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on the


coast ISSUE 42 JULY/AUGUST 2021



at 54

Muscle Loss Does ‘osteoporosis’ of the muscle exist?




Ph: 4333 7004

A Good Deal, Better



















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Do you believe in destiny? We do, and as we look back over the past in reflection of both the good and bad times, it confirms our belief that everything happens for a reason. Occupations, life experiences, decisions made, ideas conjured and risks taken, have all lead us to this moment.

4 Stylish at 54 7 All about Movement 8 Hay, Hell and Booligal

It is in this moment that we take over the reins of On The Coast Publications, we cannot be more thankful to Debbie and Simone for entrusting us with the legacy that is ‘On The Coast’. In the past 19 years they have created an incredible community, a community that we are now humbled to be a part of. As we ourselves look forward to continuing the legacy that has inspired and supported this amazing community on the Central Coast for many years. So now it is with passion, enthusiasm, excitement and a few nerves, that we embark on this next chapter of our journey, to see where the road chosen will take us.

12 Muscle Loss –

We would also like to take the opportunity to say a big thank you, to the On The Coast contributors and advertisers for the warm welcome that we have received and for continuing to take this journey with us.

14 How diabetes can affect your Oral Health and what to do

I think this quote sums it up for us.

Does ‘osteoporosis’ of the muscle exist?

18 It’s never too late to treat an older person

”You can’t connect the dots looking forward; you can only connect them looking backwards. So, you have to trust that the dots will somehow connect in your future. You have to trust in something – your gut, destiny, life, karma, whatever. Because believing that the dots will connect down the road will give you the confidence to follow your heart even when it leads you off the well worn path; and that will make all the difference.” Steve Jobs

Hello and welcome to our first edition of On The Coast Over 55

Tanz ie & L uke

Art Director/Editor


Tanzie Carpenter

Spotpress Pty Ltd – 9549 1111


Luke Carpenter


Publisher Tanzie Carpenter – Ph: 0414 611 851 Luke Carpenter – Ph: 0405 449 339 trading as On the Coast Publications ABN 52 212 212 482 PO Box 3251, Bateau Bay NSW 2261

21 Matters of Life & Love 22 Healthy Eating for Healthy Ageing

24 Heart Health

Photography – Cover image Contributors Sam Woods, Jordi Woods, Scott Champion, Dorian Mode, Lydia Thorpe, Nicole Saliba, Diana Arundell, Sarah Tolmie, Dr Georgia Page, Vickey Taylor

28 A New Way brings hope to

sufferers of anxiety & stress

30 The Winter Garden Warranty & Indemnity

Advertisers and/or advertising agencies upon and by lodging material with the Publisher for publication or authorising or approving of the publication of any material INDEMNIFY the Publisher, its servants and agents against all liability claims or proceedings whatsoever arising from the publication and without limiting the generality of the fore-going to indemnify each of them in relation to defamation, slander of title, breach of copyright, infringement of trademarks or names of publication titles, unfair competition or trade practices, royalties or violation of rights or privacy AND WARRANT that the material compiles with all relevant laws and regulations and that its publication will not give rise to any rights against or liabilities in the Publisher, its servants or agents and in particular that nothing therein is capable of being misleading or deceptive or otherwise in breach of Part V of the Trade Practices Act 1974. The views expressed in On the Coast – Over 55 are not necessarily those of the editor or publishing staff. While every effort has been made to insure accuracy of the information in this publication, no responsibility will be accepted by On the Coast – Over 55. No part of this publication may be reproduced without permission of the publisher.





at 54!


A personal share of 10 things I do at 54 to be stylish, feel sexy & stay sane! With my 54th birthday last month I can honestly say I feel as stylish and sexy as ever! Now I will be honest this has taken some work – especially hitting menopause and having to deal with a whole lot of new body, mind and style challenges the past 18 months. But, I am proud to say I seem to have found my mojo, beauty regime and physical and mental health routines that are working for me.

I am writing this blog in the hope I can help other women who may be at this stage in life or who can relate to some of these challenges regardless of their age.

products/services/brands I personal use however, I am more than happy to share this information in our VC Style & Beauty Portal or at any VC service.

Get ready…I am being very open here so apologies if the “M” word (menopause) is not what you want to hear but reality is, if you are a female and lucky enough to make it to this stage in life, no doubt in some way you will be faced with dealing with it. I hope my article is of some help or at least lets you know you are not alone.

MY 10 SSS (STYLISH, SEXY, SANE) SAVERS 1. MEDITATION – This has probably been one of the most powerful skills I have learnt the past year. I am not going to rave on about it, I truly believe it is a technique one has to discover for themselves and be ready to try. All I can say is if you are thinking of exploring the art of meditation I highly recommend it. I even turned a section of my home office into a beautifully styled meditation and yoga space, with essential oils, candles and decor that resonates with me. That way, as soon as I step inside I feel relaxed and inspired to spend sometime in “my” space.

Please note: I am a woman, stylist, makeup artist and entrepreneur and that is where my training ends so please before you try anything I suggest, seek the right medical approval for you. Also, as we are not paid bloggers or influencers I have not mentioned the particular


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2. YOGA – I am addicted! Why? Because it feels amazing and I can do it in my pj’s at home anytime. I use an app where I can select the time, difficulty and type of session I wish to have. I have also started going to hot yoga a few times a month and I love that too. I am not an exerciser (would rather be doing craft or renovating our home) so to find something that I look forward to going to and doing is a real bonus. 3. NATURAL SUPPLEMENTS – I have been taking these for about 6 months and have found them to be very helpful with my Menopause symptoms. I am also currently taking a very mild HRT (which I am hoping to stop shortly) but I have found that taking natural vitamins and herbs have been extremely effective in my over all health and wellbeing so I intend to continue with them. In fact,

when I didn’t take them for a few days I did notice my symptoms relapsed (coincidence?? not sure). I also drink about 30mls everyday of a natural green juice supplement. 4 & 5. EMBRACING MY GREY HAIR AND “CRINKLES” – I am a great believer in “beauty from within” but I am also vain enough to know I like to feel that I am looking my best on the outside too! For me “going grey” has been an incredibly empowering experience and one that was right for me a year ago for a few reasons. ƒ The start of it was when Covid hit and I couldn’t get my roots professionally re coloured. I rather a hairdresser do it as I find if I do a “home job” I can never get just the “grey bits” and I end up with colour build up on the ends plus I have been known to make a bit of a mess. Therefore, when Covid hit I didn’t colour my roots for over a month and so the journey began. ƒ The other reason was my beautiful hairdresser (who I adored seeing) was no longer able to work due to his Cancer diagnosis and to my devastation has now sadly passed away. So naturally, taking time out to have my hair coloured was not the same as I hadn’t been able to spend time catching up with him which was really the highlight of my hair maintenance. ƒ I was also ready to not have the chemicals in my hair and I loved how healthy it felt as the grey came through! ƒ I was curious to see what Mother Nature gifted me with. After all, I am such an advocate for enhancing our natural beauty with colour and style I thought it wonderful to see what my natural colour would be! AS FOR MY CRINKLES – bring them on I say! I have them because I am blessed enough to get to this age and have the laughter and tears over the years. This doesn’t mean I don’t try to minimise them as much as possible though. Personally, fillers, botox and injectables are not how I wish to age but rather nurture and take care of my appearance and health with a strict skin care regime (cleanse, moisturise and exfoliate religiously!), only 2 coffees a day, no diet drinks or sugar substitutes, occasional alcohol (weekends only), lots of water and as little processed food as possible. I am not perfect everyday but I do try to stick to the 80/20 rule and be

good most of the time even if some days are more of a 60/40 haha! I also make sure my makeup is applied correctly and I am concealing and highlighting to my best advantage with good quality products (they do make a big difference!). 6. WALK AS MUCH AS I CAN – Mainly because it clears my head and keeps my body moving which in turn helps my back. I will be honest though, this regular exercise routine (commitment) is something I go through stages with and constantly need to make sure I make time for. On holidays it is never a problem but I do find when I get back into “work” routines making time for my walks is always something I need to make a conscious effort with. Therefore, I set a small goal of at least two decent walks a week.

