North East Health and Wellbeing

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health

wellbeing SUMMER | 2018

SPICY MEXICAN SALAD LONG DISTANCE RUNNING

SEEKING HELP FOR PAIN

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SEASONAL PUBLICATION DATES

Australians need health wellbeing to prioritise sleep Covering 3 local shires and 4 regional newspapers reaching an estimated 25,000 readers across NE Victoria.

Autumn Edition published 12th April 2019

Winter Edition published 5th July 2019

Spring Edition published 4th October 2019

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 Kylie 5723 0128 khughes@nemedia.com.au Ovens & Murray Advertiser call 5723 0100

FOUR out of 10 Australians do not get enough sleep and without adequate, restorative sleep, the human body cannot function optimally. The health, safety and economic consequences of inadequate sleep in Australia were estimated to be in excess of $66 billion last year alone, according to a Deloitte Economics report commissioned by the Sleep Health Foundation. Inadequate sleep can be caused by sleep disorders including sleep apnoea and insomnia, medical conditions that disrupt sleep like back pain or routinely not getting enough sleep due to lifestyle or life challenges. This leads to sleep deprivation and can result in daytime sleepiness and impaired alertness. Inadequate sleep is associated with obesity, cardiovascular disease, cancer, impaired brain function, neurodegenerative disease including dementia and Alzheimer’s disease, mental illness, diabetes, impaired immune function and more. According to the Sleep Health Foundation, good sleep habits to work into your daily routine include: t 5SZ UP HP UP CFE BU UIF TBNF UJNF FBDI OJHIU

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t "UUFNQU UP EFWFMPQ B SFMBYJOH TMFFQ SPV tine, which may include a warm bath, turning off all screens a few hours before bed, and reading quietly, just to name a few. t *O UIF UXP IPVST PS TP CFGPSF HPJOH UP CFE avoid caffeine, smoking and stimulating activities (ie exercise, video gaming, television, using your computer or phone), and also ensure you have your evening meal at least two hours before bed. t &OTVSF ZPVS CFE o BOE CFESPPN o BSF comfortable, not too hot or cold, and as free from distractions as possible, so that the brain associates your bed with sleep.

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Health and Wellbeing Summer 2018 - Page 3

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Commitment key to fitness HAVING just taken his second successive crown in the recent Alpine Challenge event at Falls Creek, Mount Beauty local Ben Derrick is living proof of what can be achieved with a healthy lifestyle. Ben came first in the 36km distance event during the challenge, and has been a committed athlete for many years. “Mum and Dad used to take us orienteering in the Warbys back in the 1970s, which I think had a surprisingly strong influence on my appreciation of trail running,” Ben said. “I always enjoyed running when I was at school and have been a very consistent adherent for over 30 years but there has been a lot of different stages. “Chris, my twin brother, and I used to get up into the mountains whenever we could when we were at university because there was just an absolute passion for running in the landscape.” From that early start, Ben has competed in events all over the world, including the Paris Marathon and the Lavaredo Skyrace in Italy, just to name a few. He said a solid routine and commitment are his keys to maintaining good health and fitness.

BORN TO RUN: Ben Derrick competing in the recent Alpine Challenge running event. PHOTO: Jiri Cech

“For me good performance is about routine,” said Ben, who as well as training on his own, is also a Mount Beauty Park Run participant and is involved in the organisation of several sporting events in the area. “I have found that my body likes a lot of training, so I run six or seven days a week with some cycling and core strength work thrown in. “Days off are a rarity for me which goes against the mantra of training then rest. “But for me it’s about lifestyle, so I’m raring

to get out there just about every day and get some training in.” He added that diet is absolutely critical, and said he and Virginie mainly follow the FODMAP diet. “I try to avoid foods that have been highly processed and added sugar. “Not a lot of meat but lots of good whole veggies, nuts and dairy. “I love eating and don’t like being hungry but if my diet is well managed then I get everything I need and feel very happy as well.

