November/December 2020
Fitness & Mental
Health
Love Your BODY the Not Scales
for Teenagers
Find & Keep Romantic LOVE
Exercising for Increased
ENERGY
REFLECTION • CULTIVATING COMPASSION • BEST EXERCISE FOR BRAIN HEALTH • RECOVERY FROM BROKEN BONES
ontents GREAT HEALTH
06
14
ATRIAL FIBRILLATION: AN IRREGULAR IRREGULARITY
BEST EXERCISE FOR BETTER BRAIN HEALTH
Learn how modern therapy can substantially reduce the risk of atrial fibrillation.
Dr Jenny Brockis
Dr Warrick Bishop
09
HOARSENESS: WHEN SHOULD I BE CONCERNED? Find out reasons for hoarseness & when a croaky voice should be checked.
Dr David McIntosh
FITNESS
14
BEST EXERCISE FOR BETTER BRAIN HEALTH
Exercise provides you with feelgood hormones, dopamine, oxytocin, serotonin & endorphins.
Dr Jenny Brockis
18
ABDOMINAL MUSCLE SEPARATION: POST BIRTH
When does abdominal muscle separation usually occur & what exercises can help?
Magdelana Hawley
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18
ABDOMINAL MUSCLE SEPARATION: POST BIRTH
Magdelana Hawley
21
RECOVERY FROM BROKEN BONES
Simple ideas to help speed the recovery of a bone fracture.
Margarita Gurevich
24
EXERCISE FOR INCREASED ENERGY
How physical activity can help you feel brighter & lighter.
Jennifer Smallridge
MINDSET
28
REFLECTION
How reflection can be the key to learning & growing with purpose in life.
Terry Sidford
30
LOVE YOUR BODY NOT THE SCALES
People tend to measure self-worth based on how slim they are.
Leanne Allen
DISCLAIMER
RELATIONSHIPS
34
TO FIND & KEEP ROMANTIC LOVE
Learn how self-esteem can generate a sense of what we believe we deserve. Dr Matthew Anderson
38
CULTIVATING COMPASSION
Whether it is compassion for yourself or others, right now, is the perfect time to cultivate it. Dr Suzanne Henwood
KIDS MATTERS
43
FITNESS & MENTAL HEALTH FOR TEENAGERS
Practical ways to help teenagers being impacted during COVID-19.
Jane Kilkenny
GREAT HEALTH GUIDE | 3
Team
GHG
FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd
DEPUTY EDITORS Dr Helen J. Dodd Dr William A. Dodd LEAD DESIGNER Oleksandra Zuieva DESIGNERS Olha Blagodir, Belinda Nelson CONTRIBUTING WRITERS Leanne Allen, Matthew Anderson, Dr Warrick Bishop, Dr Jenny Brockis, Margarita Gurevich, Magdelana Hawley, Dr Suzanne Henwood, Jane Kilkenny, Dr David McIntosh, Terry Sidford, Jennifer Smallridge CONNECT WITH US:
SUBSCRIBE: W: www.GreatHealthGuide.com.au P: +61 (0)7 3394 8263 E: CustomerCare@ GreatHealthGuide.com.au
Dear Friends Christmas is approaching with a New Year on the horizon, and the year 2020 will never be forgotten, as it has been deemed the most destructive year in modern history. This brings challenges for everyone to overcome; so then how will we greet this New Year? There are many, many options and at some point, they will include courage and determination to overcome the challenges before us. This is where gentle self-reflection, mindfulness and cultivating compassion for others will allow an acceptance of the situation. The generosity and kindness of thousands of people to help others during this time, represents the best in ourselves and our society. Give a smile and kind word to your neighbour showing the generosity that exists in us all. I would like to thank our authors who have continued to contribute their expertise and knowledge to you our readers, during these challenging times. New and exciting articles are being complied for Great Health GuideTM 2021. I trust that this coming year will bring new ideas, solutions and a resolution to be happier and healthier than ever before. To a bright and fulfilled future in 2021,
Kathryn x
Š Antalya Developments Pty Ltd 2020 Any information made available in the Great Health Guide Magazine (electronic or hard copy formats), or from Antalya Developments Pty Limited or Kathryn Dodd, including by way of third party authored articles or discussions, is made available for readers’ interest only. The purpose of making the information available is to stimulate research, public discussion and debate. Readers are encouraged to undertake their own research and consult with professional advisors to form their own independent views about the topic/s discussed. The information made available in the Great Health Guide Magazine (electronic or hard copy formats) is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Readers should seek the advice of a qualified health provider with any questions regarding a potential or actual medical condition or the proposed use or decision not to use any particular product. Readers should not disregard professional medical advice or delay in seeking it at any time, including because of the content of any information made available in the Great Health Guide Magazine (electronic or hard copy formats). Each of Antalya Developments Pty Ltd and Kathryn Dodd do not warrant, guarantee or make any representation regarding the accuracy, veracity, adequacy, reliability, completeness or timeliness of any information available on, or arising in relation to, the Great Health Guide Magazine (electronic or hard copy formats). Neither Antalya Developments Pty Limited nor Kathryn Dodd endorses the views of any contributing authors to the Great Health Guide Magazine (electronic or hard copy formats).
