Feelgood 08-03-2010

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Feelgood

Friday, January 8, 2010

Forever young Damien Grimes joins a fast-increasing number of Irish men lining up for cosmetic treatments: 8, 9, 10

FULL VOICE

Three women overcome fear of speaking in public: 4, 5

HOT STUFF

Eight soups put to the taste test: 11

TAKE COVER

Weather-proof your skin against the cold: 14

Picture: Fergal Ward

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Practical and positive — that’s the way to face pancreatic cancer, writes Arlene Harris

Kate O’Reilly WHAT’S ON DIABETES MEETING: The Southern Regional Office of the Diabetes Federation of Ireland will hold a public education meeting on Sunday in the Quality Hotel, Clonakilty at 2.30pm. Admission is free and all are welcome.

This meeting offers people with diabetes an opportunity to review their goals and to hear practical tips on how to improve their overall care. The speakers — Professor Barry Ferris, retired consultant endocrinologist, UCC, and Irene O’Mahony, clinical nutritionist, CUH — will focus on the importance of adopting a healthy lifestyle in the day-to-day management of diabetes.

Over 200,000 people have diabetes in Ireland and many of those are unaware that they have the condition.

Contact the Southern Region Office on 021-4274229 or see www.diabetes.ie for general information on diabetes.

DYSLEXIA WORKSHOP: The Cork branch of the Dyslexia Association of Ireland in association with the Pathways to Education Assistive Technology project will present a Junior Certificate Maths Workshop at CIT from 10am to 1.30pm on January 23. The workshop will explore ways to make the exam dyslexia-friendly and is open to second year and Junior Cert students. It costs F10 and early booking is essential.

Call Denise Garde on 087-9831837 for more information.

SAI MAA: Shiva Nights on January 16 and 17 consists of two consecutive nights of chanting and silent meditation in the presence of Sai Maa Lakshmi Devi.

This is the first event of its kind in Ireland, and all are invited to participate in this opportunity to merge the Celtic tradition of wakeful vigil with eastern practices of invocation and purification.

Shiva Nights take place from 7pm to 7am each night at the Radisson Blu Hotel, Little Island, Cork.

The event is being organised by Humanity in Unity, a non-profit organisation that sponsors and supports the teaching and global humanitarian service of Sai Maa Lakshmi Devi. Humanity in Unity Ireland has group meetings in many centres around the country including Cork, Dublin, Galway, Mullingar, and Clonakilty.

Registration and more information from Lisa Hodnett, 087-2244429. For further information see www.hiu.ie.

HEART CLINIC: The Irish Heart Foundation will hold a free blood pressure and cholesterol testing clinic at Ballinlough Community Centre, Cork from 10.30am to noon next Wednesday.

For more information, contact the Irish Heart Foundation Cork Office on 021-4505822.

■ Items for inclusion in this column can be sent to koreilly8@gmail.com

The life of Brian F INANCE minister, Brian Lenihan has had to become accustomed to being in the limelight.

Since he delivered his first budget just 13 months ago, he’s had to develop a thick skin to cope with the criticisms hurled at him after each one. It’s part of his job.

But so, it now seems, is his private life — and the recent revelations about the state of his health have left the nation and his government colleagues reeling.

The minister was tight-lipped following the TV3 exclusive on St Stephen’s Day, but this week has confirmed the rumour that he is suffering from pancreatic cancer.

With fewer than 400 people diagnosed with it each year in Ireland, compared with over 2,500 new cases of prostate cancer, it is a relatively uncommon disease. But despite its rarity, the effects can be devastating — up to 500 people die from cancer of the pancreas in Ireland every year. (Hollywood actor, Patrick Swayze passed away last year, aged 57, after battling the illness for two years.)

According to the Irish Cancer Society, the number of cases is likely to increase to 600 per annum over the next 20 years due to lifestyle habits.

A spokeswoman for the ICS says: “The exact cause of this cancer, which begins in the cells lining the head of the pancreas, is unknown.”

What is known is that certain factors can increase your risks of developing the disease

— including the following: ■ Smoking ■ Diet high in fat and sugar ■ Diabetes ■ Chronic pancreatitis ■ Family history and inherited conditions ■ Working with hazardous chemicals.

“You are three times more likely to develop pancreatic cancer if you smoke. This is especially true if you have a relative who has also had the condition,” she warns. If detected early enough, there is a moderately good chance of beating pancreatic cancer through surgery and/or chemotherapy.

But it can be hard to diagnose because there may be no signs in the early stages.

However, common symptoms include:

■ Pain or discomfort in stomach area, spreading to back ■ Unexplained weight loss ■ Jaundice — yellow, itchy skin ■ dark urine, pale stools ■ Loss of appetite ■ Feeling full very quickly ■ Nausea/vomiting ■ Recently-diagnosed diabetes ■ For more information, call ICS on 1800-200700.

PRIME POSITION: Finance Minister Brian Lenihan is determined to work through his treatment for cancer. Picture: A Carron / Collins

HEALTH NOTES TURN your unwanted festive gifts into funds to help Ireland’s most needy older people by bringing them along to one of Age Action’s charity shops in Dublin, Dun Laoghaire, Galway, Monaghan or Castlebar.

“Finding the funding to continue our essential work will be the greatest challenge for us in 2010 — our charity shops are a vital source of revenue,” says Age Action’s Daragh Matthews. The charity’s shops can only take electrical goods if they are new and in unopened packaging, while only toys with the CE mark are accepted.

CALLS to the HSE South’s Farm and Rural Stress Helpline almost doubled in December 2009 compared to the early months of the year. While callers continue to cite loneliness, isolation and depression as major issues, the helpline is also hearing from people worried about the financial challenges currently posed by farming.

“Stress and anxiety are huge factors as many farmers have large loans taken out and are having huge difficulties getting grants and entitlements,” says Brenda Crowley, HSE South mental health resource officer, who urges those feeling stressed and lonely to call the helpline on 1800-742 645. Staffed by professionals, it’s open daily from 6pm to 10pm.

but modest weight loss decreases it considerably,” says Professor Stephan Jacob, who contributed to the report.

NEW LEAF: New research suggests green tea may help with weight loss. Picture:Stockbyte

GlaxoSmithKline Consumer Healthcare.

Visceral fat, which surrounds the vital organs in the abdomen, can’t be seen or felt but it’s a metabolically active fat that, in excess, increases risk of Type 2 diabetes and heart disease. According to the GSK survey, when people who had previously been unaware of visceral fat were put in the picture NINE out of 10 Irish people don’t know that about its dangers, 79% said they were motihidden abdominal fat poses a serious health vated to lose weight. “Just a little extra visrisk, according to a report commissioned by ceral fat increases the risk of serious disease,

REGULARLY consuming green tea has a positive effect on weight loss and on the body shape of moderately-overweight Chinese people. The Shanghai University-based study monitored the effects of green tea consumption on body weight, body fat mass and fat distribution in 182 moderately overweight 18 to 55-year-olds.

It concluded that decreases seen after 90 days in body weight, waist circumference and intra-abdominal fat were due to catechins found abundantly in green tea.

For details of the Great Green Tea Workout competition (which runs until January 31) visit www.lyonstea.ie, where the prize is an eight-week programme with NewEnergy Health & Fitness personal trainer John O’Connell.

THE herbal supplement ginkgo biloba doesn’t slow cognitive decline, according to a study published in the Journal of the American Medical Association. In the US and Europe, the supplement is the most widely-used herbal treatment consumed specifically to prevent age-related cognitive decline, but the study found no evidence of its effect on memory, visual-spatial construction, language, attention and psychomotor speed.

Helen O’Callaghan

feelgood@examiner.ie EDITORIAL: Irene Feighan 021-4802292 ADVERTISING: Niamh Kelly 021-4802215

Feelgood

FRIDAY, JANUARY 8, 2010

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THE SHAPE I'M IN

Shane Byrne

Lining out for men IF RUGBY legend Shane Byrne has one New Year wish for Irish men, it’s that they mind their health, tackle health problems head-on and not sidestep their GP. The man who won 41 caps for Ireland and who earned a reputation as one of the most accurate line-out throwers in the world, says males are inclined to cultivate a “macho aura” around their health.

“No matter how embarrassed you feel about a problem, you should go and see your GP. Nine times out of 10 it’s something very minor and can be fixed. Even the more serious stuff can be helped if treated early,” says the 38-year-old, who launched the Men of Ireland – Defend Your Health campaign with Dublin family doctor Michael O’Brien towards the end of 2009.

Shane, who brought Irish rugby to a new level in the 2004 Triple Crown, misses playing at that level.

“Forever and a day, I will miss it, particularly because I haven’t been out of it that long. But it’s something I just have to get over — it was incredible while it lasted.”

Along with his brother, Billy, he runs Arklow Waste Disposal, a family company they inherited from their father. Married to Caroline, Shane is dad to seven-year-old twin girls Alex and Kerry.

No matter how embarrassed you feel about a problem, you should go and see your GP now and be comfortable in it, which I wasn’t then.

What shape are you in?

Since retiring from an 18-year career playing senior rugby, I’m certainly enjoying not saying “no” too often to the good things of life, but I’m not in as good shape as I used to be. I still dabble in rugby though with the local club.

What trait do you least like in others?

The begrudger, who’s got a chip on their shoulder and think they deserve something for nothing.

Do you have any health concerns?

I’m lucky in that I managed to stay injury-free, but I’m coming into an age bracket where I have to take care of myself. Good friends of mine have died recently from cancer, so I’ll certainly be keeping an eye on my health.

What trait do you like least in yourself?

I’m fiercely pig-headed and strong-willed. If I have an opinion on something, I’ll argue black is white until someone proves me wrong. I don’t know if I’d like to change it but it annoys the hell out of everyone.

What are your healthiest eating habits?

I’m a big fan of having three square meals a day. Breakfast is particularly important for kick-starting your metabolism. Mine would be toast-based, sometime sandwiches or maybe Weetabix — whatever taste takes me.

Do you pray?

Yes, I do, regularly.

What’s your guiltiest pleasure?

Since I retired from rugby I’ve discovered I’m a chocoholic. I’m mad about it – yet I never knew this when my body fitness was tied up with earning a living.

What’s your favourite smell?

Home cooking — Caroline’s a fantastic cook.

What small thing would cheer up your day?

The kids usually ring me at 5.30pm wondering where I am and will I be home for dinner. Now they’ve started messing, putting on voices and pretending to be someone else. That always cheers me up.

Helen O’Callaghan

What would keep you awake at night?

There’s always stress involved in running a company. It’s not a nice time to be a business owner. I try to ensure that our employees are okay and that our company has a future, but I do lie in bed a lot, planning ahead. Either I wake too early or I realise I haven’t fallen asleep yet because I’ve been thinking about business.