I believe getting older is a true blessing, I have lost and known of too many people who haven’t had the chance to experience ageing. 7. ESCAPE WITH A BATH – Say no more. In fact, I often like to pop my ear phones in and listen to a mediation app while I soak – yep multi tasking in a therapeutic way! Once again, bubbles,

essential oils, candles and a relaxing vibe are always a must. I also love luxury touches in bathrooms so plants, crystals and accessories that create a beautiful ambience are always important to me. Guess you can see I am a very visual and sensory person even when “off duty” as a Stylist. 8. EMPOWERED MYSELF BY LEARNING SOMETHING NEW – As we age it is so easy to feel out of touch and “old” as so many things are changing around us. For me technology has never been a love of mine, I am definitely more creative than analytical. So I have made an effort to learn and push myself to try new apps and get savvy on my iPad. Recently, I decided to push myself even further and I am now the proud owner of a beautiful white gloss digital piano. Yes, I am going back to my childhood and relearning how to play! 9. MORE “SWITCH OFF” & “LET GO” TIME – I am keeping the words “semi retired” in my mind and even though I am working on average 4 days a week I am trying to be very mindful of not just being “busy” if it is not productive, income generating or helping a cause I am passionate about. I have also found that I have had to “let go” (as politely and kindly as I can) of people and situations that don’t align with my values or bring me joy or give a positive, loving vibe to my life and those I care about. Being a natural “people pleaser” personality this has been extremely hard for me. However, what I



have learnt is that in order to “stay sane”, true to myself and be truly present for those who mean the most to me, I have had to “let go” of trying to be everything to everyone.

“I don’t want to die never having worn the things I love!” 10. UPDATE MY WARDROBE AND REASSESS MY STYLE – Yes, as I have “gone grey” and now into my (almost) mid fifties I have moved into a new phase of my “style life”. One that I want to be as sexy, stylish and fashionable as possible. I honestly don’t care if I look 54! I am proud to get to this age and everything I have experienced BUT I don’t want to look old and out dated!! So I have given my wardrobe fresh, fabulous, 50+ eyes and have decluttered anything that isn’t a flattering fit, good quality (not necessarily expensive), my

perfect colours (as always), and items, shoes and accessories that make a statement. For example my latest editions since turning 50 are an animal print see thru raincoat from CUE (even on sale it was a treat!), a velvet coat, lace dress, sequin skirt and well the list goes on but I think you get the idea.

older is a true blessing, I have lost and known of too many people who haven’t had the chance to experience ageing. So for me I am embracing it with open arms (and fanning myself when necessary) and hopefully being an #agepositive role model for others. Stay stylish, Sam x

Everyday, no matter what I am doing I love to “dress to express” myself. I always have but now…I have the “I don’t care what others think” attitude. I do it because I want to and to honour my motto “I don’t want to die never having worn the things I love!” Which funny enough is the perfect motto partner for my infamous saying; “You can never be over dressed, only inappropriately dressed!”. In conclusion to my blog, I really want to stress that this “M” stage of my life and the challenges that come with being 50+ haven’t been a smooth road for me (as like for many women). However, I am determined to do my best to make this stage of life and the years ahead as positive as I can. After all I believe getting

If you would like to stay in contact please pop over and follow my instagram @gogreythestylistsway. I would love to hear any feedback from this article, my posts and also any suggestions of topics I can write about that may be able to help everyone “age their way” and feel “Stylish, Sexy & Sane” too!

Understanding styling and fashion is one thing. Having a super-natural flair for making everyday people look incredible is another. Once you’ve met Sam & Jordi Woods, it’s hard not to catch their infectious passion for dressing to match your own lifestyle, personality and charisma. Through their consultancy ‘VibrantConcepts’, Sam & Jordi have transformed the lives of thousands. Let Sam & Jordi show you how to look and feel fabulous everyday at their Style Studio in Erina – learn the art of illusion dressing, colour matching, styling, translating fashion trends and savvy shopping with their unique VC Signature Styling Systems and services that are truly personal and really work! To contact Vibrant Concepts phone 0425 221 676.


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I f you asked the question, “what 3 things could you do to have a healthier life”, I think most people would have, “exercise more”, in that list. I also think most people would be thinking of mainly the cardiovascular benefits of exercise and/or the weight loss/maintenance benefits. Certainly, there are also a bunch of other health benefits, including lowering your stress hormones such as cortisol and adrenaline, improving your muscle tone, maintaining bone density and improving your emotional wellbeing. A very important benefit of exercise, possibly not so well understood by the average person, is the stimulation of your nervous system. Ok, I’m going to throw a couple of big words at you now, but bear with me. Receptors in the body called mechanoreceptors, send proprioceptive signals back to the brain.

Mechanoreceptors are receptors that detect movement and position of the body and within the body. Movement and position detection is called proprioception. So proprioceptive signals are messages to the brain about the position of parts of the body and overall how the body is positioned in space. So, let’s think about the significance of this. Healthy proprioception makes us less clumsy, less likely to fall and better balanced. And guess what. The more we challenge ourselves with a variety of movements, the stronger and more detailed proprioceptive signals are sent via the nervous system to the brain. This gives the brain more “data” to understand how to better adapt to our environment and how to respond to gravity better. Meaning, how to avoid falls, how to move more freely, how to avoid for example your “back going out” or spraining your ankle. Another useful little body hack is that proprioception (position and movement signals) negates nociception (pain signals). What do you do if you bang your elbow?

You rub it, right? Now here’s some news for you: Rubbing your elbow does not help your elbow in any way. The rubbing movement (proprioception) distracts you from the pain (nociception), so you feel better. Similarly, you will feel less pain generally if you exercise and move more. So, what is the significance of this information? Well, if all you do is walk or say swim, that’s great exercise and really good for you in a bunch of ways. But if you add some extra. Maybe Tai Chi, yoga, dance, aqua aerobics or gym. Just some extra movement/ exercise that you don’t normally do. Your brain and body will love you for it. Scott completed a Bachelor of Science degree majoring in anatomy at Sydney University in 1985 and a Graduate Diploma of Chiropractic at Sydney College of Chiropractic in 1988. After working as a busy associate in Mackay, North Queensland, Scott moved to the Central Coast and opened Champion Chiropractic Centre in 1993. Scott has been a Diplomat in the Gonstead System of Chiropractic since 1998. He was a board member of the Gonstead Chiropractic Society (Australia) for eight years, including four as secretary.


Certainly, some aches and pains may be inevitable, but just like when you were younger, the better your body is aligned and in balance, the better it works, and you feel. Some of those symptoms may not be “just due to age”. Chiropractors Scott Champion and Kiara Karayannis are here to assess and advise if they might be able to help.

39 Barralong Rd Erina 2250 p 4365 2112 e JULY/AUGUST – ISSUE 42


Hay, Hell and


One Tree Hotel


he NSW town of Hay is so flat that if you stand on a milkcrate you can see Mudgee. But this makes it the ideal place to imbibe a glorious outback sunset. So after collecting a Sundowner Pack of nibbles from Kinfolk & Co, Hay’s newest café, we make a beeline for ‘the viewing area’. Here we catch up with Alison McLean, whom we met 10 years ago when we were last in Hay. I often wondered how Ali and her farmer husband survived the drought in the isolated town of Booligal (70 clicks out of Hay). Indeed, Booligal’s such a tough town, Banjo immortalised it in his poem, Hay, Hell and Booligal. Upon the district and the town – Which worse than hell itself they call: In fact, the saying far and wide Along the Riverina side Is ‘Hay and Hell and Booligal’. Alison says they only survived by switching from merinos to Dorper – a South African breed of domestic sheep primarily used for meat. Ali works part-time for Hay tourism and those clever people at Long Paddock, a tourist


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initiative tracing the Cobb & Co Highway Touring Route. Against a lingering sunset - like an upturned glass of mango juice - Ali shows me their latest virtual storytelling app where historic characters chat with you at various signposts – wonderful for engaging kids in history. In passing, I mention we are staying at The Bank B&B in Hay. She says the current owner, Shelia, underscores the “new Hay”. Sheila Smith recently returned to Hay during lock down from Melbourne, where she ran/runs a successful interior design business. Her business is now housed below The Bank B&B, once her family home. Built-in 1891, said Bank was The London Chartered Bank. In 1942 it was taken over by Goldsborough Mort before housing three generations of the Smith family (not the charity). Moreover, with Shelia’s striking resemblance to Helena Bonham Carter, you’ll think you’ve stepped into a Merchant Ivory film, with the Bank B&B’s Victorian aesthetic and juxtaposition of grandeur and contemporary stylings. Shelia has a great eye for vintage chic. Psst! I can never understand why people choose a Norman Bates-esque Motel when for a

Sheila Smith

few extra guineas you can stay in style, with nice linen and a wine library (my preferred reading). What we like about this B&B is guests have the entire floor. You’re not sharing with another snoring couple. But seniors note: while we adored the grand staircase it might not suit the dodgy hip gang. But most will be fine. Breakfast on the Bank’s sunlit balcony is lush, with cloth napkins and fine china. A lazy stroll from our accommodation is The Hay Water Tower. Did you know Hay has more WW2 soldiers per capita than any country town in Australia? So this cylindrical memorial commemorates five Hay servicemen and women and is part of the Australian Silo Art Trail collective.