“It’s very easy for endurance athletes to eat a lot of calories as they generally burn it off in training. “But it has to be the right sort of food to get the best performance. “Having said that, sometimes a reward is well called for!” For people considering running long distance events, Ben said it was just a matter of doing the kilometres and building up training gradually. “Some people get focused on the final result, but I find the more running I do the less the result matters. “Winning isn’t always first place and there are stories of triumph throughout the result list. “Just getting out there and having a crack is by far the most important thing.” He said there are many benefits to maintaining a high level of fitness. “The physical benefits are easily identified through a healthy body, good sleep patterns etc. “I really enjoy the physical benefits but by far the most important long-term benefit is mental health.” “Listen to your body, find out what works and use it as experience for the future.”

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Page 4 - Health and Wellbeing Summer 2018

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Invisalign treatment helping to create a new look

CHANGES: Invisalign can help you transform your smile.

THE team at Michelson’s Dental Surgery is delighted to introduce Invisalign into their extensive range of services to deliver an aesthetic smile for their patients. Invisalign is the leading industry in clear aligner technology, a new and modern way of orthodontically straightening teeth to help restore function and transform the way you smile. Many people may already know of Invisalign as “invisible braces” because of its discreet nature. It’s very hard to tell when someone is wearing their Invisalign aligners. This is because Invisalign uses a patented thermoplastic material that snugly fits around your teeth and gum line, almost like a glove. These aligners are removable, so you can take them off for special events; meal-times; and when cleaning your teeth. The laser cut finish helps minimise irritation to the cheeks and gums and ensures

comfort during use. The aligners are usually replaced every two weeks to minimise discomfort as the teeth are moving. The staff at Michelson’s Dental Surgery say clear aligners have shown tremendous success in orthodontic cases. You can even participate in creating the smile you’ve always wanted by designing your future smile using the smart system ClinCheck software with your dentist. Invisalign offers different tiers of packages to suit your individual needs whether it’s just the front few teeth you want straightened, or the whole mouth. Your Invisalign accredited dentists at Michelson’s Dental Surgery are always happy to discuss the available options and treatment costs with you, and invite you to drop in for an Invisalign consultation today. Michelson’s Dental Surgery is located at 24 Templeton Street, Wangaratta, and more information is available by calling (03) 5721 8033, or see www.michelson. com.au.

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Health and Wellbeing Summer 2018 - Page 5

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Creating healthy lifelong habits By CHRISTOS MILIANKOS MY clients often ask my about how i keep myself well and can’t believe that i have been almost 30 kgs heavier when i was in my late teens. I came from a big family and I think I used that as my excuse, but I struggled with self image as many teens do at the best of times. I lost about 20kg around the age of 18 through changing my diet and avoiding breads and pastas. However, I went up and down like a yo-yo for a good 10 years - a few kilograms here - a few kilograms there it is so easy to do especially around holiday periods like we are entering into now. It wasn’t till i found the Ultra Lite Weight Management Program in my early 30s that i was able to manage and maintain my weight easily and long term - now I don’t even have to think about it – it’s just part of my life. I still enjoy going out and having a good time, though I don’t crave bread or other heavy foods. I enjoy dessert now and then, though I now know that I can stop and don’t need to continue overeating just cause I did on my birthday, or Christmas or a day off work.

It feels a lot more balanced and I regularly go on the Ultra Lite program, mostly quarterly, for a few weeks which helps to keep me balanced and helps detox my body also. Ultra Lite is a fat burning program of balanced protein and moderate carbohydrates. Why I was attracted to it initially is that it wasn’t a meal replacement program which I feel isn’t a sustainable way to lose weight and keep it off. It is centred around eating three meals a day, making correct food choices and portion sizes that will ensure that the body will burn fat. So what I generally do is have a great time at Christmas functions and events, make wise food choices, I don’t chastise myself if I’ve felt like dessert or a few glasses of prosecco - however the next day I go back to my usual eating plan which doesn’t include bread, pasta or sugary foods. This helps maintain my balance and equilibrium and keeps me feeling great. Oh I also start my day with the juice of half a lemon in water which helps to stimulate digestion and cleanse the liver. You can ďŹ nd out more information about the UltraLite program at www.ultralite.com.au or call Christos Miliankos on (03) 5722 2889.

