health
wellbeing AUTUMN | 2018
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Page 2 - Health & Wellbeing Autumn 2018
New dimension in mammogram diagnostics GETTING a mammogram procedure done at Wangaratta X-Ray has become more comprehensive than ever, thanks to the company adopting state of the art diagnostic and reporting technology from international company, Ikonopedia.
Wayne Ashton from Wangaratta X-Ray said the new software helps provide a more thorough snapshot for diagnosis, as it compares imaging results from mammograms, ultrasounds and x-rays with statistics and the patient’s own risk factors, and is a comprehen-
SEASONAL PUBLICATION DATES North East
sive patient tracking system. Mr Ashton said that those using the machine see clinical reports that are clear, consistent, and 100 per cent compliant with the ACR BI-RADS® Atlas 5th Edition, as well as being MQSA compliant. He added that it improves patient safety and is also a timesaver for radiologists and imaging staff. “We’re seeing a change in the best practice for breast imaging,” Mr Ashton said, saying that the new software will see Wangaratta X-Ray lead the region in imaging services.
“It’s a much more involved process.” Mr Ashton said the process would help women (and men) from all walks of life, including being more effective on women with denser breast tissue who can sometimes be harder to diagnose. “It will give referring doctors a lot more information and guidance,” He added. Mr Ashton said the software would be rolled out in the near future at the business’ Wangaratta and Albury locations. For more information, see www.ikonopedia.com or www.xraygroup.com.au.
Covering 3 local shires and 4 regional newspapers reaching an estimated 25,000 readers across NE Victoria.
Winter edition published 13th July 2018
Spring edition published 5th October 2018
Summer edition published 7th December 2018
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 call Jenny 5731 3305 jking@nemedia.com.au Wangaratta Chronicle call Laura 5723 0131 lbiglin@nemedia.com.au Ovens & Murray Advertiser call Ellen Funston 5723 0132 efunston@nemedia.com.au
ADVANCE IN TECHNOLOGY: Radiographer Nicole Seymour, fourth year radiography student Delmae Dickson, and sonographer Mandy Cessford, from Wangaratta X-Ray, with the business’ mammography machine. PHOTO: Kylie Wilson
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Health & Wellbeing Autumn 2018 - Page 3
Fitness and fun is Ruth's way of life FACING fierce table tennis competition is one of the times Milawa resident Ruth Shalders feels most at home. The 73 year old is an active member of Keenagers, part of the Wangaratta Table Tennis Association, and at the time of going to press, was preparing to compete alongside fellow Keenagers members at the Murray Bridge Masters Games in South Australia for the fourth time. Ruth first played table tennis as a teenager, and has always played at least some sport over the years, including tennis. However, she only took up the sport again a few years ago after happening to notice table tennis association members playing after attending a meeting at the nearby showgrounds office. She introduced herself to players at the association, which is based near the entrance of
the Wangaratta Showgrounds, and has never looked back. "It has just built and built from there," Ruth said. "It's the best thing I've ever done.” She said that she was more of a social player in the beginning, but seeing a movie about ping pong with a friend a few years ago drove her passion to improve and refine her game, and Ruth said that now she has become extremely competitive. "I get a degree of self satisfaction, and I really like a challenge," she said of playing table tennis. "I just love the whole sport of it. "I get activity, friendship, and lots of laughs. "You meet a lot of people." A former secondary teacher, Ruth retired several years ago and has become a widow in the past few years, but she keeps her life full of
ACTIVE AND BUSY: Ruth Shalders is constantly on the go, with table tennis and volunteering for the community chief among her passions. PHOTO: Kylie Wilson activity, including tending to her large garden and community volunteer work. This includes her work with Wangaratta's Community Bereavement Activity Group (BAG) and Friends of the Hospital. "I believe everyone needs a purpose," she said. Ruth added that being active in some form every day is one of the key aspects of her
personal health and wellbeing. "I don't see myself as elderly," she said. Keenagers meet from 8.30-11am on Mondays and Thursdays at the Wangaratta Table Tennis Association's venue at Wangaratta Showgrounds. Further information is available at wangarattatabletennis.wordpress.com or see the Wangaratta Table Tennis Association page on Facebook.
