Dedication This book is dedicated to the many persons who are affected by the diagnosis of an Asbestos Related Disease. To those who are living with the diagnosis,whether benign or malignant. To those who love and care for them. To the medical and allied healthcare professionals who become an integral part of our lives. To the legal fraternity who encourage, support and advise us in times of uncertainty and duress. And to those who have passed on leaving their footprints in the sands of life and their memories in our hearts.
- Chade Meng
“
“
A lifetime is not what’s between the moments of birth and death A lifetime is one moment between my two little breaths The present, the here, the now that’s all the life I get I live each moment in full, in kindness, in peace ... without regret
Many Thanks This book could not have been written without the financial and practical support of Turner Freeman Lawyers. They recognised the need for a publication that offered useful information and helpful hints for living with asbestos related diseases. In particular, Thady Blundell (Brisbane) has been a tower of strength during the process. His invitations to the Brisbane seminars introduced me to persons with asbestos-related diseases, and their carers and enabled me to carry out valuable research into the issues faced in their daily lives. Many thanks to Tilly and Shaun Ryan (Brisbane), both members of the Turner Freeman team who have shared their personal story and whose sensitivity to the reality of an asbestos related disease diagnosis makes their work so much more poignant. Chris Dawson (Sydney), who dots the i’s and crosses the t’s, thanks for your practicality and forbearance. To John Vandeleur (Brisbane), your support and assistance during Peter’s illness will always be remembered. You were a rock in a very rough and turbulent sea.
To all the staff at the Turner Freeman (Brisbane and Cairns) offices, thank you for sharing insights into the life of a solicitor, particularly in dealing with the legal issues surrounding asbestos related disease litigation. You are truly a dedicated team. A huge debt of gratitude is owed to everyone who took the time to answer the research questionnaires. Your experiences are woven into the fabric of the book and hopefully it offers practical options and workable solutions for persons with asbestos related disease, and those who love and care for them.
Thank you to the Queensland Asbestos Related Diseases Support Society (QARDSS), for your assistance and moral support. Your efforts on behalf of Queenslanders who are touched by asbestos related diseases are well appreciated. Thank you particularly to Ray and Helen Corbett for the wealth of information and resources you made available. Also, during the preparation of this book, Shirley White OAM (QARDSS Foundation President) passed on, leaving a legacy of hope and love for those who live each day in the shadow of an asbestos related disease. To Nick and Jennie Bos, your pragmatic approach and unstinting work for people with asbestos related disease is acknowledged. Thank you for your practical advice and ideas. Closer to home, thank you to the Far North Queensland Support Group who get together on the odd occasion, and whose friendship and support are as close as a phone call away. To my models, a very professional job! Well done. George Zavadsky and Jane for the yoga demo and naturopathic consults, Don and Sylvia Davis for showing us how to switch on using kinesiology, and to Tim Haralson the guinea pig for a good massage. Thank you all for making the process so much fun. Also, many thanks to Dick and Beryl Herries of Go Vita Health Food Store (Cairns) for giving us all the healthy foods and supplements for the photoshoot. Lastly, to Rebecca [Johns] Gardner, whose support during the highs and lows of the past few years has been truly selfless, how can I ever express my appreciation? Your sharp legal brain, combined with compassion and understanding make you a truly unique person. Thank you.
The Author
Annette Sheppard 2003 marked the beginning of a new journey for Annette Sheppard when her partner was diagnosed with Mesothelioma.
“It was a time when all my preconceptions about healthcare were challenged at every level” she said. “I thought I knew about health and disease, but, actually living with the impact of Peter’s terminal diagnosis brought home the reality of what it really means.” “After almost 15 months of feeling things were not quite right, Peter was diagnosed with Mesothelioma,” She recounted. “At the time the symptoms were so nondescript that it wasn’t until he insisted to his GP there had to be something wrong, and he was sent for a chest X-ray, that the diagnosis was made.” “Thus began a blur of treatment, legal wrangles and an emotional roller coaster ride through the next couple of years. Peter lived for 32 months after diagnosis. When he was well we made the most of it, when he wasn’t we coped as best we could.” Annette’s background in nursing, natural therapies and nutrition provided a framework for lifestyle changes and nutritional therapy as an adjunct to the medical treatment recommended by Doctors. “Peter was fortunate that his medical practitioners actively encouraged the use of complimentary therapies. One commented that ‘people who make these changes often have a better quality of life, and sometimes live longer.’ With this endorsement we felt comfortable about integrating a nutritional program and things like exercise, massage and relaxation into our daily lives,” she said. This book has been written to assist others through their journey. It provides practical information and activities that can be easily incorporated into everyday life. Whether the diagnosis is a malignancy or a benign form of asbestos related disease, this book offers solutions that can help alleviate the symptoms and effects of the illness. The information is based on interviews and responses to a research questionnaires that identified issues important to people living with an asbestos related disease diagnosis, and their carers.
Contents Diagnosis
Nutrition
Pleural Plaque & Diffuse Pleural Thickening Asbestosis Mesothelioma Lung Cancer Recommendations
Food, Drink and Nutrition Super Foods H20- The Elixir of Life Food Planning Juices, Shakes and Smoothies Recipes High Energy, High Nutrition Recipes Food Related Reading Supplements Nutritional Reading
10 11 12 13 14 15
18
19 20 21 22 26 27 28 29 30 45
Stress Management
46
Healthcare
66
Life
78
Managing Stress Meditation Meditation Exercises Relaxation Exercises Aromatherapy Using Essential Oils Massage Natural Therapies Reading
Palliative Care Allied and Complimentary Healthcare
Life After Diagnosis: What Next? Recreation Feeling Blue? 10 Quick Fixes for a Blue Day Checklist
Asbestos Awareness
Asbestos Awarness Asbestos at Home and at Work
47 51 52 53 55 56 58 60
67 72
79 80 82 84
100 101 102
Resources
ASBESTOS RELATED DISEASES SUPPORT ORGANISATIONS
PALLIATIVE CARE
QUEENSLAND Queensland Asbestos Related Diseases Support Society Tel: 1800 776 412 Web: www.asbestos-disease.com.au
NATIONAL Palliative Care Australia Tel: 02 6232 4433 Web: www.pallcare.org.au
Gold Coast The Asbestosis and Mesothelioma Support Group Tel: 07 5599 7876
QUEENSLAND Tel: 1800 660 055 Web: www.pallcareqld.com
Cairns FNQ Asbestos Diseases Support Group Tel: 0429 392 039
NEW SOUTH WALES Tel: 02 9206 2094 Web: palliativecarensw.org.au
NEW SOUTH WALES Asbestos Diseases Foundation of Australia Inc. Tel: 1800 006 196 Web: www.adfa.org.au
VICTORIA Tel: 03 9662 9644 Web: www.pallcar evic.asn.au
VICTORIA Gippsland Asbestos Related Diseases Support inc. Tel: 03 5127 7744 Web: www.gards.org
SOUTH AUSTRALIA Tel: 1800 660 055 Web: www.pallcare.asn.au
WESTERN AUSTRALIA Asbestos Diseases Society of Australia Tel: 1800 646 690 Web: www.asbestosdiseases.org.au SOUTH AUSTRALIA Asbestos Diseases Society of South Australia Tel: 1800 157 540 Web: www.adssa-inc.com.au The Asbestos Victims Association (SA) Inc. Tel: 1800 665 395 Web: www.avasa.asn.au
WESTERN AUSTRALIA Tel: 1300 551 704 Web: www.palliativecarewa.asn.au TASMANIA Tel: 03 6285 2514 Web:www.palliativecare.org.au ACT Tel: 02 6273 9606 Web: www.pallcareact.org.au NORTHERN TERRITORY Web: nt.palliativecare.org.au
CANCER COUNCILS
ALLIED & COMPLEMENTARY HEALTHCARE
HELPLINE: 13 11 20
The Australasian College of Nutritional & Environmental Medicine (Medical Practitioners) Tel: 03 9597 0383 Web: www.acnem.org
The Cancer Council of Australia Web: www.cancer.org.au QUEENSLAND Web: www.cancerqld.org.au NEW SOUTH WALES Web: www.cancercouncil.com.au VICTORIA Web: www.cancervic.org.au SOUTH AUSTRALIA www.cancersa.org.au WESTERN AUSTRALIA Web: www.cancerwa.asn.au TASMANIA Web: www.cancertas.org.au
The Australian Natural Therapists Association Tel: 1800 817 577 Web: www.australiannaturaltherapistsassociation. com.au The Australian Traditional Medicine Society Tel: 02 9809 6800 Web: atms.com.au The International Institute for Complementary Therapies Tel: 1300 653 981 Web: iict.com.au The Dietitians Association of Australia Tel: 1800 812 942 Web: www.daa.asn.au
ACT Web: actcancer.org
The Gawler Foundation Tel: 03 5967 1730 Web: www.gawler.org.au
NORTHERN TERRITORY Web: cancercouncilnt.com.au
LEGISLATION
GOVERNMENT SERVICES Commonwealth Carer Resource Centre Tel: 1800 242 636 Web: www.carersaustralia.com.au Carer Respite Centres Tel: 1800 059 059 Commonwealth Respite and Carelink Centres Tel: 1800 052 222 Web: www.commCarelink.health.gov.au Centrelink Tel: 13 23 00 (Aged care pension) 13 27 17 (Carer payment) 13 10 21 (Appointments) Web: www.centrelink.gov.au
www.safeworkaustralia.gov.au www.nicas.gov.au www.justice.qld.gov.au www.whs.qld.gov.au www.eric.sa.gov.au www.safetyline.wa.gov.au www.nt.gov.au www.asbestos.act.gov.au www.nicnas.gov.au www.asbestosindustry.asn.au
Diagnosis There are a number of known asbestos related diseases affecting Australians today. This chapter has been written to assist in differentiating these from each other and to give more insight into the causes, symptoms and treatments. While there aren’t cures for all these diseases, there are ways to alleviate some of the symptoms and make your life easier.
10
Diagnosisis
Pleural Plaque & Diffuse Pleural Thickening The pleura are a thin double-layered membrane that surrounds the lungs and lines the inside of the ribcage. Asbestos fibres can move through the lungs and pierce the pleura; once the fibre enters the pleura, fibrosis or scarring can develop. This thickening occurs in two forms: Diffuse Pleural Thickening that can extend over a large area and may restrict expansion of the lungs causing breathlessness – and – Pleural Plaques that are more localised and can be scattered around the pleura. Pleural Plaque and diffuse pleural thickening are a benign disease of the lining (pleura) of the lung, plaque can also affect similar linings of other organs such as the pericardium (outer covering of the heart).
Many people live with pleural plaque without ever having it diagnosed; sometimes the diagnosis is made during an investigation of some other health matter. For these people the disease generally has little, if any impact on their lives.
Diffuse pleural thickening (DPT), or extensive fibrosis of the visceral pleura, is thought to be caused by the leakage of fluid (effusion) into the space between the visceral and parietal pleura and is distinctively different from pleural plaque. DPT can have causes other than asbestos exposure and generally these will be investigated before a diagnosis is made. Because the thickening can effectively encase the lung it can cause mild to severe chest pain and restrict lung function. A person can suffer from both pleural plaque and diffuse pleural thickening. Pleural plaque does not become malignant, however, some people who have pleural plaque or diffuse pleural thickening are also diagnosed with other asbestos related diseases. When this happens it is a new and separate diagnosis.
People diagnosed with pleural plaque can experience minor discomfort, however, some will have moderate to significant levels of pain and/or lung constriction that can be hard to manage and requires medical intervention to bring it under control. Pleural plaque can be difficult to identify as it needs to reach a particular density to be detectable on x-ray. If the plaque has calcified it is much easier to pick up.
Diagnosis
11
Asbestosis Asbestosis is a scarring or fibrosis of the lung tissue. The development of the fibrosis occurs when the body’s own immune system fails to expel the asbestos fibres. It is a slow onset disease with shortness of breath on exertion generally the first symptom that is noticed. Usually it requires extensive exposure to asbestos fibres over a lengthy period for a person to develop asbestosis. The burden of exposure overwhelms the person’s immune system’s ability to cope and as a result lung scarring occurs. The latency period between exposure and diagnosis can be shorter than for other asbestos related diseases and symptoms can appear within 10 years. The fibrotic scar tissue reduces oxygen transfer into the blood as well as the removal of carbon dioxide. Symptoms can include dry respiratory crackles, clubbing of the fingers and respiratory distress. The effects are progressive, and there is no medical intervention that can stop the process. For some people the progression of their disease is slow and the impact on their lives is more an annoying inconvenience than incapacitating. They can manage their symptoms and live with its effects.
12
Diagnosis
For others the progression is slow and relentless, with gradual debility and disability. Breathing becomes severely inhibited and constant oxygen therapy is required.
Palliation or symptom management to alleviate distress to ensure the person is more comfortable is the choice of treatment. Severe cases of asbestosis can result in pulmonary hypertension and heart failure. Asbestosis does not become malignant. Some people who have asbestosis, however, are also diagnosed with other asbestos related diseases. When this happens it is a new and separate diagnosis.
Mesothelioma Mesothelioma is an asbestos related malignancy. It most commonly occurs in the pleura, the lining of the lung. Less often it occurs in the peritoneum, the lining of the abdominal cavity. Very rarely mesothelioma can affect the pericardium, the tissue around the heart - or the tunica vaginalis, the lining around the testicles. Mesothelioma has been identified in a range of body tissues but this is an extremely rare event. Animals can also develop mesothelioma. Until recently the disease was comparatively rare, however there has been an escalation of cases due to the high use of asbestos materials across many industries during the 1950’s – 1980’s. People who were exposed to asbestos during this period are now reaching the time lag period between exposure and the development of the disease. There is normally at least 25 years from exposure to diagnosis however a person can develop mesothelioma 40 years or more after exposure. Diagnosis can sometimes be delayed because the symptoms are mistaken for other illnesses. Mesothelioma is often not considered until other problems are ruled out. Whilst the usual survival time with mesothelioma is 7 – 15 months, it is important to realise that there is much you can do to improve your quality of life and perhaps extend your survival time beyond what is generally accepted. There are people who are still living with mesothelioma three, five and more years after diagnosis from whom we can learn and gain hope and inspiration.
Symptoms can include chest or back pain under the ribcage, painful breathing, dry unproductive coughing, painful coughing, night sweats, unusual lumps of tissue under the skin on your chest and back, and unexplained weight loss.
For most people diagnosis is made fairly quickly. Generally a chest X-ray will pick up an abnormality and your doctor will refer you to a thoracic specialist. A number of procedures can be used to make and confirm your diagnosis. PERITONEAL MESOTHELIOMA Peritoneal Mesothelioma develops in the peritoneal membrane, or lining of the abdominal cavity. Symptoms can include abdominal pain, abdominal swelling, diarrhoea or constipation, unusual lumps of tissue under the abdominal skin and unexplained weight loss. Usually the first definitive symptom of peritoneal mesothelioma is fluid build up in the abdominal cavity. This causes obvious swelling and associated discomfort.
PLEURAL MESOTHELIOMA It is unusual for pleural mesothelioma to be diagnosed in its early stages as the symptoms generally begin when the pleura fills with fluid (pleural effusion) and causes discomfort in those areas around the lung or shortness of breath.
Diagnosis
13
Lung Cancer Unlike mesothelioma for which the only known cause is asbestos exposure, lung cancer has many different causes, the most common being tobacco smoking. Evidence is accumulating that asbestos is a contributing cause of many cases of lung cancer. It is estimated that there are more lung cancer than mesothelioma cases attributable to asbestos exposure. A combined history of smoking and asbestos exposure increases your chances of contracting lung cancer. Symptoms can include a persistent cough, changes in a chronic ‘smokers’ cough, coughing up blood, discoloured phlegm, shortness of breath, wheezing, hoarseness, chest pain, and unexplained weight loss. Often there are no discernable symptoms until the latter stages of the disease which consequently makes it more difficult to treat. Sometimes the discovery of a secondary cancer will identify lung cancer as the primary malignancy. Unfortunately the possible connection with asbestos exposure is often overlooked. As with mesothelioma there has been an escalation of cases due to the high use of asbestos materials across many industries during the 1950’s – 1980’s.
14
Diagnosis
People who were exposed to asbestos during this period are now reaching the time lag period between exposure and the development of the disease.
Usually there is at least 20 years from exposure to diagnosis, however, a person can develop lung cancer up to 40 years or more later. Treatment will depend upon your general health and the stage the cancer has reached at the time of diagnosis. Whilst the prognosis for lung cancer is poor, it is important to realise that there is much you can do to improve your quality of life, and perhaps extend your survival time beyond what is generally accepted. A chest X-ray will pick up an abnormality, or a sputum (phlegm) test can identify cancer cells and your doctor will refer you to a thoracic specialist. A number of procedures can be used to make and confirm your diagnosis.
Recommendations It is critical that your doctor is experienced in the treatment of asbestos related diseases. Since your immune responses are already compromised, you cannot afford to have ineffective or inappropriate treatments. Prevention of opportunistic infection is vital to your health and wellbeing. Because most people diagnosed with asbestos related diseases are over 50, they often have other health issues to deal with and it is important to consider all aspects of the individual’s treatment holistically so as to minimise adverse effects. • • • • •
Find a sympathetic doctor who is experienced in treating asbestos-related diseases. Visit your doctor regularly to ensure treatment is appropriate and effective. Make your medical care a partnership between yourself and your doctor. Good communication will make a big difference to how you feel about your illness. Establish a support network of healthcare professionals who can assist you in appropriate ways. e.g. Nutritionist, naturopath, physiotherapist, occupational therapist, masseur, yoga teacher, counsellor, palliative care nurse etc. Join a support group.
Support your Immune system to improve your health and wellbeing by doing the following things: • • • • • • • • • •
Follow the Green Light food program (as outlined in the nutrition section of this booklet). Drink adequate water. Take appropriate nutritional supplementation. Give up smoking or at least reduce significantly. Enjoy a very moderate alcohol intake. Have a regular mild to moderate exercise routine. Remain active and enjoy your leisure time. Make time for relaxation. Talk through your problems and concerns. Seek help if you are struggling.
Remember, laughter is the best medicine!
Diagnosis
15
Diagnosis and Treatment
Diagnosis
Mesothelioma Pleural Mesothelioma
Peritoneal Mesothelioma
Fine Needle Aspiration A needle is inserted into your chest and fluid and/or tissue is removed from the pleural cavity.
Laparoscopy A tiny camera is inserted through a small abdominal incision and tissue samples taken for examination.
Thoracoscopy A tube with a tiny video camera is inserted through one or more incisions between your ribs. Sometimes called video assisted thorascopic surgery (VATS), the procedure allows the surgeon to inspect the pleura and take tissue samples.
Laparotomy Laparotomy is abdominal surgery to enable the surgeon to view for signs of disease and to take tissue samples.
Thoracotomy An incision between the ribs that enables the surgeon to inspect the localised area and take tissue samples.
Once a diagnosis is made a range of imaging tests can be done to determine how extensively the mesothelioma has spread and to monitor the progression of the disease. These include Chest X-ray, Computed Tomography (CT scan), Magnetic Resonance Imaging (MRI), Position Emission Tomography (PET). Treatment is palliative and is designed to reduce symptoms and to improve quality of life.
Treatment Chest Tube Drainage Is a procedure where a drainage tube is inserted into the pleura and the pleural effusion, or build up of fluid is removed.
Pleurodesis Is often performed at the same time as the pleural effusion is drained. A slurry of talc, or other sclerosing agent is introduced to cause adhesion of the pleura and lung wall. This prevents further fluid build up and reduces discomfort.