Sally Smith

It’s here we meet South Australian grey nomads in their $165,000 RV, exploring NSW via these silos. (We had no idea these RVs were so pricey!) We chat about life on the road in a luxury RV. Not sure about the depreciation on these RVs. But why not spend the kid’s inheritance? After a visit to Bishops Lodge and Shear Outback – an excellent interpretative centre devoted to shearers and larrikins of the bush - we visit Hay Gaol, built-in 1878. Now a funky museum, it holds a miscellany of local artefacts. Here I feel a chill strolling through the gaol cells and the lingering presence of its former denizens. A curious building, the complex is a palimpsest

Upon the district and the town – Which worse than hell itself they call: In fact, the saying far and wide Along the Riverina side is ‘Hay and Hell and Booligal’.

s t c a F t F as

The Bank Bed & Breakfast 86 Lachlan St, Hay NSW 2711 M: 0422 176 709 E:



Prison Van

of its erstwhile tenants: maternity hospital, hospital for the insane, prisoner of war detention centre, institute for girls (up until the 1970s). It’s the latter that I find the most moving. These girls were treated like 19th century Norfolk Island convicts: eyes to the floor, solitary confinement and punished for the smallest breach of protocol. Lost teenage girls at risk of “moral danger” or deemed “uncontrollable” by the governing patriarchy. Later we meet Sally Smith (Shelia’s mum) pedalling up to the Bank B&B on her vintage pushbike. This spritely septuagenarian has recently restored an Australian icon: The One Tree Hotel. She offers to take us there for a stickybeak. Built in 1862 (nee “Finch’s Public House”) it was perched near a large gum tree (the tree was destroyed in a storm in 1900) on an otherwise treeless plain stretching from Hay to Booligal, it became the inspiration of the aforementioned poetry of Paterson and later prose of Lawson; ‘One Tree’ often being referred to as ‘Hell’. The tiny bar of this hotel is still the same as it must have been in the 1800s. Sally’s passionate about the old timber hotel but laments thieves stealing the fittings, like hurricane lamps, even an old table that was screwed to the floor! There’s an eerie presence as we walk around the property, with the low whistle of the wind across the plains and the metronome of a chain upon a steel gate. It underscores the loneliness of the bush and these Cobb & Co trade routes. Indeed the old restored coach in the centre of town says, “licensed to carry 19 passengers”. Ouch!

Did you know Hay has more WW2 soldiers per capita than any country town in Australia?

Silo at Hay


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The hotel is of simple split Murray River Pine log construction with verandas on three sides and a hipped corrugated iron roof. It comprises a kitchen at the rear and Shelia’s restored period bedrooms to the side. Internally, the simple joinery and some original fittings remain, like a wood stove. The cattle yards and stables are long gone. One of the more eccentric residents was Emu

Sunset viewing area

Annie – who would run like a startled emu into the scrub anytime a man appeared at the door. Poor dear, I wonder what appalling thing happened to her to make her react this way. Anyway, the hotel was a thriving business until the licence lapsed in 1942. The McQuade family remained and lived off the few sheep they owned. After the death of their mother, Frank McQuade and his sister, Gladys, lived at the old hotel until Gladys retired to Melbourne. Frank lived in the hotel until he passed away in 1995. Gladys eventually sold the property – then in a state of disrepair – to Sally. Sally’s period renovation is exemplary and an inspiration for any senior. Like her daughter Shelia, she has a good eye for vintage. Sally had visions of turning it into an events venue or unique B&B but the distance from town made this impractical. So if you’d like a complete change of scenery, and have a lazy 300k, it’s for sale. But I do hope the council buys it. It would make a unique museum or a fabulous writer’s retreat.

s t c a F t F as Storytelling is a tradition in the bush. From tales of stolen cattle to the life of a drover, Long Paddock’s unique new App brings the tall tales, tragedies and triumphs of outback history to life – right on your phone. You get to jump in the driver’s seat as an interactive map guides you to locations where the Long Paddock will come alive. Simply download the App, follow the instructions and take home your very own collection of stories. The App will give you an insight into each location and leave you with a great yarns to spin around the campfire.




Muscle mass quality and the natural ageing process and/or inadequate physical activity. Secondary quantity peaks for most people sarcopenia is a result of another condition in their 30’s. Once in our 50’s, such as diabetes, auto immune or other 10% of the population will inflammatory diseases. notice a difference in muscle in muscle All of our delicious soudoughs are madeLoss using pure, size naturally leads to loss of strength and weakness which if size natural and strength and by the organic farms. Our flour ingredients from certified severe, can lead to poor posture, poor timeiswe areusing in our 80’s most milled a slower, traditional stoneground method balance which can significantly affect peopleto will have lost upand to 40% avoid overheating dehydration. This retains quality of life. Issues that may develop nutrients and wheat germ, giving that nutty flavour. of muscle mass and strength. due to sarcopenia include inability to

Our natural starter slowly ferments over 18 hours which independently carry out daily tasks/ allows the dough to rise and the beneficial lactobacilli activities as well as an increased risk of Sarcopenia is the degeneration in (whichand promotes gut health and helps falling digestion) fully and to fracture. the number size of skeletal muscle develop. long fermentation produces unique Asthat much as sarcopenia is associated fibres which canThis be further divided soudough flavour that can be obtained nothe other way.process, it’s also affecting with ageing into primary or secondary sarcopenia. Primary sarcopenia is associated with

younger people due to poor dietary and

lifestyle choices. Unfortunately even active people will lose muscle mass as they age, however exercise and good nutrition can significantly reduce the speed at which this can happen. Ultimately muscle loss is accelerated All of our All by physical inactivity and poor nutrition. natural natura ingre Inactivity can be a result of choice or for is milled is mil us others due to disability so they are unable to to maintain adequate physically activity. to avoid nut Short periods of bed rest even for a few nutrients Our n days can accelerate muscle degenerationOur natura the so daily activity is encouraged and can allowsallow prom be done without leaving the house if (which(whic necessary. Once muscle wasting has develop. deve T occurred it can take weeks to regain soudough sou muscle and physical activity is essential

All of our delicious sourdoughs are made using pure, natural ingredients from certified organic farms. Our flour is milled using a slower, traditional stoneground method to avoid overheating and dehydration. This retains nutrients and wheat germ, giving that nutty flavour. Our FREE FROM natural starter slowly ferments over 18 hours which allows • artificial • artificial preservatives • no added yeast preservatives • no animal products • no nuts the dough to rise and the beneficial lactobacilli (which • flavourings and colouring FREE FROM • flavourings and colouring • no added sugar • no chemical herbicides & pesticides promotes gut health and helps digestion) to fully develop. • no added yeast • no added sugar This long fermentation produces that unique sourdough • no animal products • no nuts flavour that can be obtained no other way. • no chemical herbicides & pesticides



