Coping with a crisis
Finding home
again
Issue #25
NDIS Feature
Managing your money
Inform is Independence Australia’s crossdisability magazine. We encourage readers to submit suitable content for consideration by Independence Australia. All correspondence of this nature should be directed to: inform@iagroup.org.au While every effort has been made to ensure the accuracy of the information in this publication, Independence Australia assumes no responsibility for errors or omissions of any consequences of reliance in this publication. The opinions expressed in this publication do not necessarily represent the views of Independence Australia. Medical information included is not intended to be a substitute for professional advice.
ABN 80 973 805 243 Building 1, 9 Ashley Street West Footscray VIC 3012
Your NDIS journey of care starts here The National Disability Insurance Scheme (NDIS) is a new way to provide support for Australians with a disability, their families and carers.
CORE SUPPORTS
Daily activities: In-home & in the community. Consumables & continence products.
CAPACITY BUILDING
Therapy, skills development & co-ordination of support.
CAPITAL & ASSISTIVE TECHNOLOGY
Household aids & mobility equipment.
As a leading service provider, our dedicated team of co-ordinators are here to support your journey to the NDIS. We’ve got you covered with a wide range of products, equipment, services and supports for your NDIS package, all from our one organisation. STEP 1. Preparing your plan.
STEP 2. Developing your plan.
STEP 3. Getting your plan approved by the NDIA.
STEP 4. Choosing your providers and implementing your plan.
inform@iagroup.org.au www.independenceaustralia.com independenceaus independenceaus 2
Visit independenceaustralia.com/ndis to learn more about the NDIS and how it affects you.
STEP 5. Reviewing your plan.
Welcome
Issue #25
contents
new beginnings This issue of Inform is all about celebrating new beginnings and changes, as we in the Inform team have our own new beginning to celebrate. In May 2018 we were given the fantastic news that our magazine was selected as part of the NDIS’s Information, Linkages and Capacity Building (ILC) framework. This is a great recognition of the work we are doing in the space, and we’re very excited to share this with you. Over the coming months you will see many changes to Inform, so keep your eyes peeled and watch this space. In this issue we follow the story of Joel who, following a traumatic accident, had to start from scratch with his career. His story of determination shows us that you are never too old to find your passion again, and that the sky is the limit when you put your mind to it. In this issue you will also find the first in our series of NDIS features and, as many regions take their first steps into the scheme, we are asking you the question: are you NDIS ready? Over the coming issues we will be working to de-mystify the scheme, and provide you with the information you need to navigate it effectively. We look forward to sharing this with you, and please get in touch with us if you have an NDIS myth you would like busted in future issues. The Inform team is committed to bringing you quality, informative content wherever you are in Australia, so we encourage you to get in touch with us if you have a story of independence to share. You can reach the team at inform@iagroup.org.au.
8 7 Staying free from Urinary Tract Infections 8 Feature article: Finding Home Again 12 NDIS feature: How to pick a provider 14 NDIS feature: Are you NDIS ready? 23 Healthy eating on a budget
Managing Editor: Alison Crowe Deputy Editor: Rachel Tyler Jones Design: Mark Lovatt Cover Story Photography: Meredith O’Shea Special Thanks: NDIA, TAC, Dietitians Association of Australia
Alison Crowe 3
Nov- Dec 2018
What’s On
November
December
Movember
3 International Day of Persons with Disabilities
14 World Diabetes Day 12-18 National Psychology Week
10 Human Rights Day 12 International Universal Health Coverage Day 26 National Leftovers Day
4
Out and about
Accessibility Weekend The 14th Accessibility Weekend is over and what a resounding success the 2018 event was! Independence Australia was lucky enough to have Australian wheelchair rugby legends Nazim Erdem and Josh Hose champion the annual event, which saw Victoria’s favourite tourist attractions open their doors for free to wheelchair users and their carers on 8 and 9 September. ArtVo, Sovereign Hill, Eureka Skydeck, LEGOLAND and the Arthurs Seat Eagle were just some of the 40 accessible regional and metro venues that participated this year. The event, which signifies the importance of access and inclusion for people living with a physical disability, took place as part of Spinal Cord Injury Awareness Week.
This was especially significant for the two Paralympians in attendance, who coach and mentor people with spinal cord injuries on their journey to return to their communities independently. They noted the personal importance of accessibility in living a fulfilling, inclusive life.
to regain and retain their independence.
Erdem became a quadriplegic after diving off a pier into shallow water at the age of 20. He went on to win two gold and two silver medals at five Paralympics from 2000 to 2016. Hose, an incomplete quadriplegic, won gold medals at the 2012 London and 2016 Rio Paralympics. He was a passenger in a car that rolled down a 20-foot embankment, during which he sustained a spinal cord injury.
Independence Australia also teamed up with Global Ballooning Australia to offer one lucky Accessibility Weekend guest and their carer the chance to win an accessible ride in Global Ballooning Australia’s Easy Access Basket across the Yarra Valley.
