Page 1

December 2017

FAT

OK

at

H e a lt h G

ui

?

Being

e • Gr

IS

2017

de •

BEST OF

Helping a

Friend on DrugS

Diabetes:

4

signs of RISK

EMOTIONALLY INTELLIGENT CHILDREN • ANGER MANAGEMENT • UNDERSTAND YOUR CHILD’S BEHAVIOUR


Contents GREAT HEALTH

NUTRITION

THE HIGH RISK OF B12 DEFICIENCY PT 1

CHOLESTEROL IN THE SPOT LIGHT PT 1

What do vegans, obese people & alcoholics have in common? .....Dr Helena Popovic....................10

MINIMISING RISK OF BRAIN DAMAGE PT 2

The consequence of B12 deficiency .....Dr Helena Popovic....................13

Six lifestyle suggestions to regulate your cholesterol .....Dr Helena Popovic....................22 IS BEING FAT OK?

In some cases being fat is healthier than being thin .....Dr Mark McGrath......................26

FITNESS HELP YOURSELF THROUGH BACK PAIN

DIABETES: FOUR SIGNS OF RISK

Everyday 280 Australians are diagnosed with diabetes. Are you at risk? .....Melanie McGrice......................16

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Keys to managing lower back pain .....Kusal Goonewardena...............30

EXERCISES FOR THE 50+ AGE GROUP.

Success tips to create the exercise habit .....Margarita Gurevich...................34


SPRING: YOUR FITNESS GUIDE

THE IMPORTANCE OF SEX PT 1

Finding it hard to get motivated to exercise? Here’s help .....Kat Millar..................................38

How to improve your sexual relationship with your partner .....Dr Matthew Anderson..............56

MINDSET

KIDZ MATTERS

DRUG ADDICTION: HOW CAN I HELP?

UNDERSTANDING YOUR CHILD’S BEHAVIOUR

My friend is on drugs, how can I help them? .....Susie Flashman Jarvis...............42

Your child’s behaviour is full of messages to you. .....Clare Crew................................60

ANGER MANAGEMENT PT 2

EMOTIONALLY INTELLIGENT CHILDREN PT 2

How to manage anger with easy-to-apply tips .....Ruane J. Lipkie.........................46

Help children cultivate positive emotions to enhance emotional intelligence

RELATIONSHIPS

.....Dr Ash Nayate...........................63

WISE DECISION MAKING

IMPROVING FINE MOTOR SKILLS

The art of using multiple intelligences in decision making

Creative & low cost ideas to help develop your child’s fine motor skills

.....Dr Suzanne Henwood...............51

.....Deb Hopper..............................66

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EDITOR’S NOTE Dear Friends As we near the end of 2017 I hope that this year has been one of increased health and vitality, where you can see some positive changes in your life. Remember the power of 1% where even the smallest change adds to previous changes and over time this can make a massive impact on your life. So be encouraged. What changes have you made in 2017? If you consider this and think, ‘I’ve made no real change, but I want to’ then decide to make 2018 your year. Make plans now before the hype of New Year’s Eve and live each day with intent. Draw a line in the sand and determine that 2018 will be different. And a special thank you for your support this year. Great Health Guide has had a big year as we continue to assemble an

impressive line-up of doctors and health specialists from around the world. It has certainly been a great year, with 12 issues of Great Health Guide magazine and the publishing of The Health Specialists’ Series, a set of six books in print and eBook formats. The latest initiative is the release of the Great Health Guide Audio Series which is being aired on radio stations around Australia. It’s a strong foundation for 2018 so stay tuned for some exciting new innovations next year. Happy Christmas to you all. Kath xx

TEAM GHG FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd DEPUTY EDITORS Dr Helen Dodd Dr William Dodd DESIGNERS Olha Blagodir Belinda Nelson Oleksandra Zuieva

CONTRIBUTING WRITERS Dr Matthew Anderson Clare Crew Susie Flashman Jarvis Kusal Goonewardena Margarita Gurevich Dr Suzanne Henwood Deb Hopper Ruane Lipkie Dr Mark McGrath Melanie McGrice

Kat Millar Dr Ash Nayate Dr Helena Popovic ADMINISTRATION Maria Renagado Weng Yee Leong CONNECT WITH US:

© Antalya Developments Pty Ltd 2017 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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ARTICLE INDEX ...........................................

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great health


B12 Deficiency

The High Risk of Words Dr Helena Popovic

Design Oleksandra Zuieva


W

hat do the following five groups of

breakfast cereals. If buying fortified foods,

people have in common?

read labels to avoid added sugar. Cheeses

• consuming a purely vegan whole food diet • having gastric bypass surgery (e.g. for the treatment of obesity) • being over the age of 50 • taking antacids to treat stomach ulcers, hiatus hernia, indigestion • suffering from alcohol dependency.

contain varying amounts of B12 with Swiss, Mozzarella and Feta being good options (in that order). 3. B12 needs to be released from food before it can be absorbed. B12 is unique among the B vitamins in that it can be stored in the liver for up to two years. This is good news. All other B vitamins

Essentially, they all contribute to vitamin B12

require consistent daily intake. However,

deficiency and if you said ‘yes’ to more than

B12 absorption requires adequate amounts

one of the above, you have a VERY HIGH risk

of two substances that tend to decline with

of being B12 deficient.

age: stomach acid and ‘intrinsic factor’ (IF).

Why is vitamin B12 so important? 1. Vitamin B12 is found naturally only in animal foods. It is found particularly in fish (especially shellfish), crab, caviar, dairy, liver, meat and poultry. Animals store B12 in their liver and muscles and may pass varying amounts into their eggs and milk. Duck eggs provide 10 times more B12 than chicken eggs. Goose eggs provide 20 times more B12 than chicken eggs (just in case you have access to them). Faeces is also a rich source of B12 hence rabbits, dogs and cats sometimes eat faeces. But let’s not go there. 2. Vegans need synthetic B12 in fortified foods or supplements. Sources of B12 for vegetarians include milk,

Intrinsic factor is secreted by parietal cells in the stomach and it ‘unlocks’ B12 from food. In other words, B12 needs to be released from food before we can absorb it. As we age, the stomach tends to produce less acid and less intrinsic factor, thus reducing our absorption of B12 even if we appear to be eating adequate amounts. Thirty percent of people over the age of 50 have reduced absorption of B12. Excessive alcohol consumption leads to inflammation and

disruption

of

the

stomach

lining

impairing our ability to absorb B12. Similarly, gastric bypass surgery decreases stomach volume and along with it, stomach acid and IF. Hence the five groups listed at the start are at risk of B12 deficiency. However, synthetic B12 is already in free form & doesn’t require stomach acid for absorption.

cheese, yoghurt, eggs, some yeast extracts

What is the recommended daily dose of

and fortified products like tofu, soy and

B12?

GHG Disclaimer – please read

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serving of fish (salmon, mackerel, tuna, trout, etc.) provides adequate daily needs. If you eat a diet that includes a selection of the above-mentioned B12-containing foods, you will be consuming sufficient amounts.

........................

About 2.4 micrograms (mcg) per day. One

best-selling author. Helena runs  weight management retreats based on living not dieting,  and is the author of the awardwinning book ‘NeuroSlimming – let your brain change your body’.  For more information, refer to Helena’s website.

You will need more than 2.4 mcg if you are

.

pregnant or breastfeeding (2.7 mcg) or have

Editor’s

an under-active thyroid, drink a lot of alcohol, take antacids, have had stomach surgery or are over age 50. Certain medical conditions such as coeliac or Crohn’s disease can make it very difficult to absorb B12 from food. In these instances, you will need to take supplements on a regular basis. There is no official upper limit of B12 intake because you will get rid of any excess in your urine.

will discuss the essential role that B12 plays in proper functioning of the brain and nervous system, in the formation of red blood cells and in metabolism of carbohydrates, proteins and fats.

Dr Helena Popovic is a medical doctor, authority

on

how

to

improve

brain function, international speaker and 12 | SUBSCRIBE to GHG

NEUROSLIMMING by Dr Helena Popovic

• Sets you free from dieting • A Mind Plan not a meal plan

In the next issue of Great Health GuideTM, I

leading

Choice

• Let your brain change your body • The missing piece in weight loss It’s not what you eat, it’s why and how.