How do you relax?

By spending time with my family, though there’s always something going on in the background. We haven’t been on holiday for a couple of years now. I like to play golf and go on trips with old rugby mates, re-living the heyday.

Who would you invite to your dream dinner party?

I read a book recently about the Flight of the Earls, so I’d love to invite Hugh O’Neill to dinner.

When did you last cry?

It was very recently, when Alec Flavin, the father of a friend of mine died. I lived in their house growing up and the horrible thing was I was out of the country for the funeral and couldn’t physically make it back.

GOOD TIMES: Shane would love to get back to the shape he was in when playing rugby professionally.

What would you change about your appearance?

As a professional rugby player, I was always very conscious of my physical appearance. I was forever trying to increase my size or make myself leaner. It was only after I retired that I realised I’d been in great shape. I’d love to get back to that shape

Feelgood

FRIDAY, JANUARY 8, 2010

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THE SHAPE I'M IN

Shane Byrne

Lining out for men IF RUGBY legend Shane Byrne has one New Year wish for Irish men, it’s that they mind their health, tackle health problems head-on and not sidestep their GP. The man who won 41 caps for Ireland and who earned a reputation as one of the most accurate line-out throwers in the world, says males are inclined to cultivate a “macho aura” around their health.

“No matter how embarrassed you feel about a problem, you should go and see your GP. Nine times out of 10 it’s something very minor and can be fixed. Even the more serious stuff can be helped if treated early,” says the 38-year-old, who launched the Men of Ireland – Defend Your Health campaign with Dublin family doctor Michael O’Brien towards the end of 2009.

Shane, who brought Irish rugby to a new level in the 2004 Triple Crown, misses playing at that level.

“Forever and a day, I will miss it, particularly because I haven’t been out of it that long. But it’s something I just have to get over — it was incredible while it lasted.”

Along with his brother, Billy, he runs Arklow Waste Disposal, a family company they inherited from their father. Married to Caroline, Shane is dad to seven-year-old twin girls Alex and Kerry.

No matter how embarrassed you feel about a problem, you should go and see your GP shape now and be comfortable in it, which I wasn’t then.

What shape are you in?

Since retiring from an 18-year career playing senior rugby, I’m certainly enjoying not saying “no” too often to the good things of life, but I’m not in as good shape as I used to be. I still dabble in rugby though with the local club.

What trait do you least like in others?

The begrudger, who’s got a chip on their shoulder and think they deserve something for nothing.

Do you have any health concerns?

I’m lucky in that I managed to stay injury-free, but I’m coming into an age bracket where I have to take care of myself. Good friends of mine have died recently from cancer, so I’ll certainly be keeping an eye on my health.

What trait do you like least in yourself?

I’m fiercely pig-headed and strong-willed. If I have an opinion on something, I’ll argue black is white until someone proves me wrong. I don’t know if I’d like to change it but it annoys the hell out of everyone.

What are your healthiest eating habits?

I’m a big fan of having three square meals a day. Breakfast is particularly important for kick-starting your metabolism. Mine would be toast-based, sometime sandwiches or maybe Weetabix — whatever taste takes me.

Do you pray?

Yes, I do, regularly.

What’s your guiltiest pleasure?

Since I retired from rugby I’ve discovered I’m a chocoholic. I’m mad about it – yet I never knew this when my body fitness was tied up with earning a living.

What’s your favourite smell?

Home cooking — Caroline’s a fantastic cook.

cura cares

Volunteer for Cura?

Meet with us and find out more at our Information Day at 34 Paul Street, Cork at 11am on Monday, January 18th, 2010

Crisis Pregnancy Service www.cura.ie email: cork@cura.ie Tel: 021 4277544

FEELGOOD

What small thing would cheer up your day?

The kids usually ring me at 5.30pm wondering where I am and will I be home for dinner. Now they’ve started messing, putting on voices and pretending to be someone else. That always cheers me up.

Helen O’Callaghan

What would keep you awake at night?

There’s always stress involved in running a company. It’s not a nice time to be a business owner. I try to ensure that our employees are okay and that our company has a future, but I do lie in bed a lot, planning ahead. Either I wake too early or I realise I haven’t fallen asleep yet because I’ve been thinking about business.

How do you relax?

By spending time with my family, though there’s always something going on in the background. We haven’t been on holiday for a couple of years now. I like to play golf and go on trips with old rugby mates, re-living the heyday.

Who would you invite to your dream dinner party?

I read a book recently about the Flight of the Earls, so I’d love to invite Hugh O’Neill to dinner.

GOOD TIMES: Shane would love to get back to the shape he was in when playing rugby full-time.

When did you last cry?

It was very recently, when Alec Flavin, the father of a friend of mine died. I lived in their house growing up and the horrible thing was I was out of the country for the funeral and couldn’t physically make it back.

What would you change about your appearance?

As a professional rugby player, I was always very conscious of my physical appearance. I was forever trying to increase my size or make myself leaner. It was only after I retired that I realised I’d been in great shape. I’d love to get back to that

Feelgood

Picture:Conor Healy Photography

FRIDAY, JANUARY 8, 2010

THE FEELGOOD PERSONALS FOR COST EFFECTIVE ADVERTISING Phone: LORI FRASER Tel. 021-4802265 Fax 021-4273846 lori.fraser@examiner.ie Every Friday.

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Stepping right up to the podium Many people have a dread of speaking in public. Sharon Ní Chonchúir

Y

OUR mouth is dry. Your knees are knocking. And you are shaking with fear. There can be only one explanation: you’ve been asked to speak in public.

A high-profile survey carried out in 1970s America revealed that fear of public speaking ranked higher in most people’s minds than fear of death. “In other words,” joked comedian Jerry Seinfeld, “at a funeral, the average person would rather be in the casket than giving the eulogy.”

This fear seems to be prevalent in Ireland today. “I’ve worked with hundreds of people who do everything they can to dodge speaking in public because they are too frightened,” says Sandra Sheerin, director of the Public Speaking Institute of Ireland.

Through her work, Sheerin has helped these people overcome their fears. “They may not enjoy public speaking by the end but they are no longer afraid,” she says.

“They realise they can do it.”

Meet three women who — using three different techniques — have arrived at this same conclusion.

1. Former nurse Wendy Delaney from Dublin discovered her fear of public speaking late in life.

“I’d never put myself forward for drama or anything at school so I didn’t realise I was frightened until I was faced with doing it,” she says.

Following a promotion at work, Wendy was sent on a management training course. One of her tasks involved giving a short presentation to her peers.

“I couldn’t speak,” she says. “My heart was beating so loudly in my ears I couldn’t hear anybody else. It was the most awful hurdle I’d ever encountered.”

It was a hurdle Wendy struggled to overcome. Later in her career, she was asked to give talks to groups of up to 70 young nurses.

“It was unbelievable,” she says. “I’d have trouble sleeping a week in advance and wouldn’t sleep at all the two nights beforehand.”

It was even worse on the day itself. “Nothing came out when I opened my mouth,” recalls Wendy.

“The most I could manage was a shaky croak. I just couldn’t control my fear.”

As Wendy’s career progressed, she was given the opportunity to do something about this. She attended courses which taught her coping techniques.

The first was preparation. “I make sure I know my stuff,” she says. The second is practice, something Wendy does by herself and

Feelgood

meets three individuals who have managed to control their fears

in front of trusted friends.

Thirdly, she concentrates on breathing and posture. “It sounds silly but breathing deeply and standing on both feet when you’re speaking makes a huge difference,” she says.

Finally, Wendy anticipates problems. “Because I know I won’t sleep two nights in advance, I get more sleep prior to that,” she says. While she may not have completely overcome her fear, these techniques allow Wendy to control it. She proved this when she spoke at a national nursing conference 20 years ago.

“I spoke in front of 400 people at the Royal College of Surgeons. My voice went at first but I drank water, breathed deeply and joked about it. My voice eventually found its strength and 40 minutes later, it was over.”

2. Teresa Lehane from Blackpool in Cork has always been shy. “I was an excruciatingly shy child and I’ve been trying to deal with it ever since,” she says.

She used to read self-help books but that was before she encountered Toastmasters — an international organisation that aims to help people develop public speaking skills.

Teresa went to her first meeting three years ago. “I found a safe and encouraging atmosphere there that’s helped me hugely,” she says.

Toastmasters clubs worldwide follow much the same structure. There are typically 20 or so members in a club and they meet fortnightly.

“The president, toastmaster and topics master control the meeting,” says Teresa. “The toastmaster is the MC for the night and the topics master calls on members to speak on random topics.”

It may sound daunting but Teresa reassures us it’s not. “It’s a great way of learning to think on your feet,” she says. “And don’t worry — newcomers won’t be called on to speak until they’re ready.”

Evaluations form part of the process. Each member works on a series of objectives at every meeting. “It might be making eye contact or controlling your body language but you’ll give a four-minute speech in which you show you’ve mastered these skills,” says Teresa. “You’ll be evaluated at the end. Again, there’s no need to worry because the recommendations are always encouraging. Everyone at Toastmasters is the same. They understand your fears.”

TOAST MASTER: Wendy Delaney couldn’t sleep for days before making a speech.

Picture: Billy Higgins

■ Know your subject. The more comfort-

Tips to overcome your fear of public speaking

able you are with the content of your speech, the more relaxed you will be giving it.

■ Practice. Read your speech to yourself. Tape yourself. Give your speech while looking in the mirror. Continue until you feel totally comfortable.

■ Have a trial run. Ask a friend to listen to you and give honest feedback.

■ Think ahead. When giving your speech, have solutions to potential problems to hand.

For example, have a glass of water within reach so that your mouth doesn’t dry and if your knees knock together, shift your weight so that you are properly balanced.

■ Visualise yourself doing well. According to the experts, the more you tell yourself you’ll be fine, the greater the chances you will be.

At a funeral, the average person would rather be in the casket than giving the eulogy, joked comedian Jerry Seinfeld

Picture: iStock

Thanks to Toastmasters, Teresa believes she has finally overcome her lifelong shyness And she has even appeared on TV. “I spoke about my involvement with a city allotment on Corrigan’s City Farm,” she says. “When he asked me questions, I was able to think quickly and I wasn’t as nervous as the others.”

One of the most important lessons Teresa has learned is that almost everyone fears public speaking.

“My friend was on stage with Minister Mary Harney once and she saw her hands tremble before she spoke,” says Teresa.

FRIDAY, JANUARY 8, 2010

“That proves everyone gets nervous.”

And everyone can overcome nervousness.

“It takes work but you can do it,” she says.