Independence Australia Chief Executive Officer Peter Turner said Accessibility Weekend links with the organisation’s objective to support people living with a disability or personal need
“Accessibility Weekend is an invaluable opportunity for Victorians living with a disability, their families and carers to enjoy the inclusive access each participating venue has to offer,” Mr Turner said.
This year, Roy Davie impressed us with his innovation to improve accessibility for wheelchair users and nabbed the prize with his entry: “I’d like to see fully automated ramps on public transport at every door that are deployed when doors open and retract when doors close.” 5
Featured Product
TENA FOR MEN to help with prostate enlargement
Enlargement of the prostate is a normal part of ageing for men. The prostate gland surrounds the top part of the urethra and enlargement narrows the urethra and puts pressure on the base of the bladder. This can affect the passing of urine and can cause a variety of symptoms, including urinary incontinence for some men. Some will have enlargement with no symptoms and others will have symptoms requiring intervention. One in seven men will be diagnosed with prostate cancer by the age of 85. It is more common in older men, with 63% of cases diagnosed in men over 65 years of age (1). Surgery is usually only considered for incontinence after non-invasive treatments have failed and the condition is interfering with the individual’s quality of life. It is a big decision for anyone as there can be complications, such as infection, bleeding and damage to surrounding tissue and nerves, so it is usually considered as a last resort option. The following are non- invasive strategies to help address enlarged prostate symptoms: • loss of weight can reduce pressure on the pelvic floor and bladder
• avoidance of caffeinated drinks (alcohol, fizzy drinks, coffee, tea) that can irritate the bladder and increase urinary frequency • reduction or cessation of smoking as it can also irritate the bladder (2) • pelvic floor muscle exercises can support the bladder and urethra to improve urinary control (referral to a specialist men’s health physiotherapist if needed) (3) • bladder retraining can improve bladder capacity (4) • Use of a discreet pad for dribbles or incontinence so that one can feel dry, maintain dignity and feel confident in social situations If all these measures have not improved symptoms, surgical options may need to be explored. Of course if the prostate is cancerous, an individual may require surgery or radiation therapy as immediate treatment, but this will be determined by the Urologist. TENA has an excellent range of products specially designed for men. They come in a range of sizes, levels of absorbency and with a discreet design. Free samples can be ordered via TENA website: www.tena.com.au
1.https://www.cancer.org.au 2.https://www.tena.com.au/men/causes-of-urinary-incontinence/being-a-smoker/ 3.https://www.tena.com.au/men/incontinence-treatments/pelvic-floor-exercises-for-men 4.https://www.tena.com.au/women/incontinence-treatments/bladder-retraining/
6
Your Health
UTIs are more likely caused by:
1.Poor wiping techniques after
toileting. It is important to wipe from front to back, particularly after a bowel action. Bacteria that belong in the bowel can cause problems if they get into the urethra and bladder.
2.
Your health
Staying free from Urinary Tract Infections A urinary tract infection (UTI) is a relatively common but unpleasant problem that affects the bladder and/ or kidneys. Symptoms may include; changes in bladder habits, burning pain with urination, back or tummy pain, urinary urgency, incontinence, a high fever and even delirium if left untreated. Not all infections are easy to detect, and some people may feel only mildly unwell or have unexplained changes to their bladder habits. Carers of people who cannot communicate clearly often report that the only outward indication of a UTI is strong smelling urine or a change in mood or behaviour. Fact: women and the elderly have a slightly higher risk of UTI Most urinary infections are caused by a bacteria that has made its way into the bladder via the urethra or via continence aids such as a catheter. This requires direct contact between the entrance to the bladder and the bacteria. Bad smells and public toilet seats are not to blame for UTIs, because they do not make contact with the entrance to the bladder.
Bacteria on your hands or other surfaces making contact with the urethra or continence aids. Make sure you know the correct clean techniques for using catheters and use single-use catheters where possible. Care workers should wash their hands well and wear gloves for intimate care.
3. Broken, wet and fragile skin, which is more susceptible to infection. Good skin care and appropriate use of continence aids can ensure skin is healthy and more resistant to infection. Powders and harsh soaps should not be used on intimate areas.
4.
Poor fluid intake. A good flow of urine can wash away any stray bacteria that may be in or near the urethra, therefore preventing an infection. Drinking about 1500ml of fluid a day ensures a good amount of urine.
5.
Not emptying your bladder fully. If you hover instead of sitting properly on the toilet, some urine stays inside the bladder which encourages stray bacteria to multiply rather than being flushed out. Other causes of incomplete emptying include constipation and prostate enlargement. 7
8
Feature
Finding home Photography: Meredith O’Shea
again
Home for Joel has always been a place where he could hear the birds singing and see the trees growing outside his window. Growing up an active man, Joel was not known for sitting still or for keeping quiet for long – he much preferred being on the go, and making connections with people as he went. In his youth he travelled all over Victoria; working in kitchens, building sites and in supported living residences – anything that allowed him the opportunity to travel, make friends and keep busy. With the birth of his two young daughters Joel’s life seemed complete, as if the world was at his feet.