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Page 4 - Health & Wellbeing Autumn 2018
New healthy eating advice FOLLOWING a major new review of the health evidence for several of the most common eating patterns, Heart Foundation nutritionist Beth Meertens has urged Australians to turn their back on fad diets and instead take a long-term approach to healthy eating that focuses on healthy foods and how to combine them into healthy, delicious meals. “People don’t just eat individual nutrients such as fat, sugar or carbs – people eat food, and foods contain many different nutrients,” she said. To help Australians say goodbye to fad diets, the Heart Foundation commissioned a major review into the international evidence on healthy eating patterns. It found that the eating patterns with the best outcomes for heart health all shared the same characteristics, which have been used as the basis for the Heart Foundation’s new Healthy Eating Principles. The new principles say that you can improve your heart health by focusing on a few simple things: 1. Plenty of fruit, vegetables and wholegrains. 2. A variety of healthy protein sources including fish and seafood, lean meat and poultry, legumes, nuts and seeds. 3. Reduced fat dairy such as unflavoured
EAT FRESH: Including plenty of fruits, vegetables and wholegrains in your diet is an essential cornerstone of healthy eating. milk and yoghurt, and cheese. 4. Healthy fat choices with nuts, seeds, avocados, olives and their oils for cooking. 5. Herbs and spices to flavour foods instead of adding salt. “By eating like this, your diet will be naturally high in the right nutrients such as fibre,
antioxidants and unsaturated fats, and low in nutrients that are harmful to heart health such as saturated and trans-fat, salt and sugar,” Ms Meertens said. “Rather than fixating on diets which focus on single nutrients or cutting out specific foods, people should focus on the foods that they can
eat and enjoy, and how to build those foods into a pattern of eating that is sustainable over the long term.” The Heart Foundation-commissioned review looked at specific eating patterns and their impact on high blood pressure, blood fats and weight. It revealed that: · The Dietary Approaches to Stop Hypertension (DASH) – which focuses on core foods (vegetables, fruits and low-fat dairy, moderate amounts of whole grains, fish, poultry and nuts) that are low in salt to reduce hypertension – showed the strongest evidence for the prevention of heart disease. It was also found to decrease the risk of death from heart disease, heart failure and stroke in healthy adults, as well as reducing the risk of high blood pressure and high cholesterol. · The cholesterol-lowering Portfolio dietary pattern – a vegetarian eating pattern rich in fruits, vegetables, wholegrains, nuts and plant sterols – had the strongest evidence for reduction in risk factors for heart disease such as high cholesterol in people who already have heart disease. To learn more about how to eat for heart health, go to the Heart Foundation website at heartfoundation.org.au/healthyeating,
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Health & Wellbeing Autumn 2018 - Page 5
Fitness enthusiasts in their Pryme MEMBERS of the Pryme Movers classes at Wangaratta Indoor Sports and Aquatic Centre (WISAC) are living proof that you are never too old to keep active, ďŹ t and healthy. WISAC’S Trish Storer said there are a number of options available to older adults looking to maintain their ďŹ tness. These include: t 1SZNF .PWFST DMBTT B MPX JNQBDU BFSP bics class that includes cardio and resistance training; t "RVB DMBTTFT JODMVEJOH "DUJWF 'PS -JGF BOE "RVB .PWFST BT XFMM BT %FFQ 8BUFS Aqua and Extreme Aqua); t #PEZ 7JWF BOE t :PHB Older members can also access the venue’s gym and aquatic facilities. Pryme Movers class members range from people aged in their 50s to people maintainJOH m UOFTT BOE TUSFOHUI XFMM JOUP UIFJS T %BWJE 8PIMFST IBT CFFO BUUFOEJOH UIF DMBTTFT GPS BSPVOE UXP ZFBST BOE TBJE IF m STU started coming to classes to regain exibility. An active person, he can often be found cycling in and around Wangaratta and district, BOE UIJT NPOUI XJMM QBSUJDJQBUF JO UBCMF UFOOJT and cycling at the 2018 South Australian Masters Games at Murray Bridge. He said he enjoys staying active, but the