SPEAK EASY: Teresa Lehane says almost everybody gets nervous before speaking in public. Picture: Denis

Scannell

3. Frances Abeton, CEO of Emerged Managed Services, comes across as the ultimate confident businesswoman. Few would believe she once dreaded public speaking.

“I would avoid it if I could,” she says.

“When I couldn’t, I’d speak very fast and always feel like a terrible failure afterwards.”

Once she set up her own company, Frances realised she’d have to address the issue. She started with counselling, moved on to coaching and eventually tried hypnotherapy.

She was frightened of hypnosis but her fear

Feelgood

of public speaking was stronger. “I would say my fear scored nine out of 10,” she says. “So, hypnosis had to be worth a shot.”

Her hypnotist brought Frances back to the situation she thought was at the root of her fear.

“I went back into my past and changed it,” she remembers.

While this had a positive effect, it wasn’t enough for Frances. “It didn’t totally solve the problem,” she says. “It took the blunt edge off the sword but it didn’t give me the coping tools I wanted.”

She continued to try different therapies until she discovered Emotional Freedom Techniques (EFT).

FRIDAY, JANUARY 8, 2010

BUSINESS WOMAN: Frances Abeton used Emotional Freedom Techniques.

Picture: Billy Higgins

According to EFT, everything is linked to emotions.

“Different traumas in life — such as being teased for being bad at reading aloud in class — get trapped in your emotional memory and transferred to future events,” explains Frances. “When you get called on to read or speak in the future, you feel the same emotions.”

EFT involves tapping key parts of the body to release these emotions. “Unlike other therapies, you learn how to do it yourself,” says Frances. “Now, before I get up to speak, I do some EFT and I can manage my fear. It’s helped me to become the person I am today.”

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Stepping right up to the podium Many people have a dread of speaking in public. Sharon Ní Chonchúir

Y

OUR mouth is dry. Your knees are knocking. And you are shaking with fear. There can be only one explanation: you’ve been asked to speak in public.

A high-profile survey carried out in 1970s America revealed that fear of public speaking ranked higher in most people’s minds than fear of death. “In other words,” joked comedian Jerry Seinfeld, “at a funeral, the average person would rather be in the casket than giving the eulogy.”

This fear seems to be prevalent in Ireland today. “I’ve worked with hundreds of people who do everything they can to dodge speaking in public because they are too frightened,” says Sandra Sheerin, director of the Public Speaking Institute of Ireland.

Through her work, Sheerin has helped these people overcome their fears. “They may not enjoy public speaking by the end but they are no longer afraid,” she says.

“They realise they can do it.”

Meet three women who — using three different techniques — have arrived at this same conclusion.

1. Former nurse Wendy Delaney from Dublin discovered her fear of public speaking late in life.

“I’d never put myself forward for drama or anything at school so I didn’t realise I was frightened until I was faced with doing it,” she says.

Following a promotion at work, Wendy was sent on a management training course. One of her tasks involved giving a short presentation to her peers.

“I couldn’t speak,” she says. “My heart was beating so loudly in my ears I couldn’t hear anybody else. It was the most awful hurdle I’d ever encountered.”

It was a hurdle Wendy struggled to overcome. Later in her career, she was asked to give talks to groups of up to 70 young nurses.

“It was unbelievable,” she says. “I’d have trouble sleeping a week in advance and wouldn’t sleep at all the two nights beforehand.”

It was even worse on the day itself. “Nothing came out when I opened my mouth,” recalls Wendy.

“The most I could manage was a shaky croak. I just couldn’t control my fear.”

As Wendy’s career progressed, she was given the opportunity to do something about this. She attended courses which taught her coping techniques.

The first was preparation. “I make sure I know my stuff,” she says. The second is practice, something Wendy does by herself and

Feelgood

meets three individuals who have managed to control their fears

in front of trusted friends.

Thirdly, she concentrates on breathing and posture. “It sounds silly but breathing deeply and standing on both feet when you’re speaking makes a huge difference,” she says.

Finally, Wendy anticipates problems. “Because I know I won’t sleep two nights in advance, I get more sleep prior to that,” she says. While she may not have completely overcome her fear, these techniques allow Wendy to control it. She proved this when she spoke at a national nursing conference 20 years ago.

“I spoke in front of 400 people at the Royal College of Surgeons. My voice went at first but I drank water, breathed deeply and joked about it. My voice eventually found its strength and 40 minutes later, it was over.”

2. Teresa Lehane from Blackpool in Cork has always been shy. “I was an excruciatingly shy child and I’ve been trying to deal with it ever since,” she says.

She used to read self-help books but that was before she encountered Toastmasters — an international organisation that aims to help people develop public speaking skills.

Teresa went to her first meeting three years ago. “I found a safe and encouraging atmosphere there that’s helped me hugely,” she says.

Toastmasters clubs worldwide follow much the same structure. There are typically 20 or so members in a club and they meet fortnightly.

“The president, toastmaster and topics master control the meeting,” says Teresa. “The toastmaster is the MC for the night and the topics master calls on members to speak on random topics.”

It may sound daunting but Teresa reassures us it’s not. “It’s a great way of learning to think on your feet,” she says. “And don’t worry — newcomers won’t be called on to speak until they’re ready.”

Evaluations form part of the process. Each member works on a series of objectives at every meeting. “It might be making eye contact or controlling your body language but you’ll give a four-minute speech in which you show you’ve mastered these skills,” says Teresa. “You’ll be evaluated at the end. Again, there’s no need to worry because the recommendations are always encouraging. Everyone at Toastmasters is the same. They understand your fears.”

TOAST MASTER: Wendy Delaney couldn’t sleep for days before making a speech.

Picture: Billy Higgins

■ Know your subject. The more comfort-

Tips to overcome your fear of public speaking

able you are with the content of your speech, the more relaxed you will be giving it.

■ Practice. Read your speech to yourself. Tape yourself. Give your speech while looking in the mirror. Continue until you feel totally comfortable.

■ Have a trial run. Ask a friend to listen to you and give honest feedback.

■ Think ahead. When giving your speech, have solutions to potential problems to hand.

For example, have a glass of water within reach so that your mouth doesn’t dry and if your knees knock together, shift your weight so that you are properly balanced.

■ Visualise yourself doing well. According to the experts, the more you tell yourself you’ll be fine, the greater the chances you will be.

At a funeral, the average person would rather be in the casket than giving the eulogy, joked comedian Jerry Seinfeld

Picture: iStock

Thanks to Toastmasters, Teresa believes she has finally overcome her lifelong shyness And she has even appeared on TV. “I spoke about my involvement with a city allotment on Corrigan’s City Farm,” she says. “When he asked me questions, I was able to think quickly and I wasn’t as nervous as the others.”

One of the most important lessons Teresa has learned is that almost everyone fears public speaking.

“My friend was on stage with Minister Mary Harney once and she saw her hands tremble before she spoke,” says Teresa.

FRIDAY, JANUARY 8, 2010

“That proves everyone gets nervous.”

And everyone can overcome nervousness.

“It takes work but you can do it,” she says.

SPEAK EASY: Teresa Lehane says almost everybody gets nervous before speaking in public. Picture: Denis

Scannell

3. Frances Abeton, CEO of Emerged Managed Services, comes across as the ultimate confident businesswoman. Few would believe she once dreaded public speaking.

“I would avoid it if I could,” she says.

“When I couldn’t, I’d speak very fast and always feel like a terrible failure afterwards.”

Once she set up her own company, Frances realised she’d have to address the issue. She started with counselling, moved on to coaching and eventually tried hypnotherapy.

She was frightened of hypnosis but her fear

Feelgood

of public speaking was stronger. “I would say my fear scored nine out of 10,” she says. “So, hypnosis had to be worth a shot.”

Her hypnotist brought Frances back to the situation she thought was at the root of her fear.

“I went back into my past and changed it,” she remembers.

While this had a positive effect, it wasn’t enough for Frances. “It didn’t totally solve the problem,” she says. “It took the blunt edge off the sword but it didn’t give me the coping tools I wanted.”

She continued to try different therapies until she discovered Emotional Freedom Techniques (EFT).

FRIDAY, JANUARY 8, 2010

BUSINESS WOMAN: Frances Abeton used Emotional Freedom Techniques.

Picture: Billy Higgins

According to EFT, everything is linked to emotions.

“Different traumas in life — such as being teased for being bad at reading aloud in class — get trapped in your emotional memory and transferred to future events,” explains Frances. “When you get called on to read or speak in the future, you feel the same emotions.”

EFT involves tapping key parts of the body to release these emotions. “Unlike other therapies, you learn how to do it yourself,” says Frances. “Now, before I get up to speak, I do some EFT and I can manage my fear. It’s helped me to become the person I am today.”

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Stepping right up to the podium Many people have a dread of speaking in public. Sharon Ní Chonchúir

Y

OUR mouth is dry. Your knees are knocking. And you are shaking with fear. There can be only one explanation: you’ve been asked to speak in public.

A high-profile survey carried out in 1970s America revealed that fear of public speaking ranked higher in most people’s minds than fear of death. “In other words,” joked comedian Jerry Seinfeld, “at a funeral, the average person would rather be in the casket than giving the eulogy.”

This fear seems to be prevalent in Ireland today. “I’ve worked with hundreds of people who do everything they can to dodge speaking in public because they are too frightened,” says Sandra Sheerin, director of the Public Speaking Institute of Ireland.

Through her work, Sheerin has helped these people overcome their fears. “They may not enjoy public speaking by the end but they are no longer afraid,” she says.

“They realise they can do it.”

Meet three women who — using three different techniques — have arrived at this same conclusion.

1. Former nurse Wendy Delaney from Dublin discovered her fear of public speaking late in life.

“I’d never put myself forward for drama or anything at school so I didn’t realise I was frightened until I was faced with doing it,” she says.

Following a promotion at work, Wendy was sent on a management training course. One of her tasks involved giving a short presentation to her peers.

“I couldn’t speak,” she says. “My heart was beating so loudly in my ears I couldn’t hear anybody else. It was the most awful hurdle I’d ever encountered.”

It was a hurdle Wendy struggled to overcome. Later in her career, she was asked to give talks to groups of up to 70 young nurses.

“It was unbelievable,” she says. “I’d have trouble sleeping a week in advance and wouldn’t sleep at all the two nights beforehand.”

It was even worse on the day itself. “Nothing came out when I opened my mouth,” recalls Wendy.

“The most I could manage was a shaky croak. I just couldn’t control my fear.”

As Wendy’s career progressed, she was given the opportunity to do something about this. She attended courses which taught her coping techniques.