Pleurectomy/Decortication Is the removal of some, or all, detectable tumour mass. This is considered an effective way of controlling pleural effusion where lung expansion is restricted by the tumour.
Extrapleural Pneumonectomy or removal of the affected lung is radical surgery and seldom performed. Patients are rigorously screened and few meet the criteria for the procedure. It is not life saving and is performed along with chemotherapy, radiation or photodynamic therapy.
Peritoneal Drainage Is a procedure where a drainage tube is inserted into the peritoneum and the effusion or build up of fluid is removed.
Cytoreductive Surgery Is aimed at removing and/or reducing the bulk of the tumour in the peritoneal cavity.
Radiation Is sometimes used after surgery to prevent spread or seeding of the mesothelioma into other tissues.
Chemotherapy Has recently become the therapy of choice for many sufferers of mesothelioma. The availability of Alimpta (Premextred), combined with cisplatin or carboplatin has been shown to delay the clinical progression of the disease in some people. Throughout the world other experimental treatments, including other chemotherapy agents, are being explored with varying results.
Photodynamic Therapy is used for people with localised, contained tumour growth. The procedure involves the administration of a light sensitive intravenous drug that makes cancer cells highly receptive to a particular therapeutically targeted light spectrum.
Gene Therapy Is still in the developmental phase and is available through limited clinical trials. It involves the administration of a gene modified virus and chemotherapy.
Immunotherapy Active Immunotherapy Involves the use of mesothelioma cells from the patient being made into a vaccine that ‘tricks’ the immune system into killing the cancer cells.
Passive Immunotherapy uses naturally occurring substances and other agents to boost the patient’s immune responses to their cancer.
Your doctor will be able to provide appropriate advice. 16
Diagnosis
Diagnosis and Treatment Lung Cancer Fine Needle Aspiration A needle is inserted through your chest and into the tumour to remove a tissue sample. Thoracentesis A needle is inserted to remove a sample of the fluid that surrounds the lung.
Diagnosis
Thoracotomy An incision between the ribs that enables the surgeon to inspect the localised area and take tissue samples. Bronchoscopy A bronchoscope (a thin lighted tube) is inserted into the mouth or nose, and down through the windpipe to inspect the breathing passages and to take tissue samples.
Mediastinoscopy A scope (a thin lighted tube) is inserted to inspect the centre of the chest (mediastinum) and nearby lymph nodes. Tissue samples are taken from the lymph nodes along the windpipe through a small incision in the neck. Once a diagnosis is made a range of imaging tests can be done to determine the extent of the lung can¬cer and to monitor the progression of the disease. These include Chest X-ray, Computed Tomography (CT scan), Mag¬netic Resonance Imaging (MRI), Position Emission Tomography (PET). Radionuclide Scaning This treatment can detect whether the primary cancer has spread to other organs or to the bone.
Treatment Treatment for lung cancer depends upon the stage when the diagnosis occurred. In the very early stages potentially life saving surgery, chemotherapy and radiation therapy can be used. However, for most people treatment is palliative and is designed to reduce symptoms and to improve quality of life.
Surgery Surgery is a major procedure and requires intensive care to prevent complications. Different types of surgery are used depending upon the type, extent and location of the cancer.
Segmental or wedge resection
Cryosurgery
Gene therapy
Cyrosurgery involves freezing the cancer tissue to destroy the malignant cells.
This therapy is still in the developmental phase and is available through limited clinical trials. It involves the administration of a gene modified virus and chemotherapy.
Chemotherapy Chemotherapy involves the use of cytotoxic (anti-cancer) drugs and chemicals. These chemotherapeutic agents can be administered as pills or by intravenous injection.
Radiation or Radiotherapy These methods involve the localised use of high dose radiation directly into the site of the cancer.
This procedure surgically removes a small section of the diseased lung.
Throughout the world other experimental treatments are being explored with varying results.
Lobectomy
Photodynamic therapy
A lobectomy is the removal of an entire lobe of the lung.
Pneumonectomy This involves the removal of an entire lung.
Immunotherapy Active Immunotherapy involves the use of cancer cells from the patient being made into a vaccine that ‘tricks’ the immune system into killing the cancer cells.
Passive immunotherapy Passive Immunotherapy uses naturally occurring substances and other agents to boost the patient’s immune responses to their cancer.
This therapy is used for people with localised, contained tumour growth. The procedure involves the administration of a light sensitive intravenous drug that makes cancer cells highly receptive to a particular therapeutically targeted light spectrum.
Diagnosis
17
Nutrition A healthy diet can help us feel more energetic and clear our heads. When we have an illness or are on medication, our nutrient intake may deplete. It is during this time we should pay extra attention to the foods we eat and supplements we take to ensure we are strengthening our bodies and getting the most we can nutritionally. This chapter will provide handy tips for maintaining a balanced diet to feel the best you can.
18
Nutrition
Food, Drink and Nutrition In Australia migration patterns over the past 200 years have resulted in a wonderful mish mash of culinary styles and ingredients that enrich our lives and tempt our appetites. People from all corners of the earth have brought with them customs and ways of living that now form the fabric of our society. We incorporate herbs and spices, and exotic fruits and vegetables into our daily lives in a way that was unheard of thirty, forty or fifty years ago. We have access to such a wide variety of fresh produce that there is no excuse for poor eating habits. And yet we are confronted with an increasingly unhealthy population because the fast food industry has made it so easy to just open a packet and, ‘Hey Presto!!!’ we have a meal that only has to be heated and we can gobble it down. We can call by the drive in take away and grab dinner on the way home, or phone for a home delivery that will arrive on our door step in less time than it takes to prepare a decent meal.
The diagnosis of an asbestos related disease brings with it a sense of despair that little can be done to divert the course of the illness and that over time our condition will deteriorate. Conventional wisdom would agree with this prognosis, however, there are people who have benefited from following programs that promote changes in lifestyle and healthy food choices.
Food as Medicine The ancient physician, Hippocrates said, “Let your food be your medicine, and your medicine be your food.” (460 – 377BC) This principle has been the foundation of many traditional health systems that place great emphasis on diet in the treatment and management of illness. Many of the old wives tales such as, ‘chicken soup is good for colds and flu’, have been proven through modern scientific investigation.
“LET YOUR FOOD BE YOUR MEDICINE, AND YOUR MEDICINE BE YOUR FOOD.” The demand for convenience foods has spawned an entire industry that puts denatured, nutritionally deficient products on our table. If these foods form the basis of our diet we will inevitably become unhealthy. Over time our immune system suffers and we develop various diseases depending upon our biological blueprint. Some of the degenerative diseases attributed to poor diet are digestive problems, diabetes, arthritis, heart and vascular diseases, and cancer. How do we reverse these effects of a poor diet? If we can’t reverse the problem, then how can we improve our health and wellbeing so that we have the best quality of life possible? The answer is very simple, just stop eating nutritionally deficient food, and replace them with fresh, nutritionally rich wholefoods. The problem is that we develop eating habits that can be hard to change unless we have a health crisis that gives us a very loud wake up call.
Recent studies have identified so called super foods that are beneficial for various complaints and help protect against certain diseases. Herbs and spices can be added to meals for both flavour and their medicinal benefits. Our food should be our primary source of nutrients. It is only over the past hundred years or so that major chemicalisation and refining of our food supply has occurred. It is no coincidence that in the western world this dietary change has been accompanied by an explosion of degenerative diseases, and that these have been directly linked with bad eating habits. By following a few easy rules we can have food that is enjoyable, delicious and healthy.
If we were to identify one thing that binds the human race together it would be food Nutrition
19
Super Foods It is no coincidence that foods now identified as excellent sources of nutrients have been used in traditional diets for thousands of years for their medicinal and health promoting benefits. The 20th century was remarkable for its revelations about vitamins, minerals, enzymes, fats, carbohydrates and protein and the role they play in health and nutrition. The 21st century is rapidly opening up our understanding of a vast range of food compounds that are critical to the way we assimilate and metabolise nutrients from our food. We are beginning to understand that a varied whole food diet is vitally important in maintaining good health and wellbeing. The following foods have been shown to contain substances that fight disease and stimulate our immune systems to heal our bodies. Try to include some from each group in your diet every day.
THE ROOT OF ALL THINGS Beetroot, Carrots, Cassava Potato, Sweet potato, Taro Yams.
THE ALLIUM FAMILY (Onions and other odorous things) Asparagus, Aloes, Chives, Garlic, Leeks, Onions/Red, Onions, Shallots.
FANTASTIC FUNGUS (Mushrooms) Cordyceps, Maitaki, Enoki, Kombucha, Shitake. All kinds of mushrooms and fungi
Reishi,
THE MINI POWERHOUSE (Sprouts) Most seeds can be sprouted. You can purchase them from your local health food shop. Legumes - Alfalfa, Lentils, Chickpeas, Beans – Adzuki Mung. Grains & Cereals – Barley, Buckwheat, Millet, Wheat Herb Seeds – Celery, Dill, Fenugreek, Mustard
MORE THAN JUST FLAVOUR (Herbs and Spices) FATS THAT ARE GOOD FOR YOU (Essential fatty acids) Only cold pressed organic oils should be used. If organic is unavailable it should be cold pressed. Cooking & Salads Coconut, Extra Virgin Olive, Sesame Salads Only Apricot, Avocado, Flaxseed, Macadamia, Pumpkin, Sunflower, Walnut
Basil, Bay leaf, Borage, Capers, Coriander, Dill, Echinacea, Fennel, Horseradish, Lemon grass, Lime leaves, Marigold, Marjoram, Mint, Oregano, Parsley, Peppercorns, Rosemary, Sage, Tamarind, Thyme, Tarragon, Allspice, Chilli, Cardamom, Cayenne, Cinnamon, Cumin, Cloves, Cocoa, Five spices, Ginger, Masala, Mustard seed, Nutmeg, Paprika, Saffron, Turmeric, Vanilla.
SWEET & TANGY (Citrus) Cumquat, Grapefruit, Lemon, Lime, Orange, Tangerine, Tangelo, Pomelo.
Mandarin,
BERRY DELICIOUS (Berries) Blueberries, Blackberries, Cranberries, Gooseberries, Kiwi fruit, Mulberries, Strawberries, Raspberries.
FRIENDLY BACTERIA (Fermented foods) Buttermilk, Kefir, Naturally pickled vegetables, Sauerkraut, Sour cream, Yoghurt, Naturally fermented soy sauce, Miso Kamchi, Apple cider vinegar (naturally fermented 5% + acidity), Naturally fermented vinegars. OCEAN FRESH Salmon, Sardines, Tuna, Seaweeds, Unrefined sea salt
Modern science is now revealing the secrets of ancient wisdom 20
Nutrition
Hydration is probably the most neglected area of human nutrition. How many of us drink the mandatory 6 – 8 glasses of water each day? Whilst many of us get that volume of liquid by drinking tea, coffee, juices, carbonated drinks and alcohol; this does not replace H2O. We would not fill our car radiator with coffee, the steam iron with tomato juice, or wash the floor with milk! In the same way, although our cells extract fluid from these beverages, it is not an efficient way to hydrate the body. We are dependent on the fluid flow of the different systems in our bodies. Every living cell requires water, just as it does other nutrients and oxygen. Water acts as a solvent in the body; it carries sustenance to the cells, and removes toxins.
If you find it hard to drink pure water, or you feel bloated when you do, try adding apple cider vinegar, a squeeze of lemon or other citrus juice, or a pinch of unrefined sea salt. Sometimes it helps to add hydration salts (purchased from any pharmacy) to the water to assist with rehydration. If you have frequent drinks of water throughout the day, you’ll be surprised at how much better you feel.
We need pure, unadulterated water for good hydration. The problem is that we often don’t realise we are dehydrated; by the time we feel thirsty we are well on the way to being depleted of this valuable nutrient. This is particularly important when we are stressed, suffering from illness or taking medications. We dehydrate rapidly, and need to top up regularly. Just as your car will seize up if the radiator runs dry, your body will soon feel the effects of dehydration. Even if we don’t feel like drinking, frequent sips of water will go a long way towards making us feel better and stronger. Having a water bottle close by and taking regular swigs is a good idea!
DEHYDRATION Some of the signs of dehydration are dull head and fuzzy thinking, headaches, nausea, constipation, dark urine, generalized aches and pains, cramps, lack of energy, tiredness, puffiness, dry lips and eyes, parched skin, and shrivelled fingertips. (Drinking water is a good way to help iron out wrinkles!). Filtered water is your best option, it tastes better and you can be sure that any contaminants are removed. When you’re unwell you don’t want to come down with diarrhoea or some other tummy bug.
Our body is almost 70% water and every cell is dependent upon this precious liquid for survival Nutrition
21
Food Planning A tradesman needs the proper tools to build a house, in the same way if you have the right equipment in your kitchen, food preparation and cooking will be much easier. Because your first consideration is to retain as much as possible of the nutritional value of the food, it is important to avoid using equipment made of metals that react with food in a way that can affect its health giving properties.
RULE 1 You should only cook in pots and pans made from stainless steel, cast iron, steel, ceramics, glass or enamel. Absolutely NO non-stick surfaces or aluminium materials.
RULE 2 Your juicer should be one that grinds the fruit and vegetables (much like an old fashioned mincer) to extract the juice whilst preserving the precious food enzymes and other nutrients. The centrifugal juicer that is most commonly used can generate heat and introduce oxygen in the processing, that can reduce the nutritional value of the juices.
22
Green These foods can be eaten in unlimited amounts.
Orange These foods are healthful but need to be eaten with discretion.
Yellow These foods should be included in a well balanced diet but have limits on the quantity.
Red These foods are best NOT included in a healthy eating program. They are foods that are potentially disease causing and offer no nutritional advantage.
Nutrition
RULE 3 Small, frequent meals and snacks can replace the bigger, three meals a day that we generally eat. The critical thing is - everything that goes into the mouth should be jam packed with nutrients. Whilst many foods can be eaten raw, there are some that require cooking to release the nutrients for proper assimilation into the body. In particular root vegetables, and with the exception of salad greens, most leafy green vegetables need to be lightly steamed or stir fried to soften the fibres and maximise the uptake of vitamins and minerals. Cereals, grains and legumes should be soaked overnight and cooked in water, as in the raw state they contain substances that inhibit the uptake of minerals, and cause them to be excreted from the body. Cooking in water also releases nutrients that are more biologically available than if they are uncooked, roasted or toasted. All bakery products should be made with organic wholegrain flour and contain no additives. Fermented foods have become popular in recent times, however, we need to be careful that they are naturally fermented and contain no additives such as sugar and artificial sweeteners, flavours and colourings. In most traditional cultures fermented foods are a valuable part of the daily diet and provide enzymes, bacteria and probiotics that aid digestion and help with the breakdown of foods into useable nutrients; they also assist with detoxification and the elimi¬nation of waste from the body. These foods help to boost immunity and have cancer protective qualities.
RULE 4 Purchase and eat fresh foods locally grown and in season. This will save money and maximise the nutritional value of your meals. (It will also help reduce your carbon footprint!). The easiest way to follow the program is to use the Dinner Plate system: 1⁄/2 of your plate contains foods from the Green List, 1/⁄4 contains flesh foods from the Yellow List and 1⁄/4 from the balance of the Yellow List. Flesh foods from the Orange List can be eaten a couple of times a week, and ingredients can be used for dressings and sauces, or to add flavour and texture. Nothing should be eaten from the Red List. You need to add colour to your plate with at least three different colours and five if possible. Eg. broccoli, red cabbage, corn, carrot and potato; green beans, cauliflower, choko, corn, sweet potato; Lettuce, red onion, tomato, radish and yellow capsicum etc. The idea behind a therapeutic dietary program is that you get the highest possible nutritional value from your food. When a person is unwell they often don’t feel like eating and it can be difficult to get excited about food.
Nutrition
23
GREEN
These foods can be eaten in unlimited amounts. They must be fresh and unprocessed. Organic is the best choice. This is a list of commonly used vegetables and fruit. Any vegetables or fruit not included in the Yellow table can be used in unlimited quantities and added to the Green list. VEGETABLES All leafy green vegetables Avocado Asparagus Artichoke Broccoli Brussels sprouts Bamboo shoots Bok Choy Beans Cabbage Cauliflower Celery Cucumber Choko Corn Capsicum Daikon Egg plant Garlic Leeks Lettuce Marrow Onions Pumpkin Peas
FRUIT
VEGETABLES
Only use whole grains and
Apples
All root greens
cereals.
Apricots
Carrots
Berries (all kinds)
Beetroot
Berries (frozen)
Turnips
Citrus (all kinds)
Parsnips
Cherries
Potatoes
Custard apple
Sweet potato
Carambola (five corner)
Swede
Dragon fruit
Taro
Guava
Yams
Honeydew
Casava
Jackfruit
FRUIT
Kiwi fruit
Bananas (ripe)
Lychee
Dates (Fresh)
Loquat
Figs (Fresh)
Longan
Grapes
Mangoes Mangosteen Melons (all kinds) Nectarines Nashi Pineapple Pears Peaches Plums Persimmon Pomegranate Paw Paw (Papaya)
All fungus
Nutrition
Bulghur Couscous Sago Tapioca NUTS All raw nuts Coconut Coconut milk Coconut cream SEEDS All raw seeds
Crocodile
FERMENTED FOODS
Free range
Tofu
organic poultry
Tempeh
Chicken
Naturally fermented
Duck
vegetables
Turkey
Sauerkraut
Quail Eggs
DAIRY NO homogenised milk
Sapote
Sea cucumber
pasteurised organic whole
(beche de mer)
milk (cow, sheep or goat)
Octopus
Pure Cream
Squid
Yoghurt (unsweetened)
Calamari
Quark
HERBS & SPICES All fresh herbs All fresh spices All seaweeds BEVERAGES Filtered water Fruit juice Vegetable Juice
24
Barley
ONLY
(except soya beans)
All mushrooms
Millet
Rambutan
Spinach
FUNGUS & SEAWEED
Buckwheat
products
All sprouts
Tomatoes
Venison
Rice
All fish
Radish
Spring onions
Kangaroo
Oats
SEAFOOD
SPROUTS
Shallots
MEAT
GRAINS & CEREALS
Passion fruit
Red onions
Squash
YELLOW
These foods should be included in a well balanced diet but have limits on the quantity. They must be fresh and unprocessed. Organic is the best choice.