9
Feature
Physically he was at home, but mentally Joel was far away Then a fateful mistake 12 years ago turned his life on its head. While visiting the northern suburbs of Melbourne to see a friend, Joel made the splitsecond decision to step out onto the road from behind a tram, without realising that there was oncoming traffic on the other side. A fast-moving car collided with Joel, sending him flying onto the road and severing his spinal cord in the process. Following the accident Joel was left a paraplegic and unable to walk. After a relatively quick rehab journey where he was taught how to take care of himself again, he returned home to myriad of house modifications and changes to ensure that he could simply get in the front door. On the face of it, with these changes made and the duties of caring for his young daughters returning, it seemed life had resumed its fast pace in Joel’s household, and that ‘normality’ would soon set in again. For Joel, however, it felt as if time was standing still. So used to being on the go all the time, his life felt disrupted and directionless. Physically he was at home, but mentally Joel was far away. Joel recalls that early on he would spend his days sitting in his wheelchair staring out the front window, wondering what on earth was going to happen with his life now. Joel felt lost. He could no longer work in his much-loved active roles, and he was struggling to deal with the impact of what had happened to him. Just as Joel was beginning to lose all motivation, a close friend made a simple suggestion to him: “Well you talk all the time, why don’t you do that for a job? I know a place.” Thanks to this friend, Joel was linked up with a high school educational program aimed at educating young people about risk-taking and 10
Above: Joel sharing his experience with a group of students.
consequences. The role saw Joel visiting high schools and speaking to the students about his experience with his injury, and what he would do differently if he could turn back time. It only took a few presentations for Joel to feel as if he had found his place in the world again. He loved the way he felt after visiting a school – he felt he could change lives and make a difference, simply by sharing his story. Fast forward a few years and Joel is a completely different man – he is motivated, active and settled. No longer spending his days staring out a window, he has found a new lease on life and he attributes that to finding his passion in educating young people. Looking forward, Joel hopes that by sharing his story he can motivate others to tackle their own personal challenges, and not let one thing define who they are. By finding his new passion, Joel has found his way home again. And he couldn’t be happier.
Featured Product
Spring into better skin care Skin becomes thinner and more fragile as we age and is less capable of withstanding mechanical pressure, which leads to an increased risk of skin injury. 1 Of particular concern with ageing skin are skin tears. Chronic wounds such as leg and pressure ulcers that are associated with elderly patients present a major burden, both in terms of cost and in terms of the time taken to treat them. Apart from the pain and distress, skin tears are also costly to treat – the estimated mean cost is $488.95 per wound3. But moisturising with QV Skin
Lotion, twice-daily is proven to prevent skin tears, reducing their incidence by up to 51%4. Free of any irritants, QV Skin Lotion has been designed to alleviate skin dryness. Using a pH skin balanced, non–soap gentle cleanser such as QV Gentle Wash, also offers additional moisturising benefits, especially when used in combination with QV Skin Lotion. Australian made and owned by Ego Pharmaceuticals, QV is a leading skin care brand trusted by generations to cleanse, moisturise and soothe dry, sensitive skin.
For more information visit: www.egopharm.com References: 1. Dyer JM, Miller RA. Chronic skin fragility of aging: current concepts in the pathogenesis, recognition, and management of dermatoporosis. J Clin Aesthet Dermatol. 2018 Jan;11(1):13-18. Epub 2018 Jan 1. 2.(PDF) Principles of Skin Care in the Elderly. Surber, Christian & Brandt, S & Cozzio, A & Kottner, Jan. (2015). Principles of Skin Care in the Elderly. Giornale italiano di dermatologia e venereologia : organo ufficiale, Societa italiana di dermatologia e sifilografia. 150. https://www.researchgate.net/publication/281637016_Principles_of_Skin_Care_ in_the_Elderly 3. Vu T, Harris A, Duncan G, Sussman G. Cost effectiveness of multidisciplinary wound care in nursing homes: a pseudorandomized pragmatic cluster trial. Fam Pract 2007; 2 4: 372–379.4. Finch K. Skin tear prevention in patients over 65 years of age in a hospital setting. PodiumPresentation. 10th Australian Wound Management Association Conference, May 7–10 2014, Brisbane, Australia.
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How to pick an
NDIS provider
12
NDIS Feature
For new National Disability Insurance Scheme (NDIS) participants, the task of picking a supports provider can often be daunting. There are so many providers across the country, and they all seem to offer you the world. So how can you feel sure that your decision is the right one for you? Firstly, make sure that you are familiar with your NDIS plan. Your plan will ultimately determine what supports you can access, so it is important for you to understand what you are funded to receive. Take the time to go over your plan with someone you trust, and make a note of any questions you might have as you go. Once you have done this you can get in touch with your Support Coordinator or Local Area Coordination (LAC) service with these questions. These services exist to help you navigate the NDIS, and they will provide you with support as you need it. Once you are familiar with your plan, you can then start focusing on your goals and how you would like a provider to help you to achieve them. For example, you may have the goal of living independently, and would like a lot of assistance in achieving this. Or you may have the goal of getting back to work, and want little assistance in achieving this – it is entirely up to you. Research potential providers – there are a lot out there! Whether you want one provider to do everything, or several different providers to do a number of different things, research is important when choosing the right fit for you. There are many ways you can research providers; you can do this with assistance from your Support Coordinator or LAC, by using the Provider Finder on your NDIS portal, by using a comparison website or doing an online search yourself, or by consulting with your peers on their experiences. All forms of research are valid and can help you to make the best choice for you.