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GREAT HEALTH GUIDE | 5
A rial Fibrilla ion: an Irregular Irregularity Dr Warrick Bishop
A
trial fibrillation (AF) is a common medical condition that arises from a problem within the electrical system of the heart. Although it is widespread – 30 million sufferers worldwide – one of its peculiarities is that many sufferers are not aware they have it and it is discovered after a collapse or as an ‘incidental finding’, for example, when a patient’s pulse is being monitored in association with surgery or other medical procedure. The heart is still pumping, so what is the problem? AF’S Danger - Stroke AF can be: • overt or symptomatic (symptoms are experienced) or • silent or asymptomatic (symptoms are not felt) 6 | GREAT HEALTH GUIDE
Thus, it puts people at higher risk of stroke caused by a blood clot moving from the heart to the brain. This neurological problem can result in: • localised weakness • difficulty with speech • difficulty with vision or • lead to death. One-quarter to one-third of strokes are due to clots formed in the heart in someone with AF. The clot breaks off and causes a blockage in the blood flow to the brain. This risk can be substantially reduced with modern therapy. To receive this benefit, people need to know that they have AF and then what they should do. AF requires a team effort involving the people who suffer from AF and their SUBSCRIBE
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families, their doctors and other health professionals. There can be a number of options for treatment and people need to work with their doctors to agree on what is best for them. As a doctor, my aim is to minimise the symptoms as safely as possible and to maximise the prognosis. I want my patients to ‘live as well as possible, for as long as possible’. Remainder-of- life management Once AF has been diagnosed using an electrocardiogram (ECG), there are three foci for AF management: 1. Heart rate Because of the chaotic beat within the atria, the heart is racing, sometimes over 200 beats per minute. At an elevated rate, the heart does not work properly so the rate needs to be slowed using drugs DISCLAIMER
such as beta-blockers, digoxin, calcium channel blockers and amiodarone. 2. Risk of stroke When the atria are not contracting properly, the blood can pool and a clot can form, break off and make its way to the brain where it lodges, causing a stroke. To lower this risk, the blood needs to be ‘thinned’ by using warfarin or novel (nonvitamin K) oral anticoagulants (NOACs) such as apixaban, dabigatran and rivaroxaban. 3. Normal sinus rhythm Should the patient be returned to normal (sinus) rhythm, a person has symptomatic benefits, i.e. the person feels better. However, surprisingly it does not reduce the risk of an adverse event, such as stroke, in the long term. GREAT HEALTH GUIDE | 7
Great Health Restoration of sinus rhythm is achieved through the use of drugs or procedures using electricity. Despite it being so widespread, AF does not allow a one-treatment-for-all approach nor can it be cured, so you could have it for a long time. People can become used to living with the ‘irregularly irregular’ heartbeat of AF,
Editor ,s Choice ATRIAL FIBRILLATION EXPLAINED
By Dr Warrick Bishop, experienced cardiologist, explains the next cardiac epidemic.
This easy to understand book describes: •
What is Atrial Fibrillation? – Irregular, rapid heartbeat
•
What are the symptoms? – blackout, chest pain, stroke
•
What are the treatments for Atrial Fibrillation?
•
Who is at risk? – those with heart disease, obesity, sedentary lifestyle, high BP, diabetes
Find out what is the best possible care for people suffering from this disease. Published 8th May 2019
Now $9.95 (eBook) $34.95 (Paperback) BUY NOW
8 | GREAT HEALTH GUIDE
while others can be kept in sinus rhythm for years. As well as the aforementioned use of drug and electricity-based therapies, reversible factors can also be addressed: • weight • obstructive sleep apnoea • excessive use of alcohol • blood pressure • thyroid dysfunction • diabetes and other medical conditions and • exercise level. Summary Atrial fibrillation affects millions of people and many of them do not realise they have the condition. • The big concern is stroke caused by an AF-produced blood clot in the heart making its way to the brain. This risk can be reduced using modern drug therapies. • There is no cure for AF, so its management is remainder-of-life involving a team effort from the patient, the family, and a range of health care professionals.
Dr Warrick Bishop is a cardiologist with special interest in cardiovascular disease prevention incorporating imaging, lipids and lifestyle. He is author of the book ‘Have You Planned Your Heart Attack?’, written for patients and doctors about how to live intentionally to reduce cardiovascular risk and save lives! Dr Bishop can be contacted via his website. SUBSCRIBE
Hoarseness Causes of
Dr David McIntosh
DISCLAIMER
GREAT HEALTH GUIDE | 9
Great Health
T
he ability to speak is an amazing co-ordination of breathing and movement of the voice box. With subtle changes to how the muscles of the larynx and throat are activated, we have the ability to generate this mechanism that we call speech. So, what could go wrong? Well lots of things actually.
Causes of hoarseness: 1. Infection & inflammation: People who have a hoarse voice are often informed that they have laryngitis. This actually is just the medical word for an inflamed voice box. True laryngitis has a few causes, and these are mostly selflimiting as to how long the voice will be croaky for. For example, if you have a viral infection and it causes inflammation in your voice box, you should be better within a few days and there is no reason why it should recur. 2. Straining and overuse: If you have been yelling and screaming at a sporting event or hitting the high notes at a concert or karaoke, you may cause some temporary damage within the voice box from straining it and this will cause some temporary swelling in the voice box that should be better within a day or so. 3. Reflux of food: Another cause of hoarseness is reflux. This is where stomach acid comes back up into the throat. It may cause irritation and if it is persistent then the voice may be croaky for quite a while. 4. Smoking: One other cause is smoking. But smoking can lead to more serious causes of a croaky voice so making assumptions is fraught with the risk of missing the nasties. 10 | GREAT HEALTH GUIDE
If a croaky voice persists, it is time to see an ENT professional to have the voice box examined When is a croaky voice a problem? If hoarseness has persisted for 2-6 weeks, and by then all temporary causes should have resolved. If the croaky voice persists then, it is time to see an ENT professional to have the voice box examined. In such cases this can usually be done in the office setting and sometimes will also require an assessment in hospital under a general anaesthetic. This advice applies equally to adults and children: In children: the most common cause of a chronic croaky voice is nodules, which are benign swellings on the vocal cords due to too much yelling and screaming and singing. These swellings SUBSCRIBE
Great Health are a consequence of behaviour and sometimes require the input of a speech therapist to help them go away. Very rarely to they need to be removed surgically. However, reassuring this may sound, kids can get sinister things too. The most serious one is the development of warts within their larynx. These grow just like any other warts do but they can be very difficult to eradicate and warts can spread down into the lungs and even lead to lung cancer. So, whilst it is rather rare, it is obviously really serious. In adults: the real worry is cancer, especially in those that smoke, drink excessive alcohol, or have poorly controlled reflux, as these three things are risk factors for throat cancer. There are many other causes, and this includes the warts as described in children (above), a paralysed vocal cord due to a brain or
DISCLAIMER
nerve problem, benign cysts, and natural wear and tear from the aging process. There are many more, but that is a good general list, and the most important one obviously is cancer. Like any cancer, if we catch it early, then we have the best chances of success. So, if your voice goes croaky and it persists for more than 2-6 weeks, it is time to see the ENT specialist!
