offer for from a reliable source and understand the flu I don’t trust that vaccines are safe you to lay down during the procedure the risks and benefits that apply to you Generally there is no therapeutic Vaccinations are effective for most - Have a drink and something to eat personally. people, but a person may get the flu substance that can be guaranteed beforehand Gateway Health’s immunisation nurses to be 100% safe; even pain relief for if they are infected: - Consider applying an anaesthetic Michelle and Maree, suggest some of headaches comes with warnings. - While still developing immunity cream to the area of the injection the most common issues raised about which can take up to 2 weeks after However, all medications and vaccines site about 20 minutes before to help the flu and pneumococcal pneumonia in Australia have to pass very strict being vaccinated numb the skin vaccinations are: - Before being vaccinated, when the safety testing before they can be - Don’t make the appointment too far I don’t get sick very often, so I used. Even once in use, they are symptoms hadn’t yet shown up in advance; a spur of the moment don’t need a shot decision will leave little time to feel closely monitored for their safety and - With a less common type of flu Many people refer to a common cold

virus not included in the vaccine

effectiveness.

nervous.

Flu and pneumococcal pneumonia vaccinations are provided free for those at greater risk of infection. People eligible for free vaccines Babies Adults Aboriginal and Torres Strait Islander people People with medical conditions* Pregnant people

Flu Vaccination Not applicable 65 years and over From 6 – 5 months of age, and 15 years and over From 6 months of age and over Any stage of pregnancy

Pneumococcal Vaccination 2 – 6 months of age 65 years and over 50 years and over From 12 months, 4 years and 15 years and over Not applicable

*Talk to your doctor to determine if your condition makes you eligible.

Talk with your doctor or immunisation nurse to find out more about the flu and pneumococcal vaccination or phone the Victorian Department of Health & Human Services Immunisation Section on 1300 882 008, or go to www.betterhealth.vic.gov.au/health/HealthyLiving/Immunisation-in-Australia This feature was prepared by Gateway Health’s Early Intervention Chronic Disease program. Gateway Health is a Not-For-Profit Company limited by guarantee and a registered Community Health Service under the Health Services Act 1988 (Vic). Gateway Health focuses on the provision of primary health and welfare services to people at highest risk of poor health outcomes.

21d12847-v3/25-18

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Seeking help for arthritis, aches and pains BARBARA Binks from PhysioCare Wangaratta and Northeast Hand Therapy says that she often hears clients say ‘I wish I had done something earlier’ or ‘I thought I just had to live with it’. “Many people tend to put up with injuries, arthritis, back or neck pain and reduced mobility often limiting their activity and enjoyment of life,” she said. “It is common to hear people complain that they are getting old and should expect to feel sore even those in their thirties.” She said that physiotherapy does not rely on passive treatment alone, but includes the active involvement of her clients with education, a variety of therapy techniques, supports and exercise programs which are easy to manage at home. “At PhysioCare Wangaratta you will receive a thorough physical assessment and evidence based therapy combined with a targeted exercise program which can provide much needed relief of pain and improved function,” she said.

HELPING HAND: Get help for pain and injury at PhysioCare Wangaratta and Northeast Hand Therapy.

“A whole person approach to care forms a fundamental basis for our provision of service to the local community.” At PhysioCare Wangaratta and Northeast

Hand Therapy, more detailed programs and Hand and Aquatic Therapy classes are also available. “Our objective is not to have you continu-

ing to attend for therapy for long periods of time,” Ms Binks said. “We want you to learn how to better manage your mobility or pain issues with a level of independence. “Learn to use specific exercises and strategies to improve your life and return to your previous level of activity or, better still, even more. “We help you to know when to come back if things are not going so well. “Life should be about having fun and feeling good and we want to work towards this with you.” Ms Binks added that sometimes, her goal is to help people access community or support groups and activities that are manageable and achievable in the long term and will help you to maintain fitness and social interactions. She invited those seeking help to come and talk to the team and work out a program that is tailored for them. Call PhysioCare Wangaratta and Northeast Hand Therapy on (03) 57215874 or visit them at 25 Green St, Wangaratta.

injured suffering pain hands or upper limbs?