The first was preparation. “I make sure I know my stuff,” she says. The second is practice, something Wendy does by herself and

Feelgood

meets three individuals who have managed to control their fears

in front of trusted friends.

Thirdly, she concentrates on breathing and posture. “It sounds silly but breathing deeply and standing on both feet when you’re speaking makes a huge difference,” she says.

Finally, Wendy anticipates problems. “Because I know I won’t sleep two nights in advance, I get more sleep prior to that,” she says. While she may not have completely overcome her fear, these techniques allow Wendy to control it. She proved this when she spoke at a national nursing conference 20 years ago.

“I spoke in front of 400 people at the Royal College of Surgeons. My voice went at first but I drank water, breathed deeply and joked about it. My voice eventually found its strength and 40 minutes later, it was over.”

2. Teresa Lehane from Blackpool in Cork has always been shy. “I was an excruciatingly shy child and I’ve been trying to deal with it ever since,” she says.

She used to read self-help books but that was before she encountered Toastmasters — an international organisation that aims to help people develop public speaking skills.

Teresa went to her first meeting three years ago. “I found a safe and encouraging atmosphere there that’s helped me hugely,” she says.

Toastmasters clubs worldwide follow much the same structure. There are typically 20 or so members in a club and they meet fortnightly.

“The president, toastmaster and topics master control the meeting,” says Teresa. “The toastmaster is the MC for the night and the topics master calls on members to speak on random topics.”

It may sound daunting but Teresa reassures us it’s not. “It’s a great way of learning to think on your feet,” she says. “And don’t worry — newcomers won’t be called on to speak until they’re ready.”

Evaluations form part of the process. Each member works on a series of objectives at every meeting. “It might be making eye contact or controlling your body language but you’ll give a four-minute speech in which you show you’ve mastered these skills,” says Teresa. “You’ll be evaluated at the end. Again, there’s no need to worry because the recommendations are always encouraging. Everyone at Toastmasters is the same. They understand your fears.”

TOAST MASTER: Wendy Delaney couldn’t sleep for days before making a speech.

Picture: Billy Higgins

■ Know your subject. The more comfort-

Tips to overcome your fear of public speaking

able you are with the content of your speech, the more relaxed you will be giving it.

■ Practice. Read your speech to yourself. Tape yourself. Give your speech while looking in the mirror. Continue until you feel totally comfortable.

■ Have a trial run. Ask a friend to listen to you and give honest feedback.

■ Think ahead. When giving your speech, have solutions to potential problems to hand.

For example, have a glass of water within reach so that your mouth doesn’t dry and if your knees knock together, shift your weight so that you are properly balanced.

■ Visualise yourself doing well. According to the experts, the more you tell yourself you’ll be fine, the greater the chances you will be.

At a funeral, the average person would rather be in the casket than giving the eulogy, joked comedian Jerry Seinfeld

Picture: iStock

Thanks to Toastmasters, Teresa believes she has finally overcome her lifelong shyness And she has even appeared on TV. “I spoke about my involvement with a city allotment on Corrigan’s City Farm,” she says. “When he asked me questions, I was able to think quickly and I wasn’t as nervous as the others.”

One of the most important lessons Teresa has learned is that almost everyone fears public speaking.

“My friend was on stage with Minister Mary Harney once and she saw her hands tremble before she spoke,” says Teresa.

FRIDAY, JANUARY 8, 2010

“That proves everyone gets nervous.”

And everyone can overcome nervousness.

“It takes work but you can do it,” she says.

SPEAK EASY: Teresa Lehane says almost everybody gets nervous before speaking in public. Picture: Denis

Scannell

3. Frances Abeton, CEO of Emerged Managed Services, comes across as the ultimate confident businesswoman. Few would believe she once dreaded public speaking.

“I would avoid it if I could,” she says.

“When I couldn’t, I’d speak very fast and always feel like a terrible failure afterwards.”

Once she set up her own company, Frances realised she’d have to address the issue. She started with counselling, moved on to coaching and eventually tried hypnotherapy.

She was frightened of hypnosis but her fear

Feelgood

of public speaking was stronger. “I would say my fear scored nine out of 10,” she says. “So, hypnosis had to be worth a shot.”

Her hypnotist brought Frances back to the situation she thought was at the root of her fear.

“I went back into my past and changed it,” she remembers.

While this had a positive effect, it wasn’t enough for Frances. “It didn’t totally solve the problem,” she says. “It took the blunt edge off the sword but it didn’t give me the coping tools I wanted.”

She continued to try different therapies until she discovered Emotional Freedom Techniques (EFT).

FRIDAY, JANUARY 8, 2010

BUSINESS WOMAN: Frances Abeton used Emotional Freedom Techniques.

Picture: Billy Higgins

According to EFT, everything is linked to emotions.

“Different traumas in life — such as being teased for being bad at reading aloud in class — get trapped in your emotional memory and transferred to future events,” explains Frances. “When you get called on to read or speak in the future, you feel the same emotions.”

EFT involves tapping key parts of the body to release these emotions. “Unlike other therapies, you learn how to do it yourself,” says Frances. “Now, before I get up to speak, I do some EFT and I can manage my fear. It’s helped me to become the person I am today.”

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Frown lines,

double chins, love handles and hair loss are some of the reasons more men are opting for non-surgical procedures. Helen O’Callaghan reports

JUST A LITTLE TWEAK G

Celebrity chef Gordon Ramsay is the public face of a growing trend among men — their rising refusal to put up with frowning brows, sagging jowls, meaty waistlines Picture: PA Photo

Feelgood

tired or they’ve got frown lines that give ORDON RAMSAY has had them an angry look. They feel it’s time for Botox and dermal fillers to rea positive change,” she says. duce the deepest wrinkles on So — for males who’ve had enough of his face. The volatile celebrity chef is the man-boobs, double chins and excessive public face of a growing trend among men sweating — what types of non-surgical — their refusal to put up with frowning ‘man-jabs’ are on offer? brows, sagging jowls, meaty waistlines and man-boobs, when they could have them EYE-BAGS eliminated or reduced in quick, non-surgical procedures with little downtime.

Treatment — Restylane tear trough Fourteen percent of clients who attend treatment. A 15-minute, minimally invaDublin’s Harley Medical Group clinic are sive alternative to eye surgery, in which male, up from 9% five years ago. tiny injections of hyaluronic acid (found “One in five Botox injections we did in naturally in the body) are put into the holDublin last year were on men,” says the low skin under the eyes, without anaesgroup’s director, Liz Dale, who finds that thetic, then massaged into the area, lasting men view cosmetic procedures as ‘correcaround nine months. tive’ rather than as ‘about appearance’.

Risks — swelling/bruising can take “They’ll have had an injury playing footabout a month to settle and lumps of colball. They’ll have hurt their nose or they’ll lagen may form on treatment site. want their ears pinned back. With men, Results — works best on dark circles or it’s more they’re putting something right bags around eyes that are surrounded by a rather than doing something for their apdeep ring. In about 5% of cases, treatment pearance,” she says. doesn’t work, but can be dissolved with At the Ailesbury Clinic, Dublin, where injections of hyaluronidase.

50% of liposuction and 15% of Botox Cost — starts at F450. clients are male, medical director, Dr Patrick Treacy, says men’s growing readiMAN-BOOBS, DOUBLE CHIN, ness to opt for cosmetic fixers is down to LOVE HANDLES the increased ‘hormonisation’ of women, courtesy of the oral contraceptive pill. SciTreatment — vaser lipo. Advanced form entists now say the hormones in the Pill of liposuction, it selectively removes unsuppress a woman’s interest in macho men, wanted body fat, using ultrasound technolbut make boyish looking men more attracogy, while preserving nerves, blood vessels tive — a case of Kurt Douglas from the and connective tissue. Also good for treat’50s versus Jude Law from the noughties. ing fleshy thighs/knees/buttocks/hips.

“Over the last 30 years, the mass horArea is filled with a special, numbing saline monisation of women is having an effect. solution that shrinks blood vessels. A small Since the Pill was introduced, women probe transmits sound energy, breaking up don’t tend to favour big alpha males as fatty tissue on contact. Liquefied fat is repartners. They go for metro-sexual types moved through suction. Up to three litres — clean, tidy, well-groomed men. Men of fat can be removed at a time. Procedure are becoming more metro-sexual, as a relasts about 90 minutes. sult — coming into clinics for beard or To work out how much fatty chest hair removal,” he says. tissue can be taken from the Male clients attending The body, stand and bend from the Hospital Group’s clinics want to waist — the amount of banish eye-bags, man-boobs, and loose-hanging fat you can easily tummy blubber. “They want exgrab above/below your waist apcess skin on their eyelids removed. proximates to what can be reSome look for thigh and arm moved. lifts,” says Aisling Holly, MD of Procedure isn’t intended as a The Hospital Group Ireland, weight-loss tool, but to create a where males account for 20% of slimmer silhouette. “We have to clients. “It’s not only the turn away some men, because high-fliers who come for cosmetthey’ve got visceral fat, which ic procedures. We see everything you can’t reach by liposuction from hairdressers to (beer belly, fat around the liver truck-drivers.”

Picture: Getty Images or under the muscle) rather than While you might expect the resubcutaneous fat,” says Dr Treacy. cession to erode what many consider a Risks — low to minimal luxury business, this isn’t necessarily so, pain/swelling/bruising. Slight risk of infecsays Holly, who’s seen a new type of male tion — patients take preventative antibiotic client emerge with the economic downfor three days post-treatment. One percent swing. burn risk from ultrasonic probe. Blis“The middle-aged, separated man was ter-like spots (seromas) may develop. always a big male market for cosmetic Results — many patients see results imtreatments. mediately after treatment, with the final “Now, we’re seeing professionals — soresult at around three to six months. Once licitors, accountants — who’ve been made fat’s removed, it’s gone, and, assuming a redundant. They’re on the circuit again, healthy lifestyle of good diet and exercise, looking for employment — except, now it won’t return or migrate. However, bethey’re middle-aged, in competition with cause fat’s essential to a healthy body, some younger candidates. They feel they look

FACING CHANGE: Dr Patrick Treacy, says men’s growing readiness to opt for cosmetic fixers is down to the increased ‘hormonisation’ of women, courtesy of the oral contraceptive pill. essential fat layers in any given site remain untreated.

Cost — F2,000 to F2,500 for one area.

100% guaranteed hair will grow in the required area, says Dr Treacy.

Cost — averages about F4,500.