Dr David McIntosh is a Paediatric ENT Specialist with a particular interest in airway obstruction, facial and dental development and its relationship to ENT airway problems and middle ear disease. He also specialises in sinus disease and provides opinions on the benefit of revision of previous sinus operations. Dr McIntosh can be contacted via this website.
GREAT HEALTH GUIDE | 11
To have what you have never had, you have to do what you have never done.
- Roy T. Bennett
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Fitness
DISCLAIMER
GREAT HEALTH GUIDE | 13
FITNESS
Exercise for Better
Brain Health 14 | GREAT HEALTH GUIDE
Dr Jenny Brockis
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FITNESS
T
hree additional modifiable risk factors have recently been added to the list of lifestyle factors identified as helping to reduce our relative risk of Alzheimer’s disease. But is there a best exercise for better brain health? While all the recommended lifestyle choices work synergistically to improve brain health there is one-star performer that outshines the others. IT’S EXERCISE. Why is exercise so beneficial? Let’s take a look and see. 1. Exercise boosts cerebral blood flow and increases the formation of new blood vessels within the brain. More blood means more oxygen and nutrients, boosting brain health and function. 2. It reduces stress. Perhaps you’ve noticed how increased stress negatively impacts your ability to think clearly or make sound decisions. Going for a brisk walk helps clarify thinking and reduces the amount of cortisol in your system. 3. It enhances the release of your feelgood neurotransmitters. As a lifestyle medicine physician, I always prescribe regular exercise that provides your daily DOSE. • Dopamine is part of your brain’s reward circuitry. It’s released every time you undertake an activity your brain finds rewarding, motivating you to repeat the activity and is raised by the anticipation of reward. DISCLAIMER
• Oxytocin our bonding molecule is released when we are in the presence of those we like and consider like ourselves That’s why team sports work so well. • Serotonin is the hormone associated with feeling calm and contented and helps us to manage our stress. It’s boosted by getting outdoors into sunlight so getting outside to exercise is a big plus. • Endorphins are released as a result of sustained exercise, that sense of euphoria is real and likened to the buzz experienced from cocaine (not recommended!) They also help you to prioritise your tasks, improve concentration and reduce distractibility. 4. It helps maintain your mental wellbeing. Increasing your level of physical activity will boost mood and reduce symptoms of anxiety and or depression as well as helping you to sleep better. Using regular exercise as medicine has been shown to be equally effective as antidepressants in the management of mild to moderate depression. 5. It prevents or slows down brain shrinkage. Shrinkage is normal but those who exercise regularly lose fewer neurons and enjoy higher levels of neuroplasticity – the brain’s ability to form new synaptic connections between existing brain cells through the increased production of growth factors including Brainderived neurotrophic factor (BDNF). It develops your cognitive reserve GREAT HEALTH GUIDE | 15
FITNESS
protecting you from neurodegeneration and dementia. 6. It enhances neurogenesis which is the production of new neurons from stem cells in the hippocampus and the olfactory bulbs. Exercise promotes that process along and improves survival, maturation and incorporation of those new neurons into our existing brain circuitry. While we lose more than we gain, it’s still a bonus! 7. It improves executive function. This is your ability to pay attention, learn quickly, plan, decide and remember. Exercising regularly enhances your memory and your level of productivity. Sitting too long makes us sluggish, so look for the opportunity to increase your level of physical activity across your day. 8. It helps to reduce the risk of obesity, high blood pressure, type two diabetes and heart disease, all of which are risk factors for poorer brain health.
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FITNESS Is there a best form of exercise? It’s the consistency of habit that matters rather than the form. Any form of aerobic activity that makes you huff and puff a bit is ideal. Look for the opportunity to move more and sit less. Is it better to do high intensity or low intensity exercise? New research found low intensity exercise triggers better cognition control and attention while high intensity boosts emotional processing.
change. Jenny’s latest book Thriving Mind – How to Cultivate a Good Life (Wiley) is now available. Jenny may be contacted via her website.
Editor ,s Choice THRIVING MIND- HOW TO CULTIVATE A GOOD LIFE
How much exercise do I need? As an adult 150 minutes of moderately intense activity per week (i.e. brisk walking, running swimming or cycling) is the gold standard along with 2 sessions of weights or resistance training. Stronger muscles equal stronger brain power.
Dr Jenny Brockis
Best-selling author Dr. Jenny Brockis draws on over thirty years’ experience as a medical practitioner & board-certified lifestyle medicine physician. It covers common issues such as: •
Loneliness, stress, relationship breakdowns
•
Loss of social connection & mental health issues.
Is there a best time? Ideally early morning, as it primes the brain to work better. If that doesn’t suit, all other times are fine apart from the 2-3 hours before bed as this may make it harder for you to wind down and go to sleep. We all benefit from better brain health at every age and the one activity that makes the biggest difference is exercise.
Dr Jenny Brockis is a Medical Practitioner and Board-Certified Lifestyle Physician specialising in brain health and mental performance. Jenny’s approach to overcoming life’s challenges is based on practical neuroscience which enables people to understand their thoughts and actions leading to effective behavioural DISCLAIMER
Readers learn how to: •
Achieve happiness by emotions & mindfulness
engaging
•
Harness your biology for better energy, resilience & mood
•
Enrich your relationships with compassion, respect & courage
•
Take full control of your life.