i*U BODIPST NZ XFFL w IF TBJE BEEJOH UIBU IF FOKPZFE UIF XBZ UIF DMBTTFT UPVDI PO B range of aspects of ďŹ tness, from cardio to general endurance. .FBOXIJMF GFMMPX QBSUJDJQBOU $ISJTUJOF %F $BWFOB TBJE 1SZNF .PWFST XBT QBSU PG IFS regular schedule of ďŹ tness maintenance activities, and she loves coming to class for the variety of activities. i* GFFM IFBMUIJFS BOE TUSPOHFS w TIF TBJE "MXBZT QSFTFOU GPS UIF DPĘš FF BOE DIBU BGUFSXBSET MPDBM SFTJEFOU 3PTB 4BSUPS TBJE LFFQJOH m U XBT WFSZ JNQPSUBOU UP IFS BOE UIBU TIF BMTP LFQU m U CZ XBMLJOH FWFSZ TJOHMF EBZ "MTP JOWPMWFE JO UIF HSPVQ XBT ZFBS PME NFNCFS PG ZFBST 3VTTFMM 3JUDIJF XIP XIFO BTLFE PG UIF CFOFm UT PG UIF HSPVQ TBJE XJUI B TNJMF iJU IBTO U EPOF NF BOZ IBSN w Regular exercise for adults has a variety of beneďŹ ts, including bone strengthening through resistance training, improving strength and balance to aid in fall prevention, GETTING PHYSICAL: 1SZNF .PWFST JOTUSVDUPS "OESFB 8FBSOF TFDPOE GSPN MFGU XJUI DMBTT NFN reducing the risk of heart disease, enhancing CFST %BWJE 8PIMFST 3PTB 4BSUPSJ $ISJTUJOF %F $BWFOB BOE 'SBODP $VEJOJ 1)050 ,ZMJF 8JMTPO regular daily function by increasing mobility, enhancing social connection and community participation, and increasing circulation, exsocial side of the class is just as important BOE UIF TPDJBM JOUFSBDUJPO w "OPUIFS LFFO QBSUJDJQBOU JT 'SBODP $VEJOJ ibility and coordination. to him. 'PS NPSF JOGPSNBUJPO PO 0MEFS "EVMUT QSP i:PV GPSHFU BCPVU BMM ZPVS XPSSJFT w %BWJE XIP IBT CFFO BUUFOEJOH DMBTTFT GPS BCPVU NPOUIT BOE TBJE JU XBT BO FTTFOUJBM QBSU PG IJT HSBNT BU 8*4"$ TFF XXX XBOHBSBUUB ZNDB said. org.au. “I enjoy meeting all the different people, schedule.
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Page 6 - Health & Wellbeing Autumn 2018 Advertisement
Vivienne urges others to see their doctor sooner VIVIENNE was diagnosed with Asthma may be a sign of poor asthma control. Asthma medications work very well when about 10 years ago. “I think I had a lung problem a long time taken correctly. However, according to Asthma Australia up to 90 per cent of people before I was diagnosed,” she explained. She goes on to describe how she often got “a on asthma medications don’t use them properly. tight chest and would cough up muck,” particularly There are many different types of medications for managing asthma, each of over the winter months. which are taken differently. Things changed for “Asthma Australia Common inhalers Vivienne when she had the advises if a reliever is such as Ventolin should flu and for too long ignored be taken using a device her worsening symptoms needed more than known as a spacer, which of breathlessness and two days per week, helps get more of the persistent cough. this may be a sign of medicine into the lungs. She ended up being In addition to taking admitted to hospital, and poor asthma control.” her asthma medications, was placed on oxygen due Vivienne, manages her lung condition by to a severe lung infection. Vivienne now manages her asthma with keeping as active as she can and having daily preventer medications which, as the regular medical check-ups. “If I’d known I had asthma before my name suggests, help to prevent her symptoms hospital admission, I would’ve seen my doctor of asthma. She also uses a reliever medication when she sooner,” she said. If you suspect you have a lung problem, needs quick relief of her symptoms, if they arise. Asthma Australia advises if a reliever is Vivienne’s advice is to “go to your doctor - it needed more than two days per week, this can be managed.”