NUTRIENTS: Balanced and healthy eating is essential for weight management and wellbeing.

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Page 6 - Health and Wellbeing Summer 2018

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The Stomal Therapy Story It is funny that in this modern, challenging, and somewhat anything goes world we live in, that there are still taboo subjects, and ‘poo’ is one of them. Once we leave our infancy it is a subject never discussed except if you are in hospital where nurses take a great interest in your ‘daily motions’.

manage it without giving up your previous life. There is a great benefit in meeting other ostomates and seeing their stoma has not held them back from life. As with everything in life, focusing on the positives not the negatives helps the journey.

Imagine then a situation in which you found yourself, through trauma or disease, the recipient of a ‘stoma’ – an artificial opening to allow wastes out. The most common that we hear of are bowel stomas, a colostomy or ileostomy formed in theatre to redirect your faeces or poo into a bag on your abdomen. There are also stomas for urine (urostomy), and for allowing feeding directly into the stomach (gastrostomy).

Tayla’s Story Tayla is a young woman, 20 years old, living in Thurgoona in regional NSW. 12 months ago Tayla sustained a perforated bowel when out wakeboarding in Yarrawonga. There were no emergency services in Yarrawonga so Tayla drove herself and her friend who didn't drive to Wangaratta and arrived at NHW Emergency Department at 3am. From there surgery at lunchtime that day saw a temporary stoma formed to allow Tayla’s damaged bowel to heal. At first Tayla could not look at it, she thought it was disgusting and unattractive. Tayla's mother Anne, from Melbourne, was shocked, but relieved that Tayla was alive.

Where would you turn to for help, for advice, to learn to deal with this new and challenging reality in your life? Enter the stomas therapist, a highly educated nurse consultant who supports people with new and established stomas (ostomates) to manage both the physical and psychological impacts of their situation. Northeast Health Wangaratta (NHW) runs a stomal therapy service 4 days a week providing both inpatient and community services including consultation, support groups, and education to both medical and community recipients. Education is provided where it is needed including day care centres, kindergartens and schools! The focus of support is on regaining normalcy, learning to recognise and understand what's going on with your stoma so that you can

In Tayla’s words…. Lynne, the stomal nurse who cared for me was a superstar. The way Lynne came into the room, as comfortable as if I was lying in bed eating an icecream as opposed to laying there with my intestine sticking out of my stomach. Lynne’s direct focus to the positives in this situation made the ultimate difference. My “lightbulb” moment, for want of a better word, was when Lynne said I was still able to swim and live the active life that I do which meant everything to me because I do outdoor education on campus as a UNI student.

Lynne Nicholson, Tayla's superstar has been instrumental in developing the current level of stomal services available at NHW. Lynne retires this year however after commencing at NHW in 1994 and working through a myriad of positions Lynne was awarded a scholarship to study stomal therapy in 2003, and this along with wound management has been her career passion. Her friendly face has been seen across the organisation and community, always with a smile and an encouraging word. The community groups Lynne has assisted to organise provide great support to both old and new ostomates, with people who have had a stoma for years telling Lynne they no longer felt alone. To access stomal therapy support people can self refer by ringing 5722 5555. Those having elective surgery at NHW where a stoma is anticipated will be seen preoperatively to look at finding the best location for their stoma and start the process of acceptance and ownership. The stomal therapist will organise membership to a stomal association for ongoing supplies and provide ongoing inpatient and outpatient support. Just like in a shop fitting room your first stomal products or devices might not be the best fit for you, and there may be a process of trial and adaption before you get your final solution. Visits to the community care centre, or as one client fondly called it “The Porthole Palace” in Clarke St play a vital role in achieving the best outcome and quick resolution of any problems.

Stomal Therapy is available 8.00am – 4.30pm Monday, Tuesday, Wednesday and Thursday. Contact 5722 5555 for appointments. Wangaratta /Benalla support group – contact Graeme on 0407 240 943

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Health and Wellbeing Summer 2018 - Page 7

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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 continuing 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) 5721 5874 or visit them at 25 Green Street, Wangaratta.