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Health and Wellbeing Winter 2018 - Page 11

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Be on guard against carbon monoxide

Honoring, Remembering, Healing. The Pieces of a Meaningful Funeral.

NSW Health and Fair Trading are urging people who use gas heaters to warm their homes and workplaces this winter to be aware of the symptoms of carbon monoxide poisoning. The Victorian Government are reportedly considering a ban on open-ue gas heaters after a woman recently died from carbon monoxide poisoning in her Melbourne home. NSW Fair Trading Commissioner Rose Webb said the tragic loss of life in Melbourne has highlighted the need for consumers to be made aware of the dangers. “Harmful gases such as carbon monoxide can be released from open-ue heaters, outdoor heaters, burning charcoal or barbecue coal,â€? Ms Webb said. Genevieve Adamo, a senior specialist in Toxicovigilance at the NSW Poisons Information Centre, said when breathed in carbon monoxide displaces oxygen in the bloodstream and deprives the heart, brain and vital organs of oxygen.

Support

Reality When someone we love dies, we are faced with acknowledging a difficult reality. It is hard to accept Sand only over time do we come to accept it with our hearts.

Recall Funerals help us begin to convert our relationship with the person who died from one of presence to one of memory. When we come together to share our memories, we also learn things we didn’t know, and we see how the person’s life touched others.

STAY WARM: Be cosy, but stay vigilant against possible carbon monoxide poisoning this winter.

“Symptoms can include headaches, nausea, vomiting and dizziness, and prolonged exposure to this gas can have severe consequences including falling unconscious and in some instances death,â€? Ms Adamo said. To prevent any exposure to harmful gasses from heaters, it is important to ensure: t UIF IFBUFS BOE HBT TVQQMZ BSF DFSUJm FE properly installed and regularly serviced; t UIF SPPN XIFSF UIF IFBUFS JT TJUVBUFE JT well ventilated; t UIF IFBUFS JT UVSOFE PĘš XIFO ZPV MFBWF home or work; and, t DIJMESFO BSF TVQFSWJTFE BSPVOE IFBUFST If you think someone has been exposed to carbon monoxide then you should immediately call 000.

ORAL HEALTH BASICS FOUR SIMPLE TIPS

1

3

2

Brush twice daily, with fluoride toothpaste

4

Eat healthy. Reduce sugary drinks and food

aus_dental

Expression So many thoughts and feelings fill our minds and hearts when someone we love dies. Collectively, these thoughts and feelings are what we mean by the term “grief.� In other words, grief is what’s inside us. When we express our grief – by crying, talking to others, sharing memories, taking part in a funeral ceremony - we are mourning. Mourning is grief communicated outwardly. When we grieve but do not mourn, our sadness can feel unbearable and our many emotions can fester inside of us. Mourning helps us begin to heal. The funeral is an essential time for mourning.

Meaning Did the person I love to have a good life? What is life, anyway? Why do we die? There are no simple explanations. But the funeral gives us a time and a place to hold the questions in our hearts and begin to find our way to answers that gives us peace. For centuries, funerals have helped us say goodbye. Funerals honor and remember the person who died. They also surround us with the loving support of friends and family. Whether you are planning a traditional funeral ceremony or a contemporary memorial service – Contact North East Funerals 5722 2525

PLANNING A FUNERAL IS A PRIVILEGE –

Have the conversation now....

Use floss at least once a day

Visit the dentist for regular check-ups

#dentalhealthweek 6-12 AUGUST 2018 healthyteethaustralia

Funerals are social gatherings that bring together people who cared about the person who died. The reason for having funerals is especially important to remember if the person who died liked to say, “I don’t want a funeral. Don’t go any trouble.� Funerals are in remembrance of the person who died, but they are for the living. Those who loved the person who died need and benefit from having a special time to support one another in their grief.

australiandentalassociation

TO FIND OUT MORE VISIT ADA.ORG.AU

John & Christine Haddrick formerly Tate Funeral Services

Member AUSTRALIAN FUNERAL DIRECTORS ASSOCIATION

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www.tatefunerals.com.au

Page 12 - Health and Wellbeing Winter 2018

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Zoodle and mushroom salad IF you're looking for a nutrient filled, vegetable packed meal or side dish, sample this recipe, which comes courtesy of Australian Mushrooms. This recipe serves four, can be prepped in 15 minutes and cooked in 10 minutes. More recipes like this can be found at www.australianmushrooms.com.au.