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stun on • stcudorp l sedicitsep & FREE sedicibFREE reFROM h lac


for the process. (See ideas right to promote muscle development and maintenance) Poor nutritional quantity or quality intake and malabsorption issues can also lead to inadequate fuel for muscle maintenance and growth. Muscle loss isn’t limited to lean people as obese individuals can be at risk of sarcopenia due to poor nutrition and inactivity. Due to poor diet and lifestyle choices sarcopenia can co-exist with osteoporosis (low bone mineral density) which can lead to a combination of issues and may be referred to as ‘osteosarcopenic obesity’. Good quality protein needs to be consumed on a daily basis to support muscle maintenance as well as maintaining good digestion and absorption. Lean animal products such as meat, dairy and vegetarian options such as legumes, beans, tofu, nuts, seeds and combining grains are all good protein options. Supplements can be added if dietary targets can not be met. Bioactive collagen peptides are a good source of protein and can help contribute to tissue building/ repair and promote the growth and maintenance of muscle mass. Creatine monohydrate and beta-hydroxy beta-methylbutyrate (HMB) have been shown to improve muscle mass volume/ strength and reduce muscle atrophy when trialled against placebo both in athletes and also convalescing people. These can be easily added to smoothies and are best prescribed via a qualified natural health professional trained in nutrition.


to promote muscle development and maintenance:

ƒ Keep leg muscles strong by walking more and choosing to take the stairs rather than the elevator or escalator whenever possible. ƒ Don’t rely on arm rests to get out of chairs. Engage the quadricep muscles in the thighs to lift up and out of a chair. ƒ At home exercise routines can include squats or lunges to work the quadricep muscles in the legs, using hand weights for upper body strength or utilising an ‘exercise band’ to work all body parts. ƒ Setting aside 15mins per day of strength exercise can make a big difference to encouraging muscle maintenance and suppleness. ƒ Yoga and pilates classes utilise natural body weight as resistance to build and maintain muscle mass and are low impact. ƒ There are many free apps that act as a person trainer to encourage regular activity and these can be carried out in the comfort of your own home and it’s not weather dependant. ƒ Engaging an exercise physiologist or personal trainer one on one or in a small group can be very motivating and helpful, especially if injury is a concern.

Prevention is easier than cure so take a moment to check in with how you are currently taking care of your skeletal muscle and how you can improve or maintain this precious muscle mass to carry you through your life. For further information or to make an appointment please contact Diana Arundell at Avoca Naturopath on 0410 465 900. Diana Arundell is a university-qualified naturopath and consults from her Avoca Naturopath clinic. She has a special interest in fertility and pregnancy health, digestive health, immune function and family wellness programs. She was a nutrition lecturer at Macquarie University for 10 years, and is an accredited Journey Practitioner. For further information or to make an appointment please contact Diana Arundell at Avoca Naturopath on 0410 465 900.

Opening Hours

Monday to Friday 9am-4pm & first Saturday of every month 9am-12pm

a large range of styles, widths &

We are specialists in fitting as well as providing comfort and orthopaedic footwear. We provide footwear for difficult to fit feet ~ in particular people with diabetes, arthritis, swelling and bunions as examples. We also provide a home visiting service and shoe modifications and repairs.

Off street parking & disabled access available

colours available

17 Cary Street Wyoming 4323 7515 JULY/AUGUST – ISSUE 42


How diabetes can affect your

Oral Health

and what to do Diabetes is a common disease affecting just under 2 million Australians. The first signs and symptoms of diabetes can occur in the mouth, so it is important to care properly for your oral health and pay attention to any signs and symptoms. It’s National Diabetes Week 11th – 17 July so we thought it was an ideal opportunity to discuss how diabetes can affect your oral health and what to do about it. Poorly controlled diabetes increases the severity of gum disease while advanced gum disease makes control of blood sugar levels more difficult. If you are living with diabetes, you need to pay close attention to your oral health and dental care, as well as controlling your blood glucose levels. The most common oral health problems affecting people with diabetes are: ƒ periodontal (gum) disease ƒ gum abscesses ƒ tooth decay ƒ fungal infections such as thrush ƒ lichen planus (an inflammatory, autoimmune skin condition) ƒ mouth ulcers ƒ taste disturbances ƒ a dry, burning mouth (low saliva levels). How to keep your teeth and gums healthy if you have diabetes: ƒ Quit smoking – smoking can make gum disease worse. Smokers are up to six times more likely than nonsmokers to have periodontal disease. ƒ Brush and floss properly – gently brush your teeth twice a day using a small, soft toothbrush and a pea sized amount of fluoride toothpaste. Spit the toothpaste out, don’t rinse.


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ƒ Eat a healthy diet – follow a healthy and balanced diet. Limit how much and how often you have food and drink high in sugar (if you need help with this, see your local Accredited Practicing Dietitian). ƒ Keep hydrated – drink fluoridated tap water regularly. ƒ Visit your dentist regularly – Have your teeth and gums checked and cleaned by a dentist once or twice a year (unless they recommend otherwise). Seek advice if you have mouth ulcers, sores, infections or pain in your teeth or gums. ƒ Protect your mouth – wear a mouth guard if you are playing contact sport. It is recommended to visit your dentist regularly for advice on how to keep

your teeth and gums healthy. It is important that patients with diabetes inform their dentist and outline the names of all prescribed and over-the counter tablets and medicines being taken. Our dental practices, part of Australian Dental & Implant Group are here to support you and help you to achieve optimal oral health and wellness.

National Diabetes Week 11th- 17 July 2021

Delivering premium dental care across the Central Coast SA R ATO G A DE N TA L AVO CA BE AC H DE N TA L E M PI R E BAY DE N TA L

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to smile

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Mounties Group proudly wins the Health & Wellbeing category at the

Clubs & Community Awards

Having been nominated as finalists in seven of the nine award categories at the Clubs & Community Awards this year, Mounties Group proudly scooped up a win in the Health & Wellbeing category whilst being highly commended for their contribution to the community through their drought relief initiatives. While 2020 proved an incredibly challenging year for the hospitality and club industries to navigate, it also provided some perspective, driving a greater sense of mateship across the board. An incredible number of businesses stepped up their efforts in supporting their local communities across Australia and the Club & Community Awards this year really highlighted this. As local community hubs, whether they were lending their premises to bushfire and flood victims, championing worthy causes and raising funds, or simply providing a meeting place where locals could see a friendly face, clubs in NSW have remained focused on providing for their local communities in times of need.

Of course, supporting their local community is not a new concept to Mounties Group, who were formed in 1964 purely for this reason. As a profit-forpurpose business, Australia’s number one club group operates with one goal at the forefront of everything they do – to make the lives of its members better. It is with this ethos in mind that Mounties Group continue to evolve and adapt to their members changing needs. Last year, members told Mounties Group via a customer feedback survey, that their number one concern for their future was the health and wellbeing of themselves and their loved-ones, and it was the very same survey that led to the opening of two new state-of-theart children’s play centres within their flagship locations Mounties and Harbord Diggers. Securing their win for the Health & Wellbeing category was the launch of Mounties Care – a free health and wellbeing service available to all 160,000+ members across NSW. Mounties Group partnered with leading integrated care specialists, Vitalis, to support the health, wellbeing, independence and quality of life of all members. The group provides a trusted network of accredited service providers, offering a holistic approach to health including:


Shop 1 134 Wyong Rd, Killarney Vale 2261 02 4332 6800


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Free Members Healthline Home Care Services Care Navigation Allied Health Hospital at Home General Practitioners Mental Health Support Women’s Health

Kevin Ingram OAM and President of Mounties Group described how proud he is of the group to have been nominated as finalists in so many categories and how the last year has spurred them on to create great things. “2020 will go down in history as one of our toughest years yet but with the many lows we experienced as a business, there were in fact far greater highs. Born from the challenge, uncertainty and stress we all had to endure, many fantastic things happened for us as a group and more importantly for our members and our local communities,” he said. “I could not be prouder of what we have achieved as a team this past year – bringing Mounties Care to our members, amalgamating with more venues and being able to help more people in NSW as a result, is a defining moment for us.” Just being recognised for the work that we are doing, let alone winning awards, is something we can all be proud of. I am excited to see what the next year brings as we invest further into the initiatives and programs that really matter to our members.”