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Page 8 - Health and Wellbeing Summer 2018

Do you get breathless easily? Regular exercise may improve your symptoms

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Health and Wellbeing Summer 2018 - Page 9

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Improve your lung fitness: find the right exercise program to suit your needs Chronic disease nurse Jade Cartwright explains to her patients that regardless of whether they have mild, moderate or severe symptoms of a chronic lung condition, significant benefits can be achieved from the right exercise program. The Australian Government’s Department of Health recommends all adults should aim to exercise for at least 30 minutes, five times a week. It’s important to note that you don’t have to do all 30 minutes at once. For some people this will be achievable, while others will need to break it up into smaller sessions. For people with breathing difficulties this may sound daunting, but with the right program, prescribed by a health professional such as a Physiotherapist or Exercise

Physiologist, exercising regularly is achievable. The right exercise program will depend on your needs and what you want to achieve. Options you may like to consider are: Pulmonary Rehabilitation: A six to eight week exercise and education program. It involves talking with a health professional about your condition to work out the best exercises for you and completing these in a safe, friendly group environment once to twice a week. It also offers education on lung health such as breathing techniques and using your medications effectively. In addition, this program provides the opportunity to meet and socialise with others who understand what it’s like to live with a chronic lung condition.

Community-based exercises: Once you are confident to exercise, a community group program can help you maintain a regular exercise routine. Lungs in Action is a group program specifically designed for people with lung disease, however there may also be other suitable groups available in your communtiy. Regardless, it is important to work with your Physiotherapist or Exercise Physiologist to find the most appropriate exercise group for your needs. Home-based exercises: If you’re not a big fan of exercising with others, or want more flexibility to exercise when it is most convenient, your health professional can prescribe a program which can be completed regularly in the comfort of your own home.

Wangaratta local Vivienne, having completed Pulmonary Rehabilitation earlier this year, wanted to maintain the fitness level she had achieved by continuing with daily exercises at home. Vivienne uses pedals to exercise her lower body and a resistance band attached to her door to work her upper body. “It doesn’t take long,” says Vivienne, “and I feel much better for doing it.” To find out what exercise options are available in your community, talk to your Doctor or contact the Lung Foundation Australia on freecall 1800 654 301 or visit www.lungfoundation.com.au “Even if you have attended a Pulmonary Rehabilitation Program in the past, it is worth doing a refresher every year” says Jade.

JADE CARTWRIGHT urges

those with lung disease to attend a prescribed program to learn how to exercise safely and manage breathlessness

Lung Foundation Australia tells us that one of the best things we can do for our lungs, is to exercise regularly. This sounds sensible for most people, but what about those living with a lung condition? Exercise makes your lungs work harder and causes you to become breathless, right? For someone who gets out of breath doing

HOME EXERCISES: Vivienne has attended Pulmonary Rehabilitation in the past and now does regular exercises prescribed for her in the comfort of her own home.

simple tasks like hanging out the washing or mopping up a spill, this may sound like the wrong advice. However research has proven that with the right exercise routine tailored to individual needs, people with lung conditions can in fact: reduce breathlessness, help clear mucus from their chest, reduce tiredness, improve fitness to make daily activities more manageable, improve mood and symptoms relating to anxiety and depression, slow the progression of lung disease, reduce flare ups, and avoid hospital admissions. Let’s not forget, being physically active also improves strength, balance and bone density. The benefits of exercise apply to everyone, but if you have a lung condition such as Asthma or Chronic Obstructive Pulmonary Disease (COPD), it is important to discuss with your Doctor and Physiotherapist or Exercise Physiologist the best way to exercise for your needs and symptoms.

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.

TO FIND OUT what exercise options are available in your community, talk to your Doctor or contact the Lung Foundation Australia.