Paperback Published 2015

RRP $35.00 Now $26.95 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ


B

Minimising Risk of

rain Damage Words Dr Helena Popovic

Design Olha Blagodir


T

his title may seem alarming however

cannot be produced by the human body and

the facts are indisputable. With today’s

must therefore be obtained through the diet.

lifestyle, there is a very high risk for

certain people becoming B12 deficient…and it’s easier than you could imagine. In the last issue of Great Health GuideTM, I discussed the

groups of people who were at the highest risk of becoming B12 deficient. Here is a list of the groups of people at risk. 1. consuming a purely vegan whole food diet 2. having gastric bypass surgery (e.g. for the treatment of obesity) 3. being over the age of 50 4. taking antacids to treat stomach ulcers, hiatus hernia or indigestion 5. suffering from alcohol dependency Essentially, each of these factors contribute to vitamin B12 deficiency and if you said ‘yes’ to more than one of the above, you have a VERY HIGH risk of being B12 deficient. How do I know if I’m vitamin B12 deficient? Ask your doctor for a blood test. Tell your doctor if you are taking folate tablets because folate can mask the anaemia seen in B12 deficiency. So, what if I’m vitamin B12 deficient? You could end up with anaemia, dementia or irreversible brain and nerve damage. How? Vitamin B12 belongs to the B vitamin family. It has seven siblings: B1, B2, B3, B5, B6, B7 and B9. A vitamin is defined as a carbon-containing compound that is essential for life but which 14 | SUBSCRIBE to GHG

B vitamins like to play together. In other words, they have many food sources in common and their functions in the body are often interrelated. B12 is the largest and most complex of all vitamins. B vitamins are water-soluble which means if we consume too much of them, we excrete them in urine. If you’ve ever taken vitamin supplements and noticed that your urine is more yellowy-green than usual, you might be flushing money down the toilet - literally. Vitamin B12 was named ‘cobalamin’ because it contains the element cobalt. It can occur in several different forms and the human body can convert one form into another after consumption. B12 plays an essential role in proper functioning of the brain and nervous system, in formation of red blood cells and in metabolism of carbohydrates, proteins and fats. Consequently, B12 deficiency can result in: •  a particular type of anaemia known as ‘megaloblastic macrocytic anaemia’ • irreversible brain and nerve damage - it can be reversed if diagnosed and treated early enough Symptoms of B12 deficiency can include: • feeling weak, fatigued and breathless • memory problems, confusion and forget­ ful­ness • depression GHG Disclaimer – please read


• headaches, dizziness or light headedness • pale skin • mania and psychosis • reduced appetite and weight loss • numbness and tingling in hands and feet How do I take B12 supplements if I need them?

Editor’s

Choice

NEUROSLIMMING It’s not what you eat, it’s why and how. by Dr Helena Popovic

B12 supplements come as tablets (often in multivitamin formulas which is fine), nasal gels and intramuscular injections. Ask your doctor to recommend the most appropriate form for you. Dr Helena Popovic is a medical doctor, leading authority on how to improve brain function, international speaker and best-selling author.

• Sets you free from dieting • A Mind Plan not a meal plan • Let your brain change your body • The missing piece in weight loss

Helena runs weight management retreats based on living not dieting, and is the author of the award-winning book ‘NeuroSlimming – let your brain change your body’. For more information, refer to Helena’s website. GHG Disclaimer – please read

Paperback Published 2015

RRP $35.00 Now $29.99 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ


D

iabetes:

FOUR SIGNS OF RISK Words Melanie McGrice

Design Oleksandra Zuieva


for diabetes? Maybe you just presume that it won’t happen to you? Or that

it’s something that you will focus on later on, when you get old? Well, think again. New research has revealed that over 280 Australians are diagnosed with diabetes every day; that’s one every five minutes! And what’s even scarier is that there is an estimated 500,000 Australians who have

type 2 diabetes but haven’t yet been diagnosed – which means that they are not being treated. Diabetes is the fastest growing chronic condition in Australia. There’s a very real risk that you already have it or at least have its pre-cursor, ‘pre-diabetes’. If any of the signs below ring true, you’re potentially at risk of prediabetes and would urge you to talk to your doctor: 1. Apple, pear, cylinder or hour glass

.........................................................................................

H

ave you ever considered being tested

shaped?

You may have too much fat around your waist. Women who have apple, pear or cylindershaped bodies often carry more weight around their waist than is healthy. Too much fat around your waist is an indicator of too much fat covering your organs which puts you at increased risk of type 2 diabetes. An easy test is to measure around your waist at the belly button level. If your waist measurement is greater than 80cm, it’s worth seeing your GP for a diabetes test. 2. Exercise is not part of your daily regime. According to the most recent Australian Health Survey, less than 40% of Australian adults

are

meeting

the

recommended

exercise requirements to avoid diabetes. We should all be undertaking a good 30 minutes for physical activity each day. This could mean riding your pushbike, going for a walk or doing an exercise class. Just like brushing your teeth, try to make it part of your daily regime. 3. Your genetic background may put you

AN ESTIMATED

at a higher risk. Are you of Pacific Island,

500,000

Chinese, Indian or Aboriginal

HAVE

higher genetic disposition

AUSTRALIANS UNDIAGNOSED

TYPE 2 DIABETES GHG Disclaimer – please read

heritage? Women with these cultural backgrounds have a for

developing

If you have

diabetes.

one of these

heritages, make sure you are regularly tested for diabetes. 4. You haven’t been tested for diabetes before. SUBSCRIBE to GHG | 17


can affect anyone – but it is influenced by a number of lifestyle factors and is preventable. It’s estimated that 2% of the Australian population have diabetes but don’t yet know it. As pre diabetes and type 2 diabetes both have few visible symptoms, the only way to know if you have prediabetes or diabetes is to be tested. So, what are you waiting for? 18 | SUBSCRIBE to GHG

.........................................

Type 2 diabetes is a condition which

HOW TO CHECK YOUR PRE-DIABETIC OR DIABETIC STATUS If any of the points above ring true, it may be worth your time talking to your doctor or pharmacist about having a simple fasting blood glucose test to confirm your pre-diabetic status. If the test is inconclusive, your doctor may request you to undertake an oral glucose tolerance test GHG Disclaimer – please read


and then monitor how your body reacts over the next couple of hours. If after 2hrs, your Blood Glucose Levels (BGL) are within 7.8-11mmol/L, it indicates that your body isn’t processing the carbohydrate, glucose, as effectively as normal. You may be diagnosed with pre-diabetes. If the results are greater than 11mmol/L, you will most likely be diagnosed with diabetes. You may be thinking that you’d rather not know, but not knowing won’t make it go away. Just like sun damage and skin cancer, prevention is better than cure. So for your own peace of mind and to be more in control of

............................................................

(OGTT), where you will consume a sweet drink

medicines on cholesterol and blood sugar control for the prevention of type 2 diabetes. Visit Metabolic Trial site to discover if you are eligible to enrol in the trial.

Melanie McGrice, an Advanced Accredited Practising Dietitian, Director of Nutrition Plus, a

dietetic

practice

in

Melbourne,

Australia. She is a highly respected nutrition blogger, journalist & media personality. She regularly speaks at conferences & consults for the media on nutrition & dietary topics. Author of The Pregnancy Weight Plan. Contacted via her website.

your own health, talk to your doctor and book in for a diabetes test for yourself.

Editor’s

WHERE CAN I GO FOR HELP? 1. Check out Diabetes Australia’s simple online Diabetes Risk Calculator to discover your risk pre-diabetes and type 2 diabetes at Diabetes Australia. 2. Talk to your doctor about medically assessing your diabetes risk and get advice on how to change lifestyle habits and the support you may need, such as referral to an Accredited Exercise Physiologist. 3. Consider

talking

to

an

Accredited

Practising Dietitian about improving your diet. 4. Live in Sydney? University of Sydney and the Royal Prince Alfred Hospital (RPA) are recruiting participants for a free clinical trial investigating the effects of two natural GHG Disclaimer – please read

Choice

THE BEST LIFE GUIDE TO MANAGING DIABETES AND PRE-DIABETES by Bob Greene, John J. Merendino, Janis Jibrin

• Take the guesswork out of eating • Dishes with complete nutritional analyses • Complete guide to diabetes drugs • Chart of the carbohydrate value of foods • Log for tracking blood sugar readings, exercise, diet & medication Paperback Published 2011

RRP $32.99 Now $23.25 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ


‘The kind of beauty I want most is the

hard-to-get kind that comes from within –

strength, courage, dignity’   – Ruby Dee


NUTRITION


C

Part 1

holesterol in the Spot Light Words Dr Helena Popovic

Design Oleksandra Zuieva


S

ometimes we’re so preoccupied with

please continue to adhere to your doctor’s

a door that has closed, we miss seeing

advice.

a door that has opened. This is what

happened when the medical community focused all its attention on high blood cholesterol as a potential cause of heart attack. We forgot that by far the most powerful ways of lowering heart disease are exercising regularly, reducing sugar, trans-fat and alcohol consumption and not smoking. IF EVERYONE followed the five lifestyle guidelines listed below then the article, The Cholesterol Controversy Part 2, would not need to have been written! It will appear in the October 2017 issue of GHGTM. • stopped smoking • was physically active for 30 minutes or more a day • consumed less alcohol: no more than 10 (for women) and 14 (for men) standard