BEVERAGES Green tea Herb teas
Cottage Cheese Ricotta Fetta Cheese
ORANGE
These foods are healthful but need to be eaten with discretion. Organic is the best choice. Vegetables and fruit on this list can be used in restricted amounts in place of those in the Green and Yellow lists if unavailable fresh. VEGETABLES Canned organic vegetables Canned organic beans/pulses Frozen vegetables Dried vegetables FRUIT Canned organic fruit Frozen fruit All dried fruit MEAT Beef, Lamb, Pork Organ meats SEAFOOD Crustaceans Shell fish Canned fish Dried fish Only use whole grains and cereals. GRAINS & CEREALS All wholegrain breads All wholegrain wraps Wholegrain pasta Wheat free pasta Wheat, Rye, Corn Quinoa, Spelt, Triticale LEGUMES All dried beans/pulses FATS Cooking & Salads Extra Virgin Olive oil Coconut oil, Sesame oil Salads only Flaxseed oil Macadamia oil Pumpkin seed oil Apricot seed oil Walnut oil, Hempseed oil Avocado oil, Sunflower oil Chocolate 70%+ Cocoa
DAIRY NO homogenised milk Milk, Butter (unsalted) Pure cream FERMENTED FOODS Miso, Kamchi, Wasabe Tamari Apple cider vinegar 5% acidity+ Naturally fermented vinegars Naturally fermented pickles Olives (naturally prepared) CONDIMENTS Unprocessed sea salt Peppercorns, Vegetable salt Herbamare (A. Vogel) Plantaforce (A. Vogel) Chutney & Relish (Sugarless) Tomato Sauce (Sugarless) Worcestershire sauce Chilli sauce (sugarless) HERBS & SPICES All dried herbs, All dried spices Natural liquid extracts Chilli peppers SWEETENERS No artificial sweeteners Stevia Honey (raw unpasteurised) Maple syrup ALCOHOL (Preferably none, but in extreme moderation if you must!) Organic wine Natural Beer Quality spirits (mixed with water or fresh juice) Quality liqueurs
RED
These foods are best NOT included in a healthy eating program. They are foods that are potentially disease causing and offer no nutritional advantage. Generally all packaged, canned and frozen processed foods are excluded from a therapeutic food plan. Anything with additives including colours, sweeteners, flavours, preservatives etc. If not specifically listed it is best to exclude it. VEGETABLES Instant - Packet - Dried vegetables FRUIT Canned fruit (except those in Orange table)
LEGUMES Soya beans DAIRY All dairy except orange list FATS All oils except Orange list Margarine (all kinds) CONDIMENTS All condiments except those in the Orange list SWEETENERS Sugar (all kinds) All artificial sweeteners Processed honey Syrups & treacle (all
Dried fruit (additives)
kinds)
MEAT All deli meats, Sausage Preserved meats Hamburger patties
BEVERAGES
Bacon, Ham
Mineral water
FISH Canned fish (additives) Preserved fish, Fish cakes/fingers/nuggets Commercially prepared
Premixed Alco – pops
seafood GRAINS & CEREALS Packaged breakfast cereal, breads & wraps not in Orange list Bakery products NUTS & SEEDS All processed nuts & seeds
All soft drinks Carbonated drinks Packaged fruit juice
Premixed spirits Wine with chemical additives SNACK FOOD Chocolate Lollies Crisps & chips Crackers ‘Health’ bars Fruit Rolls
BEVERAGES Coffee, Tea, Carob Cocoa, Dandelion
Nutrition
25
Juices, Shakes and Smoothies When it comes to getting a quick boost of health giving nutrients you can’t go past a fresh juice, shake or smoothie. Just the thing if you really don’t feel like eating. The best kind of juicer is one that grinds the fruit and vegetables (much like an old fashioned mincer) to extract the juice whilst preserving the precious food enzymes and other nutrients. These are more expensive, but every last millilitre of juice is extracted from the fruit and vegies, and the juice can be kept refrigerated in a sealed bottle for about 24 hours without significant nutrient loss. The centrifugal juicer that is most commonly used can generate heat and introduce oxygen in the pro¬cessing that can reduce the nutritional value of the juices and it needs to be drunk straight away. You will find also that the remaining pulp is still full of juice that is wasted unless you put it through a sieve. If you are really serious about juicing you can purchase a hydraulic press extractor. This is the Rolls-Royce of juicers with a price to match. However, they are the most efficient at extracting the juice and retaining nutrients, and the juice can be kept refrigerated for up to 48 hours.
A citrus juice electric or manual squeezer works well, however when you put the whole fruit through juicer you also extract additional nutrients from the pith and peel. You run the risk of splattering the contents all over the place if you don’t use the right juicer! If your blender has a glass jug, don’t pour in hot liquids as the jug might break. The advantage of having smoothies is that the whole fruit or vegetable can be used and the complete fibre retained. This is particularly important if you are not eating much as the fibre helps keep your digestive system active. Generally it’s a good idea to include ingredients from the Super Foods list to give yourself a kick start, and increase your vim and vitality. Here are a few recipes to get you started, but you will soon work out your own combinations. Buy some of the recommended books that are full of mouth-watering, revitalising drinks, shakes and smoothies. For smoothies you will need a large blender with at least a 600watt motor. A heavy duty hand blender will also do the job, but you will need a deep jug or jar to hold the ingredients.
Juices, shakes and smoothies have become popular beverages, and the imagination can run wild when it comes to combinations.
26
Nutrition
Recipes For extra punch to your drinks you can add a teaspoonful of vegetable or fruit powder purchased from your local health food shop or pharmacy. Herbs and spices can also be used for extra bite. If the flavours are too strong water can be added. Tropical Delight 2 cups chopped whole pineapple 2 oranges including pith 1 mango 1/⁄4 lime including pith 1⁄/2 cm piece fresh ginger Put all the ingredients through the juicer and stir well.
Pink Panther
1 1⁄/2 cups chopped watermelon 1/⁄2 medium beetroot 1 green apple 1⁄/4 lime including pith 1 cm piece ginger Put all ingredients through juicer and stir well.
Citrus Tang
2 oranges 1 mandarin 1 grapefruit 1⁄/2 lemon or lime Peel but retain pith. Put all ingredients through juicer and stir well.
Rooty Tootie
1 medium potato 1 medium beetroot 2 large carrots 2 medium radishes Put all ingredients through juicer and stir well. May add water and a little unrefined sea salt and pepper to taste.
Vegie Boost
2 sticks celery 3 carrots 1 cup chopped cabbage 1 cup alfalfa sprouts 1 cup mung bean sprouts Put all ingredients through juicer and stir well. May add water and a little unrefined sea salt and pepper to taste.
Sweet Nectar
2 red apples 2 green apples 2 apricots 2 pears 2 nectarines 2 sticks celery Remove stones from apricots and nectarines. Put all ingredients through juicer and stir well. If your smoothie is too thick to drink, water or additional yoghurt can be added, or you can spoon it, much like eating custard. You might like to add whole chopped fruit or nuts for a delicious dessert.
Choco Treat
1 cup plain yoghurt 1⁄/2 cup apple or orange juice 50 gms dark chocolate 1 dessertspoon cocoa powder 1⁄/4 teaspoon ground cinnamon Pinch nutmeg 1 egg yolk 1 dessertspoon manuka honey 10+ Thoroughly blend all ingredients.
Berry Delicious
1 1⁄/2 cups plain yoghurt 1 tablespoon quark, cottage cheese or ricotta 1⁄/2 cup strawberries 1⁄/2 cup raspberries 1⁄/2 cup macadamia nuts Place macadamia nuts into blender and reduce to a powder. Add all other ingredients and blend thoroughly.
Breakfast Smoothie
1 1/⁄2 cups plain yoghurt 2 tablespoons quark, cottage cheese or ricotta 1 banana 1⁄/2 cup almonds 4 tablespoons flaxseeds 1 egg yolk Place almonds and flaxseeds into blender and reduce to a powder. Add all other ingredients and blend thoroughly.
Just use your imagination and experiment with various combinations Nutrition
27
High Energy, High Nutrition Recipes For a high nutrition, quick energy boost try the recipes below
ENERGY BOOST
200g Flaxseeds 100 g Sunflower seeds 150 g almonds 50 g Walnuts 50 g Brazil nuts 50 g Macadamia nuts 50 g pitted prunes 50gm Cranberries 50 g Goji berries 50 gm Chinese dates 50 g figs Using a blender, reduce each of the ingredients to a coarse powder, and very finely chop the dried fruit. Place into a large bowl and thoroughly mix all the ingredients together. The mix must be kept refrigerated, and can be used as a topping for your cereal, porridge, fruit salad or for desserts. It is also great added to a smoothie.
PORRIDGE (Serves two) 1 cup rolled oats 1⁄/4 cup rice, barley, millet, rye flakes or quinoa 1/⁄4 cup coconut cream 1 dessertspoon organic sultanas, raisins, chopped dates or figs 1⁄/2 teaspoon nutmeg Put ingredients into a saucepan and cover with water. Soak overnight. Top up with 1 cup of water and bring to the boil. Turn down heat and simmer until cooked, adding more liquid if necessary. Serve with plain yoghurt or the Creamy Topping. A tablespoon (per person) of Energy Boost can be added for variety.
28
Nutrition
CREAMY TOPPING
1 1/⁄2 cups quark, cottage cheese or ricotta 1⁄/2 cup flaxseed oil 1/⁄4 cup plain yoghurt 1⁄/4 cup coconut cream Optional - 1 cup fresh pineapple, mango, any berries or passionfruit 1 teaspoon pure vanilla essence Cinnamon or nutmeg to taste Place all ingredients into a blender and reduce to a custard consistency. If using passion fruit pulp, fold into the custard after processing. The topping can be refrigerated for up to a week and used alone, with fruit salads or desserts.
FRUIT MEDLEY
1 apple 1 apricot 1 pear 10 pitted prunes 2 oranges juiced 1⁄/2 cinnamon stick 6 whole cloves Core and cut apple, pear and apricot (chopped dried fruit can be used) into quarters. Put all ingredients into a pot and bring to the boil, reduce heat and simmer until just soft. Add extra juice or water if necessary. Remove cinnamon stick & cloves and serve with cream, yoghurt, or Creamy Topping. Energy Boost can be added if desired. Any combination of fresh fruit or dried fruit can be used.
Food Related Reading These books will give you more information about how food is the cornerstone of a healthy lifestyle. You will find that some of the recipes contain foods on the Red List, eg. Sugar and artificial sweeteners, just avoid these or substitute with stevia where appropriate. Where margarine is recommended use butter. Generally you can use your own favourite recipes and substitute Red List ingredients with those from the Green, Yellow and Orange Lists.
Healing Foods for Special Diets Executive Editor Linda Fraser, Consultant Editor Jill Scott. Hermes House. Australian Distributor - Angus & Robertson Bookshops.
Wholefoods a Cook’s Kitchen Handbook Nicola Graimes. Pan Macmillan Australia. Ph. 1300 135 113
The Complete Guide to Nutritional Health Pierre Jean Cousin, and Kirsten Hartvig. The Book People. Ph. 02 9634 1333
Low Carb Super Drinks Michael Van Straten. Mitchell Beazley. Octopus Publishing. www.mitchell-beazley.com
Super Hot Drinks for Health and Vitality Michael Van Straten Mitchell Beazley. Octopus Publishing. www.mitchell-beazley.com
Juices and Smoothies - Live Life, Be Healthy, Love Life Jacqueline Bellefontaine. Igloo Books. www.igloo-books.com
The Smoothies Bible
The CSIRO Total Wellbeing Diet Book 2
Pat Crocker. Hardie Grant Books. 85 High Street. Prahran. Victoria. 3181. www.hardiegrant.com.au
Dr. Manny Noakes, and Dr. Peter Clifton. Penguin books. Available at most book shops.
The Complete Guide to Nutritional Health
The Greek Doctor’s Diet Cookbook
Pierre Jean Cousin, and Kirsten Hartvig. The Book People Ph. 02 9634 1333
Dr. Fedon Alexander Lindberg. Rodale. Pan Macmillan Australia. Ph. 1300 135 113
What Food is that & How Healthy is it?
The Cancer Prevention Cookbook
Jo Rogers. Lansdowne. Level 5. 70 George St. Sydney. NSW. 2000 steven@lansdownepublishing. com.au
Beatrice Heywood. Taylor Anness Publishing Inc. Available Angus & Robertson bookshops.
The CSIRO Total Wellbeing Diet book 2
Michele Cranston. Murdoch books. 02 8220 2558
Dr. Manny Noakes, and Dr. Peter Clifton. Penguin books. Available at most book shops.
Smart Food
The Probiotics Revolution
Marie Claire Fresh
Hinkler Books. 17 – 23 Redwood Drive. Dingley. Victoria. 3172. www.hinklerbooks.com
Juices – Nature’s Cure-all for Health and Vitality Jan Castorina and Dimitra Stais. Lansdowne Publishing Pty. Ltd. Level 5. 70 George St. Sydney. NSW. 2000 steven@ lansdownepublishing.com.au
Dr. Gary Huffnagle, and Sarah Wernick. Vermilion. Random House Australia. 20 Alfred St. Milsons Point. Sydney, NSW. 2061
The Greek Doctor’s Diet
Wholefoods - a Cook’s Kitchen Handbook Nicola Graimes Pan Macmillan Australia. Ph. 1300 135 113
Kitchen Doctor - Detox for Health and Wellbeing Nicola Graimes. Pan Macmillan Australia. Ph. 1300 135 113
How can I use and grow Sprouts as Living Food? Isabell Shipard Queensland Complete Printing Services. info@herbsarespecial.com.au
How can I use Herbs in my Daily Life? Isabell Shipard Queensland Complete Printing Services. info@ herbsarespecial.com.au
Superfoods Steven Pratt MD, and Kathy Matthews. Random House Australia. 20 Alfred St. Milsons Point. Sydney, NSW. 2061
Superfoods Healthstyle Steven Pratt MD, and Kathy Matthews. Random House Australia. 20 Alfred St. Milsons Point. Sydney, NSW. 2061
Healing Foods for Special Diets Executive Editor Linda Fraser, Consultant Editor Jill Scott. Hermes House. Available from Angus & Robertson Bookshops.
Foods that Fight Cancer Richard Beliveau PhD, & Denis Gingras PhD. Allen & Unwin. Ph. 02 8425 0100 info@ allenandunwin.com
Dr. Fedon Alexander Lindberg. Rodale. Pan Macmillan Australia. Ph. 1300 135 113
Nutrition
29
Sometimes our biological blueprint is designed so that we don’t readily assimilate what are generally considered to be healthy foods. Food Intolerance and Allergies We may lack certain enzymes or other factors that assist with the digestion or assimilation of these foods eg. Celiac disease and cystic fibrosis, phenylketonuria and diabetes. For some of us the lack of various factors may be borderline, and it may take some time before a reaction occurs. In this situation it is classified as intolerance rather than an allergy, and may occur when we eat too much of a particular food. Some of the reactions are general tiredness and fatigue, lack of concentration, forgetfulness, mood swings, mental and physical co-ordination problems, headaches, digestive and respiratory problems and lowered immunity. The most common culprits are dairy products, gluten foods - wheat, rye, barley & oats, excessive sugar, soy & nuts, and shellfish. However, as the saying goes, one man’s food is another’s poison; our body is a complex chemical factory, fuelled by the food we eat. How well it works depends upon how well we digest and distribute the nutrients. This is particularly important when we are sick and are taking medications. Our digestion can be impaired and various drugs affect different nutrients and body systems. We can also become less tolerant to some foods previously well tolerated.
If you suspect that any food is causing problems, just eliminate it and perhaps reintroduce it a month or so later. You’ll soon find out if you do better without it.
30
Nutrition
Supplements Generally we should get all our nutrients from the foods we eat. When we are sick this becomes difficult and we need to supplement appropriate nutrients to maintain reasonable health. At the least, additional Vitamin C, and a good multivitamin & mineral supplement should be taken. The effects of illness and various medications can rapidly deplete us of valuable nutrients. We need to consult either a medical doctor who is trained in nutritional therapy, or a naturopath experienced in working with persons suffering from debilitating diseases. Targeted supplementation recommended by a properly trained and experienced doctor or naturopath will save you time and money and bring therapeutic results. A shotgun approach to supplementation doesn’t work and can be an expensive waste of money. It’s well worthwhile spending some time to get it right.
ENZYMES
COMMON FOOD SOURCES
Betaine Hydrochloride
Astragalus, echinachea, beetroot, broccoli, spinach, whole wheat flour, supplements
Pancreatic enzymes Carboxypeptidase A & B, Chymotrypsin, Elastase, Pancreatic alpha amylase, Pancreatic lipase, Phospholipase, Ribonuclease & Deoxyribonuclease, Trypsin
Pancreas, supplements
Pepsin
Stomach, tripe, supplements
Bromelain
Pineapple, supplements
Papain
Pawpaw, papaya (green), supplements
Superoxidase Dismutase (SOD)
Barley grass, wheatgrass, sprouts, cruciferous vegetables, green leafy vegetables
Targeted supplementation recommended by a properly trained and experienced doctor or naturopath will save you time and money and bring therapeutic results.