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Price $27.97
BUY NOW
GREAT HEALTH GUIDE | 17
Abdominal Muscle Separation
Post-Birth ––– Magdalena
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Hawley –––
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fitness
A
bdominal muscle separation (also known as diastasis recti) is the stretching or weakening of the abdominal muscles from a line running down the middle of your abdomen, between your navel and pubic area. This separation of the muscles occurs during pregnancy. Abdominal separation is very normal. Your uterus is making space for a growing baby. However, not all women have some degree of abdominal separation by the end of the pregnancy. This muscle separation usually happens during later stages of pregnancy and sometimes doesn’t go back together post birth, which is why you may have that ‘mummy tummy’.
Abdominal muscle separation usually happens during the later stages of pregnancy.
Abdominal muscle separation can however be an issue if it doesn’t heal post-birth. It reduces the integrity and functional strength of the abdominal wall and can aggravate lower back pain and pelvic instability. Symptoms can include back pain and the feeling of abdominal weakness. DISCLAIMER
Steps in assessing yourself abdominal muscle separation:
for
1. Lie on your back with your knees bent and feet flat on the floor. 2. Walk your hand along the midline of your belly to get a sense of the tension from navel to the pubic area. You can start from just under your sternum and work your way down towards your pubic bone. Feel if there are areas that are softer than others. Can you press your fingers deeply into your belly? Does the tissue feel supportive when you press into it? 3. Using the fingers of one hand, press straight down into your belly just above the navel and feel how wide the gap is, using your finger width as a guide. Then exhale, lift your head off the floor as if you are doing a mini crunch to feel if there is any gap and to determine how deep it may be. 4. Repeat this along the line from the sternum towards the pubic bone. A gap of two fingers after childbirth is quite normal. But please note, it’s not just about how wide the gap is but also how deep it is too. What is important is how strong the connective tissue is and if it can withstand the intra-abdominal pressure. It’s not about closing the gap but making the core functional. Be selective when exercising. Your abdominal wall needs a degree of loading to heal, but it requires the right kind of exercise and the correct amount, at the right time.
GREAT HEALTH GUIDE | 19
fitness When you start exercising again, avoid; • Exercises that put too much pressure on your abdominal wall. • Exercises like sit-ups, planks and push-ups. • Heavy lifting or anything with high impact on the abdominal muscles. Listen to your body and observe what’s happening to your tummy while you perform any movement, even the regular day to day movements, such as picking up your baby for instance. We are all individuals and what might be safe for one person, might not be for another. If you can see your tummy bulging when performing a movement or
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that it causes you pain, it is an indication that this movement is too much for you at this stage. It is important to check with your doctor or a women’s health physiotherapist. They can check if you have abdominal muscle separation and give you a personalised program to help to strengthen your core.
Magdalena Hawley is a Qualified Personal Trainer and Food & Wellness Coach. She is a founder and head trainer of Mums Going Strong Fitness group and personal training company specialising in postnatal fitness with a focus on core and pelvic floor recovery. Creator of Busy Fit Mums online program.
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 RecoveryBones FROM BROKEN
Margarita Gurevich
DISCLAIMER
GREAT HEALTH GUIDE | 21
Fitness
P
eople can break a bone in their body
3. In the remodelling stage, the hard
as a result of a number of things –
callus is replaced by regular bone,
a sporting injury, an accidental fall
which is the final part of the healing
or in many other ways, generally due to
process. It can take up to a few months
some sort of impact. While broken bones,
for the bone to regain its proper shape
or fractures, as they are otherwise known,
so that it will look the same as it did
are common, what’s important is how we
before the injury.
recover from them.
Depending on the type of fracture,
Without getting too anatomical we will briefly discuss what’s involved in fracture healing as well as what factors determine how long the recovery will take. We will then look at ways to manage a fracture and, most importantly, what can help to speed up the recovery after a fracture. There are three main stages of fracture healing – the inflammatory, reparative and remodelling stage. 1. The
inflammatory
stage
lasts
approximately one week from when the fracture first occurs. This stage is important for the formation of a hematoma (blood clot), which is like the first “bridge” between the pieces of the broken bone. 2. In the reparative stage, the hematoma is then replaced by a soft callus (soft bone). This
soft
callus
gradually
becomes harder over a period of 2-6 weeks which is generally when the body part is strong enough to start being used.
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how complex it is and where it occurs in the body healing can take anywhere between 6-13 weeks as a general rule. Some important factors to consider are the following: • the person’s age • the person’s medical conditions • whether the area where the fracture occurred has a good blood supply. Let’s review these in more detail. It’s well known that kids heal faster than adults. When it comes to adults, however, age is not always an accurate predictor of the speed of recovery. Often, it’s the person’s health status which is more important. For instance, if a younger person has diabetes or some other serious medical condition the rate of healing can be slower than in an older person whose general health is good. If a person has osteoporosis, healing will also tend to be slower. Older women are generally more predisposed to osteoporosis due to menopause. Blood supply to the area where SUBSCRIBE
Fitness the fracture occurred is another important
ultrasound, interferential therapy and
consideration. Healing will always be faster
magnetotherapy. They improve the
when the blood supply to the area is good.
blood supply and increase oxygen to
When it comes to the management of broken bones doctors will generally suggest one of the following:
the tissues which are highly effective for fracture healing. As we discussed blood supply to the affected area is an important predictor of the speed
• traditional cast
of recovery of a broken bone so
• functional cast or brace
anything which can help to improve
• surgery (this is usually reserved for severe or complicated fractures). So, what can be done to speed up the recovery after a fracture?
this blood supply will be paramount in speeding up the healing process. Magnetotherapy in particular is of special consideration as it can work through plaster so can be used even
1. The first step is closely following your
while the body part is in a cast.