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Spicy Mexican ® Calypso mango salad THIS colourful meal is nutritious as well as being perfect for entertaining during the summer barbecue and festive season. It serves six people as a side dish. More recipes like this can be found at calypsomango.com.au. Ingredients > 3 Calypso® mangos > 200gm Sweet Solanato™ tomatoes, halved > 425gm can black beans, drained, rinsed > 1 red capsicum, finely chopped > ½ cup fresh coriander, chopped > 1 long red chilli, deseeded, finely chopped > 1 lime, juiced > Extra virgin olive oil, coriander leaves & corn chips, to serve > Chilli corn > 2 tbsp olive oil > 1 garlic clove, crushed > 1 tsp dried chilli flakes > 3 large corn cobs, husks removed

Method 1. For chilli corn, combine oil, garlic and chilli. Brush evenly over corn cobs. 2. Preheat a barbecue grill plate over medium-high heat. Add corn. 3. Cook, turning occasionally, for about 10 minutes, or until charred. 4. Remove to a plate. Cool 5 minutes then cut corn kernels from cobs. 5. Combine corn, beans, tomatoes and capsicum in a large serving bowl. 6. Cut the cheeks from the mangoes. 7. Using a large spoon remove the mango fruit from the cheeks and cut into 2cm cubes. 8. Combine in a bowl with coriander and chilli. 9. Spoon over corn mixture. 10. Spoon over the lime juice, drizzle with extra virgin olive oil. Season and top with coriander. Serve with corn chips.

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Health and Wellbeing Summer 2018 - Page 11

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Knowledge of antibiotic resistance better, but not enough NEW research has found more Australians are becoming aware of antibiotic resistance and its serious threat to their health, and the health of their family and community—but there is further work to be done to reduce the impact of this global problem, according to NPS MedicineWise, the lead organisation for quality use of medicines in Australia. NPS MedicineWise CEO Steve Morris says high use of antibiotics in Australia is increasing the risk of antibiotic resistance. This occurs when bacteria in the body become resistant to the effects of antibiotics, making infections much more difficult to treat and increasing the chance of resistant bacteria spreading to other people. “We know that almost one in every two Australians (45 per cent) takes an antibiotic each year, and our nation’s consumption levels are higher than those of comparable countries such as the UK and the Netherlands,� said Mr Morris. However, new research from NPS MedicineWise indicates Australians’ knowledge of the problem of antibiotic resistance is improving. More Australians reported awareness of the

BE CAREFUL: While public knowledge is improving, it is important to educate yourself on the dangers of over-reliance on antibiotics.

term ‘antibiotic resistance’ in 2017 (74 per cent) compared to 70 per cent in 2014. “According to our survey of 2500 consumers, the belief that antibiotic resistance is affecting us now has more than doubled in recent years, from 11 per cent in 2015 to 25 per cent in 2017,

indicating our campaigns have had an impact and people are more aware of the problem,� said Mr Morris. One of the causes of antibiotic resistance is inappropriate use of antibiotics. NPS MedicineWise programs support health professionals

and consumers to use antibiotics wisely, including the 5-year Reducing Antibiotic Resistance program, which ran from 2012-2017. While it is positive to see more Australians aware of antibiotic resistance alongside a reduction in inappropriate prescribing, Mr Morris says the research also indicates many people lack awareness of the potential consequences antibiotic resistance can have on their health. “While people have become more aware of antibiotic resistance in recent years, most people still don’t think it will affect them personally. “If you have an infection caused by a bacteria that is resistant to antibiotics, it is a more serious infection, more difficult to treat, and it can spread to your friends and family. “To avoid this, more people need to understand that antibiotics should only be used when they are needed and prescribed appropriately, because the consequences of not doing so are considerable.â€? NPS MedicineWise is promoting online resources and evidence-based information for people to learn more about antibiotic resistance. To ďŹ nd out more, go to www.nps.org.au/antibiotic-awareness.