The average person makes about one gram of cholesterol every day, most of it in the liver. The amount you make on a daily basis, changes in relation to your dietary intake. If you eat more cholesterol you will make less cholesterol and vice versa. The total amount of cholesterol in your body is around 35 grams, mainly found in your cell membranes. Cholesterol is also a component of bile, which is stored in the gall bladder. When bile is released into the small intestine, it helps to digest dietary fats and absorb the fat-soluble Vitamins A, D, E and K. Bile also neutralises stomach acid before the acid enters your duodenum and it kills any pathogenic bacteria that might be lurking in your food. CHOLESTEROL

IS

ALSO

EFFICIENTLY

RECYCLED BY THE BODY.

alcoholic drinks per week, see Fructose:

The liver excretes it via bile, into the digestive

The New Booze, Nov. 2016 GHGTM

tract and about 50% of the excreted

magazine

cholesterol is reabsorbed back into the blood

• ate less than six teaspoons of sugar each

by the small intestine.

day, see Sugar: The New Fat, Oct. 2016

DIETARY CHOLESTEROL COMES FROM

GHGTM magazine

ANIMAL FOODS.

• avoided trans-fats and consumed a diet rich in fibre.

These are meat, prawns, poultry, egg yolks, cheese, butter and breast milk. Contrary to what I was taught in medical school, eating

When you follow the five lifestyle guidelines

these foods will NOT elevate small dense

listed above, your body will effectively

atherogenic LDL cholesterol levels. If you allow

self-regulate your blood cholesterol. The

your body to guide you and if you eat a wide

exception is people with a rare genetic

variety of whole foods, your body will balance

disorder known as familial hyper-cholesterol-

how much cholesterol it makes, recycles and

anaemia (hyphenated for ease of reading), so,

excretes. We need cholesterol from birth and

GHG Disclaimer – please read

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breast milk contains 14mg of cholesterol per 100g, much the same as in cow’s milk. If you are not lactose intolerant and if you enjoy dairy products, there is nothing unhealthy about enjoying full fat dairy products.  PLANTS DO NOT MAKE CHOLESTEROL. Some plant foods such as avocados, peanuts and linseeds actually reduce our absorption of cholesterol because they contain phytosterols that compete with cholesterol and reduce its uptake in the intestine. The key, as always, is listening to your body to determine your nutritional needs at any given time. One diet does not fit all. Pause before eating or planning your meals and ask yourself what it is you need. Everyone’s balance is different. By learning to tune in to your body, you will start to recognise what is nutritionally right for you at any given time.

THE MOST REWARDING THING WE CAN DO, IS TO

START TAKING

RESPONSIBILITY FOR

OUR OWN

HEALTH.


attention is because there are drugs that can lower blood cholesterol. No one profits from you going for a walk except you, so walking will get less press than statins (the most frequently prescribed cholesterol-lowering medications). The issue with statins is that although they may be helpful in some people with a high risk of heart disease (this is becoming increasingly debatable),

they

can

have

unpleasant

side effects such as myalgia (muscle pain), fatigue, digestive problems, mental fuzziness, confusion, memory loss, elevated blood glucose levels and occasionally liver damage.

...........................................................

The reason that cholesterol gets so much

Cholesterol Controversy Part 2, provides a simple overview of blood cholesterol levels and describes the changes in the medical communities’ opinion on cholesterol.

Dr Helena Popovic is a medical doctor, a leading authority on how to improve brain function, international speaker and best-selling author. Helena runs  weight management retreats based on living not dieting,  and is the author of the award-winning book ‘NeuroSlimming – let your brain change your body’.  For more information, refer to Helena’s

website.

For some people, the muscle soreness and weakness are so severe that they stop exercising and become socially withdrawn - this is far worse than having high cholesterol. Statins have also been associated with reduction in mental functioning in people with dementia. I am not advocating that you abandon your cholesterol-lowering medication if that’s what you’ve been prescribed. I’m merely suggesting that you speak to your doctor if you have concerns about side effects that are reducing your quality of life. Ask your doctor if the risks outweigh any potential benefits. Cholesterol is not something we need to fear. Good health is determined by more than blood test results. Good health is about making daily choices that lead to improved energy, vitality and enthusiasm for life. The most rewarding

Editor’s

Choice

NEUROSLIMMING

by Dr Helena Popovic

• Sets you free from dieting • A Mind Plan not a meal plan • Let your brain change your body • The missing piece in weight loss It’s not what you eat, it’s why and how. Paperback Published 2015

and powerful thing we can do is to start taking responsibility for our own health. In the next issue of GHG , the article, The TM

GHG Disclaimer – please read

RRP $34.95 Now $29.95 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ


It’s a

ay.

wo

ul d nderf

FAT OK? Is Being Words Dr Mark McGrath

Design Oleksandra Zuieva


T

here’s so much guilt and shame

There’s no doubt reduced physical activity

associated with being fat but is it

and an over-abundance of calorie-dense

warranted? Is being fat bad for our

food with little nutritional value are major

health? Should we be made to feel bad about being fat? Does it help?

However, we are starting to understand there are many factors that play a role, some of

HAVE YOU HEARD ABOUT

which are beyond our control.

‘METABOLICALLY HEALTHY OBESITY’? Most people associate obesity with poor health, however some evidence suggests perhaps that this isn’t always the case. Metabolically

healthy

contributors.

obesity

is

a

phenomenon where despite being overweight, it’s possible to be healthy ‘on the inside’. In fact, for certain chronic health conditions, like chronic heart or kidney disease, it seems that mildly obese people could have a better prognosis than lean people with the same condition. This is known as the ‘obesity paradox’. There are many theories as to why this may be the case but it is believed fitness and muscle mass play a role.

One such factor is our ‘microbiome’ or the bacteria that beneficially inhabit in our gut. Differences have been found in the populations of intestinal flora of obese people, including a reduced diversity of bacteria. It remains to be seen whether this is the cause or effect and whether any potential treatments could come from this knowledge. Your ‘epigenetics’ may also play a role. We have roughly 23,000 genes that encode information about who we are. Epigenetics is the study of what environmental or other factors play a role in turning on or off some of those genes. Studies of the Dutch famine at the end of World War ll, demonstrated that

Furthermore, it has been found that being

environmental factors can influence body

unfit doubles your overall mortality regardless

shape several generations later.

of weight, even if you are thin. People who are obese but fit, have a similar mortality to fit normal-weight individuals. Perhaps most unexpectedly, is that overweight or obese people who are fit, have a better long-term prognosis than underweight or lean patients who are unfit. IS IT MY FAULT THAT I’M FAT?

SHAME, GUILT AND MISINFORMATION DON’T HELP. Fad diets, being overwhelmed with wellintentioned but nonetheless unhelpful dietary advice and our society’s preoccupation with unrealistic body image, all contribute to unhealthy eating patterns. This preoccupation can result in problems of both the over and

The reason some people carry extra weight

underweight kind. It’s important to recognise

while others don’t is complex and not yet fully

as individuals and as a society that we all live

understood.

in different healthy body shapes and sizes.

GHG Disclaimer – please read

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It’s worth commenting the ideal health position is probably to be lean and fit and being very obese is certainly associated with poor health outcomes. However, given the emerging evidence that

fitness

is

a

better

indicator

of

long-term prognosis than weight, perhaps taking the focus away from weight and appearance

and

redirecting

our

efforts

towards health and fitness could be a more helpful approach. Take a kind and nurturing approach to your body. Don’t feel guilty about food or restrict what you eat, rather enjoy all foods in a mindful way. Check in with yourself to see if you’re hungry before eating or perhaps eating for another reason. Exercise has countless health benefits, the least important of which is ‘weight loss’. Regular movement of any sort is a great start.

28 | SUBSCRIBE to GHG

................................................................................................

CAN WE HAVE OUR CAKE AND EAT IT TOO?

TAKE HOME POINTS: 1. Being obese doesn’t necessarily mean your health is bad and being thin doesn’t necessarily mean your health is good. 2. We all live in different health body shapes and sizes. 3. While

reduced

physical

activity

and

nutrient poor calorie-dense foods are major contributors to obesity, there are many factors that play a role, some of which are beyond our control. 4. Fitness is more important for general health than weight.

