Page 1

May/June 2018

Recharge & Be nourished

Rejuvenate

7 Days

22-29 July 2018

L uxury

DETOX • UNWIND • GET BACK ON TRACK • LIVE WELL • RELAX • BE YOUR BEST SELF • REST YOUR SOUL


GREAT HEALTH

06

HAVING A STROKE Acting FAST will save a life when having a stroke Assoc Prof Bruce Campbell

10

STROKES & EXERCISE Lower your risk of stroke with exercise Jennifer Smallridge

13

ARTHRITIS IN THE HANDS Rehabilitation & helpful aids Margarita Gurevich & Justin Balbir

NUTRITION

17

GLUTEN & HEART HEALTH Heart health does not improve by eating gluten-free foods Dr Warrick Bishop

FITNESS

21

IMPROVE YOUR WORKOUT Maximize your fitness results by improving your workout Kat Millar

24

QUESTIONS ABOUT PHYSIOTHERAPY Important questions to assist with physical health

Kusal Goonewardena

2 | GREAT HEALTH GUIDE

ontents 47

WHY DO WE SELFSABOTAGE? Highlighting some of the reasons for self-sabotage Megan McGrath


28

BE SOCIAL FOR BETTER BRAIN HEALTH Learn about ways to have better brain health Dr Jenny Brockis

KIDS

51

MIXED MESSAGES ON BODY AUTONOMY FOR KIDS How parents’ own bias sends mixed messages to their children Dr Ash Nayate

54

TONGUE TIE & A CHILD’S DEVELOPMENT: PART 1 Advice on developmental problems for tongue-tied children Dr David McIntosh

59

TONGUE TIE SURGERY FOR CHILDREN: PART 2 Surgery options for tongue-tied infants & young children Dr David McIntosh

62 RELATIONSHIPS

CAREER WOMAN TO MOTHERHOOD

The life values within your career & motherhood

Dr Suzanne Henwood & Anwen Robinson

32

YOU ARE ENOUGH: CONFIDENCE How to build up your self-confidence

Leanne Allen

MINDSET

40

INSOMNIA & DEPRESSION Find out why these conditions are often linked

36

SETTING YOUR LIFE GOALS! Why we all need to set life goals Dr Matthew Anderson

Dr Tammra Warby

43

THE PROBLEM WITH PORNOGRAPHY The reasons & consequences behind addiction to pornography Susie Flashman Jarvis

DISCLAIMER

GREAT HEALTH SUBSCRIBE GUIDE | 3


Team

GHG

FOUNDER + EDITOR-IN-CHIEF Kathryn Dodd

DEPUTY EDITORS

Dr Helen J. Dodd Dr William A. Dodd DESIGNERS Olha Blagodir Belinda Nelson Oleksandra Zuieva ADMINISTRATION Weng Yee Leong Shubham Kumar CONTRIBUTING WRITERS Leanne Allen, Dr Matthew Anderson, Dr Warrick Bishop, Dr Jenny Brockis, Associate Professor Bruce Campbell, Susie Flashman Jarvis, Kusal Goonewardena, Margarita Gurevich, Dr Suzanne Henwood, Megan McGrath, Dr David McIntosh, Kat Millar, Dr Ash Nayate, Anwen Robinson, Jennifer Smallridge, Dr Tammra Warby FRONT COVER Living Valley Health Retreat, Queenland, Australia. CONNECT WITH US:

SUBSCRIBE: W: www.GreatHealthGuide.com.au P: +61 (0)7 3394 8263 E: CustomerCare@ GreatHealthGuide.com.au

Hello Friends With the increase in heart disease and stroke around the world, Great Health GuideTM is bringing you several powerful articles discussing these potentially life-threatening and debilitating chronic diseases. The good news is that even if members of your family have had heart attacks or strokes in the past, this does not mean that you will too. It depends upon your lifestyle and healthy habits. There is much research indicating that a healthy lifestyle, including excellent nutrition and regular exercise, can ensure that your life is almost free from these chronic diseases. In this issue of Great Health GuideTM, Dr Warrick Bishop, a prominent cardiologist, writes about Gluten & Heart Health, while Associate Professor Bruce Campbell, Chair of the Stroke Foundation, provides an invaluable contribution on Having a Stroke and how to recognise the most common signs of stroke. Our exercise physiologist, Jennifer Smallridge offers excellent suggestions in Strokes & Exercise, where exercise can greatly reduce the risk of ever having a stroke. To top off the Heart and Brain Health theme, Dr Jenny Brockis, specialist in brain performance, presents Be Social for Better Brain Health, showing how social interaction can affect your brain health and performance. We do hope you enjoy this issue of Great Health GuideTM and are able to apply some of these practical, life-changing ideas to your life. To your great health.

Kathryn x

Š Antalya Developments Pty Ltd 2018 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).

4 | GREAT HEALTH GUIDE

SUBSCRIBE


DISCLAIMER

h

GREAT HEALTH GUIDE | 5


S troke Having a

Associate Professor Bruce Campbell

6 | GREAT HEALTH GUIDE

SUBSCRIBE


Great Health

H

ow can we avoid having a stroke? In fact, many people tend to think of having a stroke as something that happens to people later in life…’older’ people. Many of us think we’ve got years before we need to even worry about having a stroke, right? Wrong.

and hopes for the future. The likelihood of knowing somebody who has experienced a stroke is high. It may be your grandfather, mother, friend or even a colleague. Stroke touches so many lives. Its impact reaches well beyond the individual to their loved ones, many of whom step in and take on a carer role.

It’s time to know the facts about having a stroke and take it seriously.

Stroke is a devastating disease that attacks the human control centre – the brain. It can happen to anyone, at any age and changes lives in an instant. But in the 21st century, stroke is a highly preventable and treatable disease. The statistics do not need to be so bleak. Therefore, it is important to know about having a stroke.

Here are some worldwide facts on having a stroke: • Every two seconds, someone in the world will have a stroke. • Stroke is the second most common cause of death in the world. • Stoke is the cause of around 6.7 million deaths each year. • The burden of stroke due to illness, disability and early death it causes is set to double worldwide within the next 15 years. In 2017, the figures for Australia from The Stroke Foundation are similar: • Stroke is one of Australia’s biggest killers and a leading cause of disability. • Stroke kills more women than breast cancer and more men than prostate cancer. • There is one stroke occurring every nine minutes.