BALDNESS

SMOKERS’ LINES AROUND LIPS

Treatment — hair transplantation is Treatment — facial fillers, such as Evoabout moving hair from the back of the lence (collagen-based) or Juvederm head, where hair is more resistant, (hyaluronic acid), are injected even in those susceptible to hair into the unwanted line, where loss. Until recently, it was thought the doctor has already put some hair should be transplanted as a numbing cream. Procedure is unit, taking with it sweat glands, also good for ironing out deep nerve tissue and blood supply. frowns on the forehead, as well “People mistakenly believed parts as the nasal-labial line (line runof the scalp had to be cut out to ning from nose to mouth). keep the hair follicle alive,” says Dr Takes no more than 30 minutes Patrick Treacy, a pioneer of the and isn’t painful, says Aisling Ailesbury hair implant method, Holly, of The Hospital Group. where a specially-patented tool Risks — there’s minimal fricharvests each hair follicle individution, but you could get an alally and transplants it into the relergic reaction, soreness, or Picture: Getty Images quired area, eliminating the need swelling. At The Hospital for surgery/stitches.

Group, the client is given a With males accounting for 95% of hair 24-hour hotline to ring, if there’s any contransplant clients at Ailesbury, the patient’s cern. first given some local anaesthetic at the Results — instant deep crevices are back of the head, which numbs all scalp filled out straightaway, says Ms Holly. Efnerves. For the first hour or two, ‘good’ fect lasts six to nine months. hair is harvested from the back of the head Cost — ranges from F350-F550. and follicles are removed. The second half of the procedure sees follicles implanted in FROWN LINES/ANXIOUS LOOK the required area.

Risks — there’s no scarring, though Treatment — Botox is injected into scalp can look red for up to 24 hours. forehead for frown lines or horizontal Results — can take up to 10 months for lines, and also into ‘crows’ feet’. A smaller hair to begin growing naturally, but you’re needle is used than for fillers and the injec-

FRIDAY, JANUARY 8, 2010

tion doesn’t go as deep. Client can get three areas done in 20-30 minutes.

Risks — soreness, mild bruising, headache, and, very rarely, a drooping eyelid, which wears off as treatment does.

Results — a small percentage may not see results, says Aisling Holly. “It can take up to three days to see the effects of Botox. Somebody of 60 won’t look 40, but they will have a smoother, more youthful appearance. Effects should last four to six months.”

Cost — F295 for one area.

HAIRY BACK Treatment — laser hair removal. Males number 35% of hair removal clients at the Harley Medical Group, with chests and backs popular areas to be ‘done’. Using light energy, laser destroys the hair follicle, leading to permanent reduction in hair growth. Treatment takes place over a course of six to 12 sessions, with each session lasting anything from 25 minutes — back/chest could each take 90 minutes.

Procedure feels like an elastic band snapping against the skin.

Risks — skin likely to be red. Sometimes, heat rash occurs, but should dissipate one to eight hours post-treatment.

Superficial skin-flaking and scabbing can occur. Slight blistering is rarer.

Since the Pill was introduced, women don’t tend to favour big alpha males as partners.

They go for metro-sexual types — clean, tidy, well-groomed men. Men are becoming more metro-sexual as a result Results — destroyed hair roots fall out between treatments. “If hair grows back, it’s much finer and growth is patchier,” says Hannah Roberts, Harley Medical Group assistant regional manager.

Cost — F765 for one treatment on the back, four treatments cost F2,000.

EXCESSIVE SWEATING (under-arm/palms of hands) Treatment — Botox is injected into sweat glands. How many injections depends on how many sweat glands. “An overweight person could have a very big armpit,” says Hannah Roberts. Treatment, which can sting, lasts 20-30 minutes, depending on extent of problem.

Risks — if excessive sweating isn’t due to anxiety, but to a medical issue, the man may sweat more elsewhere on his body.

Results — “There’s a massive improvement,” says Ms Roberts. “Men come to us saying they have to take three shirts to work, because they become so stained with sweat. After treatment, you would expect virtually no sweating. Two weeks post-treatment, they come back for review and the doctor tops up treatment on any remaining, active sweat glands.” Effect lasts nine months.

Cost — F800 per treatment.

■ Two men share their stories, page 10

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It was very important for my confidence that I had hair L OUTH-BASED Damien Grimes, 45, and his wife Geraldine run an event management company. Damien has had hair implant treatments at the Ailesbury Clinic.

“When I was 25, my hair started thinning. By age 35 I had a very high hairline. And I had a round spot of baldness on the crown. I was losing it from front and back — it was working it’s way to the middle.”

Damien tried laser, which didn’t work.

He resorted to wearing a wig for a few years. “I’m quite active and go to the gym a lot. When you sweat, you have to take off the wig, which is latex-backed. It was very embarrassing. I just didn’t want to be bald. It was very important for my confidence that I had hair.”

Encouraged by a friend, who’d heard about the Ailesbury Hair Implant Method, Damien decided to go for the treatment.

“Geraldine certainly encouraged me too. In a lot of relationships, what the woman thinks determines what the man thinks.

“I liked the fact this wasn’t invasive surgery — it’s a simple day procedure. It’s a difficult decision though — you worry in case something goes wrong — but all through treatment I didn’t worry because at every stage I was informed about what would happen.

“I’ve had three treatments — the first in August 2006 on the front of my head, the second in January ’08 sorted out the

F

REELANCE hair and make-up artist Patrick Warnock, 50, lives in Malahide. A lone parent, his son is 17. Patrick has had fillers in the hollows between mouth and nose and Botox.

“I first had Botox when I was 40 and living in London. I was bringing up my son and day-to-day living in a big city was hard. I just wasn’t looking my best. I looked very tired.

“A friend had Botox and he looked so fresh. I had it done on the crows’ feet and the forehead. You need to get Botox topped up every six months but it depends on what funds I’ve got.

“I had fillers for the first time five years ago. I don’t really like them. With Botox, you don’t feel anything, whereas with fillers it’s like having a cushion under your skin.

What I like about Botox is it reverses any anxiety lines that age has left. You settle into a different look as you age — Botox gives you back your youth.

“People ask why I don’t age gracefully. I look at the person asking and it’s always men who’ve let themselves go — they’ve got a pot belly and they’re older than their years. The only woman who ever asked was a nice settled mammy, getting middle-age spread. I think, if you’re happy like that, fine, but why expect others to be?

“If you’re going for any cosmetic procedure, do your research first. There are peo-

Feelgood

HAIR TODAY: Damien Grimes says he has noticed a significant difference after three hair implant sessions.

Picture: Feargal Ward

bald spot on my crown and the third before last Christmas, just to thicken the hair more — but I had to get my hair shaved first and it’s still growing back.

“Afterwards, you get a little swelling from

Botox gives you back your youth

ple doing Botox who shouldn’t be making tea. I go to the Hospital Group.

“Some people think you get cosmetic work done because of insecurity. It’s noth-

the anaesthetic, which dies down within a few days. You’re given an antibiotic to prevent infection and you spray on a saline solution to keep your head sterilised.

“Five months after the first treatment, I saw

People ask why I don’t age gracefully. I look at the person asking and it’s always men who’ve let themselves go Picture: Maura Hickey

ing to do with that. If a woman sees a beautiful dress, she wants it because she knows she’ll look good in it. It’s the same philosophy.”

FRIDAY, JANUARY 8, 2010

a very significant difference. Between 10 and 12 months later, I saw the full effect.

The whole thing has really improved my self-confidence. I feel a lot better. I like the way it looks — having hair.”

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A bowl of goodness S

OUPS are one of the best ready-made foods to get us through busy times and, just when temptation is at its worst, can stop us from eating foods that have much more fat and sugar.

While my recipe last week is more economical, we get quite good value from ready-made soups if they are made well and have minimal additives. It’s difficult for manufacturers to keep salt out of their soups, as they can be quite tasteless without it. I prefer to see salt on a label rather than monosodium glutamate (msg), other flavour enhancers and stale, dried herbs, which was a fault we found in previous surveys. However, it would be all too easy for our recommended daily allowance of salt to be consumed in one portion of soup. We need no more than a gram of salt per day, but if you eat some of the soups we tested this week, you should steer clear of salt for the rest of the day.

When tasting these soups, in many cases I craved something sweet afterwards, which is one of the problems with salty foods, as the body craves balance — a piece of fruit is the best way to get your sugar fix.

This time, it seems that producers have liftCully & Sully White Winter Vegetable Soup, 400g F1.99 In a class above many of our samples, this soup has a deep, natural flavour.

Parsnips and leeks provide a warm sweetness, cauliflower adds texture, fresh cream and butter a silkiness. Delicious. Salt is 1.6g per carton. Gluten free. A good buy.

Score 9

Justfood Organic Spicy Lentil Soup, 670ml F3.75 WITH a third more soup than most samples, this is particularly good value, given the amount of protein in the lentils, which make quite a meal. The spices include ginger and mustard seeds, which are lively and fresh and calmed by the addition of coconut milk. The small puy lentils keep their shape and make a good base for a supper with a few sausages, leftover meats, or other vegetables added. For something different, try a poached egg on top. Genuine tastes, all guaranteed organic, low fat with olive oil used instead of butter. The least fat of the eight soups we sampled.

Score 9.25

Feelgood

Roz Crowley ed their game. Perhaps readers of this page are voting with their feet and avoiding the worst. None of the samples this time were inedible, and, in a rush, even the worst could have a few sausages, black pudding, or smoked or fresh fish added to make a quick supper. Put on some pasta, noodles, or rice at the same time and a pretty good meal could be on the table in less than 15 minutes.

An advantage of these soups is that most keep well, even the fresh ones, which have a shelf life of almost a month.

Tesco Finest Spiced Butternut Squash, Sweet Potato + Pumpkin Soup 400g, F1.99 The hit of ginger, cumin and coriander, on first taste, is not followed through with any depth of flavour from the other ingredients, so this is a less satisfying soup than first expected. Texture is slightly gritty, from not over-processed vegetables, and pleasantly creamy with 3% of added cream.

Salt is 1.8g per pouch, which is enough for one or two small servings.

Score: 4

Picture: iStock

Douglas Hide Good Food Company Chunky Vegetable Soup, 500g F1.99 Potatoes, onions, leeks, carrots, sweetcorn and celery are all visible ingredients in this soup, which is thickened slightly with wheat flour and has plenty of chunks to provide a substantial bite. A natural taste, the finish is quite peppery, with a high salt content of 5g for the carton, which is enough for two.

Score 7.75

Baxter’s Pea-Ham Soup, 415g F1.04 This canned soup can keep for years without a huge number of additives and is made from split green peas, potatoes, carrots, onions, smoked ham, peas, cornflour, green pea flour, salt and white pepper. With a relatively short list of ingredients, the main problem here is that an added smoked-ham flavouring dominates, with an unnatural smokiness that overpowers the delicate pea flavour. A pleasant, slightly creamy texture results in an overall, warming soup with 2.4g salt per can.