Vivienne using her Spacer to make the most of her medication.
Are you taking your asthma medication correctly? Most asthma medications are breathed in through an inhaler, commonly known as a ‘puffer.’ Correct use of inhalers helps medicines work properly and can reduce the risk of side-effects. Using them incorrectly can lead to poor asthma control and overuse of relievers and preventers. Correct inhaler techniques include: Shaking the inhaler before each puff Breathing out fully before pressing down on the inhaler Pressing down on the inhaler just once while breathing in Breathing in deeply and slowly Holding breath for 3 - 5 seconds after breathing in Using a spacer with your puffer can help reduce problems with timing and coordination, and will also help reduce the chance of side-effects like hoarseness or throat infections. All aerosol puffers should be used with a spacer. Book an appointment with your GP, pharmacist or Respiratory Nurse for a puffer ‘health check’ or visit online www.asthmaaustralia.org.au/act/about-asthma/manage-your-asthma /how-to-use-your-puffer j/21d12847-v2/16-18
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Health & Wellbeing Autumn 2018 - Page 7 Advertisement
Have you checked your lungs lately? MORE than half of us rarely think about the health of our lungs, yet we use them to breathe around 22,000 times every day. In fact we probably take better care of our cars, having a mechanic look over them every 5-10,000km for efficient running and to maximise their lifespan. But how often do we ask our health experts to check out our lungs?
If you’re needing a puffer for simple activities, CHAT with your doctor about a lung health check. Lung disease is one of the top ďŹ ve leading causes of death in Australia, affecting at least one in four of us. Unfortunately many people ignore the signs of lung disease, or mistake them for getting older or being unďŹ t. All too commonly, a puffer might be prescribed to relieve a wheezy cough and
then spend the rest of its days in the third kitchen drawer, rolling around the glovebox of the car or never to see the light of day lying in the bottom of an old handbag. Chances are if you’ve been given a puffer in the past, you may well have a lung disease, such as chronic asthma or bronchitis. Many people often treat lung disease as
a short-term condition that comes and goes when they have symptoms. However it is a chronic (long-term) condition that’s always there, even when there are no symptoms. Like servicing your car before you have problems, it is important to get a diagnosis early for the best health outcomes.
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Page 8 - Health & Wellbeing Autumn 2018
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Health & Wellbeing Autumn 2018 - Page 9
How to keep yourself well this winter CHRISTOS Miliankos from North East Naturopathic Group said he has seen many people through the clinic lately with coughs and colds and generally feeling unwell. "Sometimes some of our clients ask, 'Why do I seem like the only one at work getting sick?'" Christos said. "Obviously there are a variety of reasons for this, though the biggest reason is your immune system. "Ideally your immune system will automatically provide adequate defence, sometimes however, your defence is weakened and you develop a cold or u or even some more serious infection." He said disease causing viruses or bacteria can enter your body simply by breathing or eating. Fortunately, only a few of these, particularly viral, ‘pathogens’ result in a cold or u because people are equipped with an immune system speciďŹ cally designed to ďŹ ght off unwanted invaders. "That said, are you one of the many people, for whom a string of colds and u is a way of life in winter?" Christos said. "Perhaps getting rid of the seemingly endless sniffles, sneezing and sore throats seems like an unachievable ideal.