Nutrition
31
VITAMIN Vitamin A Retinol, Retinal, Retinoic acid, Precursor - Beta carotene
Fish liver oils, liver, egg yolk. Precursor carotenoids - Apricots, all yellow fruits, carrots, all yellow vegetables, green leafy vegetables
Vitamin D D3 cholecalciferol
Fish liver oils – cod, halibut, herring, tuna, egg yolk, milk, sprouted seeds. Synthesized by action of sunlight on skin
Vitamin B1 Thiamin
Avocado, legumes, nuts, wheat germ, whole grains, brown rice, liver, pork, blackstrap molasses
Vitamin B2 Riboflavin
Avocados, sprouts, broccoli, leafy green vegetables, currants, beans, whole grains & cereals, milk & dairy, eggs, organ meats
Vitamin B3 Niacin, Nicotinic acid, Nicotinamide
Almonds, peanuts, sunflower seeds, legumes, dates, figs, prunes, eggs, chicken, meat, organ meats, mackerel, salmon, sardines
Vitamin B5 Pantothenic acid
32
COMMON FOOD SOURCES
Avocado, leafy green vegetables, sweet potato, mushrooms, oranges, beans, whole grains & cereals, egg yolk, milk, brains, liver, lobster, royal jelly
Vitamin B6 Pyridoxine
Leafy green vegetables, sunflower seeds, walnuts, peanuts, legumes, egg yolk, whole grains & cereals, oatmeal, mackerel, salmon, tuna, offal, chicken
Vitamin B12 Cyanocobalamin, Cobalamin
Salmon, sardines, herring, oysters, clam, liver, kidney, meat, milk, egg yolk. Produced by bacterial synthesis in the human gut
Biotin Vitamin H, Coenzyme R
Bean sprouts, peanuts, whole grains & cereals, egg yolk, milk, kidney, liver. Produced by bacterial synthesis in the human gut
Bioflavonoids Citrin, Hesperidin, Rutin, Quercetin
Citrus fruit including pith, fruit skins, vegetables & fruit, all sprouts, buckwheat
Vitamin C Ascorbic acid
Citrus fruit, guava, pineapple, rosehips, strawberries, blackcurrants, broccoli, raw cabbage, peppers, parsley, vegetables & fruit, all sprouts
Nutrition
VITAMIN
Choline
Coenzyme Q10
COMMON FOOD SOURCES Peanuts, beans, legumes, whole grains & cereals, lecithin, egg yolk, milk, liver
Almonds, chestnuts, hazelnuts, sesame seeds, rice bran, broccoli, mackerel, salmon, sardines, organ meats
Vitamin E d alpha tocopherol, mixed tocopherols & tocotrienols
Almonds, safflower & sunflower seeds, wheat germ, corn, egg yolk, beef, all nuts, all whole seeds, whole grains & cereals retaining the germ, vegetable, nut & seed oils
Folic Acid folate
Green leafy vegetables, vegetables & fruit, lentils, beans, eggs, organ meats
Inositol
Citrus fruit, cantaloupe, corn, whole grains & cereals, beans, nuts, seeds, lecithin, organ meats
Isoflavones Diadzein, Genistein
Soy products, alfalfa sprouts, flaxseeds, chickpeas
Vitamin K
Avocado, broccoli, cabbage, kale, lettuce, spinach, kiwi fruit, pistachios, eggs, dairy products, liver, pork, miso. Produced by bacterial synthesis in the human gut
Para Amino Benzoic Acid PABA
Whole grains & cereals, yoghurt, liver, eggs, molasses
Pangamic Acid B15
Laetrile (amygladin, B17)
Whole cereals & grains, pumpkin & sunflower seeds, sprouts
Sweet potato, taro, all berries, almonds, macadamia nuts, flaxseeds, buckwheat, millet, tapioca, lentils, chickpeas, alfalfa & mung bean sprouts, kidney, lima & black eyed beans. Apple, pear & lime pips, & seeds of most stone fruits
Nutrition
33
MINERALS Boron (B)
Avocado, tomatoes, apples, almonds, walnuts, hazelnuts, peanut butter, beans, apples, pears, prunes, raisins, dates, drinking water
Calcium (Ca)
Cauliflower, honeydew melon, almonds, sesame seeds, broccoli, green leafy vegetables, turnips, figs, buckwheat, tofu, dairy products, egg yolk, salmon, sardines, bone meal, molasses
Chloride (Cl)
Chromium (Cr)
Copper (Cu)
Germanium (Ge)
Cobalt (Co)
Cheese, olives, kelp, seaweeds, salt, sea water
Asparagus, potato, corn, mushrooms, apples, prunes, raisins, grape juice, nuts, peanuts, brown lentils, cheese, egg yolk, wheat, oysters, shrimp, lobster, liver, pepper, molasses, beer
Mushrooms, prunes, almonds, pecans, sunflower seeds, buckwheat, whole grains & cereals, dried legumes, beans, tofu, lamb, pork, crab, oysters, perch, chocolate, cocoa, water from copper pipes
Chlorella, shitake mushrooms, aloe vera, ginseng, onions, garlic
Salmon, sardines, herring, oysters, clam, liver, kidney, meat, milk, egg yolk. Forms part of the B12 molecule, produced by bacterial synthesis in the human gut
Iodine (I)
Mushrooms, lima beans, sunflower seeds, dairy products, eggs, Irish moss, kelp, sea weeds, oysters, cod, iodised salt
Iron (Fe)
Parsley, spinach, apricots, almonds, pine nuts, sunflower & pumpkin seeds, wheat germ, chickpeas, oats, barley, bulgur, oysters, clam, poultry, red meat, liver, red wine
Magnesium (Mg)
Manganese (Mn)
Molybdenum (Mo)
34
COMMON FOOD SOURCES
Nutrition
Parsnips, spinach, beet greens, artichokes, almonds, cashews, peanuts, whole grains & cereals, buckwheat, oats, all seeds, eggs, cocoa, molasses, kelp
Turnips, broccoli, carrots, corn, pineapple, prunes, raisins, legumes, beans, wheat bran, brown rice, almonds, pecans, coconut, sunflower seeds, olives, Kelp, liver
String beans, peas, corn, spinach, pineapple, bananas, buckwheat, legumes, lentils, lima beans, beans, oats, wheat germ, sunflower seeds, butter, eggs, chicken, lamb, pork, liver, kidney, oysters
MINERALS
COMMON FOOD SOURCES
Nickel (Ni)
Spinach, lettuce, legumes, nuts, cocoa
BPhosphorous (P)
Garlic, almonds, cashews, nuts, peanuts, sesame seeds, seeds, wheat & rice bran, oats, chickpeas, buckwheat, bulgur, salmon, sardines, chicken, offal, milk, goat’s cheese, eggs
Potassium (K)
All vegetables, beet greens, potato, avocado, apricots, bananas, citrus fruit, prunes, dates, raisins, almonds, cashews, pecans, sunflower seeds, sardines, herrings, milk
Selenium (Se)
Broccoli, onions, alfalfa, whole grains & cereals, oats, peanuts, brazil nuts, cashews, fish, mackerel, tuna, crab, oysters, liver, kidney
Silicon (Si)
Leafy green vegetables, cucumbers, strawberries, root vegetables, onions, garlic, barley, whole grains & cereals, horsetail, dandelion
Sodium (Na)
Celery, peas, sauerkraut, olives, pickles, cheese, brains, tuna, sardines, clam, liver, sea salt
Sulphur (S)
Leafy green vegetables, onions, garlic, leeks, shallots, cruciferous vegetables, root vegetables, brazil nuts, kelp, sea weeds
Vanadium (V)
Parsley, corn, dill, mushrooms, black pepper, flaxseed, rye, shellfish, seafood, chicken fat
Zinc (Zn)
Ginger, cashews, nuts, sunflower & pumpkin seeds, whole grains & cereals, oats, baked beans, oysters, beef, lamb, liver, milk, egg yolks
Nutrition
35
CONTINGENT NUTRIENTS Dietary Fibre Cellulose, gums, hemicellulose, lignan, mucilage, pectin substances, plant sterols, saponins
Glyconutrients (essential) Mannose, Fucose, Galactose, Glucose, N-Acetylgalactosamine, N-Acetylglucosamine, N-Acetylneuraminic Acid, Xylose
Mucopolysaccharides
Fructooligosaccharides
Probiotics L acidophilus, L casei, L rhamnosus, L Bulgaricus, B bifidum, B longum Streptococcus thermophilus, E faecium
Apple pectin, pears, raw salad vegetables & fruit, sorghum, whole grains & cereals, legumes, beans, bran, psyllium, guar gum
Edible fungi & mushrooms, whole grains & cereals, oats, rice, barley, corn, onions, shallots, garlic, leeks, chicory, carrots, radish, cabbage, capsicum, eggplant, tomatoes, turnips, red currants, blackcurrants, gooseberries, pears, coconut, curcumin, echinacea, aloe vera, pectins, shark cartilage, tracheal cartilage, shrimp & prawn shells, oxtail, chicken & fish frames (soups), wheatgrass & barley green powders
Aloe vera, slippery elm, cactus, comfrey, ginseng, okra, wheat germ, oatmeal, chicken, duck & pigs’ feet, tripe, tracheal cartilage, shark cartilage, shellfish, raw oysters`
Onions, leeks, shallots, garlic, tomatoes, asparagus, bananas, oats, rye, burdock root
Yoghurt, buttermilk, sour cream, fermented vegetables e.g. sauerkraut, naturally fermented pickles
Essential Fatty Acids (EFAs) Omega 3 fatty acids (EPA/DHA)
Cod liver oil, tuna, salmon & cod (oils & flesh), flaxseed oil, mustard seed oil
Omega 6 fatty acids (GLA)
Butternut, tofu, lecithin, Oils - flaxseed, evening primrose, purslane, sunflower, walnut, wheat germ, corn
Conjugated linoleic acid (CLA)
Full fat milk products, butter, cheese – processed, parmesan, romano
Monounsaturated fatty acid – Oleic acid
Avocado, avocado oil, almond oil, olive oil
Medium chain fatty acids Lauric acid, Caprylic Acid, Capric acid, Myristic acid
36
COMMON FOOD SOURCES
Nutrition
Coconut, coconut oil
CONTINGENT NUTRIENTS
COMMON FOOD SOURCES
Short Chain Fatty Acids Butyric acid, Caproic acid
Coconut, coconut oil
Acetic acid
Apple Cider Vinegar
Lipoic Acid
Potatoes, liver
Laetrile (amygladin, B17)
Sweet potato, taro, all berries, almonds, macadamia nuts, flaxseeds, buckwheat, millet, tapioca, lentils, chickpeas, alfalfa & mung bean sprouts, kidney, lima & black eyed beans. Apple, pear & lime pips, & seeds of most stone fruits
Malic Acid
Apples, currants and most tart-tasting fruits
Orotic Acids & Salts
Milk, whey
Phosphatidyl Serine
Lecithin, egg yolk
Nutrition
37
USEFUL HERBS
38
ACTION
BENEFIT
Astragalus
Immune stimulant, detoxifies, aids digestion
Builds energy and improves digestion, helps improve recovery time after chemotherapy & radiation
Chlorella (chlorophyll) & Spirulina
Supports liver & immune function
Helps protect against after effects of chemotherapy & radiation
Echinacea
Anti-microbial, anti-viral, supports immune system
Helps fight infection, particularly upper respiratory tract
Essiac (Burdock root, Indian rhubarb, sheep sorrel, slippery elm)
Supports immune function, pain relief
Helps prevent fatigue & improve energy, general tonic
Ginseng Siberian & Asian
Stimulant
Helps restore vitality, energy and endurance
Ginkgo biloba
Antioxidant, supports circulatory system, enhances oxygen uptake
Improves mood, memory concentration and energy
Ginger
Digestive aid
Helps relieve nausea
Hops
Sedative, digestive aid, appetite stimulant
Helps insomnia, improves appetite and aids digestion
Horseradish
Antiseptic
Helps eliminate mucus, good for bronchitis and coughs
Kelp
Rich in minerals & algin
Helps protect against after effects of chemotherapy & radiation
Liquorice
Digestive aid, supports respiratory system & adrenal function
Relieves coughs & respiratory symptoms, improves energy
Passion Flower
Relaxant
Reduces anxiety & tension, helps insomnia
Nutrition
USEFUL HERBS
ACTION
BENEFIT
St. John’s Wort
Mood enhancer
Swedish Bitters (camphor free)
Appetite stimulant, digestive aid
Improves appetite, aids digestion
Tea tree oil
Antiseptic, antifungal
Inhalation for respiratory infections, useful as a household disinfectant, cleans cuts and infected tissue
Valerian
Relaxant
Reduces anxiety & tension, helps insomnia
Wheat and Barley grass powder
Rich in antioxidant Super oxide dismutase (SOD)
Helps counter adverse effects of chemotherapy and radiation
HERBAL TEAS Chamomile
Dandelion
ACTION Relaxant
Liver tonic
Can help with mild depression, anxiety & sleep problems
BENEFIT Calming and soothing Stimulates liver function, helps digestion
Peppermint
Digestive aid
Helps relieve flatulence, aids digestion
Liquorice
Digestive aid, supports respiratory system
Relieves coughs & respiratory problems
Green tea
Antioxidant, supports immune & nervous systems
General tonic
Nutrition
39
CULINARY HERBS
FUNCTION
COMMON USE
Basil
Aids digestion, supports nervous system
Salads, Mediterranean recipes, vegetable juices
Bay leaf
Aids digestion, antiseptic
Soups, casseroles, stews
Borage
Detoxifies
Salads, soups, vegetable juices
Chives, shallots, onions, leeks, garlic
Aids digestion, antiseptic, supports immune system
Salads, soups, casseroles, stews, condiments, vegetable juices
Chervil
General tonic, stimulates appetite, aids digestion
Salads, sprinkle over fish and meat dishes
Coriander
Aids digestion, antiseptic
Salads, Asian recipes, meat dishes, soups, casseroles, stews salads, rice dishes, fish & meat soups, cheese dips
Calendula (marigold flower petals)
Aids digestion, supports circulatory system
Salads, Tea
Chamomile
General tonic, soothing
Coffee substitute
Chicory
Aids digestion, supports liver function
Salads, fish, poultry & meat recipes, soups, casseroles & stews, vegetable & fruit juices
Celery
Supports renal system
Dandelion
Aids digestion, supports renal system & liver function
Coffee substitute
Dill
Aids digestion
Salads, potatoes, eggs, cheese dips, fish recipes
Salads (leaves)
Fresh Herbs & Spices add flavour and nutritional value to foods If fresh is unavailable, dried herbs and spices can be used
40
Nutrition
CULINARY HERBS
FUNCTION
COMMON USE
Fennel
Aids digestion, supports respiratory system
Garlic
Antiseptic, antimicrobial, antiviral, supports immune system
Ginger
Aids digestion, inhibits nausea, supports circulatory system, reduces inflammation
Asian, Middle Eastern & Indian recipes, salad dressings, juices
Lemon grass (citronella)
Aids digestion, antiseptic, supports immune system
Salads, Asian & Thai recipes, fish & poultry, juices & tea
Aids digestion, supports nervous system
Asian & Indian recipes
Lime leaves
Mint
Aids digestion, supports nervous and respiratory systems
Salads, condiments, fish
Versatile, can be added to most foods, used in most cuisines, juices
Salads, condiments, fruit juices
Marjoram
Aids digestion, supports respiratory system
Meat dishes, Mediterranean recipes
Nasturtium (flowers & leaves)
Antiseptic, supports respiratory system
Salads
Oregano
Aids digestion, supports respiratory system
Meat dishes, Mediterranean recipes
Parsley
Aids digestion, supports respiratory, nervous & cardiovascular systems
Salads, vegetable recipes
Rosemary
Aids digestion, supports circulatory & nervous systems
Roast meats, starchy vegetables
Sage
Aids digestion
Salads, meat dishes
Slippery elm
Supports digestive system
Mixed into a drink
Thyme
Aids digestion, supports immune, respiratory, renal & skeletal systems
Salads, meat dishes, condiments
Aids digestion, general tonic
French recipes, herb butters, condiments, preserves, stuffing
Tarragon
Nutrition
41
CULINARY SPICES
42
ACTION
COMMON USE
Allspice
Aids digestion, Supports nervous system
Pickling
Aniseed
Supports respiratory & nervous system
Seafood, cakes, biscuits & confectionary
Cardamom
Aids digestion, stimulates appetite
Middle Eastern & Indian recipes, condiments, pastries, drinks
Cayenne (chilli)
General tonic, supports cardiovascular system
Savory recipes, vegetable juices
Cinnamon
Aids digestion, supports respiratory system
Sweet & savory recipes
Cloves
Aids digestion, supports respiratory system
Sweet & savory recipes
Cumin
Aids digestion
Middle Eastern & Indian recipes, condiments
Caraway
Aids digestion, stimulates appetite
Meat dishes, soups, deserts, cakes, biscuits
Curry powder
Blend – coriander, cumin, mustard seeds, black pepper, chilli, fenugreek & turmeric
Asian, Middle Eastern & Indian recipes
Chermoula
Blend – paprika, garlic, cumin, coriander, parsley, - oil, lemon or vinegar, cayenne, turmeric chillies
Moroccan, Middle Eastern recipes
Five spice
Blend – star anise, cinnamon, cloves, fennel seeds – ginger, liquorice root & cardamom
Roast meats, poultry & marinades
Nutrition
CULINARY SPICES
ACTION
COMMON USE
Garam masala
Blend – cloves, cinnamon, cardamom, black pepper, bay, mace, cumin, coriander
Indian recipes, meat & poultry, rice
Ginger
Aids digestion, inhibits nausea, supports circulatory system
Asian, Middle Eastern & Indian recipes, breads, cakes & biscuits, juices
Mustard
Supports respiratory & cardiovascular systems
Salads, condiments
Mace
Aids digestion
Seafood & meat recipes
Nutmeg
Aids digestion
Sweet & savory recipes
Pepper (black)
Aids digestion, supports renal system
Savory recipes, condiments
Saffron
Aids digestion
Middle Eastern & Indian recipes, rice, breads, cakes & biscuits
Aids digestion, antioxidant, antiinflammatory, supports immune & respiratory systems
Salads, Middle Eastern & Indian recipes, rice, breads, cakes & biscuits, juices
Vanilla
Aids digestion, general tonic
Sweet recipes
Wasabe (Japanese horseradish)
Antiseptic, clears catarrh
Japanese recipes
Turmeric
Nutrition
43
AMINO ACIDS (Essential) Histidine
Isoleucine
Leucine
Lysine
Wheat germ, quark, cottage & ricotta cheese, fish, chicken, animal protein
Almonds, pumpkin seeds, milk, eggs, animal protein Almonds, cashews, lentils, whole wheat, baked beans, corn, eggs, animal protein
Mung bean sprouts, oats, milk, animal protein
Methionine
Garlic, onions, leeks, shallots, beans, eggs, yoghurt, quark, cottage cheese, sardines, liver, animal protein
Phenylalanine
Lentils, nuts, quark, cottage & ricotta cheese, animal protein
Threonine
Milk, cheese, eggs, animal protein
Tryptophan
Lentils, peanuts, pumpkin & sesame seeds, quark, cottage & ricotta cheese, fish, turkey, animal protein
Valine
AMINO ACIDS (Essential when ill)
Mushrooms, almonds, nuts, chick peas, lima beans, quark, cottage & ricotta cheese, fish, animal protein
COMMON FOOD SOURCES
Arginine
Peas, garlic, legumes, peanuts, all nuts, whole wheat, chocolate
Cystine
Eggs, milk, quark, cottage cheese, fish, sardines, chicken, beef, liver
Glycine
Glutamine
Proline Taurine Tyrosine
44
COMMON FOOD SOURCES
Nutrition
Gelatine, most protein foods
Rolled oats, quark, cottage & ricotta cheese, fish, most protein foods Wheat germ, cheese, eggs, animal protein Animal protein, invertebrate seafood Almonds, cheese, eggs, fish, beef, wild game
Nutritional Reading These books were all written by medical doctors and clinicians trained and experienced in nutritional therapy.
The Nutrient Bible
Healing Foods for Special Diets
Henry Osiecki. Bio Concepts Publishing 9/783 Kingsford Smith Drive. Eagle Farm. Qld. Ph. 07 3868 0699 www.bioconcepts.com.au
Consultant Editor Jill Scott. Hermes House info@anness.com Available Angus & Robertson Bookshops
The Optimum Nutrition Bible Patrick Holford www.patrickholford.com Judy Piatkus (Publishers) Ltd. info@paitkus.co.uk Available Collins Bookshops and Angus & Robertson bookshops
Boost Your Energy Sandra Cabot MD WHAS. PO Box 689.Camden. Vic. 2570 Ph. 02 4655 8855. www.whas.com.au
The Probiotics Revolution
New Encyclopedia, of Vitamins, Minerals, Supplements & Herbs
Dr. Gary Huffnagle with Sarah Wernick Random House. www.random house.co.uk
Nicola Reavley. Bookman Press Pty Ltd. Available Collins bookshops
The Nutraceutical Revolution
Healing with Vitamins
Richard Firshein DO. Hardie Grant Books. Level 3-44 Caroline Street. South Yarra. Vic. 3141.
The Editors of Prevention. Hinkler Books. 45-55 Fairchild Street. Heatherton. Vic.3202. www.hinklerbooks.com
Food, Chemical Sensitivity – What is it and How to cope with it
Sugars that Heal Emil I. Mondoa MD and Mindy Kitei. The Ballantine Publishing Group. www.ballantinebooks.com
Robert Buist PhD. Harper Collins Publishers. Sydney
Food for Life – lifelong Health from the Food We Eat Michael Van Straten. Hinkler Books Pty Ltd. 17 – 23 Redwood Drive. Dingley. Vic.3172. www.hinklerbooks.com
Nutrition
45
Stress Management We all experience a level of stress in our daily lives. This isn’t usually a problem until we become distressed. This chapter is dedicated to show readers simple ways to relax and properly manage your stress to avoid feeling overwhelmed or shut off from your loved ones.
46
Stress Management
Managing Stress When one is chronically unwell it is often very difficult to become motivated to do things. Physical activity can be exhausting and uncomfortable. It is sometimes easier and simpler to just sit around, watch TV, read a magazine or book and talk with friends and family. Depending upon your level of fitness, getting active will be different for each person. For people who have led an active lifestyle it can be frustrating not to be able to do the things you have always enjoyed. Even if we’ve had a more sedentary lifestyle, we feel it when we can’t get around as much as we had previously taken for granted. Living within the boundaries of a debilitating illness is challenging for both the person who has the disease, and for those who care for them. It is hard to watch someone you love struggle with the day-to-day issues associated with asbestos-related diseases. The frustration of not being able to just do what we want, when we want, brings with it a whole raft of emotions that we can find formidable to deal with, and a strain on our relationships.
How we manage stress is a very individual thing. Some of us lash out whilst others become withdrawn. Sometimes we swing between the two and don’t quite know what to do.