Dr Mark McGrath is an experienced General Practitioner in Brisbane, Australia and has an interest in chronic diseases, obesity, eating disorders and applying psychology to general practice medicine. Mark is passionate about dispelling

medical

misinformation

found

online and may be contacted via his website. GHG Disclaimer – please read


FITNESS


Help Yourself

Back pain through

Words Kusal Goonewardena

important to remain active. This may seem counter-intuitive, and

may be difficult. But extensive research has confirmed prolonged periods of bed

30 | SUBSCRIBE to GHG

...................

IF

you are suffering back pain, it’s most

Design Oleksandra Zuieva

rest worsens lower back pain. If you are in pain the best mantra you can enact is ‘little and often’; move a little, as often as you can. Eventually you can gradually increase your range of movement. GHG Disclaimer – please read


back pain. 1. Watch

out

for

stress.

A

stressful

environment will worsen your back pain. It’s natural to worry about how bad your pain is, when it is going to heal and how much it is going to affect your efficiency, but worrying too much will harm you. 2. Deep breathing. Feeling tense only makes things worse, so you need to somehow relax your body during periods of pain. Rhythmic and slow breathing helps calm your mind. 3. Use a heat pad or ice pack. Heat and ice is most effective when relieving pain. Generally, the rule is that if an injury is hot to the touch, use ice; if it’s cold, use heat. But you may develop a personal preference so be prepared to try one or the other and stick with it for the first few weeks. 4. Consider lumbar supports such as back support, corsets and braces. These might also be helpful in alleviating pain for some people. 5. Follow a home exercise program. I cannot stress enough how important it is to keep active and moving. Once the original pain has passed, a home

............................................................................................................................

Here are some keys to managing lower

exercise program will help you to progress. 6. Use of pillows. When sleeping, placing a pillow between or under your knees may help your back. 7. Do light stretching exercises several times a day. This will help with the pain and may be continued as a preventative measure. Remember ‘little and often’; move a little as often as possible, within tolerable levels of pain. What exercises will help? Often the first place to start is posture – the cause of so much back pain. It’s important that your body is in alignment, otherwise you are working inefficient muscle groups and systems. But there are some good exercises to consider as well. Here are my top seven exercises for back pain. 1. Cat and camel stretch. Get down on all fours, with your hands under the shoulders and knees below your hips. First step – let your head down and try to create a slight curve of your back towards the ceiling (like a cat stretching). Hold the position for

YOUR BODY IS DESIGNED TO

MOVE… ‘LITTLE & OFTEN’ TO IMPROVE YOUR RANGE OF MOVEMENT.


trunk as far as you can so that your back is arched, but do not pull it down. Hold again for five seconds. 2. Hamstring stretch. Lie straight on your back with your leg as straight as possible and try to gently pull it up, until you feel a comfortable stretch. Hold for 30 seconds. Repeat with same side three-to-five times and then repeat with the other leg. 3. Knee to chest. Lie on your back on a table or any firm surface – bend one of your legs forward, holding your hands tightly behind the thigh, while keeping your opposite leg flat. Pull it towards your chest (pain permitting). Hold for 30 seconds. Switch

....................................................................

five seconds. Once done, try and sag your

4. Pelvic tilt. Lie straight on your back, with your feet flat and knees bent. Push the small of your back into the floor by pulling the lower abdominal muscles up and inside. Hold the back flat as you breathe in and out. Hold for five seconds. Repeat. 5. Pelvic lift. Lie on your back, keeping your knees bent and feet flat on the floor. Push down through your feet and slowly lift your bottom up from the floor. Hold for 10 seconds. Return to original position and repeat 10 times. See image below.

legs and then repeat.

6. Piriformis stretch. Lie down on the floor with one foot placed on the lateral aspect of the opposite side knee. Now, with your arm, gently try to pull the thigh of your bent leg and twist the body. Hold for 30 seconds. Repeat with the same side for threeto-five times and then repeat with the other leg.


7. Push-up. Lie flat on your stomach, place your hands and palms down, under your shoulders and straighten your arms to raise your body from the floor. Keeping your body straight, lower your upper body, hold for five seconds, then return to normal position and repeat. If push-ups are difficult then bend your knees and push up from your knees rather than your feet.

The exercises should only be attempted within

tolerable

comfort

levels.

Stop

immediately if any exercises cause pain or increase your symptoms. Some exercises will agree with your injury but others will not. After doing them for a period of 24 hours, listen to your body and continue with the most effective. Stubborn back pain may need professional advice and hands-on treatment. It’s important that any professional you see provides a diagnosis and a plan of action. Expect to see some improvements in three sessions or fewer – if there is no improvement then consider a second opinion. KEY POINTS. • Regular movement within tolerable pain levels is critical. GHG Disclaimer – please read

....................................................................................

PLEASE NOTE.

• Follow an exercise program, do stretches and use other supports such as ice and heat. • If there’s

no

improvement

seek

professional help and don’t be afraid to seek a second opinion.

Kusal Goonewardena is an experienced physiotherapist, lecturer, consultant and mentor to thousands of

physiotherapy

students around the world. Kusal has authored books including: Low Back Pain –

30 Days to Pain Free; 3 Minute Workouts; and co-authored Natural Healing: Quiet

and Calm. Kusal consults via his clinic, Elite Akademy. SUBSCRIBE to GHG | 33


Exercises for the

+

50 Group

AGE

Words Margarita Gurevich

Design Oleksandra Zuieva


T

ime and time again, it has been shown

commencing any new physical activity to

that exercise is very important for us

consult your doctor or physiotherapist to

regardless of our age and health

make sure that you have no contraindications.

status. However, as physiotherapists we often

Once you have their guidance the next step

see that as people get older their exercise

is to determine which type of exercise is best.

levels drop. This can be due to a number of

This will depend on a number of factors,

factors including development of aches and

including the following:

pains, decreasing mobility and a general lack of desire to spend time exercising.

• the health of the individual, particularly the

Unfortunately, this creates a vicious cycle

conditions of the cardiorespiratory system

where reduced time doing exercise leads to worsening health and more pain which then makes it even harder to

exercise…and

so

the

• their exercise history • their health and fitness goals • current state of their

cycle continues. To prevent

musculoskeletal

this, it’s therefore extremely

system, including

important to stay active and

muscle strength and

fit as we age. Even for those

flexibility

individuals who have never been very active in their younger years, it’s important to start doing appropriate types of exercise.

IT’S EXTREMELY

• their balance Exercise

is

equally

important for both men and women as both are prone to the development of various ailments with age, including

IMPORTANT TO STAY ACTIVE & FIT AS WE AGE.

arthritis, osteoporosis, urinary incontinence

So, what type of exercise is safe and effective?

In fact, a study published in the Osteoporosis

There are many types of exercises which are

International Journal (2016) concluded that

beneficial, however please remember before

‘progressive high-impact exercise is a feasible

GHG Disclaimer – please read

and falls due to worsening balance, just to name a few. Women in particular, especially after menopause, face the added issue of their bones losing essential minerals such as calcium, making them more brittle and more likely to fracture. One of the best types of prevention and management of osteoporosis is exercise.

SUBSCRIBE to GHG | 35


HYDROTHERAPY IS VERY HELPFUL FOR PEOPLE WITH LIMITED ABILITY TO CARRY OUT EXERCISES ON LAND DUE TO PAIN. in postmenopausal women’. It has been proven that the most beneficial type of exercise to prevent and manage osteoporosis is weight-bearing exercise, i.e. exercise which is performed on land rather than in the water. Exercises are very beneficial 36 | SUBSCRIBE to GHG

...........................

method in seeking to prevent hip fractures

when conducted outdoors, under the sun at safe day times. One good option is walking, which can be made harder by holding weights. Exercise classes and clinical pilates sessions conducted by trained health professionals are also very effective options. Besides this, it’s also important to do regular home exercises. GHG Disclaimer – please read


MANAGEMENT OF

OSTEOPOROSIS. For

other

conditions,

including

are recommended. Hydrotherapy (waterbased exercise) can also be very helpful, particularly for those individuals who have limited ability to carry out exercises on land due to pain, e.g. caused by arthritis. In the water due to buoyancy, the spine and joints are unloaded which makes it easier to exercise. Warm water is another therapeutic helping

to

improve

peripheral

blood circulation, promoting release of endorphins, relieving stress and improving relaxation and providing other benefits. Your physiotherapist is one of the best points of contact in providing you with the

optimal

exercise

program.

taking into account the general health, fitness level and fitness goals.

Margarita Gurevich is Senior Physiotherapist and uses Clinical Pilates, SCENAR Therapy &

other

including

evidence-based Real

Time

techniques,

Ultrasound

and

McKenzie Treatment. Margarita specialises in sports injuries, women’s health (including incontinence) and gastrointestinal issues. Margarita

may

be

contacted

via

her

website.

those

mentioned above, the same types of exercise

factor

....................................................