do you feel supported? do you feel like you can trust them? do you feel confident ? While researching, we recommend that you develop a ‘shortlist’ of providers that you can contact before making a final decision. Get in touch with your shortlist and question further their capacity to help you reach your goals. Ask them anything you want to know. When you are talking to them pay attention to how you’re feeling during the conversation: do you feel supported? Do you feel like you can trust them? Do you feel confident? You want to find a provider that makes you feel and say yes to all three! It is important to remember in this process that you are a customer, and it is up to you make the best choice for yourself. While there are supports like LAC’s and Support Coordinators along the way, they can only provide options for you to choose from, they cannot make the best decision for you – only you can do that. If you treat the process like shopping for any other important purchase, and take the time to consider what you need, you will be well-equipped to make the best decision for yourself.
13
Are you NDIS ready?
NDIS Feature
With the NDIS rollout continuing across the country there is no shortage of questions and queries about the scheme. There are also many people who are accessing supports and funding for the very first time who may not be feeling entirely confident in their ability to effectively navigate the scheme. Additionally, myths and misconceptions about how the scheme works are everywhere; and can at times leave you wondering what is true or false! Over the next few issues of Inform we will be focussing on the NDIS in a series of articles, from myth-busting features to helpful how to’s. To start, we share our top tips for NDIS planning success. 1. Be prepared The old saying goes that failing to plan is planning to fail, and this holds true when it comes to your NDIS planning. Remember that the NDIS doesn’t know you and your needs, so the more information you can provide them with the better. No detail is too small or insignificant, and everything will help the planner to develop a plan that best supports you as an individual. If you are able to, spend some time before your planning meeting gathering letters from your doctors, occupational therapists, psychologists or other specialists that talk about your disability, your support needs and your goals. These letters will be particularly important if you want certain services covered in your plan, as they will show the NDIS your need for them. In addition, bring with you any photos you think might help the planner to better understand you. Do you need house modifications done? If so, take photos of what needs changing and bring 14
them along – this can help the planner visually see what you need. 2. Be ready to share Often when we meet with new people for the first time, we like to look on the positive side of things and present a nice picture of our lives to them. While this works with ordinary social interactions, your NDIS planning meeting is not the time to put on a brave face. The NDIS is here to help you with everything in your life; including the good, the bad and the ugly aspects of it, so make sure you are honest with yourself and honest with your planner. Before your planning meeting take the time to think about your good days and your bad days, and think hard about what you need on those bad days. Don’t be afraid to talk about things that aren’t comfortable or pleasant – the planner is there to help you, not judge you or the things you say. Pretending that things are better than they are, or that problems “aren’t so bad” could mean your plan misses key areas where you need assistance. 3. Think big – the sky is the limit The NDIS is all about helping you to achieve your goals. At its heart, the NDIS is designed to help you as an individual live your best life with the supports you need. And in order to live your best life, you need to think and plan for big things. Take some time before your first planning meeting to think about your life. What makes you happy? What frustrates you? What makes life difficult? What would you like to continue? What would you like to stop? What would you like to change? It is these thoughts that will help you plan your goals for your NDIS plan and your plan should be full of all the things that are important to you.
Featured Product
Finding the right continence product for you Choosing the correct continence product (aid) can be confusing. Let’s look at the three most important things to consider when deciding. Style Various styles suit different levels of mobility. Using the incorrect style may hinder your daily activity and worst of all cause leakage. There are many styles of continence products ranging from pullups to pad and pants and some with tabs (known as slips). If you are less mobile or care for a person who has limited mobility a slip like MoliCare Premium Slip may be the most suitable style to use. If you are more active and are more mobile you’ll probably want to wear a pull-up pant that looks and feels like normal underwear, like the MoliCare Premium Mobile range. Size When wearing a product that sits around the waist, it is important to have the correct waist measurement to ensure you do not get leakage and that the pad is comfortable. Measure your waist at the widest part between the actual waist and the hip. Use the guide on product packs
to match your requirements. If you fall between sizes go for the smaller fit to ensure that you have a contoured fit and to reduce the chance of leakage. Absorbency Incontinence can range from a few drops to a complete emptying of the bladder. Match your pad absorbency to give you the level of protection you need. A larger or thicker pad does not always mean extra absorbency. Do not fall into the trap of increasing size to hold more urine. Instead go up an absorbency or drop level – this is indicated on the packaging. The MoliCare Premium range has a variety of styles and absorbencies to protect you in your various activities, whether its day-to-day wear, exercising, added overnight protection or travelling on a long journey. MoliCare Premium are all skin friendly, discreet and give you continence with confidence. Get MoliCare on the NDIS: contact Independence Australia on 1300 032 774 or ndis@independenceaustralia. com to find out how.