Score: 4.5

Avonmore Carrot, Coriander & Fennel Seed, 600g F2.69

Marks & Spencer Winter Vegetable Soup, 415g, F1.49

Heinz Farmers’ Market Three Bean and Smoked Bacon Soup, 515g F1.59

A good smooth texture and some soft carrot pieces make this a pleasant soup with a fresh taste. However, there is no obvious taste of coriander and fennel seeds. Modified maize starch is used to thicken, but not too much. A high 4g of salt per carton, serving two, is high.

Gluten-free.

Score: 7

With a base thickened with cornflour, this soup has a pleasant texture. It comes with 2% red lentils and soft vegetable chunks, which includes flavoursome carrot, tomato puree with a lot of pepper on the finish. An enjoyable taste, with 2g of salt per can, which is enough for two small portions.

Score: 6.75

This canned soup delivers a strong bacon flavour along with some stringy bacon bits, which give it some bite. Plenty of substantial beans are flavoursome, and tomatoes give it some depth. Modified cornflour is used as thickener and gives it a slight gloopiness and shine, which is not as natural as we would like. Salt is 3.2g per can, which easily serves two.

Score 5

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Q

Dr Niamh Houston

FAMILY

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Dr Niamh Houston is a GP with a special interest in integrative medicine. If you have a question about your child’s health email it to feelgood@examiner.ie or send a letter to Feelgood Irish Examiner City Quarter Lapps Quay Cork

MY four year old coughs a lot especially when he has been out playing. What could this be a sign of? He seems fine in himself otherwise.

A. Frequent coughing spells which occur when playing, after sports, while laughing, or at night can be a sign of asthma. Other symptoms and signs of asthma include less energy, complaining of chest tightness or their chest “hurting” during play.

You may notice a wheezing or a whistling sound when breathing in or out. Keep in mind that not all coughing or wheezing is caused by asthma. In children under five years the most common cause of asthma-like symptoms is an upper respiratory tract viral infection such as the common cold. A family history of asthma, eczema, or allergies increase the likelihood of asthma being the cause of your son’s cough. A lung function test, which measures the amount of air in the lungs and how fast it can be exhaled, can help diagnose asthma.

Children under five years are not able to do this test, so doctors rely heavily on a history of the symptoms from the parent or guardian, and a physical examination in making the diagnosis. Other tests can help identify particular asthma triggers such as allergy skin testing, blood tests, or an x-ray to see if sinus infections or reflux disease are present.

More and more children are developing asthma. It appears to be a disorder of the immune system where the body fails to make enough protective antibodies. Other factors that may be involved include increased exposure to allergens such as dust, air, pollution and second-hand smoke, as well as a reduction in breast-feeding rates.

It is essential to get a correct diagnosis early on. Asthma that is not under control can affect your child’s development from missed school days to being unable to participate in sports.

Q. I was at home over the Christmas holidays and couldn’t help but notice that my mother seems more forgetful than usual. Is this a normal sign of getting older? I am worried about her as my grandmother had Alzheimer’s. How do you know if someone is developing this disease?

A. This time of the year and over holidays when families get together for a few days is often when memory problems get noticed that may not be so apparent during phone calls or short visits. It can be difficult to differentiate between the normal changes that occur with ageing and the signs of something more serious.

One of the most common signs of Alzheimer’s disease is memory loss, especially forgetting recently learned information, important dates or events, or asking for the same information over and over. Forgetting names or appointments only sometimes, but

CHECK UP: With children under five, doctors rely on the history of symptoms given by parents before making a diagnosis of asthma.

Picture: iStock

remembering them later shouldn’t set off alarm bells, and can be typical of old age.

However, other warning signs include difficulty completing daily tasks such driving to a familiar place, or difficulty remembering the rules of a favourite game.

People with Alzheimer’s can also lose track of dates, and the passage of time.

Sometimes they may forget where they are or how they got there. Whereas getting confused about the day of the week but figuring it out later, or occasionally needing help to use the settings on the oven can be normal for old age and not a reason to worry. Memory loss alone doesn’t mean you have Alzheimer’s.

If you have any concerns about a family member’s memory, have them seen by their doctor. They will be able to take a history and examination as well as some urine and blood tests to see if other illnesses such as heart disease, diabetes, thyroid or vitamin B12 deficiency, or side-effects from medication are causing the symptoms. To rule out strokes, tumours or other problems that can cause memory loss, a brain scan (MRI or CT) may be needed.

Anyone being tested for Alzheimer’s should ideally have their cognitive function

tested also — this involves having a neuropsychological evaluation. This measures language and spatial skills as well as memory, reasoning and judgement. Her doctor will refer her to a specialist for this.

The following are steps everyone can take to prevent or delay the onset of dementia: 1. Lower blood pressure and cholesterol.

2. Quit smoking.

3. Keep your mind active — this includes such things as puzzles/word games, reading, writing, learning a new skill.

4. Be physically and socially active — take regular exercise such as walking, swimming, or dancing. Be part of a group that meets regularly — for example, card playing, games, book clubs, or theatre-going.

5. Lower your homocysteine levels. Three of the B vitamins — folic acid, B-6, B-12 help lower homocysteine levels. High levels of this amino acid appear to be associated with Alzheimer’s disease. Include plenty of fruit and green vegetables in your diet. These are good sources of folic acid. Bananas, lentils, spinach, salmon, chicken, whole-wheat bread, milk and eggs are also good sources of B vitamins.

The herb ginkgo biloba has not been shown to prevent memory loss.

NOTE: The information contained in Dr Houston’s column is not a substitute for medical advice. Always consult a doctor first

Catherine Shanahan MUM’S WORLD Feelgood

TELLING a child to look forward to a treat is like handing a burglar the safe, without the combination. Expectation gives way to impatience and good humour turns sour.

My mistake was promising a trip to the panto 24 hours too soon. The upshot was a day that almost drove me insane.

“We’re going to see Jack and the Beanstalk,” I announced, one January morn, unwittingly opening a can of worms as Lughaidh responded true to form.

“Jack?” “I’m going to see Jack’s house?” he asked, delighted with the promise this held. Unfortunately the Jack that he had in mind was not from the fairytale.

I tried to explain it was a “different” Jack but confusion continued to reign. Despite my best efforts he could not understand how two people can share the same name.

Interrogations continued to try and establish what I meant by a “different” Jack.

Forty questions later we were still on the topic, despite every effort to change tack.

Was it cousin Jack from down the road? Surely the answer was “yes”? And could he go to his house right now? And what beanstalk did he possess? And what was a beanstalk and where would he find one and why did Jack need one? And what was a panto and where was the Opera House and, by verbal torture, what did I mean?

Come curtain up I was fit for the madhouse and prayed for the panto to rock.

As we entered the theatre, Lughaidh held back, clearly in some state of shock.

“THIS IS JACK’S HOUSE?” he asked, blown away by its scale, wide-eyed, reverent, gob-smacked.

Momentarily speechless on entering the auditorium, he quickly regained his composure.

FRIDAY, JANUARY 8, 2010

“ARE THESE ALL JACK’S FRIENDS?” he roared, surveying the huge crowd gathered in the vaulted enclosure.

Before I could answer the drama kicked off and the man of the moment appeared.

Responding as one, the applause began and Jack’s “friends” spontaneously cheered.

“Is that Jack?” Lughaidh whispered, clearly in awe of this chap who inspired such devotion. My answer of “yes” was clearance to cheer and join the general approbation.

For the rest of the show, Lughaidh was hooked, star struck by his new best friend.

When he tussled with the giant, Lughaidh leapt from his seat, ready to rush to his defence.

When the show drew to a close and the time came to depart, Lughaidh wept for the man who had captured his little heart.

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Warming up in the cold E XERCISE is important at all times of the year, but especially in winter. It’s great for relieving stress and releasing endorphins that improve mood.

Wrap up and go for a brisk walk. Don’t forget to keep your head covered when it’s really cold, as you can lose anywhere from 30% to 50% of body heat, otherwise.

It’s estimated that one in three people get no exercise at all during the winter months, so it’s no surprise that ligaments get torn and ankles sprained, when we all head out in January and February to work off the lard.

“Now is the time to focus on core stability, on building your base strength through pilates classes or going to the gym,” says Adrian Copeland, a physiotherapist who runs Physio Solutions, in Gorey, Co Wexford.

Focusing on core stability means strengthening the muscles around your midriff and back. Building up those abdominal muscles allows you to transfer energy from your legs up to your arms, when you’re exercising or participating in sport.

“This is particularly relevant for people who have hamstring tears or suffer from lower back pain, neck pain or groin strains, all of which can be caused by poor posture and poor technique, in sports and general movement,” says Adrian.

This time of year is a good time to work on boosting body function, when guys who play rugby, GAA, or soccer are training less intensively. “Pilates is great. Most men might

Deirdre DeirdreO'Flynn O'Fly-

MOSTLY MEN

dismiss pilates, but there are a lot of soccer teams and rugby players doing pilates exercises as part of their training,” he says.

If you are going to get active all of a sudden, watch what you wear. Dress in layers for outside exercise. The layer closest to your skin should be made of breathable material, avoiding cotton, which retains sweat. Add a thermal layer fleece or cotton to keep in heat, and use a third, outer layer as a cover.

Watch what you eat and drink. If you over-indulge in rich foods, holiday drinks and sugary desserts, you’ll need to step up your workout just to maintain current levels of fitness.

Stay well-hydrated and drink plenty of fluids, though be sure to avoid caffeine, and alcohol-based beverages, which also lead to dehydration.

Watch out for injuries. If you play court sports, like tennis, in the winter months, be aware of the greater chance for falling or colliding. Be sure you switch to shoes with good traction, to help avoid collisions and ankle injuries.

SETTING THE TONE: Physiotherapist, Adrian Copeland, Physio Solutions, Gorey, Co Wexford, says winter is the time to build base strength. Picture: Garry O’Neill

Weight-loss diets have Cancer society seeks unhealthy side effects volunteer drivers LOSING weight reduces the risk of cancer, heart disease or diabetes, but new studies show the side-effects of some of the most popular weight-loss regimes can cancel out the benefits.

“None of the diets reviewed are based on solid scientific evidence,” says Gosia Desmond, director of nutrition research at The College of Naturopathic Medicine. “They are misleading and can have serious

TAKE

4

long-term health consequences.”

Short-term effects of weight-loss regimes include constipation, bloating, gastrointestinal discomfort and haemorrhoids.

■ The College of Naturopathic Medicine hostsGosia Desmond’s seminar, How to Stay Slim and Healthy Forever, in Dublin on February 1, and Cork on February 2. Fee: F15. Call 01-235 3094 or visit www.naturopathy.ie.