doctor’s or surgeon’s orders. If, for example, you are told not to weight bear on your broken leg for a certain period of time and to use crutches it’s important to do so. Otherwise it can be easy to go backwards, not forwards, in the healing process. 2. Physiotherapy
can
also
be
very
beneficial. Even if a person needs to immobilize a certain area, it’s important to exercise surrounding areas in order to keep them strong and avoid muscle atrophy. For example, if you have a foot fracture you can still do exercises for your hips and knees as well as for the upper body. 3. Certain electrotherapy modalities are particularly important. These include
DISCLAIMER
Margarita
Gurevich
Physiotherapist Pilates, SCENAR
and
is
Senior
uses
Clinical
Therapy &
other
evidence-based techniques, including Real Time Ultrasound and McKenzie Treatment. Margarita specialises in sports injuries, women’s health (including incontinence) and gastrointestinal issues. Margarita may be contacted via her website.
GREAT HEALTH GUIDE | 23
 Exercise
FOR INCREASED
Energy
Jennifer Smallridge
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Fitness
C
oming into the warmer months,
can be done via bodyweight exercises,
the days are getting longer, and
Pilates, or resistance training with weights
the sun is shining stronger – so
or bands – anything that requires muscles
how can we ensure that our energy levels
to generate force in a repeated fashion.
match this? Having a sense of increased
When our muscles are strong, we are able
vitality is within your reach, but it does
to pick up and carry things with ease, get
require conscious, repeated exercise
up off the couch or ground in one swift
efforts in order to see change. Physical
motion, perhaps spending more time
activity is one of life’s paradoxes – how can
out in the garden or exploring in nature;
we be expending energy whilst moving,
wherever your interests lie!
and feel more energised as a result?
programs need to last for 12 weeks or
Being fit makes life feel easier. Embarking on exercise initially feels hard. The sweat, the heart rate, the heavy breathing – it is a stress on the system, that is for sure! But once we get through the difficult early phase, our body rewards us. Increasing cardiovascular fitness through aerobic
exercise
(walking,
running,
swimming, cycling, just to name a few examples) gives us an increased sense of energy with every-day tasks feeling easier. Tasks such as going up stairs, running around after kids or pets or doing the vacuuming suddenly feel less fatiguing. When we increase our cardiovascular fitness, our heart becomes more efficient at pumping blood and our muscles become more efficient at extracting oxygen and fuels. Another sure-fire way to feel less tired is by strengthening our muscles. This
DISCLAIMER
Most research suggests that exercise longer to see measurable differences in strength and fitness. Before deciding that you are not improving, or it is all too hard, try and remain consistent for 12 weeks – the results might amaze you.
Being physically active can help you feel brighter and lighter. GREAT HEALTH GUIDE | 25
Fitness One study found that a single 20 minute bout of exercise increased participants’ reported
energy
levels
and
mood
immediately afterwards. It is not certain whether these benefits are physiological. The effect could be from increasing blood flow to the brain, or psychological – a sense of achievement and wellbeing; but they are absolutely worth pursuing. On the days that we exercise, research also finds that our sleep depth and duration increases. Good sleep after exercise leaves us feeling recharged and rejuvenated the next day, which hopefully means that we can get up and do it all again. The take home message: If you have been feeling tired or sluggish lately, exercise could serve as an excellent ‘reset’ button for your body and mind. Try a brisk 20-minute walk in nature and observe your energy levels before and after. If you have more complex health needs, an Accredited Exercise Physiologist can ensure that movement is safe and appropriate for your body.
Exercise starts to work straight away.
Jennifer Smallridge is an Accredited Exercise
Physiologist
at
Beyond
in
If 12 weeks feels like a long time before
Blackburn and Hawthorn (Victoria); as
feeling good, not to worry – plenty of
well as an Academic Lecturer in the
benefits can also be experienced after a
fields of Exercise Science and Functional
single bout of exercise.
Human Anatomy.
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DISCLAIMER
GREAT HEALTH GUIDE | 27
Reflection Terry Sidford
H
ow often do you look at your outside appearance in the mirror? How often do you look at others and evaluate how they are acting or behaving? How much of the time do you act on autopilot without consciously and deliberately choosing your thoughts and actions? When you take the time to reflect on your thoughts, behaviors and actions, it is called self-reflection or introspection. Reflection is the key to learning and growing. It can help you create purpose in your life. Learning why you think or behave in a certain way helps you to learn from your mistakes, allows you to gain understanding and to make changes that could improve relationships. Self-reflection is a personal examination that allows you to bring your life into alignment. It helps you decide who you are, what your values are and who you wish to be. It is hard to know yourself without having spent time thinking about what really matters to you. 28 | GREAT HEALTH GUIDE
Until you take the journey of selfreflection, it is almost impossible to grow or learn in life...
- Iyanla Vanzant.
When we have experienced something unexpected in life that changes its course for the better or worse, it allows us to reflect on a deeper meaning or life lesson. For example, when a loved one passes, we stop and reflect on what we SUBSCRIBE
Mindset loved about them. How they impacted us and how their legacy will live on within us. Recently I had an opportunity to spend time with my elderly parents. I reflected on their lives, what they had taught me and how they influenced who I am. I thought about how I can keep their essence with me long after they leave this earth. This reflection changed how I see my life and how I want to live with more deliberate and inspired actions.
Reflection is the key to learning & growing, it can help you to create purpose in your life.
• Am I representing who I want to be? • Am I fulfilling my purpose in life? • What is my ‘why’ for what I do every day? • How can I impact the people around me positively? • What is the legacy I am creating? Make sure you are creating the results and life that represent your best-self and is leading you to fulfilling your potential.
Terry Sidford has been a certified life coach in the United States for the past 15 years and has assisted scores of people in achieving their dreams. More information is available from Terry’s website.