15
Your Health
What can psychology offer in Chronic Pain Management? Anyone who suffers from persistent pain knows how much it can severely impact health and well-being. Although it may seem strange to think so, psychology has come a long way in helping people manage persistent pain. Psychological factors such as mood, beliefs about pain and coping style have been found to play an important role in an individual’s adjustment to persistent pain. In many cases, people respond well to psychological interventions, particularly those that target pain self-efficacy (PSE) and pain catastrophising (PC). 16
PSE reflects the confidence people have in performing activities while experiencing prolonged pain. It relates to feelings of control a person has over their pain symptoms and self-management. Interventions that increase understanding and a sense of control over pain have been shown to improve PSE. PC relates to a person’s unhelpful thinking styles and exaggerated negative concepts around the experience of pain. In addition to causing distress, high levels of PC have been linked to disability and depression in chronic pain sufferers. Here at Independence Australia our psychologists are trained in a number of techniques that can help increase pain self-efficacy and reduce pain catastrophising.
Your Health
Cognitive Behavioural Therapy for Chronic Pain Cognitive behavioural therapy (CBT) for chronic pain utilises similar techniques that are used in any CBT intervention, however, the focus is on the psychosocial factors that influence a person’s pain. Therefore, the first goal is to help people alter their perceptions of their pain. The task of the therapist in this instance is to help people see their pain as something that they can learn to manage, rather than something that is overwhelming to them. The second goal of CBT is to provide selfregulatory and stress management skills. Selfregulatory skills include relaxation training, guided imagery and distraction techniques which are all designed to help reduce the client’s autonomic negative response to the pain. This helps the person reduce anxiety around their pain by physically altering their unhelpful physiological responses. In addition, stress-management skills involve teaching the client how to communicate, problem solve, time-manage and plan to ensure they can adequately manage their work and everyday activities, despite their debilitating pain. Acceptance and Commitment Therapy for Chronic Pain In contrast to CBT, which involves cognitive restructuring and challenging thoughts, Acceptance and Commitment Therapy (ACT) emphasises observing thoughts and feelings as they are, without trying to change them. ACT stresses that even when a person is experiencing chronic pain, it is the struggle with pain (e.g. the client’s pain catastrophising) that causes suffering. For this reason it is fundamentally important that the person continues to behave in ways that are consistent with their valued goals and life directions despite their experience of pain. Within the ACT framework, pain is seen as an inevitable, and in some cases necessary part of living that can be accepted. The extent of a person’s suffering is directly related to the extent to which the person believes and acts on their pain-related thoughts. The aim of ACT therapy is to help the client develop greater flexibility in the presence of thoughts, feelings and behaviours associated with pain. Mindfulness is a key element in ACT therapy for chronic pain. By practicing mindfulness strategies, the client can learn to be the observer
Chronic pain can become debilitating, demotivating and tiresome for those affected. of the pain, rather than an active participator. This observer perspective is also helpful in maintaining neutral thoughts when unhelpful thoughts and feelings arise. Chronic pain can become debilitating, demotivating and tiresome for those affected. It can wear people down. In the ACT model, value illness is a condition where a person puts valued activities on hold in order to reduce pain symptoms. Over time, this can affect the person’s relationships, social activities, work satisfaction, and general meaning of life. This severely compromises a person’s self-efficacy. ACT incorporates exercises that help a person identify their values, and identify how near or far they are living in accordance with those values. The therapy helps the client specifically identify which values are compromised by their activities to avoid or manage pain. It helps them devise strategies for managing pain, whilst maintaining their values, and thus increasing PSE. In recognition of the prevalence of chronic pain in the disability community and the significant impact on people’s lives, Independence Australia offers both individual and group options for Chronic Pain Management. If you would like to learn more, or would like to speak with one of our psychologists please contact IA Psychology and Counseling on 9418 0474. Arthur Stabolidis Provisional psychologist Glossary: PSE = Pain Self-Efficacy PC = Pain Catastrophising CBT = Cognitive Behavioural Therapy ACT = Acceptance and Commitment Therapy
17
Your Health
Coping with a
crisis
Home should be a safe space, so when a crisis situation arises in the home, it can be especially distressing. Knowing where you can get help during a crisis can make the difference between keeping your head above water and drowning in the problem. A crisis is a time of intense difficulty of danger, or a time when an important decision needs to be made. A crisis can take many forms, but in the home specifically, issues such as family violence, a health crisis or a housing problem are among the most common. There are a wide range of services and organisations across Australia that are there for when you are in a crisis situation.