WHAT IS A STROKE? A stroke happens when blood supply to the brain is suddenly cut off. This happens in two ways: • when a blood clot stops blood moving through the artery (ischaemic stroke) • when the artery bursts (intracerebral haemorrhage). Brain cells die quickly, at a rate of up to 1.9 million a minute, when the blood supply stops. This is why it is vital to seek immediate medical treatment when a stroke strikes. Modern treatments are time-critical. The quicker you get to hospital the better the chance of survival and successful rehabilitation after having a stroke.

• Around 20 strokes each day are happening to Australians of working age.

WHAT YOU NEED TO KNOW ABOUT HAVING A STROKE:

These are not just numbers but people who have families, careers, bills to pay

The easiest way to recognise the most common signs of stroke is by

DISCLAIMER

GREAT HEALTH GUIDE | 7


Great Health

remembering FAST. Ask yourself these questions if you suspect a stroke. • Face – Check their face. Has their mouth drooped? • Arms – Can they lift both arms? • Speech – Is their speech slurred? Do they understand you? • Time – Time is critical. If you see any of these signs, call triple zero (000) straight away or the emergency phone number in your country. You can make a difference. Think F.A.S.T, act FAST and spread this message widely. The life you save may be your own.

CAN HAVING A STROKE BE PREVENTED? There are many causes or risk factors for having a stroke. Unfortunately, some are beyond our control like having a family history of stroke, age (the risk increases as you get older) and gender (stroke is more common in men). However, the good news is that up to 80% of strokes can be prevented by recognising risk factors: 8 | GREAT HEALTH GUIDE

• High blood pressure is a key risk factor for stroke and one that can be managed. 4.1 million Australians have high blood pressure and many don’t realise it. People with high blood pressure can feel entirely well. It causes no immediate symptoms but, over time, damages blood vessels and increases the risk of stroke and heart disease. Research has shown the number of strokes would be practically cut in half (48%), if high blood pressure alone was eliminated. • Another major risk for stroke is an irregular heart beat called atrial fibrillation. This often goes unrecognised but can be detected by a local doctor and managed. • Other risk factors include inactivity, being overweight, smoking, high cholesterol, diabetes and a high intake of alcohol. These can be managed by adapting a healthy lifestyle. Start by understanding your own stroke risk, seeing your local doctor and making any necessary lifestyle changes. Your actions could make an enormous difference to you and your family. SUBSCRIBE


Great Health

IMPACT OF HAVING A STROKE. Given the brain controls everything we do such as the way we think, move and speak, a stroke can leave people with a wide range of physical and cognitive changes and disabilities. In fact, stroke is the highest cause of acquired disability in adults. A stroke can be life altering, with many survivors having to re-learn how to walk or talk or perform the simplest daily living activities like eating, dressing and bathing. Effects include paralysis, speech and swallowing difficulties, problems with memory, hearing and eyesight. Fatigue and depression are also common after stroke. The magnitude of these effects depends on where the stroke occurred in the brain and the severity of the stroke. In 2018, it’s estimated there will be more than 56,000 strokes across the country, while almost half a million people will be living with the effects of stroke in the community. This is predicted to increase to one million by 2050. The financial cost of stroke in Australia is estimated to be $5 billion each year. It does not need to be this way. Don’t delay, take action to reduce your stroke risk today and help us beat this terrible disease.

Associate Professor Bruce Campbell is the Chair of the Stroke Foundation Clinical Council. He is a consultant neurologist and Head of Hyperacute Stroke at the Royal Melbourne Hospital as well as a principal research fellow in the Department of Medicine, Melbourne Brain Centre at the Royal Melbourne Hospital, University of Melbourne.

DISCLAIMER

GREAT HEALTH GUIDE | 9


Exercise Strokes &

Jennifer Smallridge

W

hen it comes to strokes and exercise, people often wonder if exercise can reduce the risk of having a stroke. All strokes occur when there is a blockage of or break in the vessels that supply blood to the brain. When the brain cells don’t receive a blood supply, they are deprived of oxygen and the cells start to die.

TYPES OF STROKES: • Ischemic stroke occurs when a plaque causes an obstruction within a blood vessel supplying blood to the brain. • Haemorrhagic stroke occurs when a weakened blood vessel ruptures and bleeds into the brain area. 10 | GREAT HEALTH GUIDE

• Mini-stroke also called a transient ischemic attack (TIA) is caused by a temporary clot in the blood vessels.

UNDERSTANDING A MINI-STROKE. Blood vessels were designed to be flexible and free from obstructions, so that oxygenated blood can flow freely to cells, tissues and organs. Over time, small plaques made of cholesterol and calcium can build up on the inside of the vessel walls and if the blood pressure is too high for too long, they can break off and block the blood vessels. When this happens near the brain momentarily, it’s known as a mini-stroke and if there is a complete blockage, an ischaemic stroke has occurred. SUBSCRIBE


Great Health

Exercise can reduce the risk of stroke.

SYMPTOMS OF A MINI-STROKE.

Symptoms vary depending on the time that the brain is deprived of oxygen. A mini-stroke, refers to a temporary or transient lack of blood supply to the brain. This is the point where people report stroke-like symptoms – which could include weakness or numbness of the face, arms or legs, dizziness, loss of vision, a sudden and severe headache or nausea and vomiting. Often, these symptoms are present for a few minutes and then disappear, which makes it different to an ischaemic stroke where the symptoms remain and cause moderate to severe effects on the brain.

LITTLE STROKE, BIG TROUBLE. After a mini-stroke, the risk of having a stroke is 10 times higher than someone who has never had one. A mini-stroke can be considered a warning sign – and your doctor will prescribe medications

DISCLAIMER

GREAT HEALTH GUIDE | 11


Great Health to ensure that your heart, blood vessels and brain are as safe as they can be. It’s also a critical time to look at your lifestyle and make sure that your whole body is healthy. There’s no better investment of your time and energy to achieve this than exercise to reduce the risk of stroke.