The Clubs & Community Awards is held yearly and took place at the ICC Centre in Sydney. You can find a list of all winners here: https://wwwclubsandcommunity. com/honour-roll.html












Small 02 4367 5751 2 4367 5751









It’s never too late to treat an older person

With dementia continuing to be the leading cause of death in Australian women and the second leading cause of death in Australian men**, it’s never been more important to address and prioritise geriatric medical care in the community. According to Woy Woy based Geriatrician Dr Peter Lipski, supporting the health and wellbeing of older people starts with dispelling myths, negative stereotypes and applying a holistic care approach. “Normal ageing does not necessarily correlate with declining health, intervention and prevention are perhaps more important than ever when it comes to caring for the elderly,” Dr Lipski said. “It is critical to diagnose dementia early as this can play a big role in managing the progressive cognitive decline and allows for an early medical management plan. “Carers can play an integral role in prevention by taking action around any noticeable decline in functionality or capability of their loved ones. “If someone used to always go to the mail box to fetch their paper of a morning and suddenly is unable to do so, that is not old age, there is something else at play. “Noticing small signs such as not


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coping at home, unexpected falls, sudden onset of confusion, or behavioural or personality challenges should be referred to a GP immediately.” Brisbane Waters Private Hospital provides a comprehensive spectrum of care for elderly members of the community from treatment for complex geriatric conditions or illnesses such as incontinence, multi-organ disease, delirium and dementia through to falls and balance issues. As there are a lot of supportive treatments options for dementia even though there is no cure, it is important to focus on prevention strategies to reduce

“Noticing small signs such as not coping at home, unexpected falls, sudden onset of confusion, or behavioural or personality challenges should be referred to a GP immediately.”

the early onset of any functional issues, it can change the long term outcome.” Find out more about Brisbane Waters Private Hospital and the specialists who provide services at the Hospital via: au/specialties 

risk of falls and fractures and support general health and wellbeing according to Dr Lipski. “No one is ever too old for treatment, one of the reasons that Geriatric Medicine is so successful is because there is attention to detail, getting the simple things right and a holistic overview of the whole patient, not such a specific organ approach,” Dr Lipski said. “Many carers are often afraid to confront their elderly loved ones about their health, but it is important to take action when there is any change rather than waiting for a ‘crisis’ to occur. “If a GP and Geriatrician can help at

Access more around Dr Lipski’s work on providing care for elderly Australians via his book “Your Elderly Parents Failing Health.” Your Elderly Parents Failing Health: Is It Ageing Or A Treatable Condition?: Lipski, Dr Peter: Books **according to the Australian Bureau of Statistics

Leading Geriatric Medical Care on the Peninsula Experience exceptional care right here on the Coast with our multi-disciplinary Geriatric medical services team. With a focus on: - supporting independence - maintaining wellbeing - an holistic approach to a variety of major geriatric illnesses including: –



Multi-organ disease


Osteoporosis and fractures

Falls, gait and balance disorders

Swallowing disorders

Rationalising mutliple medications and adverse drug reactions

Meet with our Geriatric Specialist Today Dr Peter Lipski Referrals to consulting suites via: Vidler Avenue, Woy Woy Phone: 02 4343 0333 Fax: 4344 2133

21 Vidler Avenue, Woy Woy Phone: 02 4341 9522



Personalised service helps Di learn

Healthy Habits

A Woy Woy grandmother of five has hailed the support she received from a personal healthy lifestyle coach, offered as part of a free online service on the Central Coast. 70-year-old Dianne Swinnerton signed up for the Healthy and Active for Life Online program to kick-start her into exercising again and to adopt healthy eating habits. “I hadn’t exercised for years and wanted to get motivated and begin eating healthier,” Dianne said. “I saw the program offered support over the phone from a personal coach, and I knew that would be the push I needed.” Healthy and Active for Life Online is a free 10-week program for people aged 60 and above, or 45 and above for people who identify as Aboriginal or Torres Strait Islander. It aims to support older people to live independently by increasing their knowledge, skills and confidence in how to lead active and healthy lives, while also helping to prevent falls. As well as a personal telephone coach, participants receive self-paced interactive


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healthy eating and lifestyle modules, along with exercise videos to do in their home each week. Dianne’s coach was Lisa Buechel, and the two decided to meet in person to reflect on the impact the program has made on them both. “After speaking to Di regularly over the past 10 weeks, it was great to put a face to the voice on the other end of the line,” Lisa said.

“I saw the program offered support over the phone from a personal coach, and I knew that would be the push I needed.” “Working with someone over 10 weeks, you really get to know the person and see their progress. “I like helping people get their health back. I’ve always found if you give people the support, they will succeed.” Dianne believes the program can benefit many others on the Coast who need the motivation and support from a personal coach.

“It was really beneficial to receive that consistent, one-to-one support. Lisa was so friendly and professional – she really knew her stuff and helped me so much with my confidence. The program has also been great for my mental health too. I came away from each session feeling happy and energised. To anyone thinking about being healthier and signing up for the program, take the courage to turn on the computer and give it a go.” Healthy and Active for Life Online is an NSW Health state-wide initiative facilitated on the Central Coast by the Local Health District’s Health Promotion Service.

Programs run four times a year. To register, or for more information, visit www. or contact the Central Coast Health Promotion Service on 4320 9700.

e v o l life

Matters of


Bob McKinnon and Brian Fogarty Presents


in concert


“My mother-in-law is moving to the Coast. She is very negative and can drive a wedge between my husband and I. We already fight a lot about kids, parenting and our families and I am worried this is going to make us fight even more . How do I approach this?”

Dearly Beloved I am sorry to hear you and your husband are fighting. It’s really hard when we begin our family of creation with our partner to know how to integrate the things that worked from our family of origin and identify the things we want to evolve out of, and what needs to be created anew. It’s important to understand and appreciate that we have all had different childhood experiences and family histories – good and bad – and part of our couple and parenting journey is to decide consciously what it is you both want to create. How do you create a shared value system for your family? Sometimes this means honestly reflecting on your own childhood and parents and begin sharing that with each other. Sometimes this means accepting you might have to learn some new skills, such as how to communicate better. It definitely means leaning into better and healthier conflict skills. Negotiating our differences is a perpetual challenge in relationship and it takes a healthy approach to conflict to do it without it becoming a fight and sounding like criticism and defensive, or even worse, stonewall and contempt. But the good thing is, these are learnable skills. Underneath all conflicts are our core needs and dreams not being understood

normie ROWE

dinah LEE


Don’t miss the chance to relive all the great memories and all the great songs when these three music legends come together for one show only!

Thursday 23 September, 2021 – 2pm

LAYCOCK STREET THEATRE 5 Laycock Street, Wyoming

BOOK NOW: Box Office: 02 4323 3233 or met. Maybe the catalyst of your mother-in-law’s imminent arrival is a timely invitation to turn things around with your husband. Talk without it sounding like a criticism – try a ‘feelings first’ approach and speak about your fears. Speak to what you want and hope for, and invite him into a shared vision for a better outcome. I am sure he will have his own fears and maybe some ideas too. Approach this as a team together. In fact, that needs to be your essential mindset – ‘team us’. When we create our own family, whilst that may not be our ‘first family’, you now have to think about your family of creation as your ‘family first’. Much love Sarah x

Sarah Tolmie – Life & Love: Sarah is a marriage therapist, life & love and relationship coach, end-of-life consultant, an independent and bespoke funeral director and holistic celebrant. She provides holistic care, mentoring, guidance, healing and transformation for individuals, couples and families at their most important times of life & love – at end-of-life, in love & relationship, and in ritual and celebration. Sarah has a relationship online course for couples called “Creating a Miracle Marriage” and a free resource and video series for families facing dying, death and grief called “Landscapes of Life & Love and Loss” . To find out more, visit www.sarahtolmie.

Cancer Rehabilitation

New spacious location dedicated to Cancer rehabilitation; individual & group prescribed exercise programs. Kate Perkins, B.App.Sci (Occupational Therapy) helps people who have undergone surgery and related treatment for cancer gain recovery of strength, movement, and energy. » Lymphoedema monitoring pre/post cancer treatment » Assessment and management of Lymphoedema » Pinc & Steel Next Steps Exercise Program » Scar tissue management – surgical, adhesive scar tissue, cording » Lymph and Scar Taping techniques » Low Level Laser Therapy » Manual Lymph Drainage massage » Compression garment prescription » Patient Education » EPC and Health Fund Claimable

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Healthy Eating for Healthy Ageing BY NICOLE SALIBA

As we approach our golden years it is just as important as ever to prioritise of our nutrition. Eating a variety of healthy foods each day is vital for keeping your mind and body healthy, reducing your risk of illness and improving the overall quality of your life. The food we eat provides not just energy, but essential vitamins, minerals and other nutrients that all contribute to our wellbeing in their own unique and important ways. Here are a list of our top five nutrients to make sure you’re getting enough of as you age.