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Family violence Family violence can happen to anybody, regardless of age or gender. If you are experiencing a family violence crisis, there are ways to cope with the difficulties that arise. Family violence comes in the form of threatening and violent behaviour that controls or coerces someone else within the family. Violence can be physical or verbal or a combination of both. Children can be victims of abuse just by witnessing violence between adults, so it can happen at any age. If you or someone you know has suffered or is suffering from a suspected family violence crisis, there are a number of supports that are available to turn to for advice. A few are listed below: • whiteribbon.org.au/find-help/domesticviolence-hotlines • dvcs.org.au • safesteps.org.au
Your Health
Health crisis Whether you live alone or with others, a health crisis can be very overwhelming. Often, decisions need to be made quickly and support needs to be put in place immediately. Finding the right support can be challenging but there are many options available. If you are in immediate danger, always call 000 or go to your local hospital. This option applies for both a physical and mental health crisis. There are mental health triage lines you can call in a mental health crisis and you can always present at your local emergency department if you require help. There are also helplines such as Lifeline that you can ring for advice or just someone to talk to. If you are experiencing a health crisis, don’t be afraid to reach out and ask for help. Here are some of the helplines you can call in a health-related crisis: • • • •
Lifeline (24-hour crisis counselling): 13 11 14 Nurse on Call: 1300 606 024 Suicide Line: 1300 651 251 Victorian Poisons Information Centre: 13 11 26
Housing crisis Facing homelessness or having issues with your housing situation can be hugely stressful, but there are supports in place if you are having a housing crisis. You may have lost your job or have become too sick to work and therefore cannot pay the mortgage or rent, which could result in the prospect of becoming homeless. Your rental property may not be in a livable state and causing you health problems, both of which can result in a housing crisis. There are crisis centres across Australia that can assist you in preventing or solving your housing crisis. The national number to call if you need help is 1800 825 955. Having a crisis in your home environment can be extremely stressful but there are supports in place that can help you. The key message is to always reach out for help when you need it, because there are people who can and will help you to manage your crisis and, importantly, minimise stress.
The key message is to always reach out for help when you need it, because there are people who can and will help you to manage your crisis
19
Your Health
Fabulous foods to
fight cold and flu These days cold and flu season kicks off at the start of winter and hangs around like an unwanted guest well into spring. But getting sick is not a given. Boosting your diet with nutritious comfort foods can do wonders for your immune system. This is particularly important for the elderly and anyone with a compromised immune system, because colds and flu can lead to other health complications. Flax Seeds
Healthy oils
Brazil Nuts
Selenium
Foods to focus on Eating a balanced diet will provide your body with the essential vitamins and minerals it needs to function at its best, including helping the immune system to fight germs that cause colds and flu. Focusing on foods of all colours (green, yellow, orange, red and purple) is the best way to ensure your body gets all the micronutrients your immune system needs. In particular, you should ensure your diet includes plenty of the following nutrients, to improve your immunity: • Vitamin C — capsicum (all colours), broccoli, sprouts, tomatoes, blackcurrants, kiwi fruit, berries and citrus fruit (oranges, lemons, grapefruit and limes) • Vitamin E — broccoli, Brussels sprouts and almonds • Selenium — brazil nuts, meat and poultry • Zinc — fish, oysters, seafood, beef, lamb, rolled oats, baked beans and pumpkin seeds • Protein — red meat, poultry, fish and eggs • Healthy oils — salmon, tuna, flaxseeds and walnuts
Broccolini
Vitamin E
Capsicum
Vitamin C 20
Your Health
Eggs
Protein
Fish
Zinc Boost your breakfast When it comes to your daily nutrition, breakfast is a great opportunity to start the day on a positive note. A bowl of warm porridge, made with whole rolled oats, and topped with berries and walnuts can give you comfort as well as a boost to the immune system.
What else can you do? While eating well over the colder months is no guarantee that you’ll dodge all the germs, making nutritious food a priority over winter can reduce the likelihood and severity of colds. If you’re stuck for ideas, there are hundreds of healthy winter recipes available for free online.
Lavish lunches For a healthy winter lunch that will raise your immunity and keep colds and flu at bay, why not indulge in some grainy toast or a muffin, topped with baked beans and an egg? If you’re looking for something more substantial, a slow-cooked meal made with beef and winter vegetables will definitely hit the spot.
Other tips to avoid colds and flu this season include: • Washing your hands thoroughly — before and after eating, and especially after coughing and sneezing • Avoiding large crowds and other sick people • Disinfecting surfaces frequently as these can harbour viruses • Exercising regularly, where appropriate • Getting plenty of rest as this improves your immune system • Avoiding stress, as this weakens your immune system • Taking a good-quality vitamin and mineral supplement to fill any nutritional gaps.
Super soups One of the best ways to super-charge your nutritional intake is by eating warming, nourishing soups that make the most of seasonable vegetables. The best options are those that use stock as the base, contain lots of vegetables and include some protein. Don’t forget that adding legumes and beans is a tasty and affordable way to bulk up the nutrition. You know the old adage that chicken soup is great for treating colds? Research suggests that may be true. A study found that chicken soup may contain a number of substances, including an anti-inflammatory mechanism, that could ease the symptoms of upper respiratory tract infections.
Please note: The information supplied is general in nature. Please consult your medical practitioner for individual advice.