DEFENCE: Christos Miliankos browses some of the remedies available at North East Naturopathic Group. "Fortunately, it is possible to improve your immune system function and reduce the frequency and severity of those nasty winter lurgies with a bit of awareness and some simple strategies." If you are stressed out, unďŹ t, run down and/ or consuming a nutritionally poor diet, you are likely contributing to the demise of your im-
mune system's defences and setting yourself up to succumb to one of the viruses oating around. Therefore, preparing your immune system to withstand this winter’s lurgies begins with a few simple foundational strategies: t 3FEVDF TUSFTT o CFJOH TUSFTTFE SFEVDFT immune system function, so make sure you
incorporate regular time-out, meditation and/ or ‘green’ time, such as walking outdoors or playing with pets; t &OKPZ SFHVMBS FYFSDJTF SFNBJOJOH BDUJWF reduces the risk of contracting a cold; t 4MFFQ o BJN GPS UP IPVST FBDI OJHIU UP restore energy and increase resilience; t &BU ZPVS WFHJFT BOE GSVJUT o BU MFBTU three cups of fresh vegetables and/or salad, plus two serves of fresh fruit every day. Fill your plate with a rainbow of colour to ensure an abundance of essential nutrients and antiPYJEBOUT UIBU XJMM IFMQ TVQQPSU IFBMUIZ JNNVOF system cells; and t 3FHVMBSMZ XBTI ZPVS IBOET o TJNQMF TPBQ and warm water helps reduce cross-contamination with unwell people. "Just as we take care of our car regularly we also need to take care of our immune system,� Christos said. "We need to make sure we have lots of m HIUFST JO PVS BSNZ BHBJOTU JOWBEFST HFSNT CBDUFSJB WJSVTFT FUD "Our immune system is our defence force. Build it up and keep it strong. Prevention is the key." For help protecting your immune system this autumn/winter call Christos Miliankos at the /PSUI &BTU /BUVSPQBUIJD (SPVQ PO
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Page 10 - Health & Wellbeing Autumn 2018
This girl definitely can in Victoria WOMEN all over the North East and beyond are being encouraged to become more active with the recent launch of the This Girl Can - Victoria campaign by health promotion foundation VicHealth. The campaign is a local version of the worldfamous viral campaign by Sport England which inspired an incredible 3.9 million British women to ditch the couch and get active. This Girl Can – Victoria aims to build upon this success and empower women across the state to get active and overcome feelings of judgment which new VicHealth research shows is stopping them from getting active. The campaign's TV spot features everyday Victorian women – no airbrushed Instagram models – overcoming their fears and giving it a go, curves, jiggles, wrinkles and all. VicHealth CEO Jerril Rechter said the fear of judgment – as well as actual experiences of
judgement – stop too many women from being physically active. “Over half of Victorian women worry about being judged while exercising and for over 40 percent this feeling of embarrassment or intimidation is so strong it actually stops them from taking part in sport or exercise,” Ms Rechter said. "Concerns about how they look, that they aren’t skilled enough or that they should be prioritising their family or work over exercise are genuine obstacles for women. "However, we know if women can identify themselves in advertising and in the media, they’re more likely to overcome this fear of judgement. “This campaign isn’t about making women feel bad about not doing enough exercise. "It’s about celebrating what they can do, even if that’s just a walk around the block or a
GET AMONGST IT: The This Girl Can campaign encourages women to become more active. few laps of the pool.” Victorian women are encouraged to join the This Girl Can movement by heading to thisgirlcan.com.au and join the community on Facebook, Twitter and Instagram and follow the #ThisGirlCanVic.
This Girl Can – Victoria is the local implementation of the original ‘This Girl Can’ campaign in England, which is owned and operated by the English Sports Council (Sport England). Sport England used National Lottery funding to create the This Girl Can campaign in 2015.