Take the time to reflect on why you choose to behave, think and react the way you do. You can choose your thoughts and behaviors and who you want to BE in this life. It takes reflecting on the past, present and future. Reflection helps you find your moral compass which will empower you to create a future that mirrors your core beliefs. Take a moment every day to ask yourself the following questions: • What have I learned today? • How can I be better today? DISCLAIMER
GREAT HEALTH GUIDE | 29
Love Your Body, Not Your Scales! Leanne Allen
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Mindset
W
hy is it that so many people need to weigh themselves so often and become so attached to their scales? There is only one answer and that is the media who perpetrate ‘the body rules’. Imagine a world where you and everyone else, loved their bodies. Imagine if no one told you that you are two kilos or 20 kilos overweight and therefore you are somehow less than perfect. Imagine if you could accept that whatever your body shape is, you have a right to feel accepted, loved and respected.
People tend to measure their sense of worth based on how slim they are.
Imagine if today could be the day that you made the decision not to let your scales dictate what you did with your day and instead you decided to accept, love and respect yourself? You ate well because you enjoy food and because you cherish your body. You choose to eat well because you love yourself and not because someone tells you that you should. Imagine the day that you looked in the mirror and noticed that your body an amazing vessel that works in sync; it breaths, sees, hears, smells and feels without you doing too much. Your heart pumps automatically without you doing anything! It all works perfectly in beautiful harmony. And with this harmony comes the possibility of loving who you are and letting go of the harsh criticisms. DISCLAIMER
As a psychologist, unfortunately I see all too often where this is not the case. People, including men, women and sadly children, tend to measure their sense of worth based on how slim they are. And this is very clearly perpetuated by media and body shaming. Get started on your journey to love yourself and not your scales. Here are some tips to help you: 1. Put the scales away. Somewhere that is not that easy to get them out. It might be hard at first, but give it a few days and the habit of daily weighing will disappear. 2. Eat healthy food and notice how you feel after. Do you feel that you have given your body fuel to go? Let go of the notion of healthy food as being a punishment or chore, instead you are rewarding yourself by loving your body rather than sabotaging yourself! Evidence shows that what you put into your body affects your mental health too. 3. Treat yourself occasionally. This is important however don’t use food as a reward. Rather choose the food GREAT HEALTH GUIDE | 31
Mindset simply because you enjoy it and choose to eat it that day. 4. Avoid food that does not agree with you.
fingernails’. Notice how it feels to focus on what you DO love and not on what you DON’T love. 6. Remember no one is perfect.
Make a note to yourself to respect your body and avoid that food next time This can be very challenging especially if it’s a food you love, but it is worth it!
Even with photo-shop, layers of makeup, professional stylists and snap chat, underneath all those filters is a real person with real imperfections.
5. Look in the mirror and notice at least five things that you like about your body.
7. Start the revolution of loving your own body.
Be very specific. ‘I love my skin, I love my eyelashes, I love my breasts, I love the way my waist curves, I love my
You must also let go of the criticism of other people’s bodies. No more body shaming, no more comments born from jealousy or envy, just allow love into your body and mind for everybody. As Ed Sheeran says you are ‘perfect imperfection!’ If you give these tips a go and find a lot of emotion stirring, or you just can’t do it, you may wish to talk to a professional psychologist, counsellor or coach in your area. Personal body shaming can often reflect self-worth and it does not have to be that way. In fact, with the right help you can truly learn to love the body that you are in…or at least like it!
Leanne Allen (BA Psych), Is the principle psychologist at Reconnect Psychology and Coaching Services with two offices, one in Riverstone and Windsor area. She has trained in Sandplay Therapy, NLP and CBT. Leanne has also just completed training as a life coach. Her approach is to look forward while releasing the trauma of the past. If there is something that you would like to know about please feel free to leave a comment on her Facebook. 32 | GREAT HEALTH GUIDE
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DISCLAIMER
GREAT HEALTH GUIDE | 33
 TO Find & Keep
RomanticLove Dr Matthew Anderson
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Relationships
I
magine that you have a vessel inside you that is designed to hold love. All the love that comes to you must fit into
that container. If you receive more love than this vessel will hold all the excess love will drop away and be lost to you. How large is your vessel? If your vessel is quart sized, then what happens if life wants to shower you with a gallon of love? Is your vessel large enough to sustain your need for love? Who decided how large your vessel could be? This
exercise
offers
us
information
that is related to our ability to receive and tolerate love, especially romantic love. Many who do this exercise realize that the love-vessel inside of them is rather small. When romantic love showers down upon them unannounced, they accept what they can. However, if the power and intensity of it is greater than the vessel within them then they begin to deflect everything that seems more than they can handle.
Romantic love permeates our being with intense passion that is unlike anything we have ever experienced.
Much of today’s self-help psychology emphasizes the importance of selfesteem and the difficulties that arise due to the lack of it. Low self-esteem is blamed for many mental and emotional ailments, including a difficulty in tolerating
Romantic love is notoriously immense. In
affection and love. We might say that low
many cases it overwhelms our interior
self-esteem is a major factor in deciding
love-vessel to the point of overflow. If we
the size of our interior love-vessel. Self-
hold too tightly to the beliefs that form
esteem generates our sense of what we
and limit our ability to tolerate love, we
believe we deserve. If then, we encounter
will not be able to increase the size of our
a person who loves us more than we
vessel and we will begin to shrink from
think we deserve, we could easily find
the flow of love.
ways to deflect or even reject some or all
DISCLAIMER
GREAT HEALTH GUIDE | 35
Relationships of that loving care and attention. Given
psychotherapy and spirituality are viable
the special intensity of romantic love,
paths to self-love, and it is true that loving
this could result in an enormous internal
God can include many of the experiences
conflict between the limited size of our
of romantic love, depending on the
love-vessel and the enormity of the
spiritual tradition. But this work is about
passion of our lover.