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Page 12 - Health and Wellbeing Summer 2018

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Easy tips for staying healthy during the silly season You can still enjoy yourself, really. It’s that wonderful time of year again. We’re drinking (a little too much) at parties and getting excited about stuffing our face with Christmas ham, pavlova, prawns, cake, pudding, gingerbread cookies and more booze, to the point where we need to take a nap. (And then wake up and eat some more. It’s a delicious cycle.) However, you don’t have to forget your healthy diet and routine just because it’s the Christmas holidays -- and you don’t have to miss out on those Chrissy foods you love, either. It’s about moderation, planning and setting boundaries. “The odd indulgence now and then is not going to do any long term damage. It’s when these over indulgences become regular occurrences that the long term damage is done,” nutritionist Fiona Tuck The Huffington Post Australia. “The most common issues with unhealthy behaviours during the silly season are over consumption of alcohol, over consumption of food and poor food choices. These practices are usually exacerbated as a result of multiple functions and parties with work, family and friends around this time of year,” dietitian Robbie Clark told HuffPost Australia.

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Stick to a routine “It is important to keep to a regular routine and not skip early morning exercise because you have had a late night,” Tuck said. “Push yourself to stick to your regular exercise routine which in turns keeps you positive and motivated to want to stay fit and healthy.”

Watch your alcohol intake “Alcohol is loaded with sugar and empty calories, so go easy on the drinks,” Tuck said. “Try drinking a mineral water in between each alcohol based drink to pace yourself. Avoid creamy rich cocktails and soft drink mixers and stick to white wine spritzers, or clear spirits such as gin with mineral water and a twist of lime. A little splash of cranberry juice adds extra flavour without too much sugar.”

Avoid going to cocktail parties on an empty stomach “We have all done it, and after a couple of drinks your blood sugar drops, sending you into an eating frenzy,” Tuck said. “Canapés are often a mix of high fat and high carbohydrates, which spell disaster for the waistline. Eating a healthy meal before you go will avoid mindless snacking on miniature party pies and sausage rolls.”

Take a plate If you are visiting friends for lunch or dinner, or going to your family’s Christmas Day celebrations, offer to take a plate. “This way you can be assured that there will be something healthy to fill your plate with. Taking a large, delicious mixed salad or a big bowl of tropical fresh fruit salad means there is always a healthy option.”

Don’t deprive yourself After all, it is Christmas. “Make the majority of your main meal salad of vegetables, but have a little bit of everything that you really fancy. Moderation is key,” Tuck said. “If you really want that mince pie, have it and enjoy it. If you deprive yourself you will end up caving after a couple of glasses of wine and devouring the leftover trifle straight out of the bowl.”

Reference: https://www.huffingtonpost.com.au/2016/12/11/easy-tips-for-staying-healthy-during-the-silly-season_a_21625372/

Festive fitness tips

“If your regular fitness routine goes out the window come Christmas time, there are lots of ways to build some exercise into the festivities,” Clark said. Do it early - Planning exercise when you first get out of bed helps you focus on your fitness and set it as a priority. Leave it until later and you probably won’t get around to it; Team sport - Get the whole family involved in a cricket or soccer game. Whatever you choose, the more often you get moving, the better; Get outside - Take family and friends out for a short beach or bush walk. You’ll boost your mood and give the host or hostess a well-deserved break from relatives and kids in the kitchen. Or, take the whole family ice-skating or ten-pin bowling - fun for kids of all ages.

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“A major reason, I believe, a lot of people fall off the bandwagon during the festive season is that they do not have a plan in place to tackle situations or environments where they are presented the opportunity to over indulge. When that occurs, all willpower goes out the window and the negative self-fulfilling prophecy sets in.” When it comes to Christmas, people tend to have one of two trains of thought. One, ‘I’ve been really good this past month so I deserve a blow out.’ Or, two, ‘I’ve already blown my diet, so what’s the point?’ “Either one of these thought processes can have negative consequences on your health goals, and lead to feelings of guilt, which may trigger a downward spiral of events,” Clark said. “Once in this mindset, it is challenging to get out of unless you have set yourself some boundaries and goals.” Staying healthy during the silly season (and any time of the year, really) is all about planning and keeping your health as the main focus. “Be mindful of what you are eating and drinking, enjoy small portions and avoid eating or drinking anything in excess,” Tuck told HuffPost Australia.