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Helping you achieve your potential North East Life offers a variety of services to keep your body and mind healthy, with Physiotherapy, Clinical Pilates and Health Conditioning services, assisting you in optimising your performance, recovery and strength. Their physiotherapists will identify the cause of your movement or painful condition and provide safe and effecting treatment to address the underlying cause. North East Life Clinical Pilates programs are physiotherapist designed, personalised exercise programs which are individually tailored to successfully treat your problems with movement or pain. Programs can also be designed to increase your physical fitness, strength or general well-being. Health conditioning programs can also be designed for you from North East Life’s recently opened rooms at the Wangaratta Indoor Sports and Aquatic Centre. This allows them to design health and wellness programs and gym programs using the hydrotherapy pool or gymnasium facilities. Working closely with the personal trainers at the YMCA also enables them to be involved in the design, modification and progression of your gym program. North East Life’s physiotherapists look forward to helping you achieve your health and wellbeing goals. KEEPING HEALTHY: Brendan Liddell from North East Life with Chaye Crimmins.
Health & Wellbeing Autumn 2018 - Page 11
MAKE ADVANCED CARE A PRIORITY IF you were unable to speak for yourself, who would speak for you? And what health care decisions would you want them to make? During National Advance Care Planning Week – between April 16-22 -– and beyond, Australians are encouraged to consider these questions and discuss their future healthcare preferences with their loved ones. Around half of Australians will not be able to make their own end-of-life medical decisions, yet few people take the active steps required to enable control of their future health care. The week challenges all Australians to start conversations with loved ones about what quality of life looks like to them and what they value most. “Research shows that advance care planning can help alleviate stress for people who find themselves asked to make medical decisions for loved ones in need. “Yet in Australia advance care planning is not common or widely understood,” says Dr Karen Detering, medical director of Advance Care Planning Australia. “Typically Australians think about life and death as black and white, yet in reality there’s an extended ‘grey’ period, with more of us living with ongoing health issues. “We want to empower people to understand that they have a choice about their end-of-life care and the steps they can take today to ensure their preferences are known and respected.” For more information on Advance Care Planning, see www.advancecareplanning.org.au.
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Page 12 - Health & Wellbeing Autumn 2018
Helping clients achieve healthy balance in life "The daily text messages keep people motivated and the easy meal plans ďŹ t in with most people's lifestyles. "And we love that" When not keeping ďŹ t or ďŹ shing, Daniel writes for a number of magazines and newspapers, including the Medibank be.mag. Barefoot Lifestyle is the brainchild of Daniel and Carly Thomson, and has a holistic yet a no-nonsense evidence based approach. "We are all here to improve ourselves, and clients are so glad to hear that they do not have eat perfectly and exercise 100 per cent of the time," Daniel said. "Rather, we instil in our clients a self-managed moderation approach, which gives you a conďŹ dence to manage a busy life, but live healthily and well." Daniel is an accredited practising dietitian, so is across all the new and emerging areas of nutrition science and behaviour change.
"WE understand you." These are the three simple words which Daniel Thomson, director of Barefoot Lifestyle - Nutrition Fitness Lifestyle - believes describes his relationship with clients. "We understand how busy life can be, and how confusing the world of nutrition isâ&#x20AC;? he said. "There's lots of confusing information out there" Daniel said Barefoot Lifestyle is at the cutting edge of nutrition and healthy lifestyle management, recently being nominated for a regional Innovation award for its eight week Online Meal Plan and Lifestyle programs. "The eight week programs have been awesome for so many people,â&#x20AC;? he said. "We get constant feedback from our clients that they were able to really simplify the way they ate for the eight weeks, and get back to basics.
He is also a human, and understands that sometimes 's*** happens' and things don't always go to plan. Daniel works with his clients to develop a healthy eating pattern for all seasons, and a resilient mindset to cope with the odd 'slip up'. Carly, when not chasing after the kids, is a qualiďŹ ed personal trainer and has a penchant for essential oils. Check out www.barefootlifestyle.com. au, like 'Barefoot Lifestyle' on Facebook, or call (03) 57222251 for an appointment at Green Street Specialists, Wangaratta. You can take advantage of a special offer and get 10 per cent off the eight week Fit N Strong weight management and healthy lifestyle program using the discount code 'barefoot' (offer ends 30/4/18). NUTRITIOUS FOOD: Carly Thomson (right) of Barefoot Lifestyle and daughter Edie prepare a healthy meal at home.
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