romantic love and it appears we would
Self-esteem generates our sense of what we believe we deserve. The miracle of romantic love, however, is its ability to re-shape and expand our interior love-vessel, if we consciously allow it. Currently, there are only three ways to substantially increase our ability to tolerate love; psychotherapy, which can take years and great financial expense; a transformational spiritual experience, which can occur gradually over years or in a lightning strike of divine intervention, which is not under our control; or finally
do well to pay attention to its life and selftransforming powers. It would be safe to assume that romantic love overwhelms everyone’s love-vessel. For most of us, it is greater than any love we have experienced and our inner being is most often not prepared to fully accept and integrate it. Our task, then, is not to take what we can handle and let the rest fall away into the abyss of our selfhate. Our task is to muster all our strength and consciousness and open our heart to receive it until we think we are going to shatter internally and then open even more. The best and most effective response to romantic love is surrender. To surrender, in this instance, is not a sign of weakness. In fact, it is the opposite of weakness. It is actually an act of love responding to love with the only appropriate means we have. As we respond to love with love our inner vessel grows and expands until it can accept and hold the entirety of the miraculous gift is has been offered.
by surrendering to the power of romantic
Surrender allows us to bypass the inner
love when it graces us with its joy. Both
argument between our limited self-image
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Relationships
and the glorious wonder that romantic
to the success of your romantic
love offers us. Rational defences will not
relationship.
suffice. We cannot argue our way into believing that we deserve this immense blessing that has been bestowed upon us without our effort or request. We know, in our hearts, that we did nothing to earn
• It is important to identify your ‘love vessel’. • The best response to romantic love is surrender.
it. Yet here it is, and it is our task to honour it by letting go of all resistance. Then love can enter every dark corner of our being and heal what we believed was unredeemable. At this point the inner love-vessel shatters completely and love fills all that we are. We are, once and for all, the vessel itself.
Dr Matthew Anderson has a Doctor of Ministry specialising in counselling. He has extensive training and experience in Gestalt and Jungian Psychology and has helped many people successfully navigate relationship issues. Dr Anderson has a best-selling book, ‘The Resurrection
Take Away Points:
of Romance’ and he may be contacted via
• Learning to tolerate love is essential
his website.
DISCLAIMER
GREAT HEALTH GUIDE | 37
CultCompassi ivating on Dr Suzanne Henwood
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H
ave you ever seen something
What happens inside when we are
that moved you so much – that
compassionate:
you HAD to do something about
it? That is compassion. It literally means ‘suffering with’ another person, but it goes beyond just feeling what they are feeling, it is about taking action to alleviate that suffering.
1. Studies show that when we are being compassionate,
our
physiology
measurably changes: our heart rate reduces, we release oxytocin (the bonding hormone) into our system and several discreet areas of our brains are activated, which direct us to approach
“The meaning of compassion is to recognize the suffering of others & then take action to help. Compassion embodies We see that a tangible expression compassion is deeply of love for those who rooted in our brains, are suffering.” our bodies & in the most basic ways we communicate and care for others.
2. Interestingly, we also get a sense of pleasure from helping others. It would appear, that our brains are wired for compassion. As an mBraining Master Coach, I would remind you that we also have a brain in our hearts and we also need to use that brain to be truly compassionate.
This raises some interesting reflections:
• Can we learn to be compassionate – if it is not a natural way of being for us?
• A nd how does this apply to selfcompassion?
DISCLAIMER
GREAT HEALTH GUIDE | 39
Relationships 3. Neurological studies also show that the areas of the (head) brain which are involved in compassion are ‘plastic’, showing that we can indeed learn these skills. One study even showed that when we are compassionate, it escalates the physiological changes, suggesting that compassion is selfperpetuating over time. How
else
do
we
increase
our
Feeling compassion is one thing; acting on it is another 3. Other components that have been
compassion? 1. Simple actions such as smiling warmly,
shown to be important are:
making friendly hand gestures and
• Skills such as being able to stand in
leaning in towards another person,
another’s shoes and see the world from
have
their perspective is a key to compassion.
been
compassion
shown in
to
enhance
children.
Nancy
Eisenberg, even showed that there was a particular ‘compassion expression’ which enhanced the chance of that person
showing
compassion
to
another person. So, changing how you look at the situation is a great place to start. 2. Certain forms of ‘safe touch’ also enhance oxytocin release, increasing the chance of compassionate action being taken. This may be particularly challenging in COVID times when we are unable to have the same connection to others as we would like. We must be creative and pay even more attention to how we can increase compassion – when it is needed most. 40 | GREAT HEALTH GUIDE
• Whether children had secure attachment from their parents / carers in the early years, affects their degree of empathy and compassion, as does whether the parents’ role modelled compassion in action. What might this look like in practice? Compassion is individual, for each person and each context, examples include: • Speaking up for people who do not have a voice: people being discriminated against, bullied or ostracized. • Taking time to understand a situation from the other persons perspective. • Being conscious of your impact in any situation. SUBSCRIBE
Relationships • Ensuring humanitarian support, for those who cannot afford the life basics (food, shelter, education and health). • Going out of your way to help, not just taking the easy route. • Extending kindness and forgiveness to someone, even if you feel they have hurt you. What might this look like for yourself? Sometimes we are the ones suffering: • Be kind to yourself. Turn off your inner critic, the voice which always judges and puts you down. Instead, create your most loving support from within. • Take time to heal yourself from any past hurt or trauma, by seeking professional help. A qualified therapeutic coach or therapist can assist you to show yourself deep compassion, by taking action to alleviate your own suffering. • Invest time in yourself every day to attend to your own radical selfcare. These are
In Summary: We can all be compassionate and there are a five key steps: 1. Set an intention to enhance your current
levels
of
compassionate
action. 2. Consciously be aware of the suffering of others and yourself. 3. Open your heart to feel that suffering (whilst keeping yourself safe from being debilitated or overwhelmed by it). 4. Deeply connect with the person suffering (someone else or yourself) and hold a desire to alleviate that suffering. 5. Take action. Whether it is compassion for others or compassion for yourself, right now, is the perfect time to cultivate compassion. Thank you for taking the time to read this article. Be kind to yourself.
the five domains of health: physical, emotional, mental, spiritual and social. • Prioritise time each day to find stillness, whether that is through mindfulness, meditation, prayer or a walk in nature. Give yourself space to truly attend to how you are doing inside. Awareness is always the first step – being aware of the suffering.