Useful products to help prevent cold and flu viruses and treat them: 1. NATURAL RELIEF: Nelson’s Coldenza is a natural, homeopathic remedy that contains Gelsemium 6c and stimulates the body’s own healing processes to provide relief from the muscle pain associated with the symptoms of a cold, such as headaches, sore throats and ear, F7.25 for 72 tablets.

To keep bugs at bay: wash your hands regularly and avoid touching your eyes or nose as these are the main ways the virus enters your body. When the central heating goes back on, don’t let the air get too dry. A dry atmosphere dehydrates your nasal passage, making it more susceptible.

Feelgood

IF YOU have time to spare, the Irish Cancer Society would be delighted to welcome you on to their Care to Drive initiative.

The Care to Drive scheme is operated in partnership with the Social Work Department at St Vincent’s University Hospital (SVUH), Dublin.

Carefully selected and trained volunteers collect the patients from their homes and drive them to their appointments and back

to their homes following these appointments.

Rory Collins, a cancer patient from Blackrock, Co Dublin has availed of the Care to Drive scheme since it was launched in 2008.

“The service is such that we are treated with respect, courtesy and dignity,” says his wife Dorothy.

“All the drivers are so helpful and never make you feel as if you’re a burden. It really takes the pressure off couples like us.”

DId you know...

Noise-induced hearing loss is nearly three times as likely to occur in men

Source: American Academy of Otolaryngology-Head and Neck Surgery Foundation

BeatDENTAL the bugs CARE SWINE FLU: NEW laboratory research shows that echinacea is effective against the swine flu virus, bird flu and other influenza viruses.

The study’s authors say echinacea fresh plant extract is a useful addition to standard influenza control measures.

Prof James Hudson, department of pathology and laboratory medicine at University of British Columbia, Canada, was among the researchers. He said: “Especially for people unwilling to be vaccinated, there is currently a need for alternative approaches to provide protection against respiratory tract infections.”

The research paper is published online in Virology Journal http://www.virologyj.com/content/6/1/197.

GERM KILLERS: The arrival of the H1N1 swine flu virus has made us all look at the way we protect ourselves from germs and bacteria. Keeping hands clean is a key to stop the spread of germs. New TCP hand sanitising gel is tested against swine flu and also kills 99.9% of germs. In a handy 100ml bottle, it provides a convenient alternative to soap and water when on the move. Fragrance-free and suitable for sensitive skin, it’s F2.99 from pharmacies.

Small enough to pop into a child’s pencil case, and a popular seller in health stores this winter, Soapopular pen spray, F2.99 is a gentle, alcohol-free formula that kills 99.9% of harmful germs, bacteria, and fungi and does not leave the skin dry and chapped.

FRIDAY, JANUARY 8, 2010

BOOST IMMUNITY: When herbs are combined into formulas or blends, the therapeutic effects of each herb can be enhanced. In the Irish Organic Herbs formulation, Immune Boost+, F18.50, the primary agents giving anti-viral, anti-bacterial and immune support are echinacea, astragalus, goldenseal and thyme — with ginger acting as a secondary agent aiding digestion, circulation and absorption.

It’s available in health stores, or see www.iohonline.com.

TERAPROOF:User:margaretjenningsDate:06/01/2010Time:15:00:24Edition:08/01/2010FeelgoodXH0801Page:13

Zone:XH

13

XH - V1

Warming up in the cold E XERCISE is important at all times of the year, but especially in winter. It’s great for relieving stress and releasing endorphins that improve mood.

Wrap up and go for a brisk walk. Don’t forget to keep your head covered when it’s really cold, as you can lose anywhere from 30% to 50% of body heat, otherwise.

It’s estimated that one in three people get no exercise at all during the winter months, so it’s no surprise that ligaments get torn and ankles sprained, when we all head out in January and February to work off the lard.

“Now is the time to focus on core stability, on building your base strength through pilates classes or going to the gym,” says Adrian Copeland, a physiotherapist who runs Physio Solutions, in Gorey, Co Wexford.

Focusing on core stability means strengthening the muscles around your midriff and back. Building up those abdominal muscles allows you to transfer energy from your legs up to your arms, when you’re exercising or participating in sport.

“This is particularly relevant for people who have hamstring tears or suffer from lower back pain, neck pain or groin strains, all of which can be caused by poor posture and poor technique, in sports and general movement,” says Adrian.

This time of year is a good time to work on boosting body function, when guys who play rugby, GAA, or soccer are training less intensively. “Pilates is great. Most men might

Deirdre DeirdreO'Flynn O'Fly-

MOSTLY MEN

dismiss pilates, but there are a lot of soccer teams and rugby players doing pilates exercises as part of their training,” he says.

If you are going to get active all of a sudden, watch what you wear. Dress in layers for outside exercise. The layer closest to your skin should be made of breathable material, avoiding cotton, which retains sweat. Add a thermal layer fleece or cotton to keep in heat, and use a third, outer layer as a cover.

Watch what you eat and drink. If you over-indulge in rich foods, holiday drinks and sugary desserts, you’ll need to step up your workout just to maintain current levels of fitness.

Stay well-hydrated and drink plenty of fluids, though be sure to avoid caffeine, and alcohol-based beverages, which also lead to dehydration.

Watch out for injuries. If you play court sports, like tennis, in the winter months, be aware of the greater chance for falling or colliding. Be sure you switch to shoes with good traction, to help avoid collisions and ankle injuries.

SETTING THE TONE: Physiotherapist, Adrian Copeland, Physio Solutions, Gorey, Co Wexford, says winter is the time to build base strength. Picture: Garry O’Neill

Weight-loss diets have Cancer society seeks unhealthy side effects volunteer drivers LOSING weight reduces the risk of cancer, heart disease or diabetes, but new studies show the side-effects of some of the most popular weight-loss regimes can cancel out the benefits.

“None of the diets reviewed are based on solid scientific evidence,” says Gosia Desmond, director of nutrition research at The College of Naturopathic Medicine. “They are misleading and can have serious

TAKE

4

long-term health consequences.”

Short-term effects of weight-loss regimes include constipation, bloating, gastrointestinal discomfort and haemorrhoids.

■ The College of Naturopathic Medicine hostsGosia Desmond’s seminar, How to Stay Slim and Healthy Forever, in Dublin on February 1, and Cork on February 2. Fee: F15. Call 01-235 3094 or visit www.naturopathy.ie.

Useful products to help prevent cold and flu viruses and treat them: 1. NATURAL RELIEF: Nelson’s Coldenza is a natural, homeopathic remedy that contains Gelsemium 6c and stimulates the body’s own healing processes to provide relief from the muscle pain associated with the symptoms of a cold, such as headaches, sore throats and ear, F7.25 for 72 tablets.

To keep bugs at bay: wash your hands regularly and avoid touching your eyes or nose as these are the main ways the virus enters your body. When the central heating goes back on, don’t let the air get too dry. A dry atmosphere dehydrates your nasal passage, making it more susceptible.

Feelgood

IF YOU have time to spare, the Irish Cancer Society would be delighted to welcome you on to their Care to Drive initiative.

The Care to Drive scheme is operated in partnership with the Social Work Department at St Vincent’s University Hospital (SVUH), Dublin.

Carefully selected and trained volunteers collect the patients from their homes and drive them to their appointments and back

to their homes following these appointments.

Rory Collins, a cancer patient from Blackrock, Co Dublin has availed of the Care to Drive scheme since it was launched in 2008.

“The service is such that we are treated with respect, courtesy and dignity,” says his wife Dorothy.

“All the drivers are so helpful and never make you feel as if you’re a burden. It really takes the pressure off couples like us.”

DId you know...

Noise-induced hearing loss is nearly three times as likely to occur in men

Source: American Academy of Otolaryngology-Head and Neck Surgery Foundation

BeatDENTAL the bugs CARE SWINE FLU: NEW laboratory research shows that echinacea is effective against the swine flu virus, bird flu and other influenza viruses.

The study’s authors say echinacea fresh plant extract is a useful addition to standard influenza control measures.

Prof James Hudson, department of pathology and laboratory medicine at University of British Columbia, Canada, was among the researchers. He said: “Especially for people unwilling to be vaccinated, there is currently a need for alternative approaches to provide protection against respiratory tract infections.”

The research paper is published online in Virology Journal http://www.virologyj.com/content/6/1/197.

GERM KILLERS: The arrival of the H1N1 swine flu virus has made us all look at the way we protect ourselves from germs and bacteria. Keeping hands clean is a key to stop the spread of germs. New TCP hand sanitising gel is tested against swine flu and also kills 99.9% of germs. In a handy 100ml bottle, it provides a convenient alternative to soap and water when on the move. Fragrance-free and suitable for sensitive skin, it’s F2.99 from pharmacies.

Small enough to pop into a child’s pencil case, and a popular seller in health stores this winter, Soapopular pen spray, F2.99 is a gentle, alcohol-free formula that kills 99.9% of harmful germs, bacteria, and fungi and does not leave the skin dry and chapped.

FRIDAY, JANUARY 8, 2010

BOOST IMMUNITY: When herbs are combined into formulas or blends, the therapeutic effects of each herb can be enhanced. In the Irish Organic Herbs formulation, Immune Boost+, F18.50, the primary agents giving anti-viral, anti-bacterial and immune support are echinacea, astragalus, goldenseal and thyme — with ginger acting as a secondary agent aiding digestion, circulation and absorption.

It’s available in health stores, or see www.iohonline.com.

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Q Megan Sheppard Do you have a question for Megan Sheppard?

Email it to feelgood@examiner.ie or send a letter to Feelgood Irish Examiner City Quarter Lapps Quay Cork

I have always wondered if it is best to brush your teeth before or after breakfast in the mornings. My husband believes it is pointless to brush his teeth before eating, while I prefer to clean my teeth first thing upon rising in the morning. Is one method more beneficial than the other?

A. This is indeed a topic which can divide people, and is more often than not a case of doing whatever you were brought up to do.

In fact, even dentists are divided on the issue, which suggests that there is no true right or wrong answer. Personally, I am with you, and prefer to brush my teeth before I eat in the mornings. Bacteria form when we sleep, and the food we consume for breakfast simply provides more fuel for the bacterial colonies to grow. It is also difficult to brush your teeth when you have just eaten, since it often amounts to little more than pushing food particles around the mouth — far easier to start with squeaky clean teeth and then give a quick rinse with plain water or mouth wash after breakfast.

If you consume fruits or juices at breakfast, then there is even more reason to brush your teeth before you eat. The acid in fruits and juices tend to soften the tooth enamel, which can then be more easily worn down by subsequent brushing. Over time this can erode the enamel to the point where the teeth become extremely sensitive and problematic.