WHY EXERCISE WORKS TO LOWER THE RISK OF STROKE: • Exercise lowers blood pressure. Having high blood pressure is the single biggest risk factor for having a stroke. Did you know that just one bout of exercise lowers your blood pressure afterwards? • Exercise lowers cholesterol levels. Cholesterol generally takes a few months to make big changes, however exercise is particularly good at increasing the good (HDL) levels and lowering the bad (LDL) levels, a win-win for cardiovascular health. • Exercise thins the blood naturally. Regular exercise prevents future stroke events by breaking down fibrous clots in the bloodstream, providing a preventative effect for any cardiovascular disease. • Exercise reduces abdominal obesity. Carrying extra weight around your midline is another significant risk factor for stroke. • Exercise helps to prevent and manage type 2 diabetes. High blood glucose is another contributor to inflammation and stroke risk. 12 | GREAT HEALTH GUIDE

SPECIAL CONSIDERATIONS. Because mini-strokes or TIA’s rarely result in long lasting impairment or damage, they can be easily overlooked and the opportunity for appropriate lifestyle intervention often is missed. The good news is that gentle physical activity is safe and extremely effective. Simply start with walking and build up to 30 minutes every day. This has been clinically proven to reduce future stroke risk and overall benefit to general health. If you are thinking of exercising at a higher intensity or want to add in strength training exercises, your doctor can make a referral to your local Accredited Exercise Physiologist. This will ensure that your exercise capacity is measured and you are engaging in the right kind of exercise for your individual health concerns. If you are fortunate enough not to have had a min-stroke or TIA, but you are concerned about your risk levels, knowledge is power. The best way to know your health profile is to get your cholesterol and blood pressure checked regularly. Start your exercise journey today by taking a walk or even taking the stairs instead of the elevator – your blood vessels will thank you.

Jennifer Smallridge is an Accredited Exercise Physiologist at Upwell Health Collective in Camberwell, Victoria; as well as an Academic Lecturer in the fields of Exercise Science and Functional Human Anatomy. SUBSCRIBE


Arthritis of the Hands Margarita Gurevich

DISCLAIMER

GREAT HEALTH GUIDE | 13


Great Health

T

his article will focus on arthritis of the hands and how physiotherapy can help manage this condition. Arthritis is a very common condition which affects people of any age group, even children, but is more commonly seen in older people. Arthritis can affect any joint in the body, such as the hands, knees, feet and others.

While there are various types of arthritis, the two most common are osteoarthritis and rheumatoid arthritis. Osteoarthritis is caused by degenerative changes in the cartilage; rheumatoid arthritis, on the other hand, is caused by an autoimmune condition.

COMMON SYMPTOMS OF ARTHRITIS IN THE HANDS. The most common symptoms associated with arthritis of the hands include (but are not limited to) the following: • Pain in the affected joint – mostly with movement but can also occur even at rest. • Swelling and deformity of the joint. • Reduced range of motion and strength of the joint.

RISK FACTORS AND DIAGNOSIS. Currently there is no consensus on what causes arthritis, however there are a number of known risk factors. Progressing age, trauma, joint infections and overuse are among these. In the case of arthritis of the hand, previous wrist fracture and an office job which results in significant overuse of the hands and fingers would be common risk factors. 14 | GREAT HEALTH GUIDE

So, what can you do if you have been diagnosed with arthritis or suspect that you might have it? If you haven’t had a diagnosis yet, the first step would be to see your doctor to determine whether you actually have arthritis and if you do, which type it is. For instance, you can only be diagnosed with rheumatoid arthritis based on a blood test for rheumatic factors.

HOW YOUR PHYSIOTHERAPIST CAN HELP. Once the diagnosis is confirmed the next step is to see a physiotherapist who will be able to suggest an appropriate plan for you. While arthritis cannot be cured, having the correct management plan in place will help to control the symptoms and often prevents the progression of arthritis. This plan should be specific to each individual patient as each person’s circumstances are unique. During the initial session the physiotherapist will gather necessary information regarding your past and present medical history and will perform a thorough musculoskeletal assessment. In the case of arthritis of the hand this assessment would include an analysis of the range of motion and muscle strength of the wrist and fingers as well as other specific tests. The physiotherapist would SUBSCRIBE


Great Health

A good management plan helps to control symptoms & often prevents progression of arthritis.

also discuss with you the nature of your job. Your management plan would consequently be prepared based on this information. Ensuring a correct ergonomic setup is an essential component of a good treatment plan if your job involves overuse of the DISCLAIMER

hands, as with an office job. One of the best pieces of advice which we can give our patients, is to take regular breaks to give their hands a rest. In one of our previous articles we have also outlined exactly what a good ergonomic setup for an office job involves. Refer to the article entitled Work Related Injuries in the September 2017 issue of the Great Health GuideTM. Following those steps will take a lot of load off the hands and fingers. Wearing a splint, that is a protective brace which looks like a fingerless glove, can also help. Besides addressing your work station setup, there is a wide range of treatment options which are effective for arthritis management. These include electrotherapy, drug phoresis, SCENAR therapy, balneotherapy or mineral baths and special exercises. This is done in order to abolish, or at least reduce, pain and inflammation. Once this is achieved, however, the focus shifts to an active exercise program. Your physiotherapist will provide you with a specific home exercise program which should be done regularly. This is very important as it will avoid revisiting your physiotherapist too frequently.

Margarita Gurevich is Senior Physiotherapist and uses Clinical Pilates,  SCENAR 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 | 15


Nutrition

16 | GREAT HEALTH GUIDE

SUBSCRIBE


Gluten & Heart Health Dr Warrick Bishop

G

luten-free diets have soared in popularity over the past decade. Nevertheless, does the research support the conclusion that restricting gluten leads to heart health? The short answer is ‘yes’, but with a caveat: If and only if you have Coeliac Disease. I think it’s a major step forward that people who need to avoid gluten can now very easily do so, because glutenfree foods are increasingly available and food labels clearly identify foods with or without gluten. Nevertheless, the links between gluten and heart health seem to have been exaggerated by the press and in turn, these alleged risks have been oversold by food manufacturers.