1 Omega 3 fatty acids

Omega 3 fatty acids are a type of polyunsaturated fat that. When we replace saturated fats in the diet (animal fats) with these fats they help to reduce our cholesterol levels, lower our risk of heart disease and improve our cognition and brain function through the regulation of new brains . Some studies have even linked the consumption of omega 3 fatty acids with a reduced risk of developing depression, and when consumed they may improve mood in people who have depression and other mood disorders. As our bodies are not


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able to make omega 3 fatty acids, it is vital to make sure we get enough from our food. Fish and seafood are the most well known sources of these heart healthy fats especially salmon, blueeye trevalla, blue mackerel, herring, canned sardines, canned salmon and some varieties of canned tuna. Other fish such as barramundi, bream or flathead, and seafood such as squid, scallops, and mussels, are also good sources of omega-3. Omega-3 fatty acids are also available in many plant foods, including soybean oils, nuts (especially walnuts) and many seeds such as linseeds, hemp and chia seeds. Including two to three fish meals per week is a great way to include regular omega 3s in your eating plan.

2 Fibre Fibre refers to the parts of plants that our bodies are unable to digest and break down. Because we don’t have the machinery to break down fibre it passes through our stomach and intestines largely unaffected. When it arrives in the large bowel (AKA colon) it is fermented by our gut bugs and broken down it compounds which have widespread health benefits. Fibre also provides bulk and softness to our bowel motions and protects against many diseases such as bowel cancer. There are different kinds of fibres, including soluble fibre, insoluble fibre and

resistant starch and most foods contain a mixture of fibres. Soluble fibre helps to soften our stools and is also known to have heart protective properties by helping reduce cholesterol levels. Good sources include oats, barley, vegetables, lentils, beans (dried or canned), nuts, seeds, Bürgen® Rye bread and fruit. Insoluble fibre provides bulk to our stools, helps our food pass through our gut more efficiently and therefore helps you poo more frequently. Good sources include high fibre wheat based cereals, brown rice and pasta, millet, quinoa, bulgar wheat, wholemeal and rye breads, Bürgen® Rye bread. Resistant starch is a type of fibre that feeds and nourishes our healthy gut bacteria (sometimes also referred to as ‘prebiotics’). When these healthy bacteria are well fed, they produce many healthy compounds that have a variety of roles in our bodies, including boosting immune function, protecting our bowel from cancer cells and reducing inflammation. Specific sources of resistant starch include cooked and cooled potato, pasta and rice, cashew nuts, raw oats, green bananas and cooked lentils. Research has shown us that it is not just about the amount of fibre that you get each day (Adults should aim for 25-30g), but also the variety that counts. Aim for 30+ different types of plant based foods each week including vegetables, fruits,

legumes, bran, whole grains, nuts and seeds for optimal gut health

3 Protein Protein is so often prioritised as a vital nutrient by the younger generations, but did you know our protein needs actually increase once we reach 65 years? Protein is the building block of every cell in the body, from bone and muscle through to skin and blood. It is essential for wound repair, and has been shown to play a huge role in recovery from surgery. A protein rich diet is essential for maintaining strong and healthy muscles, which can prevent falls and fractures, and helps us to stay mobile and independent for as long as possible. Consuming a good quality source of protein after exercise can help boost muscle building and repair, but it is also important to include protein rich foods spread out regularly throughout the day. This regular protein consumption not only promotes healthy muscles, but can also help us to feel fuller for longer and stabilise our blood sugar levels. Protein is readily available from a range of animal and plant based foods, including lean meat, chicken, fish, eggs, dairy products, legumes, tofu, nuts and seeds. 4 Calcium Another nutrient that we need to consume more of as we age is calcium. Calcium is most widely known for its role in building and maintaining healthy bones and teeth, but it does play other essential roles such as assisting in nerve function and muscle contraction. Because of these other roles, our body needs a constant supply of calcium. If we are not getting enough from our diet, it will start to steal the calcium from our bones, leaving us with weak bones. In Australia, 65% of adults over 50 have been diagnosed with osteoporosis or osteopenia – both of which are conditions of poor bone health. While we can’t necessarily regain a significant amount of lost bone mass, we can definitely prevent further bone weakening by making sure we get three to four good quality serves of calcium rich foods per day. Adults should aim for between 3 – 4 serves of calcium rich foods per day. One serve of calcium is equivalent to ~300mg of calcium and can be found in: ƒ 250mL of milk or calcium fortified milk such as almond or soy milk ƒ Two slices cheese (30g)

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½ cup ricotta cheese 200g yoghurt ½ cup tinned salmon with bones 8 dried figs 12 prawns 3 tbsp chia seeds 2 tablespoons tahini 300g almonds 100g firm tofu set in calcium

5 Vitamin D

Vitamin D is a frequently overlooked nutrient, but it plays many essential roles in our body. It contributes to healthy immune function, assists our brain and nervous system, helps regulate mood and works alongside calcium in promoting healthy bones and teeth. The best source of vitamin D is actually sunlight. Our skin can create significant amounts of the nutrient when exposed to the UV rays from the sun. Over the warmer months, a few minutes per day is generally all that is required to reach your vitamin D needs, but despite this, vitamin D deficiency is very common in Australia. Up to 30% of the population has low levels of vitamin D,with the older population being at high risk of deficiency due to less time spent outdoors and a decline in the amount

of vitamin D that the skin is able to synthesise even when it does get enough sunlight. There are only a few dietary sources of vitamin D, including oily fish and fish oil, eggs and mushrooms that have been exposed to direct sunlight. Including these foods regularly as part of a balanced diet is a great idea, but if your vitamin D levels are below 75mmol/L, it may be wise to include a supplement. Although it might seem daunting, including these foods regularly throughout the day does not have to be a chore. Make use of quick and easy meals, choosing pre-prepared ingredients (such as heat-and-eat rice pouches, hot smoked salmon or ready to eat salads) when time or motivation is lacking. When you do cook a meal, make a little extra and save the leftovers for future lunches or dinners, and aim to keep a variety of healthy snacks on hand, such as fruit, yoghurt tubs wholemeal crackers with cheese/dip or natural peanut butter on a slice of whole grain bread. For more information on Healthy eating for healthy ageing contact the Eatsense Team.

Nicole is a passionate sports nutritionist and Accredited Practising Dietitian who established her practice Eatsense in 2013 as she has a burning desire to help people, see them happy and watch them thrive. Her vision is to help as many people learn to prioritise themselves, feel their best, enjoy delicious and nourishing food and live a healthy, happy and fulfilling life through her one on one consultations and seminars. Contact Nicole at her Erina Clinic on 4311 3623.





Cardiovascular disease accounts for over 1 in 4 deaths in Australia as is the leading cause of death for older Australians. Approximately 1.2 million Australians are living with heart disease, stroke or vascular conditions. However, cardiovascular disease is largely preventable and by reducing cardiac risk factors, leading a healthy lifestyle and having regular checks with your doctor you can reduce your risk. What is Cardiovascular Disease? Cardiovascular disease (CVD), which includes heart disease, stroke and peripheral vascular disease, occurs when arteries become narrowed or blocked. This is due to a build up of fatty material in the wall of the blood vessels called plaque. Over time the plaque increases in size which narrows the blood vessel so less blood is able to pass through. This is called atherosclerosis. If the heart doesn’t get enough blood due to narrowing of the coronary vessels supplying the heart people may experience chest pain or shortness of breath. If some of the plaque breaks off and a blood clot is formed the coronary vessels can block completely causing a heart attack. Similar can occur when the vessels supplying blood to the brain become blocked, leading to a stroke.