Ingredients: > 80ml (1/3 cup) extra virgin olive oil > 2 tbsp white wine vinegar > 1 tsp raw sugar > 4 zucchini, trimmed > 250gm Button Mushrooms, halved > 1 punnet cherry tomatoes, halved > 1 cup basil leaves > 1 tbsp drained capers in brine > ½ cup Sicilian olives, bruised with a knife, pits removed (optional) > Salt and pepper, to season

Method: 1. Preheat the oven to 220°C. Whisk 2 tbsp of the oil with the vinegar, sugar, salt and pepper in a large bowl, whisking until the sugar dissolves. 2. Using a spiraliser or julienne peeler, cut the zucchini into noodles and add to the bowl, tossing well to combine. Set aside to soften. 3. Combine the mushrooms, cherry tomatoes and capers on a large oven tray lined with baking paper. Drizzle with the remaining oil, season with salt and pepper and toss well to combine. Roast in the oven for 15 minutes or until the mushrooms are cooked and the tomato skins have burst. 4. Remove from the oven and pour the mixture into the bowl with the zoodles, including any pan juices and toss well to combine. Mix in the olives if using and serve.

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Health and Wellbeing Winter 2018 - Page 13

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Why we need a multivitamin each day By CHRISTOS MILIANKOS, North East Naturopathic Group WHEN I was in my ďŹ rst year of my naturopathy degree I was a very idealistic, ďŹ t and healthy vegan. I thought everyone can be healthy just by eating wonderful organic vegan food and that would also heal the planet. While that is all a very romantic and simplistic way to view the world and the culinary woes of people - I did become a bit less rigid and a bit more realistic. I was the kind of vegan who thought everyone should be a vegan and wouldn’t even wear leather or eat honey. Don’t get me wrong, I loved that period of my life and I wouldn’t change it - though after a hard grief period of my life and gaining life experience, I relaxed a bit and started to enjoy different foods and I felt really good with egg protein. I also started experimenting with taking good quality multivitamins and was so surprised. I thought I was really healthy and I was full of energy and slept less than six hours per night, but I felt so much better with a multivitamin each day. Why was this so?

With a bit more research and open mindedness I felt a little light globe go off in my head one day. Just a mere 50 years ago, there was 70 per cent more nutrients in the soil on average, but modern farming methods have had an impact. What that means is we go to the supermarket or the farmers market and buy some vegetables. Sometimes we wash and eat them - but other times we cook them into a stew, put them in individual soft plastic containers and freeze them, only to microwave it months later and expect it to nourish us. Plodding along with an average diet can be enough to keep you in okay health if you are generally healthy. However, if you’re a growing child, going through puberty, are pregnant, are breast feeding or going through menopause, or are a busy parent, I really do believe you need added help in the form of a good quality multivitamin and mineral complex. Give yourself the month long challenge do you generally feel better when taking a good quality multivitamin for a month? HEALTH ADVICE: Christos Miliankos from North East Naturopathic Group

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Page 14 - Health and Wellbeing Winter 2018

nemedia.com.au

Warm up with exercise, not comfort food as temps drop HEALTH experts are urging the community to stay active by exercising for at least 30 minutes on most days to keep the extra kilos at bay in the cooler months. On the back of worldwide studies showing people putting on weight when seasons change, Professor of Medicine in the Department of Endocrinology at St Vincent’s Hospital Katherine Samaras has urged people not to fall for the same trap. “The hibernation pattern of animals such as bears is well known but people don’t always think about how their habits change too when temperatures drop,â€? Prof Samaras said. “The winter months cause changes to our internal biological clocks – our circadian rhythms – which affects how we sleep and when we wake, our metabolism, our desire to be outdoors and even perhaps our desire for richer foods. “In the US, studies indicate people commonly put on 2-3kg in autumn and winter. "We don’t have speciďŹ c data on seasonal inactivity in Australia, but our experience