All of this takes effort and distracts us from the real game which is to make the most of what we have, within our limitations. In the following pages we will look at some of the ways various researchers and therapists have explained what stress is, and ways to manage its effects. In normal circumstances we experience the different stages of stress in varying degrees every day of our lives without even being aware of it. Mostly we adapt to change and go with the flow. Stress is a necessary part of life, distress is what can cause health and wellbeing issues. When we become distressed our ability to function rationally lessens and if we cannot resolve the situation we begin to suffer from chronic or prolonged stress responses. Most of us will recall a time when we experienced some or all of these effects of stress in our lives. Some of us will have experienced major life-changing events whilst others have only dealt with day-to-day work, recreational, social and family related issues.
It is important to understand that these reactions are perfectly normal. Sometimes we don’t even recognise that what we are experiencing is a stress response. Our culture teaches us to be strong in the face of adversity, not to share our weaknesses and above all don’t cry. Often we don’t want to burden others with our problems so we bottle up our feelings and minimise our physical discomfort. We suffer in silence.
Stress Management
47
Hans Selye, a doctor who pioneered stress research said that stress is a normal part of life, how we deal with it is what counts. He described the physiological changes that occur when we are going through a stressful time.
The stress response is called the General Adaptation Syndrome and is commonly referred to as ‘fight or flight’. It follows a predictable pattern and when we are exposed to a stressful situation our body reacts in a number of ways.
48
Stress Management
Alarm Firstly our brain signals the body to release stress hormones into the bloodstream from the glands where they have been produced and stored. This brings about metabolic changes that cause us to become alert and focussed on the situation. Blood supply to the frontal brain decreases and shuts down non-essential areas of the brain and streamlines our thinking processes. The digestive organs slow down and our heart rate increases. We also have more strength and energy in our upper torso, arms, and legs. We are ready to take action. We want to do something.
Resistance This is when we make decisions about how we will respond to the situation. Generally we will make one of four choices: • We accept change when we can. • Avoid it when we can’t accept it. • Fight it when we can’t avoid it ... and • Surrender to it when we must. If we decide to ‘fight’, blood supply to our upper body increases and we stand our ground, ready for a physical struggle. This can also cause our face to flush when we’re angry. If our decision is ‘flight’ the blood supply to our face, arms and torso decreases and is diverted to the legs for running. This is why we can turn pale when we’re afraid. Usually our coping skills enable us to manage stress reasonably well and we resolve the situation. As long as we react effectively we burn up the stress hormones circulating in our blood stream and our bodies return to normal. In both fight and flight the blood supply continues to be diverted away from our frontal brain. This area contains our intellect, our conscious reasoning power, and is designed to handle our complex problem-solving processes. The more stress we’re in, the more it turns off. Older, more primitive brain centres are left in control. Decisions are made there unconsciously, based on our instincts. Survival is the primary goal. When we are unable to resolve our situation we are faced with continuing stress. Our ability to meet the challenge is frustrated and even though we would normally be able to work through the problem, we can hit the wall.
Exhaustion At this point we become overwhelmed by our circumstances. Our ability to think straight is diminished, our memory suffers and we become less able to deal with everyday things. Life becomes a struggle. We can reach a point of physical, mental and emotional exhaustion. In contrast to the alarm and resistance stages which mobilise us for action, the exhaustion stage de-mobilises us. The blood is drawn back away from the limbs and is sent to the abdominal organs. There the liver, lungs and kidneys begin removing the stress hormones. With less blood in the muscles, our arms and legs become harder to move and we feel heavy. This encourages us to slow down and rest. At the same time, circulation changes in the brain continue to reduce our mental capacity and inhibit our ability to react to anything new. Decisions become more difficult and often we just can’t be bothered. Mild doses of stress lead to mild overwhelm. Decisions become more difficult. We become accident prone, lose interest easily, become forgetful and make mistakes doing routine things. We usually feel a vague sense of being behind or find ourselves procrastinating. More serious overwhelm shows up as mental fogging, outright inattentativeness or even dizziness. We may even begin to suffer from a range of chronic health problems or generally feel unwell. At this level, physical activity takes extra effort. We may experience fatigue that doesn’t disappear after sleep. Because extra blood has gathered in the belly, we often feel heavy there and just want to sit or lie down.
Stress Management
49
The diagnosis of an asbestos related disease can be a life changing event! Whether you have a benign disease or a malignancy you will be wondering what the future holds and how you will cope with it.
Whether you are the person with the diagnosis, the wife, husband or partner, a family member or friend, the feeling that little can be done is devastating.
We are all different and we will each work out how to deal with our situation in a way that suits ourselves.
What are some of the things we can do better to handle our disease and what skills do we need to manage the changes in our lives?
What works for one doesn’t necessarily work for another, the decisions we make will fit with our personality, our family and personal values and beliefs, our lifestyle and life experiences.
We have looked at good nutrition as a cornerstone of your wellness program. This is really important as food can have a profound effect upon our vitality and moods.
Stress management and relaxation also play a big role in your quest to live well. Whilst nobody feels on top of the world all the time, there is much we can do to feel good most of the time. Your diagnosis is a life sentence. You will need to be resourceful and resilient to meet the challenges ahead. Understanding how distress affects us physically, mentally and emotionally can help us better manage our circumstances. It can help us take control.
If you eat nourishing meals and snacks you will feel much better and more able to cope. Remember, when we are under stress our digestion slows down. This is about learning to roll with the punches and how to get up when we fall down.
It is very normal for us to be engulfed with a sense of hopelessness when we are confronted with a life threatening illness.
Often our first response to being told about our illness can be shock or disbelief. The feeling is surreal, as if we are on the outside looking in, or everything is happening around us. We become numb and isolated. Next, we can become angry, annoyed, irritated, frustrated, confused or resentful of what is happening to us. We begin to bargain our way through the situation. We look for help, and try to find answers to our plight. We might go into a frenzy of activity, evading the inevitable reality of the diagnosis, we avoid facing the truth of our situation. There has to be a way out. As we come to a gradual realisation of what it really means, we begin to feel an intense sadness about our circumstances. We can withdraw from our family and friends, and become lethargic and apathetic. We might put on a happy face, but inside we are weeping. Coming to terms with our diagnosis and the full implications of what we are facing, we begin to focus on what we can do that will make the most of what we have. This reluctant acceptance of our new reality is full of challenges, it is a whole new ballgame. Adapted from work by Elizabeth Kubler-Ross
50
Stress Management
Meditation Ian Gawler, a cancer survivor who has spent almost three decades helping people live with a cancer diagnosis, believes that meditation is a way to bring calm into your life and a greater sense of peacefulness.
He says “For many people meditation has been enough in their quest for sustainable good health. Practised regularly, meditation frees them from the bondage of stress, allows them to relax and so enjoy life to the full. Do use this basic self help technique and make it a part of your life. The benefits will repay the initial effort.�
There are many schools of meditation; for the uninitiated the picture of a holy man sitting cross-legged in a contemplative state is what they think it is all about.
It is often a good idea to find a class and learn how to meditate. The kind of meditation you choose will depend upon your personal preference and physical fitness level. You might want to kill two birds with one stone and get your exercise along with your meditation. Tai chi, Chi Gong, Yoga and Pilates are all forms of active meditation that energise and achieve both fitness and relaxation. Even swimming, with its focus on breathing will achieve excellent results. Yoga can be either active or passive and a good yoga teacher will tailor a program especially for your needs. Whatever you choose, talk with the instructor and explain your circumstances so that you can get the right program for your condition.
However, throughout the world millions of people from all walks of life practise different forms of meditation, both active and passive. Generally, the common denominator in the various types of meditation is to be in a comfortable, but not too comfortable position. To focus on an activity, object, sound or thought. To be conscious of your breathing, and breathe deeply and slowly and fully exhale. Anyone can meditate in any place, at any time by applying those principles. The idea is to take a break, even if it is only for a few minutes.
Stress Management
51
Meditation Exercises A simple at home meditation relaxation exercise, which can be done sitting, reclining or lying down. 1. Place yourself in a semi comfortable position, as upright as possible. 2. Place your hands beside you in an upward position. 3. Close your eyes and focus on your breathing. Inhale through your nose as deeply as you can, expanding your belly and chest. 4. Hold your breath to the count of three, and exhale fully, blowing the air forcibly through your mouth. 5. Repeat six times. 6. Continue the deep breathing without holding your breath, inhaling through your nose and exhaling through your mouth. 7. Now focus your attention on your body and imagine the breath flowing down through your chest and into your belly, exhale. 8. Now breathe deeply into your pelvis and exhale. 9. Take the breath down into your thighs and exhale. 10. Breathe down into the calves of your legs and exhale. 11. Now breathe right down into your toes and exhale. 12. Reverse the process until you are again breathing into your belly and chest. 13. Continue breathing as in 12. for as long as you want. 14. Become aware of the sounds around you and listen for a while. 15. Open your eyes and look around noting the shapes and colours. 16. Stretch your body, arms and hands, legs and feet.
Once you have mastered the meditation/relaxation exercise you might want to try a visualisation technique to add another level of relaxation to your program. With a visualisation you follow the breathing pattern described previously and use your imagination to construct an imaginary place of quiet and peacefulness to which you can escape in your mind, it might be based on a place that you find relaxing and restful. Follow the meditation/relaxation exercise steps 1 – 11 1. As you breathe deeply begin to imagine that you are in a beautiful quiet place, in a natural environment. 2. Imagine the shapes and colours surrounding you. 3. Identify the shapes and colours. eg. Trees, vegetation, flowers, sandy beach, a river, creek, lake or the sea, blue sky, white clouds etc. 4. Listen for the sounds. eg. Wind blowing, birds singing, cicadas, the rustle of leaves, waves or flowing water etc. 5. Allow yourself to enjoy your surroundings, be keenly aware of the experience. 6. Discover new things about the place you’re in, things you hadn’t noticed at first. 7. Lock this picture into your mind. Hold it there for as long as you can until it fades from your vision. 8. Focus back on your breathing and continue for as long as you want. 9. Become aware of the sounds around you and listen for a while. 10. Open your eyes and look around noting the shapes and colours. 11. Stretch your body, arms and hands, legs and feet. Whenever you are feeling stressed just close your eyes, breathe deeply and slowly, and recall the picture of your beautiful quiet place. Hold it for as long as you can until it fades from your vision. This can be a quick fix for those times when you can’t go through a full meditation/relaxation exercise.
52
Stress Management
Relaxation Exercises Exercise 1 Another quick fix is a stress release technique used in kinesiology. 1. Close your eyes, breathe deeply and slowly, and place your fingers across your forehead. 2. Focus on the issue that is bothering you and systematically go through the problem. 3. Explore possible solutions, looking at the pros and cons of each option. 4. Focus back on the issue and identify the most appropriate solution. 5. Take a deep breath and exhale fully. 6. Open your eyes and look around you.
Exercise 2
Exercise 3
Using this technique can be a useful way to sort through issues that are bothering you or you are having difficulty making decisions about. It can also be used when you are experiencing high stress levels, are at your wits end, or simply don’t know what to do.
‘Cross crawl’ helps us to better co-ordinate both physically and mentally, which is why people often go for a walk to clear their head.
1. Close your eyes, breathe deeply and slowly, and place your fingers across your forehead. 2. Focus on your breathing, in through your nose and exhale through your mouth. 3. Continue until you feel your body and mind calm down and sufficiently relax. 4. Become aware of the sounds around you and listen for a while. 5. Open your eyes and look around noting the shapes and colours. 6. Stretch your body, arms and hands, legs and feet.
It follows a normal walking movement with various adaptations. You can do it standing, sitting or lying down. 1. March time on the spot lifting your knee and touching it with the opposite hand. 2. Continue this opposite sided movement for as long as you can. If you are confined to bed it may be difficult to raise your knee so as to touch it with your opposite hand, in this situation, just raise opposite arm and leg simultaneously, and repeat the process as many times as you are able.
Stress Management
53
Often what we need is an energy boost. Again Kinesiology offers a number of techniques that can be adapted to any level of fitness and can be done at any time in any place, including bed. ‘Switching on’ is a way to defuse stress, increase thinking capacity and physical energy. It is simple and easy to do, taking only a few minutes. You can be standing, sitting with feet together, flat on the floor, or lying with your legs uncrossed. Rebounding on a mini trampoline is lots of fun, and like swimming, takes the pressure off your body. Just walking instead of jumping brings health benefits without the exhaustion that of¬ten comes from more strenuous forms of exercise. Purchase a mini tramp that is not too firm and not too soft when you bounce. You should not be able to feel any jolting on your joints and you should feel energised after about a dozen bounces. If you don’t feel up to standing to bounce, you can sit on the trampoline mat and have someone bounce it for you. This will offer similar benefits without your having to do the work! You can just take an ‘on the spot’ stroll and work up to a gentle jog, depending upon how you feel at the time. If you do this a few times a day you’ll soon notice a difference in your physical strength and also your emotional wellbeing.
Exercise 4 1. Holding one hand over your belly button, firmly rub the hollows under the inner knob of your collar bone. 2. Whilst doing this, repetitively and slowly, move your eyes from right to left and back again. Changing hands, repeat the process.
Exercise 5 1. Holding one hand over your belly button, and using your middle and pointer finger, simultaneously rub above your top lip and below your bottom lip. 2. Whilst doing this, repetitively and slowly move your eyes up to the ceiling and down to the floor and back again. Changing hands, repeat the process.
Exercise 6 1. Holding one hand over your belly button, firmly rub your tailbone. 2. While doing this, repetitively and slowly move your eyes from a distant point to a close point and back again. Changing hands, repeat the process.
Exercise 7 1. Run an imaginary line from your pubic bone up to just under your bottom lip, and down again. 2. Repeat this three times finishing at the point below your bottom lip. Changing hands, repeat the process.
54
Stress Management
Aromatherapy How powerfully evocative is a smell? We can be repelled and disgusted or inspired and motivated. We can be taken back in time, distant memories triggered. Our appetite can be stimulated and our softer, romantic side brought out. Smells can make us feel good - and not so good. In an instant our mood can be changed, emotions roused and we can be in another space in no time flat! Aromatherapy harnesses the healing power of essential oils to influence how we feel in body, mind and spirit. Essential oils can be added to massage oils to soothe and relax the body and to reduce pain and tension.
You don’t need to be a scientist to become an expert at mixing essential oils. Your personal preference will determine what oils you combine to get your own unique blend.
They can be used to disinfect, clean and heal wounds, and can be taken in medicines. You can sprinkle the oils on pillows and bed linen, and mix your own pot pourri to make your rooms smell nice and fresh.
•
Always store your pure essential oils in sealed, dark glass bottles in a cool, dark place.
•
Always use glass or porcelain/china containers for mixing and blending.
They are great for house and garden, and can be used for disinfecting and as an insect repellent.
•
A rule of thumb is that more than a little is too much – a few drops is all you need - essential oils have powerful but subtle effects in small doses.
•
Generally never blend more than three oils together
•
Essential oils are concentrated and very potent – they should never be directly applied to the skin - always dilute in a base, or carrier oil.
•
Use cold pressed sweet almond oil as your base or carrier oil for bath and massage blends.
•
Essential oils can be added directly to bath water or to footbaths.
•
Never inhale directly from the bottle – the smell can be overpowering - and counterproductive.
•
Label your blended oils so you know what is in the mix.
Wonderfully versatile, essential oils have a multitude of uses and have been used since time immemorial for their therapeutic value and simply to add pleasure to our lives. It is important to purchase pure oils. They are more expensive but you are getting the full benefit of the essence and you use less than if it has been adulterated with filler oils and possible toxic substances. When you have a lung condition you cannot afford to inhale vapours that might be detrimental to your lung function. A popular way to get the healing benefits of essential oils is to use a vaporiser, either an electric one or a candle heated essential oil burner. There are many different oil combinations that can be put together to relax and soothe, or to invigorate and stimulate the senses. As you become more confident you can experiment and create your own blends. We instinctively know what works best for ourselves and only you can know how you respond to different combinations. You can mix a perfume, make an aftershave lotion or deodorant using your favourite blend and get the benefits throughout the day, wherever you are.
Stress Management
55
Using Essential Oils Inhalation
Add 6 – 10 drops of essential oil to a bowl of steaming water. Place a towel over your head and inhale through your nose and exhale fully. Repeat the process and periodically remove the towel and breathe fresh air, and clear your nasal passages. CAUTION: Consult with your medical practitioner before using an inhalant.
(No more than 3 oils in one blend) Anxiety
Benzoin, Bergamot, Geranium, Lavender, Neroli, Sandalwood
Vaporiser
Depression
Fill the bowel with water, add 5 drops of essential oil, turn on power or light a candle. As the water heats, the aroma will diffuse throughout the room.
Bergamont, Clary sage, chamomile, Geranium, Jasmine, Marjoram, Neroli, Patchouli, Rose, Sandlewood, YlangYlang
Exotic bath time
Mental Fatigue
Fill the bath with very warm water and add 10 drops of essential oil, 2 tablespoons of sweet almond oil and 1 cup of Epsom salts. Light some candles and turn on the music. Soak for as long as you like.
Relaxing foot bath
Half fill a large container with reasonably hot water; add five drops of essential oil and a 1â „2 cup of Epsom salts. Put both feet into the bath and enjoy!
Relaxing hand bath
Half fill a large container with reasonably hot water; add five drops of essential oil and a dessertspoonful of sweet almond oil. Put both hands into the bath and massage whilst you soak. The foot and hand baths are wonderful just before you have foot or hand massage or reflexology.
Lovely linen or Pillow talk
Two drops of essential oil on your pillow can ensure a restful night, or you might want to be adventurous and try a reputed aphrodisiac oil if you dare!
Handkerchief magic
Put a drop of essential oil onto a handkerchief and you can have a quick whiff whenever you want.
Room freshener
Blend 12 drops of essential oil into 10 tablespoons of water and add 1 tablespoon of vodka. Shake well before spraying around your room.
Massage oil
Add 2 drops of essential oil to each tablespoon of sweet almond oil.
56
Some useful blends
Stress Management
Eucalyptus, Peppermint, Rosemary
Insomnia
Chamomile, Lavender, Marjoram, Neroli, Patchouli, Rose, Clary sage, Sandlewood, Ylang Ylang
Shock
Chamomile, Rosemary, Neroli, Peppermint
Physical aches & pain
Bergamot, Chamomile, Eucalyptus, Lavender, Marjoram, Peppermint
Physical tension
Benzoin, Chamomile, Lavender, Marjoram, Rose, geranium
Essential oil
Function
Use
Benzoin
Supports respiratory system
Vaporiser, bath & massage oils, inhalation. Can be used whenever tension causes chest tightness and restricted breathing, relieves coughs & colds.
Bergamot
Supports nervous system. Anti-depressant
Vaporiser, bath & massage oils. Best used early morning, uplifting & refreshing.
Supports nervous system, reputed aphrodisiac. Use sparingly
Vaporiser. Helps relieve depression, relaxing.
Chamomile
Supports nervous and digestive systems.
Vaporiser, bath & massage oils. Relaxing, helps relieve tension headaches, nervous digestive problems and insomnia.
Eucalyptus
Supports respiratory system. Antibacterial, antiviral, antifungal.
Vaporiser, bath & massage oils, inhalation, helps clear airways and disinfests air. Helps relieve aching muscles. Household disinfectant. Apply to wounds and fungal infections.
Geranium
Supports nervous system. Antidepressant.
Vaporiser, bath & massage oils. Refreshing, helps with nervous tension and exhaustion. Relieves insomnia.
Grapefruit
Supports digestive and nervous systems.
Vaporiser, bath & massage oils, inhalation, Helps with the digestion of fatty foods. Uplifting effect, soothes headaches and nervous exhaustion.