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Symptoms of Coronary Heart Disease In the early stage of cardiovascular disease you may have no symptoms. It may not be until you have significant build up of plaque or atherosclerosis that you experience symptoms. A heart attack occurs when the artery supplying blood to the heart is completely blocked. Not everyone’s symptoms are the same, and can be different amongst men and women. Common symptoms include: ƒ Chest pain (angina) – can be described as a discomfort/pressure or tightness ƒ Pain in the neck, jaw, or left arm ƒ Shortness of breath ƒ Nausea ƒ Cold and sweaty ƒ More tired than usual Women are more likely than men to have non-chest pain symptoms and may also experience: ƒ Flu-like symptoms (including fatigue and tiredness) ƒ Heartburn ƒ Back pain ƒ Symptoms that last for several days If you develop sudden chest pain or are concerned you may be having a heart attack please call 000 for an ambulance immediately. Risk factors for cardiovascular disease Risk factors increase your chance of having a heart attack or stroke. 2/3 of Australian adults have more than 3 risk factors for cardiovascular disease. There are some we can modify or change but others we can’t (such as family history). Modifiable risk factors account for 90% of risk factors.

Modifiable Risk Factors Smoking – can increase your risk in several range such as reducing the amount of oxygen in your blood, damaging the artery walls, and making your blood and artery walls more ‘’sticky’’ which increases your risk of blockage and clots. Not only does this increase risk of heart attack and stroke but can also affect the arteries going to the hands and feet causing gangrene. High Cholesterol – if we have too much cholesterol, we get a build up of fatty material in our arteries causing atherosclerosis. We have bad cholesterol (LDL - Low density lipoprotein) which causes the build up of plaque, and good cholesterol (HDL – high density lipoprotein) that is protective. By decreasing the LDL by dietary modification or medication we can reduce the risk of cardiovascular disease. High Blood Pressure – can put extra pressure on the heart and also speed up the process of atherosclerosis, therefore increasing risk of heart attack and stroke. Diabetes – Those with diabetes are at the same high risk of having a heart attack as those who already have established coronary artery disease. By preventing diabetes from developing in the first place, or controlling blood sugar levels and risk factors in those that already have diabetes, you can reduce risk of heart disease. Physical Activity – The Heart Foundation recommends 30 – 45 minutes of exercise (such as walking) five or more days a week to reduce your risk of heart disease. Exercise can also help control

other risk factors such as hypertension and diabetes. Being Overweight – increases your risk of cardiovascular disease as well as other health problems such as diabetes, high blood pressure and high cholesterol. Having increased weight around your stomach (central adiposity) carries the greatest risk. Depression – people with depression are at greater risk of developing CVD so it is important to have a chat to your GP if your mood has been low. Social isolation and reduced social supports can increase risk. Improving social connections and socialisation can decrease this risk. Non-Modifiable Risk Factors Family history – having a strong family history of CVD is a risk factor you cannot change but you can still reduce your risk but reducing other modifiable risk factors. E.g. healthy lifestyle and not smoking. If you have a strong family history of heart attacks or stroke, especially in a family member under the age of 60, please discuss your risk with your doctor. Gender – as a general rule men have a higher risk than women for developing CVD in their middle ages. This risk increases as they get older. A women’s risk increased after menopause

Aboriginal and Torres Strait Islanders – are also at increased risk of CVD. They are twice as likely to die from heart disease compared to non-indigenous Australians. Ethnic backgrounds can also increase your risk such as Maori or Pacific Islander, South Asian or Middle Eastern descent. Heart Health Check It is important to see your GP for a heart health check, especially if you are at risk. Heart checks are recommended for those over the age of 45 and over the age of 30 for Aboriginal and Torres Strait Islanders. Due to the Covid-19 Pandemic there has been less face to face attendance to the doctors for check up’s so there is a lot of catching up to do. Your GP can assess your risk factors (such as measuring your BP, cholesterol and blood sugar levels), determine your cardiovascular risk and work out a management plan to keep you on top of your heart health. How to reduce your risk of Cardiovascular Disease The first point of treatment in reducing your risk of CVD is lifestyle modification and controlling risk factors. This includes; ƒ Improving diet ƒ Increasing physical activity

ƒ Quit smoking ƒ Reduce alcohol intake ƒ Maintaining a healthy body weight Improving blood pressure ƒ Reducing cholesterol ƒ Preventing / or controlling diabetes Sometimes medication is required in addition to lifestyle factors if there is inadequate control of blood pressure, cholesterol and blood sugar levels. It can be difficult to try and reduce these risk factors alone and there is some great health professionals and resources out there that can assist you. This may include a dietitian, exercise physiologist, personal trainer, psychologist, Quitline, and online resources. Have a chat to your GP regarding what management options might be right for you.

Georgia enjoys all aspects of general practice and has been working at Your Family Doctors at Erina for the last 12 years. The practice has a fabulous team and they pride themselves on delivering good quality health care, with that special personal touch. For more information call 43654999, check the website www. or like them on Facebook.

The best possible cancer care, close to home Icon Cancer Centre Gosford has been part of the Central Coast community for 25 years. We deliver world-class radiation therapy in a friendly and supportive environment, close to home for local patients. We offer: •

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Newly Qualified Central Coast Nurse gains top marks in Covid-19 Infection Control Course Eddralin (Eddy) Ronquillo had just started her Registered Nursing career at local aged care facility, Adelene Village, when just two weeks in she took on the challenge to become the organisation’s Infection Prevention and Control lead, gaining a distinction and the second highest score possible in the course. For most people, qualifying as a nurse and starting a career working 7-day shifts in an aged care facility would be a challenge, but for Eddy Ronquillo, this was only part of the story. In the midst of the Covid-19 pandemic the Department of Health mandated that all residential aged care facilities must have an ongoing dedicated infection prevention and control (IPC) lead on site to ensure they are prepared to prevent and respond to infectious diseases. Despite the demands of her role, the brand-new nurse put her hand up for the intensive 26-week course. “As a new nurse, I was hesitant to do this course but I believe that opportunity knocks only once,” says Eddy, “making me


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think that I should take this opportunity and try my best and see how I go.” Once the reality of the demands of the job and study sunk in, it became much more difficult. “I began doubting my capability. My days were long as I juggled work, study, and family life.” Says Eddy. Eddy almost gave up, but fortunately the team at Adelene supported Eddy with advice, sharing their knowledge and encouragement to keep her going. “It’s a good feeling knowing that they are there to support and guide. I really appreciate this amazing team.” After completing the 26-week course, with 11 modules and a 3000-word essay, Eddy was astonished to find that she had achieved the second highest possible score, achieving a high distinction mark for the course. The management team at Adelene couldn’t be happier with their new, very well qualified recruit. Executive Care Manager Anna Ross says, “This is a huge achievement, particularly for a newly-qualified nurse who is already learning so much in her day-to-day work.” “We are all immensely proud of Eddy, and she deserves all the congratulations we can give her. She’s an asset to the Adelene team.”

Eddralin (Eddy) Ronqu


Eddy has learned plenty from this experience, namely that perseverance pays off. “There were many moments where I felt like giving up,” she says, “but I knew that just because things are tough doesn’t mean I should give up on them.” For more information about Adelene, visit

Central Coast performer wraps up tour on

HOME TURF Opera Australia are coming to the Central Coast this winter with the fiery Spanish tale of Carmen. Not only is the choir formed of local students from the Conservatorium but local opera singer, Danita Weatherstone will be performing her last show of the tour here at home. Danita is an award-winning soprano who has toured with Opera Australia since 2017 and has been singing since she was 10 years old. This the second time Danita will appear at The Art House with Opera Australia after her role in the 2018 performance of Madame Butterfly. Speaking on returning to home turf, she said “Three years ago, performing the role of Butterfly on home turf was the highlight of the national tour for me. It was the first venue to sell out and was filled with so many friends and family.... the best crowd I have ever sung for. So I’m very much looking forward to singing at The Art House again. I have lived my whole life in the Central Coast and am very proud to still call it my home.

Doing my final show for the tour on home ground will be even more special this time around as I will be seven and a half months pregnant!” Set in Seville in Franco’s socially conservative 1960’s Spain, the opera follows the ill-fated relationship of a free-spirited gypsy woman, Carmen, and the passionate and ultimately destructive police corporal-turned-rebel Don Jose. “Carmen really has it all, some of opera’s greatest music and most famous tunes, Spanish flair, passion, tragedy and a truly enigmatic character in Carmen, but above all it’s about love.” said Director Matthew Barclay. Don’t miss this very special opportunity to see local talent onstage in renowned national company.