EXERCISE IS ONE OF THE BEST TYPES OF PREVENTION &

able to recommend the best type of exercise,

During

the initial physiotherapy consultation, the physiotherapist will conduct a thorough full

Editor’s

Choice

THE END OF PAIN

by Dr Jacqueline Lagace

The Modern Western diet is linked to Chronic Inflammatory Disease. How Nutrition & Diet can Fight Chronic Inflammatory Disease. • Use nutritional therapy/diet for relief. • D o not consume wheat, dairy products. • D o not cook meat at high temperatures. • Keep a balance of good intestinal flora.

body diagnostic assessment which will help to

• Prevent growth of pathogenic bacteria in the gut.

diagnose the cause of any symptoms as well

Paperback Published 2015

as identify areas of strength and weakness. Following that the physiotherapist will be GHG Disclaimer – please read

RRP $29.99 Now $23.95 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ


Spring –

Your Fitness Guide Words Kat Millar

Design Oleksandra Zuieva


C

lear blue skies, the sun on your back; the smell of a new season is just around the corner!

2. New Music. When did you last get a new music playlist? It’s so motivating when you have new music

It’s nearly time to lunge into spring: to

to look forward to. We humans have a deep

replace your long-sleeved clothes with

need for variety in our lives and if we don’t

shorts and singlets. What a great feeling!

satisfy it, we can lose motivation.

Some people find it easy to exercise all year round, regardless of the weather. Other people find it harder to get motivated to exercise because of the cold. If you are one of the latter, then this article is for you. Today is a new day – a new opportunity to make the right choices that will take us to the body, the health, the fitness and the life  that we want. A new season is a great new chance to reassess where we’re at and decide what we want to do in the future. HERE ARE THREE THINGS TO CONSIDER WHEN PREPARING FOR SPRING: 1. New gear.

New music is one way to inject some more energy and enthusiasm into your mindset when it comes to wanting to exercise. I remember designing a new playlist for a 10km charity run I did and it helped me so much – not just with motivation but total enjoyment! 3. New Action Goals. A new season is a great time to reflect on what you what next. Have you set any new goals recently? Or do you just have old stale ones. Goal setting still a hugely over-looked factor in increasing motivation and purpose in your training and life. Many people keep their goals too general and unmeasurable, such as

When was the last time you invested in

‘Get stronger’ or ‘Get fitter’. Take this a

a new training singlet? A pair of great-

step further by deciding on some specific

fitting shorts? When you treat yourself to

goals – things you will do – to obtain this

new outdoor workout gear, to train  in style

outcome.

and comfort, you’ll be more motivated to get moving.

Action goals are things that you need to DO (perform, act upon) to GET the outcome

How about a new pair of training shoes?

that you ultimately want. Having action

One tip on buying new shoes: buy them in

goals in different areas of our training,

the afternoon after you’ve spent some time

helps us stay motivated and see continued

walking throughout the day. Your feet ‘spread’

progress. Action goals have a time-frame.

during the day and if you buy shoes in the

An easy way to make the idea of exercise

morning, you’ll probably find they’ll be too

more exciting and motivating, is to create a

tight for you.

new plan for the entire next season.

GHG Disclaimer – please read

SUBSCRIBE to GHG | 39


Week 1: • Assessment week. Record weights lifted, reps performed or distance travelled for 3-5 different exercises. • Set a goal to increase weights, sets, reps or distance by a set number for the 3 different exercises. • Choose a reward for completing your 4-week goals. • Design a new training plan or ideally, have an exercise professional design one for you. Ensure that it is well-balanced. • Train hard for 4 weeks, focusing on small increments every workout. Week 5 to 11: Repeat above. Week 12: Celebrate. Reward yourself! Then reassess for the next 12 weeks. EXAMPLES OF WEEKLY DESIGN: Week 1: • Push ups – 12 • Run – 3.6km in 30 minutes • Squat – 25kg bar for 10 reps Goal by week 4: • Push ups – 18 • Run – 4km in 30 minutes • Squat – 32.5kg bar for 10 reps Setting action goals for exercise in some ways is experimentation and trial and error, because we all improve at different rates. 40 | SUBSCRIBE to GHG

.........................................................................................................................................................

HERE’S A 12-WEEK GUIDELINE:

Some people will achieve their goals sooner, some later, but remember your timeline is just a ‘benchmark’. It’s more important to have consistency and constant improvement. If you can do more intensity, reps, sets, time or distance with good technique, do more. If you are pushing your limits and not quite getting the numbers that you want, adjust your goal and carry on. HOW TO PUT IT ALL TOGETHER. • Write down the 3-5 parts of your body that you would like to improve and pick an exercise that are appropriate for each. Or you may wish to write down 3 exercises you want to improve on instead. • Write down dates, numbers and goals. I suggest using a spreadsheet with the exercises down the left column and dates across the rows at the top. • Keep a training log and record your improvements. You will find it hugely motivating to see the increases!

Kat

Millar

dedicated

owns to

Get

helping

Results people

Training, transform

their health, mind & body. Since 2003, Kat has helped thousands of people achieve their goals. She’s a coach, speaker, awardwinning figure competitor, fitness lecturer & NLP practitioner. Her passion helps people achieve life-changing results & fulfillment, with a range of programs for holistic health & body transformation. Contact via Kat’s website or Facebook GHG Disclaimer – please read


mindset


D

rug Addiction:

42 | SUBSCRIBE to GHG

How Can I Help? Words Susie Flashman Jarvis Design Olha Blagodir GHG Disclaimer – please read


It

is so hard to help someone on drugs,

and construct a plan together. The addiction

especially if they are in denial. Addiction

will certainly be affecting the wider family

is something that is often kept secret,

and friends and the impact on them can be

making it difficult to confront someone who

something that you can speak about. If they

is caught in its grip. It has many layers, all

have children, you are entering a whole new

hidden under deception. In fact, addicts

arena. There are legal implications regarding

usually believe the lies they tell themselves

their safety and you will need to consider this.

and others. So, the challenge is to find a way to break through the veneer to find the person underneath.

You may be a work colleague who has become aware of the problem. It may also be influencing their work. This will give you

Having worked as a therapist for many years,

another way of confronting it. Usually drugs

I have often had to challenge unhealthy

start to take their toll by affecting time keeping,

lifestyles that involve addictive behaviour.

work output, relationships and self-care. In

For me, it is easier to do because I have a

some organisations, there is support in place

professional relationship with the client. I

to help staff. Coaching or counselling may

usually know a great deal about the client,

be available and if accessed, would enable

often more than family and friends and so can

them to discover the root cause behind the

see clearly without the hindrance of intimate

problem.

relationships getting in the way. So how can you help your friend with addiction? It will depend on some factors: • How close are you? • How robust is your relationship? • How honest are you with your own struggles? • How open are they to receiving support? It is difficult to challenge someone about being on drugs, if you don’t have a close relationship, as they will most likely become defensive. If

Emotional

knowledge

is

important

in

discussing delicate subjects. It involves stating something in a manner that gives the person something specific to reply to. It is very important how you phrase your questions. Try these: • I have noticed that you are not eating well, why is that? • I am concerned about you, I think you are taking drugs. What would help you? • You seem to have lost your zest for life, what can I do to help you?

you are concerned and know someone who

What, why, who, when and where questions,

is closer to the person than you, maybe it’s

are open questions and require more than a

best to speak to them about your concerns

yes or no answer.

GHG Disclaimer – please read

SUBSCRIBE to GHG | 43


ROBUST RELATIONSHIP YOU

IF YOU HAVE A

ARE BETTER PLACED TO

If you have been honest with your friend about your own life, then you are better placed to just speak up. They are less likely to think that you see yourself as superior to them, if they have been a sounding board for you on occasions too. Initially, it would be best if you found out what avenues there are to support them and maybe you could offer to attend with them. There are groups that deal with specific addictions, Narcotics Anonymous (NA) for drug takers, Alcoholics Anonymous (AA) for alcoholics. There are some differences between NA and AA, as alcoholics tended to be pure alcoholics and addicts are pure addicts, but in the current world of substance abuse, crossaddiction seems to be a bit more prevalent, so choosing what program is right for you, is important. See this site for more information on NA and AA. There are also Recovery Groups run in churches based on the same 12 Step Programme 44 | SUBSCRIBE to GHG

..............................................................................................

CHALLENGE THEIR BEHAVIOUR.

that AA and NA use. These groups are for everyone, not just Christians and they work with all addictions. In the end, the only way to help someone on drugs is to confront them, while still believing in them as people. Don’t let it become the elephant in the room. If you know for sure that they are in trouble, take a deep breath, take all the information you have on support groups etc, as well as your concerns, then bite the bullet. Only a true friend can speak the truth.