WHAT IS GLUTEN AND WHY IS IT A PROBLEM? Gluten is a protein that is found in food products that contain wheat, rye and barley. In Coeliac Disease, sufferers have an immune reaction when they eat gluten. This triggers inflammation and causes intestinal DISCLAIMER

damage. Additionally, Coeliac Disease is associated with an increased risk of heart disease, but that risk decreases when a gluten-free diet is followed. For those who do have Coeliac Disease, the irritation caused by the proteins in gluten can interfere with the absorption of nutrients from the small intestine. Long-term, the problem with nutrient malabsorption can lead to heart disease, osteoporosis and in some cases, even cancer.

WHAT IS THE LINK BETWEEN GLUTEN AND HEART ATTACKS? A long-term study that was conducted over a period of 26 years has led to an upsurge in media interest about the possible link between gluten intake and heart attacks. The investigators of this research contended that there is a possible link between an increased risk of a heart attack and restricting gluten. Nevertheless, this link was found to be unrelated to the gluten itself, but instead, it was found to be due to the reduced consumption of grains or other grain-based GREAT HEALTH GUIDE | 17


NUTRITION

products that could be associated with gluten consumption. That is, eating these products probably led to a reduction in overall fibre intake and apparently, led to an increase in overall intake of unhealthy fats and sugars. Although media reporting of this research did not explore potential explanations for the link between gluten and heart attacks, it can be safely concluded from the study that if you are contemplating reducing your gluten intake for cardiovascular health, it’s not necessarily going to improve your heart health.

SO, SHOULD I REDUCE OR LIMIT GLUTEN? If you are looking to reduce gluten for symptomatic reasons like bloating, better digestion and better sense of well-being, then that is entirely reasonable. However unless you have been diagnosed with Coeliac Disease don’t expect a reduction in risk of heart attack. If you want to have a better understanding of your cardiovascular risk 18 | GREAT HEALTH GUIDE

and health, then instead of cutting out the gluten, visit your local doctor and ask about what technology is available these days to look at your arteries and see what risk you truly have when it comes to coronary artery disease and heart health. Remember: Any time you eliminate whole categories of food that you have been used to eating you run the risk of nutritional deficiencies. So if in doubt, make an appointment with your local doctor to discuss a dietary plan that best meets your own nutritional needs and take care of your heart health.

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


NUTRITION

DISCLAIMER

GREAT HEALTH GUIDE | 19


20 | GREAT HEALTH GUIDE

Fitness

SUBSCRIBE


Workou

Improve Your

––– Kat

DISCLAIMER

Millar –––

GREAT HEALTH GUIDE | 21


Fitness

AS

life gets busier the following questions are asked. ‘How can I improve my workout and how do I maximise fitness results in the same amount of time?’ On the occasions where just getting to the gym is a major effort, just doing some exercsie is great. But generally, if you’re someone who wants to improve your workout, maximise fitness results and invest your time well, then it’s important to be strategic when designing your exercise plan. The first step to improve your workout and maximise fitness results is to set up your exercise plan and have a clear goal of what you want to achieve. Planning is essential to achieving results in the shortest possible timeframe. If you don’t take the time to plan you may waste a lot of time doing what you think is effective and miss what could really fast-track your results. Planning is also basic to helping you prevent over-training and under-recovery. Once your goals are set, the next step is to put together a fitness plan that works steadily towards your goal. The best place when creating your fitness plan is to use the FITT (frequency, intensity, time and type) principle.

The FITT principle: Frequency, Intensity, Time and Type: 1. FREQUENCY. • Decide how many sessions you can fit into your week. The number of sessions is dependent on a few different factors including:

22 | GREAT HEALTH GUIDE

• Your training experience • Your goal-end date • How badly you want your goal • How busy you commitments

are

with

other

• The type of training you will be doing. To decide on your frequency, it helps to know a bit about recovery. If you’re familiar with delayed-onset muscle soreness (DOMS), which usually occurs around 24-48 hours after the workout, you will know how tempting it can be to put your feet up for a few days until the soreness subsides. When it comes to resistance training a more effective alternative is to split your workouts between body parts. An example may be to exercise lower body and abs one day and your upper body on a different day. Alternatively, if you’ve been doing weight training for a while, spread your upper body muscle exercises over two separate days and focus each day on two to three different muscle groups. If fat loss is a goal, you may wish to also add in some steady-state cardio after your upper body sessions. Recovery from aerobic sessions is much quicker than from resistance training as it generally doesn’t place too much strain on the muscles. Therefore your muscles don’t need as much time to repair compared to when you lift heavy weights. Many people can do some form of steady-state cardio more frequently. On the other hand, HIIT (high intensity interval training) requires a recovery period of about 48 hours, so I recommend that you have no more than two to three HIIT sessions a week. SUBSCRIBE


Fitness time we have in our entire week, not a lot of time is actually required in order to get a result. Decide how much time you want to spend exercising in each session in your week. Some days you may wish to do short and hard sessions and other days if you have more time available you can do longer but less-intense sessions.

4. TYPE. Regardless of whether your goal is to change your body shape, increase your fitness, lose some fat or get stronger, we all need to do some form of resistance training. The type of resistance training you choose, as well as the style of training, tools and methods, all depend on your goal, as well as your personal likes and preferences.

2. INTENSITY. The less available time you have to exercise, the higher the intensity needs to be to achieve results. I recommend a mix of low, medium and high intensity in your week as this allows for more repair time and may help prevent overtraining and reduce risk of injury. Varying the intensity can also increase enjoyment which means you’re probably more likely to stick to a regular exercise program long-term.

3. TIME. To achieve your physical goals exercise needs to be a priority in your alreadybusy life. When you consider how much DISCLAIMER

If you’ve already been training for a while mix up your workouts with new classes, change from outdoors to indoors or viceversa or try a new sport or activity to keep things fresh and engaging. So, improve your workout with a FITT fitness plan and maximise your fitness results.