DISCLAIMER
Dr Suzanne Henwood is the Director and
Lead
Coach
and
Trainer
of
mBraining4Success. She is also the CEO of The Healthy Workplace and a Master Trainer and Master Coach of mBIT (Multiple Brain Integration Techniques) and can be contacted via her website.
GREAT HEALTH GUIDE | 41
ids Ma ers
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Fitness & Mental Health
Teenagers
for
Jane Kilkenny
DISCLAIMER
GREAT HEALTH GUIDE | 43
Kids Matters
It
has been a year of challenges in
of physical, emotional and neurological
2020. Every corner of the globe
growth which often creates uncertainty,
has been impacted by COVID-19
anxiety and fatigue. It involves physiological
and the long-term impacts on our health
and emotional factors that need support
are still relatively unknown. But this is not
and
the time to dwell on the chaos, it’s time
frustration. So, what are the best ways to
to look to the future. It’s time to take back
support our teens into the future?
control of our lives and our wellbeing.
Teenagers have been impacted significantly by this pandemic. Their education, social lives, sporting aspirations and family life have all been
understanding, not
silence
and
1. Honest communication is vital. Even if teenagers struggle to open up about their thoughts and feelings, we can never stop trying to be helpful. Our number one priority must be to LISTEN. Make time to discuss their issues, don’t judge and be open to compromise. We all feel the need to be heard, it’s a fundamental aspect of human nature. So, lead by example, be supportive, caring and respectful of their needs and opinions. 2. Strong
bodies
facilitate
strong
minds.
affected. Those in their final years of
This is where we can have the greatest
school are looking for guidance on
impact. Encouraging our teenagers to
their future careers, studying for exams,
be fit, strong and healthy will set them
learning to drive, going to events, (parties,
up for future success and happiness. The
concerts, formals) and trying to find their
reasons for this are simple. When we are
way in the world. These issues are tough
physically fit and strong, we can overcome
enough, without the added uncertainty
any obstacle. This physical ability and the
and disruption created by COVID-19.
endorphins that we release from vigorous
The teenage years are always a challenge for kids and parents alike. It’s the time when kids go through a complex phase
44 | GREAT HEALTH GUIDE
exercise, help to improve our mood, reduce anxiety and improve concentration. We get the exercise buzz!
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Kids Matters Learning to have control over our physical
we can step outside our comfort zone,
capabilities also supports our emotional
make the catch and run with it. Now
wellbeing and decision-making abilities.
which option do you think is easier? Of
A great example of this concept is skill
course, it’s easier to blame someone else,
acquisition,
refinement.
but when we focus on stepping up and
Regardless of the sport or activity,
challenging ourselves, that’s when we
when we practice and train, we will see
enjoy the rewards!
practice
and
improvements. Those improvements result in greater confidence and a willingness to try that little bit harder next time. It is a selfperpetuating cycle that has lasting impacts on our mind and body.
Raising teenagers is hard. Successful parenting should be defined by raising an independent thinking, strong and compassionate
individual.
Encourage
them to look forward to future opportunities
Always remember that this requires
and always focus on health and wellbeing.
physical and emotional effort. You don’t
Embrace the journey together.
get these gains by taking it easy and barely trying. This takes commitment, sweat and perseverance. Be brave and take control of your own abilities. That is the secret of champions. 3. Accept
change
and
embrace
challenge. Most people struggle with this concept as it requires a growth mindset and a willingness to fail. We don’t like to fail, so often we just don’t try, it’s safer, easier and avoids embarrassment. But if we have learned one thing from this past year, it’s that change is inevitable, so learn to accept the challenge.
Jane Kilkenny has over 25 years’ experience in health and fitness. She specialises in exercise for kids and teenagers having trained at the Children’s Hospital Institute of Sports Medicine (CHISM) Westmead NSW in 2004. She is
When life throws us a curve ball, we have
also a High-Performance specialist and a
two choices. We can drop the catch,
Level 4 IAAF athletics coach. Jane can be
complain and blame the thrower or
contacted via her website.
DISCLAIMER
GREAT HEALTH GUIDE | 45
© Antalya Developments Pty Ltd 2020 Any information made available in the Great Health Guide Magazine (electronic or hard copy formats), or from Antalya Developments Pty Limited or Kathryn Dodd, including by way of third party authored articles or discussions, is made available for readers’ interest only. The purpose of making the information available is to stimulate research, public discussion and debate. Readers are encouraged to undertake their own research and consult with professional advisors to form their own independent views about the topic/s discussed. The information made available in the Great Health Guide Magazine (electronic or hard copy formats) is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Readers should seek the advice of a qualified health provider with any questions regarding a potential or actual medical condition or the proposed use or decision not to use any particular product. Readers should not disregard professional medical advice or delay in seeking it at any time, including because of the content of any information made available in the Great Health Guide Magazine (electronic or hard copy formats). Each of Antalya Developments Pty Ltd and Kathryn Dodd do not warrant, guarantee or make any representation regarding the accuracy, veracity, adequacy, reliability, completeness or timeliness of any information available on, or arising in relation to, the Great Health Guide Magazine (electronic or hard copy formats). Neither Antalya Developments Pty Limited nor Kathryn Dodd endorses the views of any contributing authors to the Great Health Guide Magazine (electronic or hard copy formats).