Susie Flashman Jarvis is an accredited counsellor, speaker and ambassador for the charity Restored working towards bringing an end to violence against women. Susie’s novel At Therapy’s End tackles the issue of domestic abuse. She is based in the UK and is available for skype sessions. Susie may be contacted via her website. GHG Disclaimer – please read


‘I can be changed by what happens to me. But I refuse to be

reduced by it’   – Maya Angelou


Part2

A

NGER

MANAGEMENT Words Ruane J Lipkie

Design Oleksandra Zuieva


VENTING ANGER IS NOT BENEFICIAL, IT ACTUALLY

L

ast month’s edition of Great Health GuideTM, we identified the answers to the following questions:

1. What is anger? 2. Why do we become angry? 3. How do we express anger? 4. The difference ways that men and women manage anger. 5. When anger becomes a problem. It is important to try and understand why you feel angry so that you can identify the root cause of the emotion, which can be both rational or irrational. This can help you to deal with it effectively. Dealing with it effectively increases positive communication and your ability to get along with others. This in turn can help you to function more appropriately and successfully. We will now discuss how to manage anger and a few tips on how to reduce your angry reaction. WHY DO WE NEED TO MANAGE ANGER? Anger is not a good solution to problems. Unmanaged anger creates problems for you and for others around you. People with poor anger management are more likely to

GHG Disclaimer – please read

..........................................................................................................................

ESCALATES ANGER & AGGRESSION.

have problems with personal relationships, workplace relationships and social interaction. These people often become involved in verbal abuse and physical fights, with damage to themselves and to property. Inwardly they can also experience anxiety, depression, low self-esteem, psychosomatic illnesses and problems with alcohol or drugs. It is important to manage anger before it leads to other serious problems. Sitting on your anger and not expressing it may lead to the pressure cooker experience which often results in an explosion! Expressing some feelings of anger in an appropriate way, rather than bottling it up, gives you an opportunity to release some of your underlying feelings, so that you can start to tackle the issues that are making you angry. Although some people believe that venting anger is beneficial, researchers have now found that this actually escalates anger and aggression and does nothing to resolve the situation. Steps to help you manage your anger. A most essential requirement in being able to manage your anger, is to recognise the situations that make you angry and identify your body’s warning signs of anger. Here are three steps to commence with: SUBSCRIBE to GHG | 47


If you know ahead of time what makes you angry, you may be able to avoid these things or do something different when they happen. This would involve you admitting that you do get angry and deciding to take control of your thoughts, feelings and actions. 2. Notice the warning signs of anger in your body: Notice the things that happen to your body that tell you when you are getting angry, for example: heart pounding, face flushed, sweating, jaw tense, tightness in your chest or gritting your teeth. The

...........................................................

1. List things that can trigger your anger:

In the next issue of Great Health GuideTM, we will discuss further strategies for controlling anger: Control Your Thinking; Take time out; How to use a Distraction and Relaxation.

Ruane J. Lipkie is a registered Brisbane psychologist & a member of the Australian Psychological

Society

(MAPS).

Ruane’s

practice offers psychology and counselling advice including clinical, developmental, emotional,

educational

and

relationship

concerns. Visit ‘A Life Logic’. To schedule a consultation and discuss your own journey to success, contact Ruane here.

earlier you can recognise these warning signs of anger, the more successful you will probably be at calming yourself down before your anger gets out of control. 3. Learn strategies for managing anger: There are a number of different ways of

Editor’s

Choice

managing anger and some strategies will suit you better than others. The first word

EVERY WORD HAS POWER

to learn is STOP - you need to say that to yourself – in your head or out loud. Then

by Yvonne Oswald

deep breathing is a good way to calm

Switch on your language & turn on your life

yourself down - so think about 4 times five.

• Power of words

That is, take a deep breath from the pit of

• Power of clear decisions

your abdomen - in for five seconds, hold for

• Power of self-worth

five seconds, out for five seconds and do

• Power of letting go & commitment

this five times. You will definitely feel calmer. To recognise what triggers your anger and to

The very words we say & think not only describe our world but actually create it.

put strategies in place to better manage your feelings of anger and frustration, are things you can do for yourself. They do not need specialised training or information, if you try. 48 | SUBSCRIBE to GHG

Paperback Published 2008

RRP $29.95 Now $19.25 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ


FOR EXTRA BENEFITS CLICK HERE

Disclaimer >

>

Designed by Belinda Nelson


Relationships


Wise ecision

D

Making Words Dr Suzanne Henwood

Design Oleksandra Zuieva


decision, which you felt was a good decision. Where did you make the

decision from? Was it from your head – all about logic and facts, was it a rational explanation that said you should choose a certain outcome? Or did you decide from your heart? Was it driven by what is most important to you, how you feel and how others might be affected? Or was your gut involved? Was it about who you are at your core? Or was it protecting you in some way? Did you act on it quickly?

HOW DO YOU MAKE YOUR DECISIONS?

The art of using your multiple intelligences: Excitingly, the very latest applied neuroscience tells

us

we

have

multiple

brains

(or

intelligences) and that wise decision making is most likely when we use all three brains in a certain order. Each brain has its own ‘Prime Function’ (See Table 1) and when working positively across all three prime functions in each brain, then the brain expresses itself in what is called ‘Highest Expression’ (See Table 2). By focusing on the individual brains and allowing each brain to function optimally and resourcefully, facilitating highest expressing of the brains – then new wisdom emerges which is transformational. 52 | SUBSCRIBE to GHG

.........................................................................................................................................................

T

ake a moment to reflect on a past

Table 1 – Prime Functions of the 3 brains

Head

Cognitive Perception – knowing Thinking Making meaning

Heart

Emotions Values (what is important to you) Connecting with others

Gut

Core identity Safety Action Taking

Table 2 – Highest Expressions of the 3 brains Head

Creativity

Heart

Compassion

Gut

Courage

Experience from mBraining shows that prior to making any decision, there is a benefit from balancing the body and its autonomic nervous system, to fully access all your intelligence. Use breathing to create heart coherence and enable full access to inner wisdom. If ever there was a time in history when wise decision making is needed, surely it is now! Process in mBraining Decision Making Model: 1. Take a minute to quieten and balance your

body.

Sit

quietly,

back

straight,

shoulders relaxed, feet flat on the floor, hands in your lap and bring your attention to your breathing. Consciously bring your breathing into a rhythmic pattern where you breathe in for a count of 6 and breathe out for a count of 6. Hold this pattern for 3 minutes. GHG Disclaimer – please read


taking your attention to your heart area, ask your heart: • What it truly desires • How it feels about the situation • How any decision would affect significant others Allow your system to go quiet so you can hear or feel what your heart is saying. 3. Now, thank your heart and move your attention to the head. Ask your head: • What it thinks about the situation/decision • What does it already know (and is that a fact or might it be your mind read?) GHG Disclaimer – please read

...................................................................

2. Recall the decision you wish to make and

• What story are you telling yourself about it – what meaning are you giving the story you are telling? Be careful not to get too deeply into old ingrained stories – as you may just reinforce a story which may not even be true. 4. Thank your head and move your attention to your gut. Ask your gut: • What decision would keep you safe? • Which choice motivates you to act? • Which choice/option ‘feels’ right’? You may find placing your hands on your tummy allows you to access your gut intuition and intelligence. SUBSCRIBE to GHG | 53


HEART

COHERENCE & ACCESS YOUR INNER

WISDOM

5. Continuing to breathe in your natural beautiful

rhythm

and

reflect

on

the

intelligence that has emerged from all three brains. Are the brains in agreement? If not – what is required to bring them into agreement? What value or resource can you take into the body to enable all three to agree with the decision you have chosen to go with?

..................................................................

USE BREATHING TO CREATE

feel? What will you be doing and who will you be, having made that decision now? I encourage you to have a play with this process on a small decision first. It may take a few practices to be able to recognise your heart and gut – if you have not included them in conversations for a while. And be gentle with yourself. Explore the options in a loving way that always has your best interest at heart.

Dr Suzanne Henwood is an Associate Professor in Health and Social Sciences and a Master Trainer of mBIT (multiple Brain Integration Techniques). If you have any questions about mBraining or the mBraining decision making process – you can always find her at website.

Editor’s

Choice

6. As you bring the brains into alignment, imagine the decision flowing around the brains and remain quiet and contemplative.

BOOST YOUR BRAIN POWER!