Kat Millar owns Get Results Training, dedicated to helping people 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. GREAT HEALTH GUIDE | 23


Questions

Physiotherapy about

Kusal Goonewardena

24 | GREAT HEALTH GUIDE

SUBSCRIBE


Fitness

M

ore people are taking interest in their health and fitness, asking questions about physiotherapy and accessing information online. But it’s remarkable how many questions and misconceptions about physiotherapy remain. We need to answer questions about physiotherapy because people can often be lead astray by wrong advice which prevents people from receiving the treatment they need to overcome their injuries. In my 19 years as a physiotherapist, the following questions are the most common: Is physiotherapy just an expensive massage? No, physiotherapists use massage, but this is only one tiny tool we use to treat our patients. Qualified physiotherapists have extensive knowledge of the musculoskeletal, cardiothoracic and neurological systems. This knowledge is incorporated in hands-on skills for diagnosis and treatment. Are physiotherapists and chiropractors the same? Only superficially, since both physiotherapists and chiropractors study the human body, but the knowledge based and problem-solving skills that physiotherapists use are vastly different. Physiotherapy training involves studying the heart, lungs, brain and skeletal system which then allows physiotherapists to work in the hospital setting. Chiropractors can only work in private practice. DISCLAIMER

Can stretching prevent injury during exercise? A comprehensive warm-up prevents injury. A proper warm-up includes addressing your biomechanics, mobility, strength, core and conditioning. Stretching is recommended to help loosen you up and allow you to treat troublesome areas. But stretching alone is not enough to prevent injury. Will a good mattress prevent back pain? Oh, if only it was that easy to prevent back pain since this issue impacts 80 per cent of us at some stage of our lives. While a comfortable mattress is a good thing, it can never be considered a cureall for back pain. There is little research linking good mattresses and back pain prevention. Unfortunately, back pain is far more complicated than sleeping on a quality mattress. There are many contributing factors to back pain and misdiagnosis is common. Should you wear a neck brace after a car accident? Wearing a neck brace is among the worst things that you can do to your neck after a car accident. There are many joints in the neck alone – a brace stops them from moving properly, which means you are weakening the muscles holding up the neck, so it takes longer for you to heal. Neck braces should only be worn if a health professional has advised you to do so. Can I google the exercises that I should do? Searching for exercises online is like GREAT HEALTH GUIDE | 25


Fitness trying to google what’s wrong with your car. You might get a broad answer but nothing specific. You either risk doing exercises which are inappropriate and result in injury or you just waste time doing unnecessary exercises. A physiotherapist will assess and evaluate exactly what exercises you should do and for how long. They will also show you how to monitor your progress at home. I don’t have pain so why do I need a physiotherapist? Elite athletes are excellent at using physiotherapy as a preventative measure. Seeing your physiotherapist at the correct time will ensure your body is primed and ready for what you want to do. Do I need a referral to see a physiotherapist? No, you don’t. Other than in a hospital, you can make a booking in any practice

26 | GREAT HEALTH GUIDE

and see a physiotherapist. It’s worth mentioning that not all physiotherapists are the same; some are qualified in different treatment methodologies than others and may have differing philosophies in how they approach things. There is bound to be a physiotherapist for your needs. Remember to ask questions about physiotherapy from your practitioner and don’t be afraid to shop around when choosing a practitioner.

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


Rela ionships

DISCLAIMER

GREAT HEALTH GUIDE | 27


BrainHealth

Be Social for Better

Dr Jenny Brockis

28 | GREAT HEALTH GUIDE

SUBSCRIBE


Relationships

H

uman connection is critical to our physical, mental and brain health. We thrive in the company of others. Yet despite living at a time where it has never been easier to stay in touch, many people are reporting an increasing sense of disconnect, loss of empathy and loneliness. That’s why it is important to be social for better brain health.

OUR SOCIAL SMARTS.

SOCIAL PAIN IS REAL.

Being socially savvy helps us to be more self-aware and alert to what others may be thinking. Accepting this may be different from our own world-view.

It’s that time where you weren’t invited to that party all your friends were going to, or when a friend broke your trust and shared one of your innermost secrets on social media? It hurts.

Social intelligence (SQ) is defined as the ability to relate to and get on well with others, so that they are more likely to cooperate with us. Psychologist Nicholas Humphrey goes so far as to say that he believes our SQ defines who we are as humans. Social behavioural scientists believe our ability to form relationships is as essential to our survival as having access to food, water and shelter. Being socially connected amplifies our ability to learn, elevates academic performance, increases discretionary effort, our level of collaboration and even how generous we are. The paradox is that the loss of connection, those fractured relationships, lost friendships and broken hearts can a cause us great pain. DISCLAIMER

Social pain can be inflicted deliberately or inadvertently. A careless throwaway comment or social snub is a huge threat to our brain, triggering the stress response and activating strong negative emotions. Research has shown our social and physical pain neural networks share common pathways and while not recommended as a solution, taking Tylenol, a well-known American painkiller, can ease the burden of heartache.

MAINTAIN A ‘TOWARDS’ STATE. The brain’s primary driver is to keep us safe. When meeting a new person for the first time, it takes just 1/5th of a second to decide if they are friend or foe. If foe, you’ll be looking for the nearest exit or GREAT HEALTH GUIDE | 29


Relationships excuse to leave their company. If friend, it’s about identifying those social cues

as found in the acronym TRAICE to keep you both in a ‘towards’ state for building a stronger social connection. TRAICE stands for Trust, Relatedness, Autonomy, Impartiality (fairness), Clarity, Autonomy and Empathy.

TOP TIPS TO BE SOCIAL FOR BETTER BRAIN HEALTH: 1. Be human. Say hello, start a conversation and ask questions. Being interested not interesting shows you’re genuine and care. 2. Smile. Smiling instantly put others at ease, helping everyone to think more clearly and wanting to contribute to the conversation. 3. Schedule regular catch-ups. It’s easy to let our social side slide when we’re busy. Rather than saying ‘we must catch up!’ set a date and put it in the diary. 4. Ask for or offer help. One major advantage of being part of a tribe is you don’t have to know everything – the group shares knowledge and information. 5. Be an active listener. Tuning in to hear what the other person is saying is the fastest way to build trust, empathy and relatedness. Developing our social smarts makes us happier, smarter and more productive. That’s why for it pays to be social for better brain health. 30 | GREAT HEALTH GUIDE

Dr Jenny Brockis is a Medical Practitioner and specialises in the science of high performance thinking. 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 change. Jenny is the author of ‘Future Brain - the 12 Keys to Create Your High-Performance Brain’ and may be contacted via her website.