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Money Matters
Budgeting:
Managing Your Money It can be hard knowing where to start when it comes to creating your own budget. We have so many outgoings that it can be difficult to track exactly where all of our money goes. Setting up a budget for the first time can often be quite overwhelming, and can be stressful to stick to in the initial months of using it, but the benefits are well worth it. You may ask, why have a budget? Put simply, a budget is an effective way to monitor your incomings and outgoings. You can set up a weekly or even monthly budget depending on your needs. There are lots of online tools you can use to help you create a budget and, if you have a smart phone, there are even apps that allow you to track your spending as you shop. If you don’t have access to a computer or a smart phone, you can simply visit your local bank and they can sit down with you and help you plan your finances – it’s not as scary as it sounds! Having a plan for your money can help you visualise your goals and ambitions in life and 22
plan how to go about achieving them. There is a wealth of motivation that can be found in reaching your target goal when saving (no pun intended). So, to answer the question of why have a budget: budgets can put your mind at ease, and when you can start to use your money in a smart way, you can start saving. You might even surprise yourself at how much you spend without realising it! Once you have your budget in progress, you can then start looking at other beneficial financial options such as the type of bank account you have. It’s always a good idea to go to your bank and discuss the type of account that is best for you. There are specific savings accounts with higher interest rates if saving is something you are wanting to do, and there are also accounts with no overdraft fees or bank charges if you are on a lower income. There is an account to suit everyone; you just need to find your fit and this can be done by making an appointment with your bank of choice. Everybody has outgoings that they need to budget for, and a big chunk of outgoings is made up of bills. Having a budget
shows you what funding you have to allocate to each of your bills. Bill management can be hard at first, especially if you have a lot of them, but once you’re able to visualise the funds you have to put towards each bill, it becomes a lot more manageable. When designing your budget, it’s important to set realistic goals. There can be a huge risk of disappointment if you overestimate how much you are going to save over a period of time, or if you cannot afford something you really want. This is why it’s important to set a realistic budget. If you make small achievable financial goals and stick to your budget, you can experience success. We all know money is stressful, especially when we feel it’s not under control. Creating a budget for yourself will give you back your control and will empower you to achieve your goals. The Australian Government’s MoneySmart website has a range of accessible budgeting tools to help you get started. You can find these at www.moneysmart.gov.au/managingyour-money/budgeting
Your Health
Healthy eating
on a budget With the price of food rising, eating healthily while trying to stick to a budget can be challenging. But with a little planning and some useful tips, buying and preparing delicious healthy food on a budget is not as hard as it may seem!
Before you hit the supermarket sit down and write a shopping list. This will help you to avoid buying items you don’t need. Check out the recipes from Smart Eating – many are both delicious and cheap. Remember you can always cook more than you need and freeze the rest for another meal. Is healthy food more expensive? If you’ve ever thought that eating healthy is more expensive, then you’re not alone! Take a closer look at the foods you buy – sometimes processed foods are actually more expensive. Shop for fresh foods where possible, or in the case of fruit and vegetables, see if frozen and canned varieties are cheaper. This will help lower your grocery bill and help to keep your trolley full of healthy foods. Check out the price differences below:
Potatoes
A serve of potato is one medium potato – or 150g: Potatoes per 150g = 50c Frozen chips per 150g = 70c Potato chips per 150g = $3.75
Breakfast products
A serve of cereal is 1/4 cup of muesli, 2/3 cup of breakfast flakes or 1/2 cup cooked porridge – or roughly 30g: Rolled oats per 30g = 15c Corn flakes per 30g = 60c muesli/cereal bar per 30g = $1.50
Chicken
A serve of chicken is 100g (raw): Frozen whole chicken per 100g = 60c Raw whole chicken per 100g = 66c BBQ chicken per 100g = 80c Pre-made chicken kebabs per 100g = $1.70
Snacks
Apple per 100g = 0.60c Packet of sultanas per 40g = 0.50c Fruit bar/strap 50g = $0.95 Chocolate bar per 50g = $2.15 You can buy twice the amount of apples for the same or less money as other snacks!