This is the point at which new wisdom will emerge. It may be a word, a picture, a feeling, a symbol – you will understand it and can interpret what it means. It may be new information, or it may confirm what you thought you knew. Allow yourself some time to sit with this new wisdom. 7. Be honest with yourself and check for any bias and old thinking. Genuinely ensure all three brains have now had their input before making the final decision. 8. Finally – check out how the new decision feels. Imagine six months down the line having made that decision – how does that 54 | SUBSCRIBE to GHG

by Dr Marie Pasinski

You Can Improve & Energize Your Brain at Any Age

• Invest in Your Brain • Age Proof Your Brain • Wake Up Your Brain • Use Your Amazing Memory Paperback   Published 2012

RRP $14.82 Now $14.75 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ


‘Don’t be afraid of your fears. They’re not there to stare at

you.

They’re there to let

you know

that something is

worth it’ – C. Joybell C.


of SEX Words Dr Matthew Anderson

Part 1

The Importance Design Oleksandra Zuieva


over 2000 women clients this question:

Why don’t you want to have sex with your husband? They have shared many reasons but those reasons ALL fall into two simple and distinct

...............................

O

ver the last 40 years I have asked

imbalance occurs, dysfunction follows. If, for example, a woman displays too little feminine energy for her man, he loses interest. When a man displays too little masculine energy for his woman, she loses interest. What follows are reasons or examples of

categories. I have decided

things that men do or

to share the reasons in the

don’t

hope my men and women

loss of sexual interest by

readers will pay attention,

their partners. Most, if not

make a few changes and be

all, can be connected to

happier.

two

Feminine

is

little

always

intimate,

basic

which

cause

reasons,

masculine

too

energy

and behavior or too much

attracted to masculine: Every

do,

childishness.

loving whether

These two basic reasons

straight or gay, has a

apply to over 95% of men.

relationship,

TWO BASIC REASONS ARE: TOO LITTLE MASCULINE ENERGY & BEHAVIOR OR TOO MUCH CHILDISHNESS. this is a Law of Relationships and cannot be avoided. In heterosexual couples, generally the man displays the masculine energy and the woman the feminine. Gay couples always have one partner who is more masculine and the other more feminine. Whether straight or gay, the feminine is attracted to the masculine and vice versa. When an GHG Disclaimer – please read

....................................

masculine and a feminine. It seems that

Reason 1: You don’t act like a man: What do I mean by ‘you don’t act like a man’? I mean your woman, the one you want to be sexually attracted to you, sees your behavior and your attitudes. She thinks you are too wimpy, too neurotic, too careful, not assertive enough, too much of a whiner, not protective of her, don’t take the lead enough, too often anxious and indecisive, boring, SUBSCRIBE to GHG | 57


It takes real courage to face one’s inadequacies, especially as it relates to being a man and do something positive about them. Remember, courage is a big turn on for your woman. Reason 2: You don’t act like an adult, continues in the following issue of Great Health Guide TM

lack self-respect, too much of a nice guy when you need to be tough, avoid dealing with difficult people and situations and don’t take risks. Notice, I did not say, you don’t make enough money or are not is great shape. These may be a factor in extreme circumstances but they are not in the top 20 reasons why she does not respond to you. Yes, we are in an age that encourages men

.........................................

run away from conflict, too passive, lack passion,

magazine, June 2017.

Reverend Matthew Anderson has a Doctor of Ministry specialising in counselling and has extensive training and experience in Gestalt and Jungian Psychology. He has helped many couples and singles successfully navigate relationship issues. He has a best-selling book, The Resurrection of Romance. Matthew may be contacted through his website.

to be more sensitive, vulnerable and feeling aware. Those qualities may make her like or even love you but they will not make you

Editor’s

Choice

attractive. Your woman wants a man, a real man and not a wimp. I know this is hard to hear but you want to attract her to you. If you want her to be excited about you, get turned

LESSONS OF LIFELONG INTIMACY

on and ready to be the best lover you ever

by Michael Gurian

had, you need to read the list above and

Building a Stronger Marriage Without Losing Yourself

face the facts. DO NOT, DO NOT, become

9 Principles of a Balanced & Happy Relationship:

defensive and start listing the ways you

• Marriages fail due to a lack of emotional fulfillment

are not, the way she thinks you are. Being defensive is another guaranteed way to not

• Create a lifelong balance of closeness & separateness

make you attractive to her.

• Find the varying needs for intimacy & separateness

So here is an even harder question: Are you

• White & grey matter in male & female brains are different

man enough to face the truth about your level

• Importance of verbal & emotive development

of manliness and make positive changes? If you

Paperback

are and if you want more sex, pay attention and make some manly decisions. It takes courage. 58 | SUBSCRIBE to GHG

Published 2017

RRP $34.00 Now $29.75 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ


Kidz Matters


U

nderstand Your Child’s Behaviour

of our ideal. There may be tantrums, tears, aggression, arguing and a

refusal to do what’s being asked. When a child behaves in these ways, our patience is tested. We feel overwhelmed, frustrated and depleted. We label the child’s actions as ‘inappropriate’ and allocate a consequence designed to deter its future repetition. This approach is rarely a success. Which is why we 60 | SUBSCRIBE to GHG

........................................

C

hildren’s behaviour often falls short

Words Clare Crew

Design Oleksandra Zuieva

are continuing to see the same behaviours in our children again and again. You may be surprised to read that a child’s behaviour is not driven by their delight at giving us grey hairs. Instead, it is instinctively selected to meet the needs of their higher development. When examining a child’s behaviour, clues are always left behind, informing us of what is sought developmentally. We just need to sit up and pay attention. GHG Disclaimer – please read


1. Hyperactivity - when a child can’t sit still, medication isn’t what’s needed. The body is craving more movement. A child’s brain is not mature and ready for the academic world of school until foundations have firstly been laid in the physical body. That’s why movement is crucial in early life, with the need continuing if challenges are encountered, in the areas of learning, attention and behaviour. Not convinced? Look at the similarities between toddlers and hyperactive children. Both move constantly, their focus is short and they are working to their own agenda, not ours. The only factor that’s changed between these two groups of children, is our agerelated expectations. 2. Biting - when a child is biting other people or objects, he or she is seeking more proprioception. Proprioceptive input is that which stimulates the muscles, joints and ligaments of the body. Think of anything your body does with exertion; pushing, pulling, squeezing, lifting and yes, biting. Giving a biting child more opportunities to flex their muscles may eliminate this behaviour. Ideas to try include rough and tumble play, carrying

...................................................................................................................

Let’s explore four examples:

their own bag, wall push ups, hanging on monkey bars, deep pressure massage and giant bear hugs. Chewable jewellery can also be used to provide the sought after biting sensation, in a safer way. 3. Thumb Sucking - when a child sucks their thumb beyond toddlerhood, they may be seeking additional comfort in a world that is anxiety provoking. As a baby, the sucking action is associated with comfort and for some children, this need continues beyond the first few months of life. Another reason that a child may continue sucking their thumb, is to relieve the cranial pressure that may be lingering from the birth process. A craniosacral therapist or chiropractor can address this structurally, thereby resolving the behaviour. 4. Meltdowns - when a child is overwhelmed or

when

unexpected

changes

occur,

meltdowns are likely to transpire. Meltdowns are bigger than tantrums and are out of the child’s control. When one has run its course, it is essential to consider the events leading up to it, in order to reduce the frequency of their occurrence. Having a predictable routine and reducing trips to high sensory spaces such as shopping centres, can be incredibly

ALLOCATING A CONSEQUENCE DESIGNED TO DETER REPETITION, RARELY SUCCEEDS.


PROBLEM

BEHAVIOURS ARE DEVELOPMENTAL CLUES IN

DISGUISE

beneficial. When a child feels safe in the world around them, meltdowns dissipate. In reading these four examples, it is easier to recognise that ‘problem’ behaviours in our eyes are developmental clues in disguise. To move forwards, we need to meet our children’s behaviour

with

less

reactivity

and

more

understanding. We need to consider what is

Editor’s

Choice

TALK WITH YOUR KIDS: ETHICS by Michael Parker

being communicated to us and to plan for how

Have conversations with your children on:

we can support that unmet need.

• Honesty & bullying • Difference in people

Clare Crew has a Master’s Degree in Special

• Acceptance of others

Education & is a Child Development Consultant

• Stealing & telling lies

with qualifications in early childhood, special

• Other things that really matter

education teaching & certification in the field of neuro-development. Her business, Thrive

Paperback   Published 2014

Education and Wellness, lights the path for struggling parents & empowers children to be the best version of themselves. Clare can be contacted though her website. 62 | SUBSCRIBE to GHG

RRP $24.99 Now $19.25 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ


I

Emotionally

ntelligent Words Dr Ash Nayate

the last issue of Great Health GuideTM,

the

importance

of

teaching children to be emotional

intelligent was discussed. This is integral to their success in every area of life, from education and productivity, to relationships and self-esteem. GHG Disclaimer – please read

............................