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How can a dehumidifier or air purifier help me? HAYFEVER? Sneezing? Runny nose? Watery eyes and coughing? Sleeping problems? These symptoms could be being caused by allergens and airborne contaminants in your home. Ausclimate’s air purifiers and dehumidifiers have been proven to bring much-needed relief to those suffering from these surprisingly common, everyday problems. It can be shocking to think about how many everyday things in your home could be negatively affecting your health, ranging from moisture-related issues like mould and a variety of allergens (dust, dust-mites, pet dander, cockroaches), to airborne bacteria and VOCs (airborne chemicals). Even experts don’t know the potential longterm and dangerous effects on our health that some of these nasties may have. These home air contaminants can really be a worry for people with allergies and breathing issues like asthma. In a nutshell, a quality dehumidifier will dry your environment (preventing many of these moisture-related problems) while a hospital grade True HEPA air purifier will actively clean

your air of many of these nasties. Dehumidifiers can also be an excellent resource for 'drying rooms' - eliminating indoor moisture and mould in homes, accommodation and ski lodges. They are also great for drying wet laundry! A wide range of leading health experts approve and recommend Ausclimate’s products. This array of health field professionals includes doctors, pharmacists, naturopaths, building biologists and the Australian National Asthma Council’s Sensitive Choice programme. Most importantly though, they are recommended by their customers, with Ausclimate's air purifiers and dehumidifiers are currently rated #1 on Australia’s leading independent consumer product review website: ProductReview.com.au. Visit the website at www.ausclimate.com.au to find out more and make sure to come by to see Ausclimate's range in person at Betta Home Living Wangaratta and Corowa. To ensure complete confidence in your purchase, they offer a free trial on all dehumidifiers and air purifiers.

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Top Ten

New Year ’s

Resolutions Whether your New Year’s resolution is to read more books or to spend less time on Facebook, willpower is the key to keeping it. The New Year is when you think about the past and more importantly, reflect on how you can improve yourself for the upcoming year. It’s the time to reflect on the changes you need to make and commit yourself to seeing it through – it’s time to make a New Year’s Resolution! Self improvement, or at least the desire for it, is a goal shared by all Australians, which is why so many of us make a New Year’s Resolution in the first place.

2 3 4 5

Improve your fitness

We all know that regular exercise has more health benefits than anything else out there. Studies have shown that improving your fitness also improves your mood, mentality and reduces the risk of some cancers, not to mention it keeps you in shape. It’s easier than ever to find the perfect fitness program, many of which don’t require any gym memberships and minimal equipment.

Eat better

There’s more than just working out required to get the body you want. It’s all about the combination of eating better and keeping up your fitness. Cutting junky snacks and adding in more wholesome, farm-fresh foods are a great place to start.

Quit smoking

If this is the year you kick out your smoking habit, there are plenty of over the counter nicotine replacement therapies. Even if you’ve tried to quit before and failed, there’s no harm in trying again. You could also try an electronic cigarette to help your nicotine cravings.

Quit drinking

Like trying to quit smoking, many heavy drinkers fail to quit cold turkey. However, unlike smoking there are no alcohol substitutes available over the counter. If you have decided that you’d like to quit drinking this year there is a lot of help and support available. Groups such as Alcoholics Anonymous offers regular meetings and there are a lot of clinics out there to help.

6

Learn something new

Have you promised yourself that you’ll learn something new this year? Maybe you’re looking to take up a new hobby or learn a new language for upcoming travels. With the power of the internet, it’s now possible to be certified in a range of courses.

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Reference: https://www.finder.com.au/top-10-new-years-resolutions

8 9 10

Travel more

Did you know Australians are some of the world’s worst at taking all their annual leave days? We leave an average of five days unused each year. Just think about what you can do with that – visit beautiful places, experience different cultures, discover a new cuisine. Make 2019 the year you’ll finally see the world, or explore your own backyard.

Volunteer

Helping others in need is a great and selfless New Year’s Resolution. Whether you’d like to head overseas to volunteer, help disadvantaged kids in your local area or something else, there are a lot of organisations out there that can make it happen, according to your schedule. If you don’t have a lot of time, you can still donate to a charity whether it be old furniture or monetary donations.