Jasmine
Supports nervous system, reputed aphrodisiac.
Vaporiser, bath & massage oils. Lifts the mood when experiencing debility, depression and listlessness.
Lavender
Supports digestive and nervous systems. Skin conditions, sunburn & burns. Antiseptic.
Vaporiser, bath & massage oils, cosmetics. Useful for stress relief, deeply relaxing & calming.
Lemon
Supports immune and nervous systems. Skin & hair conditions. Antiseptic.
Vaporiser, bath & massage oils, cosmetics. Refreshes and clarifies thinking.
Marjoram
Supports musculoskeletal and nervous systems
Vaporiser, bath & massage oils. Has a calming and warming effect. Great for soothing aching and tired muscles, headaches and insomnia.
Neroli
Supports nervous system.
Vaporiser, bath & massage oils. Helps relieve stress associated with shock – palpations, anxiety and hysteria.
Peppermint
Supports respiratory and nervous systems.
Vaporiser, bath & massage oils, inhalation. Helps relieve catarrh, and ease tension headaches. Relieves aching feet.
Patchouli
Supports nervous system & skin conditions.
Vaporiser, bath & massage oils. Small amounts stimulate, whilst larger amounts sedate.
Rose
Supports nervous system, reputed aphrodisiac
Vaporiser, bath & massage oils. Assists in relieving anxiety, relaxes and helps unwind.
Rosemary
Supports nervous system
Vaporiser. Helps relieve headaches and nervous exhaustion. Assists in overcoming mental fatigue and debility.
Sandalwood
Supports nervous system, reputed aphrodisiac
Vaporiser, bath & massage oils. Helps relieve depression, relaxes and stimulates.
Ylang Ylang
Supports nervous system
Vaporiser, bath & massage oils. Helps relieve tension, anxiety, depression, panic attacks and insomnia.
Clary sage
Stress Management
57
Massage The easiest form of selfmassage is foot and hand reflexology. You can do this with or without oil, and the great benefit is that you can do it any time and in any place. Different sections of the foot and hand relate to the various body parts and organs. By applying pressure to these areas you can improve your health and wellbeing.
THE METHOD IS REALLY SIMPLE 1. You prepare by rubbing the whole hand or foot with a pressing motion. 2. Then, using your thumb or middle finger, you systematically press with a circular rubbing motion on the points illustrated in the chart. 3. When you find a point that is tender, lumpy or tense, you continue to work it until the pain or tension eases or disappears.
If you’re very lucky you can get someone else to do it for you.
EAR MASSAGE It might sound dippy, but a vigorous ear massage is just the thing to give you an instant energy burst. As with the hands and feet, according to traditional Chinese medicine your ears have direct links to the rest of your body. Rather than worry about the specific points, all you need to do is: 1. Starting at the top, with a rolling motion pull your ear firmly from the inner section outwards. 2. Work around until you reach the lobe. 3. Repeat the process three times.
58
Stress Management
Chinese medicine is based on the organs being connected to different parts of the body allowing them to be stimulated by massaging other areas.
Essentially, the two main schools of massage are the Swedish style and Acupressure style. Swedish is a soft or deep tissue type of bodywork that relaxes the muscles to reduce tension, pain and discomfort, and to increase vitality. Acupressure massage has many forms including shiatsu, hand and foot reflexology, and Touch for Health Kinesiology that are all based on the traditional Chinese meridian systems and use various points similar to those used in acupuncture to bring balance to the body and generate a greater sense of wellbeing. What you choose will depend upon how you respond, sometimes the benefits take a day or so to become apparent so be prepared to have a few sessions before you actually feel tangible results. A weekly massage can make you feel great and the benefits flow through to the next one! You can also do your own massage at home, or if you’re really lucky you might have a family member or friend, who has the magic touch and likes to practice their skills on you.
Another easy energy lift is the head rub, guaranteed to make you feel alert and full of buzz! 1. Starting from the front, using the tip pads of all your fingers, gently rub all over your head with circular motions. 2. Still using the tip pads of all your fingers use firm, rapid back and forth motions all over your head starting from the back. 3. Now, still using the tip pads of all your fingers, gently but firmly tap (three times) around the crown of your head. It’s probably better for you to do this one yourself because you know just the right amount of pressure that brings the best results. This is not to say a nice gentle head massage isn’t appreciated on the odd occasion!
Whatever way you look at it, touch can be soothing and reassuring, especially when you’re feeling down or out of sorts.
MASSAGE IS PROBABLY ONE OF THE MOST POPULAR WAYS OF GETTING A FEEL GOOD BOOST, IT’S ALSO AMAZINGLY THERAPEUTIC THERE ARE LOTS OF DIFFERENT TYPES OF MASSAGE, WHY NOT TRY A FEW TO FIND OUT WHAT KIND YOU PREFER
Stress Management
59
Natural Therapies Reading You will generally be able to purchase or order these books from your local bookshop. Browse through the library or bookstore and you will find many excellent titles with lots of great pictures on relaxation, meditation and massage.
Natural Highs
Step by Step Massage and Aromatherapy
Patrick Holford and Dr. Hyla Cass Judy Piatkus (Publishers) Ltd. email: info@paitkus.co.uk
Mark Evans, Suzanne Franzen & Rosalind Oxenford. Hermes House. Available from Angus & Robertson Bookshops.
Meditation – Pure and Simple Ian Gawler. Michelle Anderson Publishing. PO Box 6032, Chapel Street North. South Yarra 3141. Ph. 03 9826 9028 email: mapubl@bigpond.net.au
The Creative Power of Imagery Ian Gawler. Michelle Anderson Publishing. PO Box 6032. Chapel Street North. South Yarra 3141. Ph. 03 9826 9028 email: mapubl@bigpond.net.au
Relief Without Drugs Ainsley Meares Souvenir Press and Fontana. Angus and Robertson
The Wealth Within Ainsley Meares. Hill of Content. Melbourne. Australia
60
Stress Management
Foot Massage - Simple ways to Revive, Soothe, Pamper and Feel Fabulous all Over Renee Tanner. Hermes House. Available from Angus & Robertson Bookshops.
Touch for Health - A Practical Guide to Natural Health with Acupressure Touch John and Matthew Thie. Touch for Health Education. Available from Equilibrium PO Box 155. Ormond. Vic. 3204 Ph. 03 9578 1229
Natural Therapies to Boost the Mood and Mind Mim Beim. Transworld Publishers. 20 Alfred Street. Milson’s Point. NSW. 2061. www.randomhouse.com.au
Traditional Chinese Medicine has given us many useful, self help techniques that we can practice to invigorate and improve our health and wellbeing. These charts will assist you to identify those sensitive areas that might need a good massage. If you have a particular health problem you might find that by rubbing the appropriate area of your foot, hand or ear you are able to relieve your symptoms and feel better. If you soak your feet or hands in hot water, with Epsom salts and an aromatherapy essential oil before your massage, the results will be much better. Depending upon whether you want a stimulating effect, or a relaxing one, will determine which oil you use.
Stress Management
61
62
Stress Management
Stress Management
63
Front of Hand
64
Stress Management
Back of Hand
Stress Management
65
Healthcare With the vast amount of healthcare professionals available today it can be difficult to know where to turn to. Palliative care is a good place to start for all sufferers of an asbestos related disease. Further healthcare options have been outlined in this chapter to provide a better understanding of the available treatments and professionals.
66
Healthcare
Palliative Care Palliative care is a holistic way of improving the quality of life of persons facing a life threatening illness. It is not aimed at curing disease, but rather relieving its symptoms and allowing the person to live the best possible life within the restrictions of their circumstances. Effective palliative care will consider all aspects of a person’s wellbeing and requires a team approach involving family, friends, medical practitioners, pharmacists and healthcare providers, to achieve the best outcomes for the individual. If you belong to a church, your priest, minister or spiritual advisor would also be part of the team, or you might consider approaching someone to discuss and explore your spiritual needs. It is a good idea to put together a ‘palliative care plan’ well before you are incapacitated and need acute care. Palliation for asbestos disease begins at the point of diagnosis and can make a big difference to how you feel about your disease and how you manage your life. A ‘palliative care team’ will include your doctors, pharmacist, allied and complimentary healthcare providers and the palliative care nurses. Your palliative care plan will be very individually designed to meet your unique needs and goals. You need to be in control and work with your team rather than being ‘worked on’. Ask questions and don’t give up until you get a satisfactory answer. The more comfortable you are with your treatment, the more effective it will be for you. Good palliation will enable you to live to the max for as long as you can; quality of life is the objective.
As your disease progresses the palliative care nurses can organise things like an oxygen concentrator, nebuliser or a special bed and mattress that can be more comfortable if you are confined to bed a lot. Although your palliative care team may never meet each other, good communication between yourself and each member of your team will ensure a collaborative and co-coordinated approach to your palliative care plan. Remember, effective palliation will free you to do the things you want to do, within your capabilities. Often there are confronting and difficult decisions you will need to make regarding treatment options. If you have mesothelioma you may be offered chemotherapy. For some people, treatment with Alimpta has offered a few extra months of life and they are willing to put up with the associated discomfort and side effects to have this chance. (approximately 41% have this response, and some have more than one series of 6 treatments over a 5 month period). For others the decision to let the disease run its course is preferable. They opt for quality time with symptom management so that they can do the things that are important to them whilst they are still well, rather than put up with the discomfort of chemotherapy. Whatever your treatment decisions, they will be made easier if you talk through the options and have all the information before you make your choice.
Healthcare
67
Record Keeping and Health Diary
MEDICATION
Dosage
Morning
Noon
Afternoon
Night
SUPPLEMENT
Dosage
Morning
Noon
Afternoon
Night
QUESTIONS to Ask Doctor/Support Team
68
Healthcare
Photocopy for your own record keeping
Things to do Today...
Comments
Healthcare
69
Record Keeping and Health Diary - “How I’m feeling”
4 • Peaceful • Calm • Content • Loving • Secure • Inspired • Dynamic • Enthusiastic • Creative
3
2
1
• Satisfied • Honest • Accepting • Appreciative • Nurturing • Compassionate • Caring • Affectionate • Forgiving
1
2
3
• Sad • Unhappy • Lonely • Embarrassed • Dejected • Negative • Pessimistic • Apathetic • Don’t care
4 • Melancholy • Mournful • Sorrowful • Despairing • Indifferent • Depressed • Resentful • Terrified • Angry
5
DEPRESSED
5
PEACEFUL
Spirit/Emotional
Mind/Mental
4
3
2
1
• Hopeful • Irritated • Jealous • Nervous • Scared • Shaky • Stressed • Upset • Uptight
• Positive • Mentally active • Motivated • Resilient • Adventurous • Capable • Confident • Strong • Good humored
1
2
3
• Afraid • Annoyed • Anxious • Apprehensive • Discouraged • Disinterested • Distressed • Frightened • Hurt
4 • Negative • Withdrawn • Miserable • Overwhelmed • Resentful • Bitter • Hostile • Aggressive • Terrified
5
NEGATIVE
POSITIVE
5
Body/Physical
70
4 • Energetic • Active • Vigorous • Vital • Relaxed • Comfortable • Rested • Strong • Balanced
Healthcare
3
2 • Cool • Out of sorts • Feverish • Indigestion • Nauseated • Vomiting • Diarrhea • Constipated • Weary
1
1
2
• Lazy • Inactive • Tired • Uncomfortable • Restless • Trembling • Shaky • Clammy • Tight
3
4 • Hot • Cold • Numb • Stressed • Weak • Breathless • Miserable • Exhausted • Lethargic
5
LETHARGIC
ENERGETIC
5
Photocopy multiple pages for your own record keeping
Mark temperature
Mark where pain occurs
• Pain free • Dull • Annoying • Tiring • Nagging • Mild
• Miserable • Aching • Burning • Cramping • Spasms • Moderate
• Nauseating • Constant • Hurting • Radiating • Penetrating • Shooting
• Stabbing • Splitting • Intense • Sharp • Crushing • Torturing
• Blinding • Piercing • Searing • Viscous • Unbearable • Need help
SEVERE PAIN
NO PAIN
Circle words that describe your pain
Pain Threshold
2
3
4
5
6
7
8
9
• Relaxed • Peaceful • Content • Happy • Joyful • Symptom free • Pain free
• Comfortable • Out and about • Doing things • Physically active • Mentally active • Mild symptoms • Mild pain
• Dull • Out of sorts • Weary • Irritable • Tightness • Manageable pain
• Flat • Tired • Nauseated • Constipated • Indigestion • Feverish • Breathless
• Depressed • Exhausted • Weak • Vomiting • Diarrhea • High temperature
UNCOMFORTABLE
COMFORTABLE
Circle words that describe your comfort level
Healthcare
71
Allied and Complimentary Healthcare Acupuncture Over the years acupuncture has been met with a high degree of scepticism, however, as scientific evidence increasingly validates the practice, it has become a mainstream treatment practiced by traditionally trained practitioners and medical doctors. Based on a belief in Chi or life energy that flows systematically around the body via meridians or channels, the insertion of needles into specific points along the meridian balances the Chi to relieve pain and discomfort and promotes health and healing. Medical acupuncturists usually practice symptom based acupuncture with more focus on results rather than the theoretical framework for its practice. Traditionally trained acupuncturists use a number of diagnostic methods including pulses and tongue diagnosis and work within the traditional systems. Both are effective, however the traditional approach is more finely tuned and often has longer term results.
Aromatherapy The use of Aromatherapy can be traced back through the medical, social and religious practices of almost every major world civilization for more than 4000 years. Put simply, aromatherapy is the therapeutic use of aromatic plants (blossoms, herbs, spices etc.). Artificially replicated oils are not therapeutic and a properly trained aroma therapist, who is able to blend appropriate oils for a beneficial result, uses only steam distilled, natural unadulterated oils. These can be mixed with cold pressed carrier oil. Mostly, aromatherapy is used for relaxation and combined with massage. However, a well trained aroma therapist can mix blends that can be used for a range of ailments to improve health and wellbeing. The essence is carried to the targeted area either through the sense of smell or inhalation and by absorption through the skin.
Bowen Technique (Bowtech) Bowtech is a process rather than a treatment. Using a series of gentle ‘moves’ the therapist stimulates the body’s own self healing processes. Bowtech can be applied for physical injury, emotional distress and for disease states. It is a complementary therapy that can be administered along with other treatments, however, it is better to leave at least four days between a Bowtech session and other body work. The process is extremely relaxing and ideally 3 – 4 sessions will bring a result.
Chiropractic In recent years Chiropractic has become a mainstream therapy and is often the first point of reference for people suffering physical injury and chronic back troubles. The core of a chiropractic treatment is spinal manipulation whereby the spine is adjusted to relieve pressure on spinal nerves and stimulate healing. Diagnosis may be through a case history, physical examination and X-ray. Some chiropractors only use manipulation, however, many also utilise massage, nutrition and relaxation as part of their practice. 72
Healthcare
Counsellor A counsellor is trained to assist people to resolve life difficulties. They will work with a person to develop strategies and the necessary skills to be able to come to terms with a situation and to move forward. Usually a counsellor will be part of an organisation such as Lifeline, the Cancer Council or similar group and will have specialised skills in particular areas of need. It is often a good idea to talk things over with a counsellor to get a different perspective of your issues and sort through the emotional highs and lows.
Dietician A dietician assists people to follow a healthy eating program. They are aligned with mainstream medical practice and doctors often refer patients for nutrition advice. Dieticians work in private practices or hospitals and health services and often form part of a health team to deliver programs for specific ailments to target populations eg. Diabetes, heart disease, obesity, eating disorders, maternal & child health etc. A dietician can work with you to improve or change your eating habits, and to improve your general health and wellbeing.
Herbals Shrouded in the mists of antiquity, every culture from the beginning of time to the present day has used plants for their medicinal benefits. Even today around 75% of drugs are plant derived and research is constantly investigating the use and efficacy of plant derivatives. Mostly these originate from their use in herbal medicine. For example curare, a component in anesthetics, is used for poison arrows in the Amazon. Digoxin, a drug used for heart disease, is derived from the Foxglove plant. Morphine, commonly prescribed for pain, is derived from the opium poppy. Salicylic acid, a derivative of Willow bark, was the chemical forerunner of aspirin. It has since been synthesised and was a trigger for the modern pharmaceutical industry. Modern herbal practice can draw on many formulas from many different cultures and herbalists are usually trained in the European or Oriental traditions, some practice both. Whilst most herbal remedies are very safe, there are some that need to be carefully monitored and should only be prescribed by a qualified herbalist. Sometimes there can be drug/herb reactions and it is important that your doctor is aware of any herbs or supplements you might be taking; your herbalist also needs to know what drugs you are on. Herbal remedies can either be included as whole herbs in your diet or as liquid formulas, pills and tablets, or if you visit a Traditional Chinese Medicine practitioner you may get a bundle of dried herbs to boil up at home. Ointments, salves and creams can be applied topically to relieve pain and treat injuries, wounds, burns, sores and bruises.
Homeopathy Homeopathy is based on the principle that ‘like cures like’. For example the red onion that causes your nose to run and brings tears to your eyes is used in a homeopathic formula to treat hay fever. Developed by the German physician Samuel Hahnermann in the seventeenth century, homeopathy uses plant, animal and mineral substances that are ‘potentised’ to produce a ‘remedy’. Hippocrates, acknowledged as the father of modern medicine, practiced a similar form of medicine and coined the phrase ‘likes are cured by likes’. As in modern homeopathy, Hippocrates believed that each remedy must be tailored to the individual and that although the illness may be the same, treatment might be different depending upon the circumstances of the person. In Europe homeopathy is practiced by many medically trained doctors, elsewhere practitioners are trained in Homeopathic Colleges.
Healthcare
73
Hypnotherapy The popular vision of the stage hypnotherapist making people do weird and strange things put hypnotherapy into the realm of the magical arts. Clinical hypnotherapy is far removed from the pantomime and is practiced by professional hypnotherapists, psychologists, counsellors, neuro linguistic program (NLP) practitioners and other health care professionals. The experienced hypnotherapist can induce a mild state of relaxation through to a very deep state of hypnosis. In some ways the state mimics a meditative condition and achieves similar results. Hypnosis can be used for stress management, anxiety, tension and relaxation or it can be targeted towards overcoming fears, phobias, inhibitions and addictions.
Kinesiology Kinesiology is practiced in different forms by chiropractors and sports physiologists and has evolved as a modality to encompass a diverse range of applications. The method we will discuss here is Touch for Health which has been packaged as a tool that can be used by non-health professionals to improve health and wellbeing. An eclectic meld of western and eastern traditions, Touch for health uses muscle testing (chiropractic) as an assessment tool to determine where the blocks in meridian (Traditional Chinese Medicine) energy flow are located. Then a number of different ‘corrections’ can be made to re-establish or normalise energy flow. They include acupressure massage and light touch as well as exercises that stimulate neurological function. The techniques are simple and easy to learn, and can be done by another person or self applied. A Touch for Health ‘balance’ works in much the same way as acupuncture, but without the needles! It can be used for physical problems, to reduce pain and discomfort, mental and emotional tension, and to improve vitality and energy levels.
Massage Therapeutic massage is used for both relaxation and remedial purposes. It can involve soft and deep tissue techniques that can be both relaxing and invigorating. As with aromatherapy, massage has been an important part of medical folklore and history since ancient times. Most modern massage, including Swedish, is based on oriental massage techniques that were refined over thousands of years. Massage is often used along with other therapies including chiropractic, osteopathy and physiotherapy. Regular massage can be very beneficial to people with chronic health problems to help ease tension and relieve aches and pains.