Editor ,s Choice FUTURE BRAIN

by Dr Jenny Brockis

The 12 Keys to Create Your HighPerformance Brain. •

Reduce stress & avoid stressrelated illnesses

Foster healthy thinking habits to boost efficiency

Build your expertise with renewed focus &stamina

Drive innovation through productive collaboration

Help you to get more done with less effort & time

Paperback   Published 2015  

RRP $25.95 Now $19.95 Booktopia may vary prices from those published. Postage $6.95 per order AUST/NZ

SUBSCRIBE


GHG eBooks ... Available now

HAPPY, HEALTHY INTIMACY VOL 3 From ‘The Health Specialists’ Series’

Get your copy today Amazon.com.au & Amazon.com

N ZO A M A

Be st -s el lin g

From ‘The Health Specialists’ Series’

Get your copy today Amazon.com.au & Amazon.com

#1

HAPPY, HEALTHY FITNESS VOL 4

eB oo k

eBook

The

Health

Specialists’ Series vol4

Happy, Healthy

FEATURING KAT MILLAR, COACH & AWARD-WINNING FIGURE COMPETITOR

Fitness Part 1

SECRETS OF ELITE ATHLETES • EXERCISE FOR BUSY PEOPLE • FITNESS & TRAVEL • STRENGTH TRAINING


You Are Enough:

Confidence Leanne Allen

32 | GREAT HEALTH GUIDE

SUBSCRIBE


Relationships

H

ave you ever had the thought ‘I’m not good enough’? Most people have had this negative thought at some point in their lives, including me. Whether it be regarding your education, friends, relationships or career, maybe even how you look or the amount of money you earn. There is an unlimited amount of reasons why someone could have the belief that they are not good enough. This article will boost your confidence and show you that you are enough.

HOW DO I HURT MY SELFCONFIDENCE? I might hear myself say things such as: • ‘I can’t do this’ • ‘I’m hopeless’ • ‘I’m just stupid’ • ‘Everyone else is better than me’.

I MIGHT DO THINGS SUCH AS: • Saying ‘no’ to potential opportunities because I fear I will fail • Reject compliments

Knowing that you are enough builds confidence. Knowing that there is a direct link between our thoughts and the way we feel, is it any wonder that these negative thoughts make us feel awful? Negative thoughts can really knock us back and wreak havoc on our confidence. Once confidence takes a blow, it can be difficult to get back out there and push past whatever the negative thought that is in your mind. DISCLAIMER

• Avoid looking for opportunities because ‘what’s the point’ • Stay in bed, over eat, under eat • Addictive behaviours including drugs, alcohol, gambling and porn. It is important to note that these behaviours undermine self-confidence. They are known as avoidance techniques and essentially lead to reinforcing the way we feel! These behaviours can create emotions like shame, guilt or unworthiness, which of course affects confidence.

SO HOW DO I STOP IT? 1. Be kind to yourself! If someone you know said to you, ‘You are hopeless, you might as well give up now’, would that person be your friend for much longer? Would you accept that kind of talk? This person is attacking you and impacting on your self-confidence. 2. Acknowledge your negative selftalk. You might simply say, ‘Oh, there GREAT HEALTH GUIDE | 33


Relationships is that mean self-talking again’ or ‘Thank you, mind, I don’t need that kind of talk right now’ or even just say, ‘oops’. The key here is NOT to then get upset with those thoughts, just notice them, give them no more attention and move on. 3. A positive mind is not just about your mindset. It is also about what you put in your body and how you treat it. Good food increases happiness. Healthy body, healthy mind. Exercise has been proven time and time again to help increase positivity and confidence and decrease depression and anxiety. 4. FEAR is a real confidence killer. It can be described as ‘False Evidence Appearing Real’. Why is your mind creating fear? Don’t let it hurt your self-confidence. You are enough.

your confidence. Even if you are a long way from where you want to be, keep building your confidence. By acknowledging you are enough right now, you are taking the step toward believing in yourself, which ultimately is what will help you take the steps to achieving what you want.

Leanne Allen (BA Psych(Hons)), Is the Principle Psychologist at Reconnect Wellness Centre. She has trained in Sandplay Therapy, NLP and CBT and has had extensive training in relationship therapy. Leanne has also completed training as a life coach. Her approach is to look forward whilst releasing the trauma of the past. Connect on Facebook or visit the Website. You can reach her office on 1300 132 252, or email

5. If your confidence level is low, seek professional help. There are many reasons for this to occur. This can be resolved, you are enough.

WHY DOES YOUR CONFIDENCE MATTER? Because you matter! You were not born lacking in confidence. This is something that is created over time. It could be our own internal wiring that is more geared to negative thinking. This can be changed! It could be because of the messages that you were given as a child. Some of these messages are obvious, others are overt and if one of your parents lacked confidence, you picked that up as your own beliefs. Knowing that you are enough, whoever you are and whatever you do will increase 34 | GREAT HEALTH GUIDE

SUBSCRIBE


DISCLAIMER

Mindset

GREAT HEALTH GUIDE | 35


Setting Your

Dr Matthew Anderson

36 | GREAT HEALTH GUIDE

SUBSCRIBE


Mindset

D

o you wake up each day filled with passion about what you will do with your day? Are you completely dedicated to something that requires you to use all that you are? When you attempt to describe your future, are the words vision, meaning and purpose part of the description? Are joy, enthusiasm and inspiration your frequent companions? These questions help in setting your life goals.

Sadly, most people cannot answer ‘yes’ to all four of the questions above. However, most people would like to be able to say, ‘yes’ but do not know exactly what to do to make that a reality in their lives. If you have never set any life goals and you don’t have the life you that you want, then it may be because you are too much like I used to be. I created expectations that were far below what was achievable and then made them come true. I almost lost one of the most fantastic opportunities of my life because of my ‘small’ picture of what I thought I deserved.

Create expectations that are achievable, then make them come true.