During our waking hours, when the mouth and teeth are active, saliva is produced in order to help care for our teeth. Very little saliva is produced while we sleep, which further supports my case for brushing before consuming food or drink in the morning.

However, this is still a matter of opinion, and if your husband still prefers to brush his teeth after breakfast then you may well be best agreeing to disagree on this issue. One last point on brushing technique. I was recently introduced to the Bass Method of brushing, and I cannot believe that I have never been shown this particular method before. It is particularly good for the gums, particularly if bleeding or gingivitis is an ongoing issue, but essentially is one of the best ways to prevent bacterial build-up in the mouth.

The Bass technique cleans the teeth, gums, and the area (usually around 1mm) where the gum overlaps onto the tooth surface.

This last area is where food debris and plaque accumulate easily, and so is a haven for bacteria.

Start at the back of the mouth and work your way around by focusing on each tooth, brushing at an angle of 45 degrees so that the bristles are clearing the space between gum and tooth. Try to brush right around each tooth so that the interdental spaces are

CLEAN SWEEP: If you consume fruits or juices at breakfast, then there is even more reason to brush your teeth before you eat. also attended to (you may need a special interdental brush for this — consult your dentist if you have gum issues). The pressure required is very gentle, and the movements should be short back-and-forth vibrations or small circles (around 10-20 back and forth, or 5-6 circles). Flossing beforehand is crucial, as is rinsing afterwards. Happy brushing!

Q. I have a good friend who has recently been diagnosed with fibromyalgia. She has been told that there is nothing that can be done. I was wondering if you knew of anything that could be useful to help her, as any information at all would be greatly appreciated.

A. This is one of those conditions, much like Chronic Fatigue, and ME, which is still quite a mystery to the medical profession and sufferers alike. Fibromyalgia (FM) is a chronic musculoskeletal disorder which is generally characterised by widespread aching, fatigue, disturbed sleep, and in particular, tenderness at specific points on the body.

It is known that it is an auto-immune disorder which is mostly seen in females over the age of 50 years. Symptoms appear out of

Megan puts the spotlight on:

If you don’t have a partner and/or children, then consider those who are important to you — including pets

Feelgood

MOST of us have made our resolutions with the best of intentions, but life so often gets in the way, and one by one the best laid plans fall by the wayside. Here are three useful tips that can help even the busiest person come through on their New Year’s health resolutions.

1. Start as you mean to go on: Begin the day by throwing open the curtains, letting in what light there is and get your body clock back on track. Reduce your coffee intake, or consider replacing it with an alternative that will support your liver, such as a dandelion and chicory blend.

Opt for oats with fruit over toast or processed cereals — these will sustain you for longer and are less likely to set you up for unhealthy cravings during the day. If

nowhere, which makes this all the more frustrating for all concerned. While it does not respond well to conventional treatment, it is thought that intestinal health is closely linked, with around 40-70% of sufferers having an irritable type of bowel condition.

So any treatment should ideally start with intestinal work — in particular taking a good quality probiotic and reducing or eliminating wheat and dairy. It is amazing how much progress can be made just through dietary adjustments.

There is also a physical therapy which shows great promise in treating FM — the Bowen Technique. Bowen involves a series of gentle pressures to specific areas, enabling the body to self-regulate and initiate an individual pattern of healing. For more information regarding this technique, contact Joan Hewetson (087-6448477), a Bowen therapist in Cork city recommended by the European College of Bowen Studies.

The Cork Fibromyalgia Support Group can be contacted on 021-4320201 and has monthly meetings to provide support and information for people dealing with this painful condition.

New Year Resolutions you know that you won’t have time to sit and eat a bowl of oats, then prepare them the night before by soaking them in cold water and then chop some fresh fruit into the mix and take it to work in a sealed container. Juicing and smoothies are a brilliant alternative for people who fly out the door in the morning.

2. Involve your family Make time to just be with your family — it doesn’t have to be anything planned or stimulating, time and presence are worth more and usually involve less stress and money. If you don’t have a partner and/or children, then consider those who are important to you — including pets! Regular connection with loved ones has actually been proven to increase

FRIDAY, JANUARY 8, 2010

your physical and emotional wellbeing.

3. Be realistic If you want to tackle a myriad of health issues, then you are likely setting yourself up for an impossible task. Pick one or two to focus on and work from there. Also consider carefully your choice of remedies. If you are unlikely to remember to take vitamins three times daily, then find a one-a-day supplement. If you find it difficult to commit to regular sessions of a particular health treatment, then arrange your appointments in advance for the next six months and have your practitioner contact you with a reminder notice or phone call.

4. Finally, remember we are granted a fresh set of 24 hours to make changes, learn from our mistakes, and celebrate our successes.

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Zone:XH

15

XH - V1

Q Megan Sheppard Do you have a question for Megan Sheppard?

Email it to feelgood@examiner.ie or send a letter to Feelgood Irish Examiner City Quarter Lapps Quay Cork

I have always wondered if it is best to brush your teeth before or after breakfast in the mornings. My husband believes it is pointless to brush his teeth before eating, while I prefer to clean my teeth first thing upon rising in the morning. Is one method more beneficial than the other?

A. This is indeed a topic which can divide people, and is more often than not a case of doing whatever you were brought up to do.

In fact, even dentists are divided on the issue, which suggests that there is no true right or wrong answer. Personally, I am with you, and prefer to brush my teeth before I eat in the mornings. Bacteria form when we sleep, and the food we consume for breakfast simply provides more fuel for the bacterial colonies to grow. It is also difficult to brush your teeth when you have just eaten, since it often amounts to little more than pushing food particles around the mouth — far easier to start with squeaky clean teeth and then give a quick rinse with plain water or mouth wash after breakfast.

If you consume fruits or juices at breakfast, then there is even more reason to brush your teeth before you eat. The acid in fruits and juices tend to soften the tooth enamel, which can then be more easily worn down by subsequent brushing. Over time this can erode the enamel to the point where the teeth become extremely sensitive and problematic.

During our waking hours, when the mouth and teeth are active, saliva is produced in order to help care for our teeth. Very little saliva is produced while we sleep, which further supports my case for brushing before consuming food or drink in the morning.

However, this is still a matter of opinion, and if your husband still prefers to brush his teeth after breakfast then you may well be best agreeing to disagree on this issue. One last point on brushing technique. I was recently introduced to the Bass Method of brushing, and I cannot believe that I have never been shown this particular method before. It is particularly good for the gums, particularly if bleeding or gingivitis is an ongoing issue, but essentially is one of the best ways to prevent bacterial build-up in the mouth.

The Bass technique cleans the teeth, gums, and the area (usually around 1mm) where the gum overlaps onto the tooth surface.

This last area is where food debris and plaque accumulate easily, and so is a haven for bacteria.

Start at the back of the mouth and work your way around by focusing on each tooth, brushing at an angle of 45 degrees so that the bristles are clearing the space between gum and tooth. Try to brush right around each tooth so that the interdental spaces are

CLEAN SWEEP: If you consume fruits or juices at breakfast, then there is even more reason to brush your teeth before you eat. also attended to (you may need a special interdental brush for this — consult your dentist if you have gum issues). The pressure required is very gentle, and the movements should be short back-and-forth vibrations or small circles (around 10-20 back and forth, or 5-6 circles). Flossing beforehand is crucial, as is rinsing afterwards. Happy brushing!

Q. I have a good friend who has recently been diagnosed with fibromyalgia. She has been told that there is nothing that can be done. I was wondering if you knew of anything that could be useful to help her, as any information at all would be greatly appreciated.

A. This is one of those conditions, much like Chronic Fatigue, and ME, which is still quite a mystery to the medical profession and sufferers alike. Fibromyalgia (FM) is a chronic musculoskeletal disorder which is generally characterised by widespread aching, fatigue, disturbed sleep, and in particular, tenderness at specific points on the body.

It is known that it is an auto-immune disorder which is mostly seen in females over the age of 50 years. Symptoms appear out of

Megan puts the spotlight on:

If you don’t have a partner and/or children, then consider those who are important to you — including pets

Feelgood

MOST of us have made our resolutions with the best of intentions, but life so often gets in the way, and one by one the best laid plans fall by the wayside. Here are three useful tips that can help even the busiest person come through on their New Year’s health resolutions.

1. Start as you mean to go on: Begin the day by throwing open the curtains, letting in what light there is and get your body clock back on track. Reduce your coffee intake, or consider replacing it with an alternative that will support your liver, such as a dandelion and chicory blend.

Opt for oats with fruit over toast or processed cereals — these will sustain you for longer and are less likely to set you up for unhealthy cravings during the day. If

nowhere, which makes this all the more frustrating for all concerned. While it does not respond well to conventional treatment, it is thought that intestinal health is closely linked, with around 40-70% of sufferers having an irritable type of bowel condition.

So any treatment should ideally start with intestinal work — in particular taking a good quality probiotic and reducing or eliminating wheat and dairy. It is amazing how much progress can be made just through dietary adjustments.

There is also a physical therapy which shows great promise in treating FM — the Bowen Technique. Bowen involves a series of gentle pressures to specific areas, enabling the body to self-regulate and initiate an individual pattern of healing. For more information regarding this technique, contact Joan Hewetson (087-6448477), a Bowen therapist in Cork city recommended by the European College of Bowen Studies.

The Cork Fibromyalgia Support Group can be contacted on 021-4320201 and has monthly meetings to provide support and information for people dealing with this painful condition.

New Year Resolutions you know that you won’t have time to sit and eat a bowl of oats, then prepare them the night before by soaking them in cold water and then chop some fresh fruit into the mix and take it to work in a sealed container. Juicing and smoothies are a brilliant alternative for people who fly out the door in the morning.

2. Involve your family Make time to just be with your family — it doesn’t have to be anything planned or stimulating, time and presence are worth more and usually involve less stress and money. If you don’t have a partner and/or children, then consider those who are important to you — including pets! Regular connection with loved ones has actually been proven to increase

FRIDAY, JANUARY 8, 2010

your physical and emotional wellbeing.

3. Be realistic If you want to tackle a myriad of health issues, then you are likely setting yourself up for an impossible task. Pick one or two to focus on and work from there. Also consider carefully your choice of remedies. If you are unlikely to remember to take vitamins three times daily, then find a one-a-day supplement. If you find it difficult to commit to regular sessions of a particular health treatment, then arrange your appointments in advance for the next six months and have your practitioner contact you with a reminder notice or phone call.

4. Finally, remember we are granted a fresh set of 24 hours to make changes, learn from our mistakes, and celebrate our successes.