Psychology Psychologists work in many fields such as criminology, sport, industry and business, research and mental health. Clinical psychology is more focused on the individual, and their relationships. A clinical psychologist will work with the person and assist him/her to move through a life crisis and to develop skills and personal resources to deal with their situation, particularly in helping people to resolve relationship difficulties.
74
Healthcare
Naturopath A naturopath practices holistic healthcare and uses a range of therapies to address the physical, mental and emotional aspects of a client’s wellbeing. Various assessment methods are used including case history, iridology, pulse and tongue diagnosis, kinesiology, haemoview blood analysis, hair analysis, and vitality longevity analysis (VLA). Recommendations will often include dietary measures, supplementation with nutrients or herbs, massage and exercises and lifestyle changes along with environmental changes such as non-chemical body hygiene and household, laundry and other cleaning products. In particular nutritional therapy, involving diet and targeted supplementation is used to assist with disease management. Sometimes an elimination diet may be necessary where there is intolerance to various foods, or food additives. Today many medical practitioners are trained in nutritional therapy or will refer patients to a naturopath.
Occupational Therapy The primary goal of occupational therapy is to enable people to participate in the activities of everyday life. Where there is any degree of disability or immobility, the occupational therapist will look at ways to modify the person’s environment so that they are able to continue doing things within their physical capability. Sometimes simple changes to the way things are done may be all that is needed. The occupational therapist will advise on suitable equipment and tools to make life easier for people with restricted mobility.
Osteopathy The primary focus of osteopathy is the restoration of function. A combination of gentle manipulation, movement training and exercise are used to assist a person recover after injury or illness. The objective is to help people gain as much movement and physical independence as possible so they can resume their normal job or lifestyle. The osteopath works closely with the patient to set goals and develop a practical treatment plan.
Meditation Meditation has emerged from the orient as a modern day panacea for stress and as a way to find your ‘inner peace’. However, it has been the mainstay of most religious traditions from time immemorial whether we call it prayer, trance or meditation, or even ‘day dreaming’; we have been practicing it for a very long time. Essentially, whatever way we relate to meditation, its practice can bring physical, mental and emotional benefits. We can transcend our everyday reality and gain a sense of calm in the midst of our adversity. Scientific research has validated the power of meditation to bring about significant changes, particularly on the emotional level. In a way it helps us to discover or confirm our own ‘truth’ and to find peace within ourselves. Today we don’t have to join a religious denomination to benefit from meditation. There are many health oriented groups that teach meditation for its therapeutic effects.
Reflexology Hand and foot reflexology can be traced back 3000 years to ancient China and wall paintings in Egypt show that a type of foot massage was practiced there a thousand years later. More recently western practitioners have adapted the techniques and it has become a popular therapy for both relaxation and the treatment of specific disorders. The theory behind reflexology is that different points on the foot and hand correspond with specific organs and body parts. These points are stimulated by direct finger pressure that includes firm or gentle massage. An experienced reflexologist develops sensitivity to tension and changes in foot or hand physiology and will work on those areas to stimulate the body’s own resources to reduce pain and assist healing. However, anyone can apply the techniques and a little practice will soon bring results. It is a particularly useful therapy for people who are confined to bed or have limited mobility. It can be very relaxing as well as being therapeutic. A relaxing foot or hand soak followed by an aromatherapy massage works wonders for your morale and can have you invigorated or asleep (depending upon which oil you choose) in no time at all!
Healthcare
75
Pharmacist Pharmacists are the key providers of medicines and medicine information. They are highly trained experts in drug formulation, use, storage and disposal. It is wise to use the same pharmacy for all your medicine needs, that way you can develop a relationship with your pharmacist and s/he can monitor your medications and give appropriate advice regarding possible side effects, incompatible drugs, nutrients, herbs and foods, and appropriate dosage. Careful management of your medications can help keep you well, and better manage pain and discomfort.
Physiotherapist Physiotherapists assist people with movement disorders which may have been present from birth, acquired through accident or injury or as a result of illness such as stroke, arthritis etc. They use a variety of techniques to help your joints and muscles function better and can work with you to reduce pain and discomfort and to devise an individual exercise plan that takes into consideration your circumstances, health and lifestyle. Some physiotherapists specialise in respiratory physiotherapy. These therapists are able to help with breathing exercises and individual strategies that can aid in improving your quality of life.
Reiki Reiki is a way of channelling energy to stimulate a person’s natural healing abilities. Although the technique has a strong spiritual focus it can be learned by anyone open to its use and received even if you don’t believe in the theoretical framework for its delivery. It involves holding the hands above the body in a series of moves that focus the healing energy to those parts that need attention. The session is very relaxing and you often feel a sense of warmth over the area being covered. It works on the physical, mental and emotional aspects of wellbeing.
76
Healthcare
Yoga Respite Care When someone has an illness or disability that requires constant care, the provision of respite can be beneficial for both the person needing assistance and the carer. It enables both to have a break from each other’s company and to recharge their batteries. Respite can be provided in the home environment or an institution, it can be either day care or a periodic stay at a respite centre, hospice or other care facility.
Social Work Social workers help people deal with personal and social problems. They can provide people with information about services to assist them and refer them to the appropriate organisation for help.A social worker can be the mainstay of your life if you are working through a tangle of bureaucracy to access services and benefits. They generally know where to go and who to talk with and will provide a listening ear to your problems.
Originating in India, Yoga is another ancient tradition that has been embraced by the west. Designed to stimulate the flow of energy through the Chakras, positions can range from simple, easy to do postures through to very complex movements that can take years to master. Yoga employs posture, movement and breathing to achieve mental, physical and emotional harmony. It can be practiced by anyone, regardless of fitness or ability. A proficient yoga teacher will be able to design a program that meets individual needs and accommodates physical infirmity and disability.
Shiatsu Shiatsu has become the generic name to describe many different types of oriental massage. Based on the principles of Traditional Chinese Medicine (TCM), Shiatsu uses finger pressure to stimulate acupressure points that correspond with the meridians in TCM. Combined with stretching techniques, shiatsu is a powerful method that can bring remarkable changes to a person’s health and wellbeing. A shiatsu practitioner can be both a therapist and coach, providing useful exercises that you can do between treatments.
Chi Gong & Tai Chi Practiced as a daily ritual by millions of people worldwide, Chi Gong and Tai Chi are exercise systems based on the principles of TCM and Chinese martial arts. Using a series of gentle, flowing movements, and controlled breathing, the exercises work to restore ‘chi’ or life energy. The practice of these exercises can increase physical strength, improve balance and posture, induce relaxation, and enhance general health and wellbeing. Traditional Chinese Medicine (TCM) is the oldest documented form of continuing healthcare, its origins lost in antiquity. Not easily understood by the western mind, TCM is an energetic health system based on the belief in chi or life energy that flows systematically through the body influencing organ function. Chi balance can be disrupted by internal and external influences and the TCM practitioner will evaluate the patient’s health using a number of diagnostic methods. They include physical examination and observation of skin tone and texture, voice tone and pitch, tongue, posture and movement, and importantly assessment of the pulses. Chi balance can be restored through various therapies including acupuncture, massage, moxa, nutrition, herbs and exercise. Often a number of different therapies will be combined to get effective results.
Healthcare
77
Life It is important to maintain a balanced life and enjoy your recreation time. A diagnosis of an asbestos related disease does not mean you cannot enjoy yourself. In fact, it is vital during this time to plan ahead and enjoy every moment you have. This chapter outlines how to prepare your affairs and enjoy recreation time.
78
Life
Life After Diagnosis: What Next? Once the shock has worn off, we begin to think about how we’re going to deal with our situation. Whether we have a benign disease or a terminal illness, many of the actions we take will be the same. The immediacy of our circumstances demands that we put our affairs in order so as to free us up to get on with the real job which is to look after ourselves and to make sure we get the best possible treatment and support. Once we have sorted out our personal, household and business affairs, we can at least have peace of mind that others won’t carry the burden of having to worry about them down the track. You need to be very clear about your wishes and to give instructions about things that are important to you in the event that you become incapacitated and are unable to make your own decisions.
In practical terms, if we have mesothelioma or lung cancer, we enter into a blur of treatment, legal action and the emotional reactions to our diagnosis. It can be difficult to focus on putting our affairs in order. It is always a good idea to talk things over with your wife/husband or partner, family member/s or a trusted friend. This way you’re sharing the load and they feel that you trust and value their input. They also gain a greater understanding of what you want. You can get on with doing things that really matter like spending time with family and friends, doing things you’ve always wanted to do, concentrating on keeping well and having the best quality of life possible.
We should do these things anyway but human nature being what it is, we often put them off until we get a wakeup call and come to a realisation of our own mortality.
ONCE YOU’VE PULLED ALL THE STRINGS TOGETHER YOU CAN RELAX AND HAVE CONFIDENCE THAT WHATEVER HAPPENS YOU DON’T HAVE TO WORRY ABOUT YOUR PERSONAL AFFAIRS BECAUSE YOU’VE ALREADY SORTED THEM OUT
Life
79
Recreation Recreation is the best stress buster. Doing something you enjoy can take the edge off any problem you may have to deal with, whether you’re listening to music, watching a funny movie, escaping into a book or going fishing, the end result is that you’ve taken time out.
When you’re living with a chronic health problem you have to take advantage of the good times and do what you can, when you can. You begin to value every day in a whole new light. Sometimes it would be so easy to slip into a lethargic bundle and do nothing, but doing nothing just makes things worse. Better to get up and do what you can, when you can. Whatever it is you do that makes you happy, keep on doing it. You might even want to try something you’ve always wanted to do but haven’t had the time or money to indulge. The whole idea is to get into things that make you happy and bring fun and laughter into your life and to those around you (remember, laughter is the best medicine!).
80
Life
Even if you’re spending a lot of time in bed, there are plenty of things you can do other than watch television. A good old-fashioned jigsaw puzzle challenges the mind, a game of cards, scrabble or even snakes and ladders can be really riveting, especially if you’re playing with kids! Being as active as you can be, physically and mentally stimulates the endorphins and helps keep you well and in good spirits.
Life
81
Feeling Blue? 10 Quick Fixes for a Blue Day Add a little sunshine to your life... 1. Phone a friend
Just talking with someone who cares will bring some sunshine into your day. You don’t have to talk about your problems. The great thing about friends is that you’ve got shared experiences and common interests to talk about, or you can just have a good laugh.
2. Spend some time outdoors
Whether you’re just sitting under a shady tree or walking around the garden, nature has a way of lifting your mood and helping you feel good with the world. Watching a sunrise or sunset somehow makes us feel at one with the world.
3. Smile
Even if you don’t feel like it, a forced smile can help you to feel different. It’s hard to think negative thoughts when we are using our smile muscles. Fill your face with a great big smile and think about something that makes you happy; you’ll be able to hold on to the feeling and make it last!
4. Laugh
Like a forced smile, a hearty pretend laugh will soon have you chuckling away at nothing in particular and you’ll feel really good for the effort. There’s a lot of truth in the saying ‘laughter is the best medicine.’
5. Watch comedy
Flick to a comedy channel, watch a funny movie or tell jokes with your friends and family. Buy a stack of bad joke books if you don’t know any. Tickling your funny bone is a terrific way to set off a good belly laugh and stimulate the happy endorphins.
82
Life
6. Do something nice for someone
Doing something nice for someone when they least expect it gives you just as big a buzz as the person you’ve surprised. Planning a surprise makes you feel good, it doesn’t have to cost anything in dollars, just a little thought and consideration and you’ve made someone’s day.
7. Have a pamper day
Go out for lunch. Cook up a special treat. Fill the bath and have a soak with fragrant oils. Have a massage (find a massage therapist who does home visits). Buy some special chocolates, get a CD/ Video, and veg out for a few hours. The list is endless, just do it!
8. Play with children
Kids have a funny way of simplifying our lives. Get down on the floor and play cars, sit in the sandpit and build castles, swing high on the play gym or read them a story. They’ll love you for it and you’ll get a kick out of being a kid for a while.
10. Listen to music
Not the nice relaxing kind, find something that invigorates the spirit, challenges the senses and gets you singing along. A military march, a big band classic, the score to a great musical, whatever turns you on and gets the blood pumping.
9. Learn a rhyme
A silly ditty, a kids’ nursery rhyme, a football song, anything so long as it rhymes. Before long you’ll find yourself making up verses that tell a story of some kind or other. It’s a great way to find expression, and release a blue mood.
Remember, when we feel blue we need to get out of ourselves and find a diversion that makes us focus on something or someone else.
Life
83
Checklist The following checklist may be of assistance in helping you to systematically work through the things you need to do. The next pages contain a more comprehensive personal information guide that will assist you to tie up the loose ends. HEALTHCARE TEAM General Practitioner Thoracic Specialist Oncologist Other Specialists Palliative Care Physiotherapist Occupational Therapist Nutritionist Other Therapists
LEGAL Solicitor Compensation Will Power of Attorney Advance Care Directive
FINANCIAL Accountant Bank Account/s Investments Superannuation Insurance – Personal Insurance – Assets Assets Mortgage/s Credit Card/s Debts/Debtors Business
84
Life
Photocopy for your own record keeping
PERSONAL INFORMATION Surname ____________________________ Given name/s ___________________________________ Previous name (if applicable) ___________________________________________________________ Address _____________________________________________________________________________ _____________________________________________________________________________________ Phone _________________________ (Home) ________________________ (Work) _______________ Mobile _______________________________ Fax ___________________________________________ Email _______________________________________________________________________________ Status Single Widow/widower
Married Separated
De facto
Same sex couple Divorced
Nationality Date of Birth ____________________________ Place _____________________________ Country _________________ Naturalisation/Residency Date _________________________________ Place __________________ Passport No. ________________ Country _________________________ Religion __________________________ Place of Worship ___________________________________ Contact person _____________________________________________________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ________________________ (Work) _______________ Mobile _______________________________ Fax ___________________________________________ Email _______________________________________________________________________________ Spouse/de facto/partner Name _______________________________________________________________________________ Phone _________________________ (Home) ________________________ (Work) _______________ Mobile _______________________________ Fax ___________________________________________ Email _______________________________________________________________________________ Date of Birth ____________________ Place _____________________ Country __________________ Date of Marriage __________________ Place _____________________ Country _________________ Date co-residency _________________ Place _____________________ Country _________________ Next of Kin Name _______________________________________________________________________________ Address______________________________________________________________________________ Phone _________________________ (Home) ________________________ (Work) _______________ Mobile _______________________________ Fax ___________________________________________ Email _______________________________________________________________________________ Relationship _________________________________________________________________________ Previous Marriage/Relationships Name ______________________________________________________________ Previous name _________________________________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ________________________ (Work) _______________ Mobile _______________________________ Fax ___________________________________________ Date of Birth ___________________ Place ____________________ Country ____________________ Date of Marriage ________________ Place ____________________ Country ____________________ Date of Death/Divorce/Separation _______________ Place ________________ Country __________ If more attach a separate list Life
85
Photocopy for your own record keeping
CHILDREN/STEPCHILDREN/DEPENDENTS Name ______________________________________________________________________________ Relationship ___________________________________ Date of Birth __________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ___________________ (Work) Mobile _________________________________ Fax _________________________________________ Email _______________________________________________________________________________ Name ______________________________________________________________________________ Relationship ___________________________________ Date of Birth __________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ___________________ (Work) Mobile _________________________________ Fax _________________________________________ Email _______________________________________________________________________________ Name ______________________________________________________________________________ Relationship ___________________________________ Date of Birth __________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ___________________ (Work) Mobile _________________________________ Fax _________________________________________ Email _______________________________________________________________________________ Name ______________________________________________________________________________ Relationship ___________________________________ Date of Birth __________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ___________________ (Work) ____________________ Mobile _________________________________ Fax _________________________________________ Email _______________________________________________________________________________ Name ______________________________________________________________________________ Relationship ___________________________________ Date of Birth __________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ___________________ (Work) Mobile _________________________________ Fax _________________________________________ Email _______________________________________________________________________________ Name ______________________________________________________________________________ Relationship ___________________________________ Date of Birth __________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ___________________ (Work) Mobile _________________________________ Fax _________________________________________ Email _______________________________________________________________________________ Name ______________________________________________________________________________ Relationship ___________________________________ Date of Birth __________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ___________________ (Work) Mobile _________________________________ Fax _________________________________________ Email _______________________________________________________________________________ If more attach a separate list
86
Life
Photocopy for your own record keeping
PARENTS/GRANDPARENTS Fathers Name ______________________________________________________________________ Date of Birth ____________ Place _____________________ Country __________________________ Date of Death ____________ Place _____________________ Country _________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ________________________ (Work) Mobile _______________________________ Fax ___________________________________________ Email _______________________________________________________________________________ Grandfathers Name (Paternal) ________________________________________________________ Date of Birth ____________ Place _____________________ Country __________________________ Date of Death ____________ Place _____________________ Country _________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ________________________ (Work) Mobile _______________________________ Fax ___________________________________________ Email _______________________________________________________________________________ Grandmothers Name (Paternal) _______________________________________________________ Date of Birth ____________ Place _____________________ Country __________________________ Date of Death ____________ Place _____________________ Country _________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ________________________ (Work) Mobile _______________________________ Fax ___________________________________________ Email _______________________________________________________________________________ Mothers Name (Maternal) ____________________________________________________________ Date of Birth ____________ Place _____________________ Country __________________________ Date of Death ____________ Place _____________________ Country _________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ________________________ (Work) Mobile _______________________________ Fax ___________________________________________ Email _______________________________________________________________________________ Grandfathers Name (Maternal) _______________________________________________________ Date of Birth ____________ Place _____________________ Country __________________________ Date of Death ____________ Place _____________________ Country _________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ________________________ (Work) Mobile _______________________________ Fax ___________________________________________ Email _______________________________________________________________________________
v
Grandmothers Name (Maternal) ______________________________________________________ Date of Birth ____________ Place _____________________ Country __________________________ Date of Death ____________ Place _____________________ Country _________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ________________________ (Work) Mobile _______________________________ Fax ___________________________________________ Email _______________________________________________________________________________ Life
87
Photocopy for your own record keeping
OTHER SIGNIFICANT PEOPLE Name ______________________________________________________________________________ Relationship ___________________________________ Date of Birth __________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ___________________ (Work) Mobile _________________________________ Fax _________________________________________ Email _______________________________________________________________________________ Name ______________________________________________________________________________ Relationship ___________________________________ Date of Birth __________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ___________________ (Work) Mobile _________________________________ Fax _________________________________________ Email _______________________________________________________________________________ Name ______________________________________________________________________________ Relationship ___________________________________ Date of Birth __________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ___________________ (Work) Mobile _________________________________ Fax _________________________________________ Email _______________________________________________________________________________ Name ______________________________________________________________________________ Relationship ___________________________________ Date of Birth __________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ___________________ (Work) Mobile _________________________________ Fax _________________________________________ Email _______________________________________________________________________________ Name ______________________________________________________________________________ Relationship ___________________________________ Date of Birth __________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ___________________ (Work) Mobile _________________________________ Fax _________________________________________ Email _______________________________________________________________________________ Name ______________________________________________________________________________ Relationship ___________________________________ Date of Birth __________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ___________________ (Work) Mobile _________________________________ Fax _________________________________________ Email _______________________________________________________________________________ Name ______________________________________________________________________________ Relationship ___________________________________ Date of Birth __________________________ Address _____________________________________________________________________________ Phone _________________________ (Home) ___________________ (Work) Mobile _________________________________ Fax _________________________________________ Email _______________________________________________________________________________ If more attach a separate list
88
Life
Photocopy for your own record keeping
FINANCIAL Location of Documents _____________________________________________________________ Tax File No. __________________________________________________________________________ Pension No. _________________________ Type __________________________________________ Overseas Pension No. ________________ Type __________________ Country __________________ Contact address________________________________ Phone ________________________________ Email/Web ___________________________________________________________________________ Allocated Pension Institution ____________________________ Account No. ___________________ Safety Deposit box location ___________________________ Key located _____________________ Business Name _________________________ ABN ________________ ACN ___________________ GST registered __________________ BAS No ______________________________________________ Address ____________________________________________________________________________ Contact person’s name ________________________________________________________________ Phone ______________________________________________________________________________ Mobile _______________________________ Fax ___________________________________________ Email _______________________________________________________________________________ Accountant’s Name _________________________________________________________________ Address _____________________________________________________________________________ Receptionist’s name ___________________________________________________________________ Phone __________________ Mobile ____________________________ Fax _____________________ Email _______________________________________________________________________________ Superannuation Institution ________________________ Account No. ________________________ Contact person’s name ________________________________________________________________ Address _____________________________________________________________________________ Phone ___________________ Mobile __________________________ Fax ______________________ Email/Web ___________________________________________________________________________ Superannuation Institution ________________________ Account No. ________________________ Contact person’s name ________________________________________________________________ Address _____________________________________________________________________________ Phone ___________________ Mobile __________________________ Fax ______________________ Email/Web ___________________________________________________________________________ Insurance Agent/Broker ___________________________ Company _______________________ Contact person’s name ________________________________________________________________ Phone ___________________ Mobile __________________________ Fax ______________________ Email/Web ___________________________________________________________________________ Insurance Agent/Broker ___________________________ Company _______________________ Contact person’s name ________________________________________________________________ Phone ___________________ Mobile __________________________ Fax ______________________ Email/Web ___________________________________________________________________________ Type of Policy
Policy No.