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is likely to be similar and for some people those small gains each year will accumulate.â€? Professor Samaras said the community would do well to embrace cooler temperatures, instead of reacting to them with high heating and too many layers of clothing. “Just being in cooler temperatures activates the body to warm us up - which in turn helps burn kilojoules,â€? she said. Everyone knows that physical activity is good for your health and wellbeing. But you don’t need to run a marathon for it to be beneďŹ cial. Small amounts of exercise can make a big difference to your health. Simple tips to keep unwanted extra winter kilos at bay are: t CF BDUJWF FWFSZ EBZ t TJU MFTT BOE NPWF NPSF ZPV MM CVSO NPSF LJMPKPVMFT t QMBO BIFBE o HFU ZPVS FYFSDJTF DMPUIFT SFBEZ UIF OJHIU CFGPSF t DIPPTF TNBMMFS QPSUJPOT PG SJDIFS XJOUFS GPPET t SFNFNCFS JU T PL UP CF DPPM t VQ UIF ) UP TUBZ IZESBUFE

5 TOP TIPS to help you sleep Sticking to a sleep schedule, even on the weekends. This helps to regulate your body’s clock and could help you fall asleep and stay asleep for the night.

2 Practice a relaxing bedtime ritual. A relaxing, routine activity right before bedtime conducted away from bright lights helps separate your sleep time from activities that can cause excitement, stress or anxiety which can make it more difficult to fall asleep, get sound and deep sleep or remain asleep.

3 Exercise daily. Vigorous exercise is best, but even light exercise is better than no activity. Exercise at any time of day, but not at the expense of your sleep.

4 Evaluate your room. Design your sleep environment to establish the conditions you need for sleep. Your bedroom should be cool – between 15 and 19 degrees celsius. Your bedroom should also be free from noise that can disturb your sleep, and free from any light. Check your room for noises or other distractions, Consider using blackout curtains, eye shades, ear plugs, “white noiseâ€? machines, humidiďŹ ers, fans and other devices.

5 Sleep on a comfortable mattress and pillows. The life expectancy for most good quality mattresses is 9 or 10 years. Have comfortable pillows and make the room attractive and inviting for sleep but also free of allergens.

Health and Wellbeing Winter 2018 - Page 15

nemedia.com.au

Not only can tobacco break your heart, it can ruin your mouth too WITH almost 10 Australians diagnosed with oral cancer each day, the Australian Dental Association (ADA) continue to warn people that not only can tobacco severely impact cardiovascular health, it also contributes to your risk of developing oral cancer. While tobacco causes over two million deaths from cardiovascular diseases every year, tobacco is instrumental to causing oral cancer for 300,000 people worldwide. Oral cancer is the eleventh most common cancer worldwide according to the World Health Organisation (WHO). Dr Michael Foley, vice chairman of the ADA’s Oral Health Committee said, “Even though the proportion of daily smokers in Australia has dropped in recent years, that does not mean that there is less of a need to be vigilant about oral cancer.

"Regular visits with your dentist may help to detect signs and symptoms early.” The signs and symptoms of oral cancer include:

HEALTH RISK: Smoking is associated with a large number of health issues.

“Oral cancer is an aggressive disease which often goes undetected until it reaches an ad-

vanced stage; with a survival rate of only 50 per cent over five years,” Dr Foley said.

· a sore, irritation, lump or thick patch in the mouth, lip, or throat; · a chronic ulcer or blood blister in the mouth that does not heal; · difficulty chewing or swallowing; · difficulty moving the jaw or tongue · prolonged swollen glands; · a sore throat that does not go away · difficulty speaking, or a change in the voice; · numbness in the tongue or other areas of the mouth; · swelling of the jaw that causes dentures to fit poorly or become uncomfortable.

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Page 16 - Health and Wellbeing Winter 2018

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