Meet someone

Being single is so 2018. Make 2019 the year you meet that special someone. You don’t have to be the kind of person who can just start chatting up someone you find cute in a cafe, or that beauty by the bar. There are plenty of online options to help you find a partner. Many of them help break the ice by offering personality tests to show you who you’d be most compatible.

Sleep more

Tired of being tired? There are more benefits to getting a good night’s sleep than just feeling more refreshed. A proper snooze can do all kinds of things, including keeping your metabolism going strong, help you concentrate better, and make you less likely to get sick.

Get out of debt

The average debt per credit card holder in Australia is $4,461.33, which translates to $800 in interest per year if their interest rate is between 15% to 20%. This is why this is also a popular resolution. Getting out of debt is a great way to get a handle over your finances and increases your borrowing power.

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Unfortunately only a fraction of us keep to our resolutions, with experts estimating only about 8% commit to the very end. The secret to achieving your resolution is actually the resolution itself. Top ten New Year’s resolutions and how to start them. Have you ever wondered what everyone else was committing to for the New Year? Have a look at our top 10 and see if yours made the cut. To help you get the ball rolling, we’ve included some easy ways to help get you started.

Health and Wellbeing Summer 2018 - Page 15

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Don’t let pain be a barrier to better health WHETHER it’s to improve weight control, cardiovascular health, reduce inflammation, improve psychological health, improve insulin sensitivity or to improve the management of a myriad of other conditions, the benefits of exercise in achieving better outcomes in both the physical and mental aspects of your health are well proven. Physiotherapists prescribe and apply exercise in a very specific way to target the problem(s) that our clients present with. However, one of the main barriers that people encounter when presented with exercise as part of their health management, is the real or imagined fear that exercise and movement might aggravate a pre-existing painful condition, (eg arthritis). It is a less known fact that physical activity or exercise when applied in a very specific and controlled way, is often very effective in helping people to manage and reduce the pain caused by a variety of medical conditions. In many cases it can eliminate the pain, enable more pain free movement and function, as well as reducing pain medication requirements. If you would like to find out how exercise prescribed by physiotherapists can not only improve your overall health and wellbeing but reduce your pain, contact North East Life Physiotherapy on (03) 57221424 or visit www.nelife.com.au.

KEEPING HEALTHY: Brendan Liddell from North East Life Physiotherapy with Chaye Crimmins.

Benalla 39 Nunn Street T (03) 5762 6866

Wangaratta 10 Chisholm Street T (03) 5722 1424

Yarrawonga

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Are you ready to listen? By DIANA BIENVENU, Audiologist

RECENTLY, I came across a joke which grabbed my attention. The lady stopped ironing and said, “You weren’t even listening, were you?” Her husband thought this was a very strange way to start a conversation! Has this happened to you? It demonstrates the importance of ensuring the listener is actually paying attention when we speak. We will all get the message better if we are ready to listen, whether the hearing is good or not-so-good. We are really talking about the difference between hearing and listening. If a hearing loss exists, this difference is even more important. A listener who has a hearing loss will usually benefit from visual clues (watching the speaker) as well as knowing what the topic of conversation is. Receiving the right message is more difficult when the speaker doesn’t get their attention. Obviously, it is important to let someone know that you are about to talk.

Get their attention by using their name or nickname. Or perhaps start the sentence with something like “Did I tell you about…” instead of just saying “John and Mary are coming to dinner.” You want your listener to be tuned in by the time you get to the important part! Secondly, the man might have a hearing loss and his wife’s voice might have been too soft to be heard until she raised her level in exasperation. As audiologists, we regularly remind our clients about the benefits of using their hearing aids all day long. Their family members also prefer this so that they can speak more naturally and not have the need to increase their speaking level. Using hearing aids all day long can assist the listener to get the message the first time. If you have hearing aids which are not used as much as your family would like, please consider wearing the aids more frequently. You will find that additional support is available from the staff at Wangaratta Audiology, phone (03) 5722 4433.

LISTEN: Being consistent with the use of hearing aids can help prevent misunderstandings in your relationships and family life.

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