THE ART HOUSE PRESENTS Carmen – Opera Australia DATES: Tues 13 (featuring Danita Weatherstone) + Wed 14 July | 7:30PM *note Danita will not be performing on Wed 14th TICKETS: $22 (child) - $55 (adult) CONTACT DETAILS / NAME: Kristina Deminick PH: 02 4335 1485 / EMAIL: DANITA’S BIO:

Will you have to sell the house? Understand the financial implications and opportunities available when transitioning a loved one into Aged Care. We can guide you through the financial steps. Ask today! Sophie Doyle AR 000470612 Aged Care Specialist / Associate Adviser 02 4325 0884 |

Morgans Financial Limited ABN 49 010 669 726 AFSL 235410 A Participant of ASX Group A Professional Partner of the Financial Planning Association of Australia.

Never underestimate the of a well-made decision




A New Way brings hope to sufferers of anxiety & stress

With 66% of church leaders citing mental health as their community’s fastest growing need1, a group of 16 Christian churches on the NSW Central Coast have joined together to offer A New Way to find freedom and healing from depression, anxiety, stress and fear. A New Way is a completely free and flexible service for anyone who is searching for a way out of the pain of anxiety and stress. It is a spiritual process which involves healing through a journey of discovery and personal awareness, encounter of a spiritual nature, and a choice to reshape the way you think. While the service is led by guided prayer consultants from the partner churches, participants on the program do not have to be people of faith or affiliated with any religious group. All that is required is an open mind to being


O N T H E C OA S T – OV ER 5 5

With 4.4 million people in Australia receiving mental health related prescriptions in 2019/202, the need for A New Way towards happiness and peace has never been more evident. Fortunately, the program is already achieving results. supported through a journey of guided prayer. As Craig Stephens, Co-ordinator of A New Way explains, “It is clear in our community that there is a growing level of anxiety, particularly as a result of the COVID pandemic. Many people have tried to find a pathway back to

happiness with counsellors, medicine, herbal treatments and other professional techniques but often this is not enough. As a result, there are many people who have simply given up and have now accepted sadness, anxiety and stress as a normal part of their life. “What we want to share is that no one should give up on a life of happiness and joy. With A New Way, there is a breakthrough solution that they have probably never tried before, a solution that has been proven to provide comprehensive and long lasting freedom from the mental pain.” Participants on A New Way’s program have complete flexibility in how the process is shaped. Connections with a team member can take place over the phone, via Zoom or in a local café. The journey can be one session or many, depending on the individual preferences of the participant. With 4.4 million people in Australia receiving mental health related prescriptions in 2019/202, the need for A New Way towards happiness and peace has never been more evident.

Fortunately, the program is already achieving results. As participant ‘Ben’ explains, ” For years I had struggled with the pain of a broken marriage, isolation and withdrawal from day to day life. I was lost, I felt helpless. I tried “A New Way” and I’ve connected with an incredible community, reconnected with my mother, I have full time work, and wake up each day with purpose, feeling healthier than I ever have. There is no looking back for me.” Fellow participant ‘Sarah’ experienced similarly positive results. As she says, “I was shaking with fear on my hospital bed about to undergo radical surgery for cancer. Then I tried “A New Way”. Immediately my shaking stopped and I experienced a profound sense of security and love.” Anyone living on the Central Coast can join A New Way’s program. It is completely free because the cost is covered by people who care. “A New Way is a genuinely different alternative for mental healing,” explains Craig Stephens. “We’ve treated the mind with counselling, we’ve treated the body with drugs, but is the breakthrough for anxiety in the spiritual realm? There is no cost or risk in participating, so why not give it a go?”

For more information on A New Way, contact the team on 02 7227 7484 or visit their website at 1 d9UpH5fpbmheS87pe8xuC-upWIHKElWYJLW_vl_deIQxoCnmYQAvD_BwE 2 australia/report-contents/summary/prevalence-and-policies


Craig Stephens

DOUBLE PASS to David Williamson’s BIRTHRIGHTS playing at the Red Tree Theatre, Tuggerah

To enter, follow/like our page Over 55 and the Wyong Drama Group page on both Facebook and Instagram & tag a friend on our posts. You have to follow all four accounts to be named the winner. We’ll notify the winner on 16|07|21 at 3pm.

Wyong Drama Group

6 - 14 August 2021



r e t n i w

THE GARDEN - Did you know -


Citrus require at least 5 hours of sunlight a day and unlike most fruit trees need little pruning however benefit from fruit being removed for the first 12-18 months.

We have lots of winter – flowering plants to brighten up your garden, including Lavender, Hellebores, Dahlias and Gerberas just to name a few.

THINGS TO DO The winter prune is to stimulate new growth in roses, rejuvenate the plant and equalise the growing points. Almost all roses flower on new growth. If you’ve had disease issues this year, the most important preventative measure you can take is a sprayOrder over and around the pruned bush with Lime Sulphur to kill Online any dormant fungal spores. Safe, low toxicity and very effective. If there is white stuff on the Rose stems that is a scale infestation, which will need a dose or two of Pest Oil. The first feed should be a high potassium rose food when the first new growth emerges to increase natural disease resistance. ƒ Watch out for clover, bindi and creeping oxalis invading your lawn. Treat with a suitable selective weedicide like Buffalo Pro. If Winter Grass is invading your lawn use Winter Grass Killer (but not on Kikuyu). ƒ Watch out for night feeding caterpillars on brassicas and herbs. Spray at dusk $ with safe Pyrethrum, which breaks down in sunlight, or use vegetable dust. ƒ Plant certified seed potatoes now into improved soil that didn’t grow 250mmpotatoes last Tahitian lime Lemon M year. Plant 10cm deep about 25cm apart and side dress with all-purpose complete plant food. Mulching with pea straw or sugar cane is helpful, you can have great Our number on mature sized success growing potatoes in large tubs These if garden space is antrees issue. variety, small y are highly sort after and can ƒ Rhubarb & Asparagus crowns. Plant them in winter to give them time to settle in. some develop produce fruit within 12 months.

Whilst we might think it’s cold, a lot of plants love the cooler months and do their best work at this time. Our popular varieties of new season roses will start to come through in next few weeks. It’s also time to prune any existing roses to remove their messiness and get them ready for spring. Camellias are starting to flower and will continue through to Spring. They are ideal to add a bit of colour to shaded spots Order online today to secure your tree for in the garden.


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Burbank Edibles - Did youatknow -

Citrus require at least 5 hours of sunlight a day and unlike most fruit trees need little pruning however benefit from fruit being removed for the first 12-18 months.

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- did you know -

Citrus require at least 5 hours of sunlight a day and unlike most fruit trees, need little pruning however benefit from fruit being removed for the first 12-18months.

ERINA HEIGHTS 443 The Entrance Road Ph: 02 4365 5396 KINCUMBER 30 Empire Bay Drive Ph: 02 4368 2220


ON T H E C OA S T – OVER 5 5


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The Village is nestled in a pristine location, with the natural forest reserve of Kincumba Mountain as the backdrop. Many villas and apartments have diverse outlooks, some showcasing the neighbouring bushland, whilst others have un-spoilt views of Brisbane Water.



Imagine waking up to the peace and serenity of natures beauty at your back door. A short stroll to the shops, yet far enough away to enjoy our unique gardens and Village, with a variety of 75 Villas and 24 Apartments. The choice is yours - we have it all. Our friendly community and beautiful homes tick all the boxes for your next step into a relaxing lifestyle at Waterford Retirement Village.

CALL NOW TO ARRANGE YOUR TOUR OF THE VILLAS AND APARTMENTS WE HAVE AVAILABLE. Office Hours Monday – Friday 8:30am – 4:30pm 02 4369 8855 / 0417 097 672 24 Kincumber Street, Kincumber NSW 2251 Information on our village is correct at the time of printing, You may have to pay a departure fee when you leave the village. You may have to share any capital gains received with the operator of the village. JULY/AUGUST – ISSUE 42



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We’ve had a long association with Home Instead through the care you provided for my Mum and Dad. I want to thank you for the amazing life-changing help you gave to them and to all my family”. Alice

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Profile for On the Coast Publications ~ Families & Over 55

On the Coast – Over 55 July/August 2021  

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