DISCLAIMER

It was 1972 and I was completing my second year as Associate Pastor of a small church in Massachusetts, USA. A church member, who was my friend and mentor, approached me with a question: ‘Would you like to do counseling and consulting full time?’. I said ‘no’ and that was that. When I told my wife, she became very agitated saying, ‘You’re an idiot! Of course, you want to do counseling and consulting full time. That is all you dream about. You love it. Why did you say ‘no’ to him?’ Upon reflection, I had to admit that my wife was right, so I spent the next two weeks engaged in an intense inner search for the reasons behind my denial. I discovered that I did in fact have a dream of being a counselor/consultant, but I also had some extremely self-limiting attitudes that blocked the path to the realization of that dream. I felt undeserving and I could not see how I could overcome the obstacles that seemed to block my way. In addition, I had fears about my ability to do well in the profession that I dreamed about. Finally, I had a breakthrough and decided to return to my mentor and share what I discovered about myself and see what he had in mind. It was one of the best decisions of my entire life. GREAT HEALTH GUIDE | 37


Mindset

Open your mind & heart to your best & highest dreams.

The mentor suggested that we start a nonprofit organization dedicated to consulting and counseling and made me the director. I agreed, then we scheduled our first board meeting. The board members announced that they had already made many decisions that left me astounded. 1. M y salary was to be twice what I had been making at the church. 2. T hey asked me to list the courses and seminars that would best train me for the work I was to do. They said ‘yes’ to every item on my list! 3. T hey suggested that I get my doctorate and they agreed to pay for all expenses. 4. M y mentor donated $100,000 to make all this possible. The point: If I had given in to my selflimiting ideas, my life would have been very different and certainly far less satisfying. 38 | GREAT HEALTH GUIDE

The message: Open your mind and heart to your best and highest dreams and say ‘yes’ to anyone who wants to offer their support. Miracles will follow. Homework: Write down your top three life goals. Then ask yourself if they are truly miraculous. Then imagine expanding them to the miraculous level. This is how to set your life goals. Now go for it. Have a miraculous life.

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 of Romance’ and he may be contacted via his website. SUBSCRIBE


GHG eBooks ... Available Now

HAPPY, HEALTHY MINDS VOL 5 From ‘The Health Specialists’ Series’

Get your copy today at Amazon.com.au or Amazon.com

HAPPY, HEALTHY YOU VOL 6 From ‘The Health Specialists’ Series’

Get your copy today at Amazon.com.au or Amazon.com


Insomnia & Depression

Dr Tammra Warby

H

ave you ever witnessed the downward spiral of an overtired child from seemingly happy and alert to suddenly cranky? You may be aware of how a couple of nights of poor sleep affects your mood. Perhaps you become snappy and feel like just dragging yourself around. Temporary bad moods can improve after a good night’s sleep, but what are the links between insomnia and the commonest mood disorder, depression? Past studies have variously explored insomnia as part of depression, insomnia as a cause of depression and depression as a cause of insomnia. So, which comes first the chicken or the egg? It’s complicated. The answer is either one. Sometimes they come together. However, they are defined as separate disorders. Although insomnia can be part of depression, depression is characterised by persistent low mood, feelings of hopelessness and loss of enjoyment affecting all parts of a person’s life. 40 | GREAT HEALTH GUIDE

Chronic insomnia does seem to increase vulnerability to future depression and occur perhaps as a marker before depression. However, the jury is still out as to if and how insomnia may cause depression. More studies are needed. Conversely, depressed people have trouble falling asleep, staying asleep or they may wake up in the early hours of the morning. These sleep problems can be the first reason why depressed people present to their pharmacist or doctor, even if they don’t realise they are depressed. Unfortunately, insomnia that is a part of depression, often does not respond to insomnia treatment alone, such as over the counter treatments or other sleep medication. If a person has both insomnia and depression, the fact that they are separate disorders means that treating only the insomnia will not necessarily fix the depression. It also means that even when depression is treated, insomnia can persist. SUBSCRIBE


Mindset

Insomnia that is a part of depression often does not respond to insomnia treatment alone.

DISCLAIMER

GREAT HEALTH GUIDE | 41


Mindset

So, what can you do today if you’re suffering insomnia or suspect it’s leading to a low mood? To ensure that sleep quality is always a priority, implement the simple techniques outlined in the article, Do You Struggle with Insomnia? in the January/February issue of Great Health GuideTM. A QUICK UPDATE OF THESE TECHNIQUES: 1. Limit the use of smartphones, tablets and computers for an hour before bed. 2. Have some wind down time, to become sleepy before attempting to sleep. 3. Regulate body temperature in readiness for sleep. 4. Keep a consistent bedtime and bedtime routine. 5. Stop checking the clock, this only adds to the frustration. 42 | GREAT HEALTH GUIDE

6. Limit caffeine and alcohol for several hours before bedtime. 7. Don’t sacrifice your sleep time for work. If you are suffering persistent insomnia or low mood, make an appointment to see your local doctor. Understand that if insomnia is part of depression, it will rarely respond to isolated insomnia treatment. Also, if you are treated for depression with an anti-depressant and yet still have insomnia, talk to your doctor as you may require additional advice to address each separately.

Dr Tammra Warby is a General Practitioner with a PhD, who works at Foxwell Medical. She is on the FRACGP Future Leaders program 2018 and manages chronic disease such as asthma and diabetes, with further qualification in skin cancer surgery. She can be followed on Twitter. SUBSCRIBE


Pornography The Problem with

Susie Flashman Jarvis

DISCLAIMER

GREAT HEALTH GUIDE | 43


Mindset

I

spend a great deal of my time talking about the problems of pornography and I am always surprised at how little is known about it. Wherever I speak, men and women are shocked at the information that I share. So maybe I will shock you too, as we investigate the problem of addiction to pornography.