Company
If more attach separate list Life
89
Photocopy for your own record keeping
FINANCIAL Bank/Institution ______________________________ Branch ____________________________________ Contact Person ____________________________________________________________________________ Phone _______________________________ Mobile ______________________________________________ Email/Web _________________________________________________________________________________ Account Type
Account No.
Account Name
Signatories
Credit Card
Account No.
Account Name
Signatories
Direct Debit $
From Account No.
To Account No.
Payee/Purpose
Direct Debit $
From Account No.
To Account No.
Payer/Purpose
Loan Type
90
Life
Account No.
Payment Due Date
From Account No.
Purpose
Photocopy for your own record keeping
FINANCIAL Bank/Institution ______________________________ Branch ____________________________________ Contact Person ____________________________________________________________________________ Phone _______________________________ Mobile ______________________________________________ Email/Web _________________________________________________________________________________ Account Type
Account No.
Account Name
Signatories
Credit Card
Account No.
Account Name
Signatories
Direct Debit $
From Account No.
To Account No.
Payee/Purpose
Direct Debit $
From Account No.
To Account No.
Payer/Purpose
Loan Type
Account No.
Payment Due Date
From Account No.
Purpose
Life
91
Photocopy for your own record keeping
FINANCIAL Investment Advisors Name _________________________________________________________ Company ____________________________________________________________________________ Address ____________________________________________________________________________Receptionists Name ____________________________________________________________________ Phone ____________________ Mobile ___________________________ Fax ____________________ Email/Web ___________________________________________________________________________ Type of Investment
Account No.
Institution/Shareholding etc.
Property Own Residential Address _____________________________________________________________ Deed Location _______________________________________________________________________ Property description ________________________________ Zone _____________________________ Mortgage institution ___________________________________________________________________ Branch ________________________________ Account No.__________________________________ Contact person _______________________________________________________________________ Phone ________________________________ Mobile _______________________________________ Email/Web ___________________________________________________________________________ Address ___________________________________________________________________________ Deed Location _______________________________________________________________________ Property description ________________________________ Zone _____________________________ Mortgage institution ___________________________________________________________________ Branch ________________________________ Account No.__________________________________ Contact person _______________________________________________________________________ Phone ________________________________ Mobile _______________________________________ Email/Web ___________________________________________________________________________
92
Life
Photocopy for your own record keeping
FINANCIAL Property (continued) Address ___________________________________________________________________________ Deed Location _______________________________________________________________________ Property description ________________________________ Zone _____________________________ Mortgage institution ___________________________________________________________________ Branch ________________________________ Account No.__________________________________ Contact person _______________________________________________________________________ Phone ________________________________ Mobile _______________________________________ Email/Web ___________________________________________________________________________ Address ___________________________________________________________________________ Deed Location _______________________________________________________________________ Property description ________________________________ Zone _____________________________ Mortgage institution ___________________________________________________________________ Branch ________________________________ Account No.__________________________________ Contact person _______________________________________________________________________ Phone ________________________________ Mobile _______________________________________ Email/Web ___________________________________________________________________________ Address ___________________________________________________________________________ Deed Location _______________________________________________________________________ Property description ________________________________ Zone _____________________________ Mortgage institution ___________________________________________________________________ Branch ________________________________ Account No.__________________________________ Contact person _______________________________________________________________________ Phone ________________________________ Mobile _______________________________________ Email/Web ___________________________________________________________________________ Address ___________________________________________________________________________ Deed Location _______________________________________________________________________ Property description ________________________________ Zone _____________________________ Mortgage institution ___________________________________________________________________ Branch ________________________________ Account No.__________________________________ Contact person _______________________________________________________________________ Phone ________________________________ Mobile _______________________________________ Email/Web ___________________________________________________________________________ Address ___________________________________________________________________________ Deed Location _______________________________________________________________________ Property description ________________________________ Zone _____________________________ Mortgage institution ___________________________________________________________________ Branch ________________________________ Account No.__________________________________ Contact person _______________________________________________________________________ Phone ________________________________ Mobile _______________________________________ Email/Web ___________________________________________________________________________ If more attach separate list Life
93
Photocopy for your own record keeping
FINANCIAL PERSONAL DEBTS
Money I owe to others Amount
Payment Due
Person Owed
Contact Details
Purpose
Debtors Name
Contact Details
Purpose
Money owed to me Amount
Payment Due
Items of Value Item
94
Life
$ Value
Sentimental Value (reason)
Location
Photocopy for your own record keeping
HEALTHCARE PROVIDERS Documents Location of Documents _______________________________ Medicare No.._________________ Private Health Cover __________________ Member No. ___________________________________ Level of cover ________________________________ Member since ___________________________ Pension No.______________________ Healthcare Card No. _________________________________ Gold/White DVA No ______________________________________________________________________ Workcover/Dust Diseases Board No. ______________________________________________________ Contact person _______________________________________________________________________ Phone
________________________ Fax ____________________________________________________
Email/Web ___________________________________________________________________________
Doctors GP’s name ___________________________________________________________________________ Address _____________________________________________________________________________ Receptionist’s name ___________________________________________________________________ Phone
______________________ (Home) ____________________ (Work)
Mobile ________________________ Fax _______________ Email _______________________________ Thoracic specialist’s name _____________________________________________________________ Address _____________________________________________________________________________ Receptionist’s surname ________________________________________________________________ Phone
______________________ (Home) ____________________ (Work)
Mobile _____________________ Fax ________________ Email _______________________________ Oncologist’s name ____________________________________________________________________ Address _____________________________________________________________________________ Receptionist’s surname ________________________________________________________________ Phone
_____________________ (Work) Mobile ___________________________________________
Fax ______________ Emergency ____________________ Email _______________________________ Other specialist’s name ________________________________________________________________ Address _____________________________________________________________________________ Receptionist’s surname ________________________________________________________________ Phone
_________________ Work) Fax _______________ Email ______________________________
Other specialist’s name ________________________________________________________________ Address _____________________________________________________________________________ Receptionist’s surname ________________________________________________________________ Phone
_________________ Work) Fax _______________ Email ______________________________
Other specialist’s name ________________________________________________________________ Address _____________________________________________________________________________ Receptionist’s surname ________________________________________________________________ Phone
_________________ Work) Fax _______________ Email ______________________________
Other specialist’s name ________________________________________________________________ Address _____________________________________________________________________________ Receptionist’s surname ________________________________________________________________ Phone
_________________ Work) Fax _______________ Email ______________________________
Life
95
Photocopy for your own record keeping
HEALTHCARE PROVIDERS Pharmacist’s name ____________________________________________________________________ Pharmacy ___________________________________________________________________________ Address _____________________________________________________________________________ Phone _________________________ Fax _________________________________________________ Email/Web ___________________________________________________________________________ Nutritionist/Naturopath’s name ________________________________________________________ Address _____________________________________________________________________________ Receptionist’s name ___________________________________________________________________ Phone
________________________ Fax __________________________________________________
Email/Web ___________________________________________________________________________ Physiotherapist’s name ________________________________________________________________ Address _____________________________________________________________________________ Receptionist’s name ___________________________________________________________________ Phone ___________________________ Fax _______________________________________________ Email/Web ___________________________________________________________________________ Massage therapist’s name ______________________________________________________________ Address _____________________________________________________________________________ Receptionist’s name ___________________________________________________________________ Phone ___________________________ Fax _______________________________________________ Email _______________________________________________________________________________ Fax ______________ Emergency ____________________ Email _______________________________ Respite care contact person ___________________________________________________________ Address _____________________________________________________________________________ Receptionist’s name ___________________________________________________________________ Phone ___________________________ Fax _______________________________________________ Email _______________________________________________________________________________ Home respite contact person __________________________________________________________ Address _____________________________________________________________________________ Receptionist’s name ___________________________________________________________________ Phone ___________________________ Fax _______________________________________________ Email _______________________________________________________________________________ Hospice care contact person __________________________________________________________ Address _____________________________________________________________________________ Receptionist’s name ___________________________________________________________________ Phone ___________________________ Fax _______________________________________________ Email _______________________________________________________________________________ Home respite contact person ___________________________________________________________ Address _____________________________________________________________________________ Receptionist’s name ___________________________________________________________________ Phone ___________________________ Fax _______________________________________________ Email _______________________________________________________________________________
96
Life
Photocopy for your own record keeping
SUPPORTING ORGANISATIONS Support group contact person __________________________________________________________ Address _____________________________________________________________________________ Phone __________________________________ (Home) ______________________________ (Work) Mobile __________________________________ Fax _______________________________________ Email _______________________________________________________________________________ Meeting place _______________________________________ Meeting date ____________________ Cancer Council contact person ________________________________________________________ Address _____________________________________________________________________________ Phone _____________________ Mobile _______________________ Fax _______________________ Email/Web ___________________________________________________________________________ Palliative care contact person __________________________________________________________ Address _____________________________________________________________________________ Receptionist’s name ___________________________________________________________________ Phone ____________________ Mobile _______________________ Fax _______________________ Email _______________________________________________________________________________ Palliative care home visit nurse ________________________________________________________ Phone ___________________________ Mobile ___________________________________________ Email _______________________________________________________________________________ Other therapist’s name ________________________________________________________________ Address _____________________________________________________________________________ Receptionist’s name ___________________________________________________________________ Phone ___________________________________ Fax _______________________________________ Email/Web ___________________________________________________________________________ Other therapist’s name ________________________________________________________________ Address _____________________________________________________________________________ Receptionist’s name ___________________________________________________________________ Phone ___________________________________ Fax _______________________________________ Email/Web ___________________________________________________________________________ Other therapist’s name ________________________________________________________________ Address _____________________________________________________________________________ Receptionist’s name ___________________________________________________________________ Phone ___________________________________ Fax _______________________________________ Email/Web ___________________________________________________________________________ Other therapist’s name ________________________________________________________________ Address _____________________________________________________________________________ Receptionist’s name ___________________________________________________________________ Phone ___________________________________ Fax _______________________________________ Email/Web ___________________________________________________________________________ Other therapist’s name ________________________________________________________________ Address _____________________________________________________________________________ Receptionist’s name ___________________________________________________________________ Phone ___________________________________ Fax _______________________________________ Email/Web ___________________________________________________________________________ If more attach separate list Life
97
Photocopy for your own record keeping
LEGAL Solicitor’s Surname ___________________________________________________________________ Company ____________________________________________________________________________ Address _______________________________________________________________________________ Receptionist’s name ___________________________________________________________________ Phone ___________________ Mobile ______________________ Fax ____________________________ Email/Web _____________________________________________________________________________ Location of documents Document
Location of Original
Location of Copies
Will Power of Attorney Advance Care Directive
name ______________________________________________________________ Power of Attorney’s Address _______________________________________________________________________________ Phone ______________________ (home) _____________________ (work) Mobile _______________________ Fax __________________ Email _____________________________ Power of Attorney’s name_______________________________________________________________ Address ______________________________________________________________________________ Phone
______________________ (home) _____________________ (work)
Mobile _____________________________ Fax _______________________________________________ Email _________________________________________________________________________________ Estate Executor’s name_________________________________________________________________ Address _______________________________________________________________________________ Phone _____________________ (home) _____________________ (work) Mobile __________________________ Fax __________________________________________________ Email __________________________________________________________________________________ Estate Executor’s name_________________________________________________________________ Address _______________________________________________________________________________ Phone
_____________________ (home) _____________________ (work)
Mobile __________________________ Fax __________________________________________________ Email __________________________________________________________________________________ Estate Executor’s name ________________________________________________________________ Address _______________________________________________________________________________ Phone
_____________________ (home) _____________________ (work)
Mobile __________________________ Fax __________________________________________________ Email __________________________________________________________________________________
98
Life
IT IS ALWAYS A GOOD IDEA TO TALK THINGS OVER WITH YOUR WIFE/HUSBAND OR PARTNER, FAMILY MEMBER/S OR A TRUSTED FRIEND. THIS WAY YOU’RE SHARING THE LOAD AND THEY FEEL THAT YOU TRUST AND VALUE THEIR INPUT.
Life
99
Asbestos Awareness After seeing a generation of Australians falling victim to asbestos exposure, calls to action are needed to help future generations. With a surprising amount of younger people not realising the dangers involved with asbestos, or not being able to identify asbestos materials, we need to better educate Australians to prevent more victims.
100
Asbestos Awareness
Asbestos Awarness A new wave of asbestos victims will gradually emerge as people who are exposed to the deadly fibres in their homes and workplaces succumb to asbestos related cancers. Particularly at risk are home renovators and repairers whose houses were built prior to 1990 and people working in buildings constructed during the same period. A very real concern is that anybody born after the 1970’s would generally have little idea about asbestos products, let alone be able to identify them by sight. These are the people who simply have little asbestos awareness and are ambivalent about the dangers it poses to human health.
Home renovations and repairs fall completely under the radar unless a qualified builder with asbestos awareness does the job. Many people bury their heads in the sand and adopt an, ‘it can’t happen to me attitude’, rather than minimising the dangers lurking in their homes. It is little wonder that health workers, support organisations and legal firms dealing with asbestos disease sufferers feel a sense of despair about the prevention of a future generation of victims.
Throughout Australia, Federal and State governments The following lists give some idea of the extent of have legislated to ban asbestos products in asbestos containing our environment and products and have how easy it is to come For people suffering from detailed regulations and into contact with the asbestos related diseases today, licensing requirements materials. for safe handling and the damage was done years ago. disposal of the materials. This is particularly so in times of natural The benign diseases will diminish All commercial and disasters and fires and fade away because of the industrial buildings and when widespread workplaces are required damage means that the large amounts of exposure to have completed cleanup takes priority needed to develop those illnesses. over investigating for asbestos audits and to have visual identification asbestos and although signage wherever these precautions may be materials are located. They must have an asbestos taken, it is difficult to ensure proper handling occurs. register available for easy inspection. We have an obligation to educate and inform people Unfortunately it appears that compliance is sporadic about the health risks of asbestos exposure and the and policing of the legislation haphazard. Often it is environmental threats in homes and other buildings. only when a significant breach is reported that action is taken.
If we each do our little bit towards raising awareness, the message that “Asbestos
kills – Asbestos Awareness saves lives” should begin to resonate throughout our communities.
Asbestos Awareness
101
Asbestos at Home and at Work Renovators Beware - Asbestos products may be in the house or building you are renovating. Collectors and Bower Birds Beware - There could be Asbestos in the items you have collected. DOMESTIC BUILDINGS EXTERNAL
• Asbestos cement (AC) products • Wall cladding • Imitation brick sheets • Surfeits • Corrugated roofing (Super 6) • Roof tiles/shingles • Roof sound proofing materials • Fences (AC sheets & Super 6) • Compressed AC flooring • Bricks & blocks • Concrete/cement • Cement render • Plaster • Mortar • Course work • Bitumen based water proofing • Bitumen adhesives
PLUMBING
• Roofing products • Pipes (water, storm water & downpipes) • Drains • Gutters • Ridge capping • Lagging • Lagging tape • Mastic
102
Asbestos Awareness
ELECTRICAL • Millboard • Power boards/boxes • Fuse blankets/ceramic fuses • Wire insulation • Lagging • Hot water systems • Stoves/ovens • Exhaust canopies • Refrigeration • Light fittings
INTERNAL
• Asbestos cement (AC) sheets • Walls • Ceilings (sheets & tiles) • Wet areas • Bathroom/shower recess (decorative sheets tilux etc) • Kitchen/laundry splash back • Laminated bench tops etc. • Ceiling insulation • Pipe insulation • Vinyl flooring • Floor tiles • Carpets
PAINTING & DECORATING
• Paint • Fire proof paints • Water resistant paints • Plastic wall finishes • Vinyl wall paper • Rubber/synthetic coated fabric • Plaster • Plaster mouldings • Decorative plaster • Plaster adhesives • Caulking • Putty • Spackle • Spackle plaster • Wood fibre plaster
GENERAL
• Gas meter covers • Textiles • Air conditioners • Spray insulation (walls & ceilings) • Joint compounds • Clay
PPERSONAL PROTECTIVE PRODUCTS • Fire protective garments • Gloves/mittens • Laboratory gloves • Weatherproof jackets
PERSONAL PRODUCTS
• Baby powder • Cigarette filters • Hair dryers
HOUSEHOLD PRODUCTS
• Crock pots • Iron rests • Ironing board covers • Pot holders • Stove mats (gas) • Popcorn poppers • Textiles • Pottery/ceramics • Filtration equipment (beverages, wine etc) • Wicks (Kerosene lamps)
MECHANICAL • Machine rooms • Autoclaves • Arc shields (lifts/electrical) • Brake disc pads, linings & gaskets • Valves, pumps • Manifold insulation • Cables • Exhaust systems • Generators • Turbines • Filters (liquids) • Locomotives/trains • Lift shafts • Packing materials
TEXTILES GARDEN/FARMING
• Fertilizer • Potting mixtures • Agricultural filler • Flexible hoses
MARINE • Marine board • Lagging & jointing • Cable sheaths • Navy sealer • Paints
• Cloth/fabric • Canvas • Curtains • Felt • Mineral wool • Packing • Pads • Electrical cloth • Fire blankets/curtains • Rope • Tape • Wicks • Yarn • Packing materials • Mats • Paper/cardboard
• Thermal paper • Textile gussets • Insulation bags • Cable sheaths • Gauze mats • Rubber/rubberized materials
RISK OCCUPATIONS
• Mining • Asbestos processing • Military (Army, Air force, Navy) • Power House workers • Sugar mill workers • Mill workers • Shipyard workers • Ship building workers • Construction workers • Carpenters • Plumbers • Electricians • Painters & Decorators • Plasterers • Refrigeration mechanics • Mechanics • Auto electricians • Boilermaker/welders • Engine room workers • Merchant navy • Aircraft workers • Engineers (Civil, mechanical,, mining)
Asbestos Awareness
103