IN

kids

Part 2 Design Oleksandra Zuieva

HERE ARE TWO MORE IDEAS TO ASSIST IN TEACHING THE CHILDREN IN YOUR WORLD TO: 1. Let them witness our mistakes. When it comes to mistakes, there are many great lessons we can teach our kids. To be SUBSCRIBE to GHG | 63


able to recognise a mistake. To be willing to

As caregivers, we can encourage our kids to see

apologise. And, to be humble and dignified

the inherent learning opportunity that mistakes

when receiving an apology from another.

provide - and the best way, is for them to see us

If I had to choose a single greatest lesson, it would be this: mistakes don’t make us bad people. A failed attempt at something doesn’t mean that WE are a failure. Unfortunately, from an early age, many of learn  that mistakes are ‘bad’ and that we should avoid them at all costs.

make mistakes and handle them gracefully. For example, ‘I was supposed to take this to Grandma’s house and I forgot. I’m going to message her now and apologise. I’m going to write a reminder on this Post-It and stick it on my keys, so I’ll definitely remember to take it tomorrow’.

It’s reinforced at every turn - we’re encouraged

Not only do we teach kids how to problem-

to make as few ‘mistakes’ as possible on

solve mistakes, we also show them that it’s

tests. We’re encouraged to ‘be right’ and to

human to make them and does not reflect on

avoid ‘being wrong’. Sometimes, we even get

the quality of our character in any way.

shamed or ridiculed for making mistakes. The truth is that mistakes are the only way we learn. We don’t really know something until we’ve put it into practice and with practice, inevitably comes mistakes. Unfortunately, the desire to avoid mistakes and to always ‘be right’, can lead to our kids being fearful to try new things, or take on new challenges.

One of the greatest lesson is that

mistakes

don’t make us

bad people. 64 | SUBSCRIBE to GHG

2. Cultivate positive habits. Emotional intelligence isn’t just about managing the uncomfortable emotions, it’s also knowing how to cultivate the positive ones, too. Gratitude is a real buzz-word in popular culture and it has its share of critics who view it as ‘too spiritual’ or ‘pseudoscientific’  to be of use.  Interestingly, the empirical evidence is showing that focussing even a few minutes each day on the things we appreciate, can tremendously improve our mental wellbeing.  It’s easy to teach kids to be grateful, because they’re naturally more present in the day to day joyful moments of life. The practice of gratitude can manifest in different ways. For example, talking over the breakfast or dinner table, about the things we appreciate. For younger children who might not fully understand the concept of ‘appreciation’ and ‘gratitude’, we can get the ball rolling with questions such as ‘what’s the best thing that happened today’, ‘what’s something funny that happened today’ or ‘what was your favourite thing about today’. GHG Disclaimer – please read


Emotional

intelligence is knowing how to

Editor’s

Choice

cultivate

RAISING AN EMOTIONALLY INTELLIGENT CHILD

emotions.

Teaching children to understand & regulate their emotional world.

positive

Not only will these questions encourage our kids to adopt a positive and appreciative mindset, but the answers they give can also provide powerful insight into our kids’ minds and opens doors

by John Gottman & Joan DeClaire

• Be aware of a child’s emotions • Recognize emotional expression • Provide an opportunity for intimacy & teaching

meaningful relationships with them.

• Listen empathetically & validate a child’s feelings

Dr Ash Nayate is a clinical neuropsychologist

• Help a child find an appropriate way to solve a problem

for other ways to connect and enhance our

specializing in brain function and resulting behaviour. Ash has almost 15 years’ experience

Paperback Published 1998

working with children and families, supporting them to feel happier, more confident and resilient. To contact Ash please visit her website. GHG Disclaimer – please read

RRP $32.00 Now $23.25 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ


Motor Skills Improving fine

S

ometimes it’s the little things in life that make the biggest difference and sometimes the little things in life can

be the most difficult. Many children struggle with fine motor skills, or the ability to use their fingers to get the little things done. This might include doing up buttons, zips, doing up shoe laces, playing with favourite construction toys such as Lego, holding cutlery, or helping to pour themselves a drink for example.

66 | SUBSCRIBE to GHG

.........................................

Words Deb Hopper

Design Oleksandra Zuieva

KIDS

NEED MOTOR SKILLS TO GET THE LITTLE

THINGS DONE.


might find these day to day things difficult to do. These are hand and body strength, dexterity and finger co-ordination and the ability to plan what they need to do. Practicing these skills at home can be easy, fun and low cost to do. If your child continues to struggle, please contact your occupational therapist, preschool or school teacher for some more ideas. Here are 5 top tips for making the little movements easier. 1.Sometimes a child finds it hard to control fine finger movements needed in things such as drawing or Lego because they don’t have a stable body base. We need to have strong core postural muscles and

............................................................................

There are three main reasons why children

strength to open milk containers, lunch boxes or the toothpaste. Just like adults go to the gym to strengthen our big muscles, children can also strengthen their hand muscles. For younger children, pull out the playdoh and roll snakes, pinch patterns and make snails. For older kids, they need extra resistance so try plasticine or a soft to medium strength theraputty, for hand strengthening. Or, think outside the box and get them to ‘paint the fence’. This activity is cheap and the large arm movements needed will help strengthen their arms. For strengthening little fingers, buy a cheap water sprayer and give them the job of watering the pot plants. It’s a great strengthening activity and will help you too! 3. If your child is struggling with a daily task, such as tying his or her shoelaces, help to give them the feeling of success. Backward

good control of big arm movements, before we can do small movement tasks such as drawing. Body

strengthening

activities

such

chaining is a great way to

REDUCING MELTDOWNS & IMPROVING CONCENTRATION:

build confidence in fine

The Just Right Kids Technique

the task and then they do

by Deb Hopper

as

motor skills. This means that you complete most of the last part. You say, ‘Well

swimming, trampolining,

done!’ and build up their

or lying on a skate board

self-esteem. The next time,

and pushing themselves

you do one less step and

around helps children to

coach them in what to do,

create a strong postural

to complete the last two

core, arms and legs, to act

steps, giving praise at the

as a solid base for finger

end. Continue until they

based co-ordination tasks.

can do the whole task.

2.

Sometimes

children

also need to strengthen their

hands

and

arm

muscles so they have the GHG Disclaimer – please read

Paperback Published 2016

RRP $21.95 Now $20.80

4. Play the ‘tell you what to do game’. This game is great for kids who struggle with planning or SUBSCRIBE to GHG | 67


pathways to the brain for the next level of learning. So next time your child is struggling with something fiddly, ‘Stop, think, breathe, ask what their plan is’. Think about what fun and low cost games you can do with them, or set

motor planning. Start with bigger movements while they learn the rules of the game, for example, jumping. Get them to tell you what their body is going to do when they do the activity, e.g. ‘jump’. For example, for jumping you need to bend your knees, put your bottom

.......................

up for them, to make it easier next time.

Deb Hopper is an Amazon #1 Best Seller author. She is a practicing Occupational Therapist at Life Skills 4 Kids on the NSW Mid North Coast, Australia, she understands the day to day struggles that children, parents and teachers face and can be reached on her website.

backwards, push up, jump and land. Once they get used to ‘telling’ you how to do bigger tasks, get them to tell you how they do things with their fingers. For example, ask them to tell you how they will pick up their glass of milk at breakfast time. This could be ‘reach out, open my hand, pick up cup, move towards my mouth, take a drink, put it back on table’. Connecting thoughts of planning words into action can help create links in the brain to make fine motor tasks easier. 5. You don’t need to buy lots of fancy toys with bells and whistles to improve motor skills. The best way to learn is to use and practise with containers, jars, lunch boxes, opening cereal boxes or helping to pack the dishwasher. If you child is finding a particular task difficult, say ‘Stop, think, breathe, what is

Editor’s

Choice

THE ARTS & CRAFTS BUSY BOOK by Trish Kuffner

365 Art and Craft Activities to Keep Toddlers and Pre-schoolers Busy • Save money by making arts and crafts supplies with ingredients found around the home • Encourage the development of a child’s concentration and coordination • Create experiments that focus a child’s energy constructively

your plan?’ Once we can stop and get a plan together, it can help to overcome feelings and responses of frustration, makes learning the task easier and creates best feedback 68 | SUBSCRIBE to GHG

Paperback Published 2003

RRP $19.99 Now $14.75 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ


‘Document the moments you feel most in

love

with yourself – what you’re wearing, who you’re around, what you’re doing. Recreate and repeat’   – Warsan Shire


© Antalya Developments Pty Ltd 2017 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).

Great Health Guide: December 2017  
Great Health Guide: December 2017  

The Best of 2017 edition featuring our best articles from the year with 'Is Being Fat OK?', 'Diabetes: 4 Signs of Risk', 'Helping A Friend o...