This article is republished with permission from the Dietitians Association of Australia If you’re after more nutrition information, the Dietitians Association of Australia website provides a range of Smart Eating Fast Facts on all things nutrition. For personalised nutrition advice, find an Accredited Practising Dietitian, who can assist you in reaching your health and nutrition goals. 23
Your Health
Let 's talk about
Cyberbullying Bullying is not acceptable in the real world, but these days bullies have a new forum: the internet. Bullying that takes place over the internet is known as cyberbullying, and it can lead to depression and anxiety in the real world. Cyberbullying can take many forms. It can include: • Sending or sharing hurtful messages or emails • Humiliating someone by posting or sharing embarrassing videos or images • Spreading rumours or lies online • Setting up fake online profiles to hurt someone • Excluding others online • Repeated harassment and threatening messages, which is also known as cyberstalking Cyberbullying can be as hurtful as physical or verbal bullying because it is public, it can spread quickly, removing it can be difficult and the bully can be anonymous. 24
Anyone can be the victim of cyberbullying. It’s not just for children and teenagers, although young people are at higher risk, both because they tend to spend more time online, and because they are less likely to speak up and tell someone about the bullying. One in four students in Australia reports that they have been bullied, so if you are experiencing cyberbullying you are not alone. If you suspect that you, or someone you care about, are the victim of online bullying, what should you do? First, take a deep breath and remember: it is not your fault. You are not alone in this, and there is help available. There are some practical steps you can take to access help. You can: • Tell the bully that what they’re doing is not okay • Take screenshots of the bullying as evidence • Block the bully on social media • Report abusive posts to the social media platform
If the posts are not taken down, or the bullying continues, you can report cyberbullying to the Office of the eSafety Commissioner. This is where having screenshots for evidence will come in handy. Children and adults will need to report through different forms, because the legalities around cyberbullying are different for minors and adults, but anyone who has experienced ongoing cyberbullying can make a report. The final practical step you can take is to look after yourself. Tell people around you what is going on, so they can support you. Commiserating with a friend can lighten the load, even if they can’t do anything to fix your situation. Switch off from social media for a while, and take time to do the things you enjoy. Don’t let cyberbullying isolate you – that’s how the bullies win. Instead, gather your team around you and remember that “haters gonna hate”. To find out more or to report a case of cyberbullying, visit www.eSafety.gov.au
Featured Product
Ugo Fix Gentle
(catheter clip) Pioneering gentle catheter fixation As specialists in urology, we’ve spent a lot of time listening to clinicians and individuals living with a catheter, allowing us to develop a range of products that offer performance, precision and comfort whilst instilling that all-important confidence. At Optimum Medical we understand that purpose-designed fixation devices are key in the fight against trauma and infection caused by natural tension to the catheter. We also know how delicate skin can be, this is why we have created a truly gentle catheter clip. Introducing the Ugo Fix Gentle The Ugo Fix Gentle (catheter clip) provides safe and effective positioning of two-way indwelling urinary catheters at the bifurcation of the catheter. Fixing in place comfortably, it allows you to move around freely and safely, with reduced pulling and rubbing on the bladder neck and urethra. Why choose the Ugo Fix Gentle over other catheter clips? The Gel Pad - The Ugo Fix Gentle (catheter clip) was created to provide a gentle yet secure fixation for all catheter materials, without the need for preparation. To achieve this it features a re-adhesive soft silicone gel pad, ensuring painless removal and repositioning - leaving no sticky residue behind! It’s also breathable, showerproof, and transparent, allowing easy inspection
of the skin underneath. The gel pad can be worn for up to 7 days of comfortable fixation. The Clip - The Ugo Fix Gentle (catheter clip) also features a silicone bonded revolving clip to hold the catheter in place, away from your skin, preventing trauma and improving comfort. This allows the catheter to move naturally with your body to reducing tension. With it’s easy to open catch and raised arrow to indicate the direction of catheter insertion, the Ugo Fix Gentle is easy to negotiate for users of most abilities. Key Strengths • Gentle re-adhesive pad with soft silicone technology • No skin preparation required before application • No sticky residue upon removal • Easy to apply, remove and reposition, even over the same skin area • Holds tubing away from skin to prevent discomfort • Revolving clip allows natural movement of the catheter and leg • Easy-open catch with positive sensory click • Internal silicone bonding to effectively grip the catheter We have created detailed patient user guides, which are all available on www.optimummedical.co.uk to ensure correct fitting and removal. For additional support or to order, visit store. independenceaustralia.com
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Innovations
Trial giving independence to Victorians injured in crashes A trial of new technology to help Victorians who have been seriously injured in road accidents to live independently is underway as part of a partnership between the Transport Accident Commission (TAC) and Deakin University. TAC’s Head of Independence, Liz Cairns, recently visited the home of trial participant Josh Taylor to see how the technology, developed by the university’s Applied Artificial Intelligence Institute, is being trialled to improve the independence and quality of life of TAC clients. Mr Taylor, who sustained a severe traumatic brain injury in a two-car collision in 2005 when he was 19, is one of four TAC clients taking part in the trial. Using small sensors installed throughout a home, the technology, known as Sofihub, monitors a person’s presence to develop an understanding of their daily routine. The 26
technology can detect anomalies that negatively impact the resident’s health and then prompt them if they forget normal daily activities, such as taking their medication. The technology can identify if something goes wrong in the home and help detect falls. In these cases, if a resident fails to respond to Sofihub prompts, carers or medical professionals will be automatically alerted. The trial is being supported by Monash University through the input of an occupational therapist who works with TAC clients to ensure the technology is customised to their needs. Ms Cairns said about 5000 Victorians are seriously injured on Victorian roads each year and about 90 of those are affected by quadriplegia or severe acquired brain injury. “The trial of the Sofihub sensor and audio technology is a part of the TAC’s commitment to continually look at innovative
ways to increase the independence of Victorians who are seriously injured on our roads. “This trial has the potential to significantly increase the ability of TAC clients to have a greater level of autonomy in their dayto-day living, and provide them with a better quality of life. “If successful, this technology has the ability to be rolled out across the state to benefit thousands of Victorians,” she said. Sofihub is also being trialled in the aged care sector in Geelong, to help people remain in their homes as they age. However, this is the first time it has been trialled by people who have a disability. Depending on the outcome of the $60,000 six-month trial, Sofihub may be adopted by other TAC clients.
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1300 704 456 service.enquiry@iagroup.org.au www.independenceaustralia.com.au independenceaust @independenceaus