WHY DO PEOPLE USE PORNOGRAPHY? 1. Loneliness It can be a lonely world out there, in a society where so many people are isolated due to another addiction i.e. screens. So, people are finding alternative ways to connect. We all have a drive to belong and for many people pornography appears, at first to meet that need. 2. Stress There is increasing pressure to perform, to move up the ranks in the business world, to succeed on many levels, at home, as well as at work and thus more of a need to self-soothe and re-balance. The release of an orgasm however it is reached, can release some of that stress, the problem with pornography is that it brings with it a host of additional stresses that are not so easily remedied. 3. A boring sex life For some it may bring stimulation within a bored sexual relationship and it is either shared as stimulation or used secretly. 44 | GREAT HEALTH GUIDE

WHAT IS THE COST OF ADDICTION TO PORNOGRAPHY? Addiction has at its core a drive to deal with feelings that are often unspoken, experienced as intolerable. But the cost of this addiction is a whole new set of emotions that need to be managed, the consequences of which are often severe, leaving the feelings that were there originally, as preferential. As a speaker, coach, counsellor and writer, I have met men and women who are having to live with consequences which can be severe. One man I met had lost his job and had not seen his family, his wife and children for many years.

WHAT DOES A PORNOGRAPHY ADDICTION DO TO THE BRAIN? Dopamine is a chemical that is released within the brain as a reward for actions taken. For example, when you eat a good meal or when you have good sex dopamine is released. The problem when dopamine is released while viewing pornography, is that it starts to take more SUBSCRIBE


Mindset extreme images to get to the same ‘high’. Just like a cocaine addict, even more of the drug is needed just to feel normal. The truth is that just like cocaine addiction, the problem of addiction to pornography is that it re-hardwires the brain.

WHAT OTHER CONSEQUENCES DOES PORNOGRAPHY HAVE ON YOUR BODY? There is now a condition that affects men called porn induced erectile dysfunction. This means that it takes more extreme images for men addicted to pornography to have an erection. Also, it means that when men try to have sex with their partners, if their partner seems less than perfect then they will not have what it takes. The results in marriages are disastrous. I have sat with many women who feel betrayed by their man who chooses to have sex with another woman. This is how they feel about their partner watching pornography, they can’t compete with an image on a computer. Whilst it can really damage men in the way they view women, it also affects women making them feel inadequate.

teenagers anyway and so the damage that pornography can do is immense. It is crucial that parents have security on their home computers as many children state that the first time they stumble across pornography, is at home.

WHAT’S TO BE DONE? Seek help. There are various support groups available. A few include: • Sex addicts anonymous • Thenakedtruthproject.com Whatever happens, do not do this journey alone. Find someone to be accountable to…and be encouraged. There is a way to overcome the problem with pornography.

Susie Flashman Jarvis is an accredited counsellor, speaker and ambassador for the charity Restored working towards bringing an end to violence against women. Check out Susie’s latest radio interview here. Susie’s novel, At Therapy’s End, tackles the issue of domestic abuse. Susie is also an executive coach based in the UK and is available for skype sessions. Susie may be contacted via her website.

WHAT ABOUT YOUNG PEOPLE, EVEN CHILDREN? They are stumbling across pornography at very young ages, sometimes as young as five and teenagers are getting their sex education from the internet. They are forming views that sex is often about violence, not intimacy as well have little understanding about consent. Their brains are being re-hardwired as DISCLAIMER

GREAT HEALTH GUIDE | 45


Mindset

46 | GREAT HEALTH GUIDE

SUBSCRIBE


Why Do We

Self-Sabotage? Megan McGrath

E

ver heard the expression, ‘you are your own worst enemy’? In fact, I’m sure it rings true for most of us. How many times have we acted against our self-interest then asked ourselves why did we do that? Why did we say that to a loved one? Why did we procrastinate on that project? Why did we eat the block of chocolate? Why have we stopped doing that one thing that makes us feel great? Why do we selfsabotage? When we fall victim to our critical voice, we often engage in self-limiting and acts of self-sabotage that ultimately hurts us in our daily lives.

HERE ARE A FEW EXAMPLES OF SELF-SABOTAGE: • Repeating behaviour

unwanted

patterns

of

• Procrastinating and lacking motivation as a deadline draws near • Inability to commit to or hold on to long-term relationships • Doing things that compromise your health, wellbeing and effectiveness • Failure to complete what you start DISCLAIMER

• Finding the perfect job but missing the deadline for submission of the application. Do any of the sound like you?

above

statements

Ultimately these thoughts, feelings and actions undermine us, especially when we engage in them repeatedly. Our inner saboteur is activated when strong emotions are surging. Internal feelings of turmoil emerge and destructive emotions dominate. These emotions compel us GREAT HEALTH GUIDE | 47


Mindset

to repeat self-destructive acts, do something that hurts ourselves or others, if we allow ourselves to be controlled by them. Once you recognize the ways in which you are self-sabotaging, you can actively and deliberately monitor these thoughts. Understand that negative self-talk is based on inappropriate beliefs and negative thoughts. You can kindly and gently choose to change this inner dialogue to more positive, supportive self-talk. Slowly but surely a healthier, more supportive mindset leads to a joyful sense of freedom and sustainable positive life changes.Â

YOU MIGHT FIND THE FOLLOWING TECHNIQUES HELPFUL AS PART OF A DELIBERATE WAY TO CHANGE YOUR THINKING: 1. Expect that there will be bumps in the road. Change isn’t easy. There will always be tough times. Sometimes it can be helpful to brainstorm about situations that make it hard for you to be positive. By then developing a plan for how you might deal with these situations when they arise, can often make you more confident in your ability to keep going when the going gets tough. 48 | GREAT HEALTH GUIDE

SUBSCRIBE


Mindset 2. Don’t view mistakes as failures. Progress rarely moves in a straight line. Sometimes people think that one step back means they’ve gone all the way back to square one which can cause them to give up. Recognise that we are human and that we will encounter some problems that slow us down. So, rather than seeing ourselves as a failure we need to harness our energy and focus to create a plan to get us back on track. 3. Stay connected to your plan. Having a clear plan for your future is both motivating and inspiring. A vision is what drives the decisions and actions that bring fulfilment and joy. Once you come up with a plan for your life, I believe that you need to read it every day. It reminds you of your greater purpose and there is less chance of you being distracted. 4. Pay attention to your thoughts and feelings. When negative feelings come up, stop and bring yourself back into the present moment. Ask yourself the following questions posed by author Byron Katie in Loving What Is: • Is it true? • Can I absolutely know that it is true? • How do I react when I think that thought? • Who would I be without that thought? 5. Get outside. Stop, take a break, stretch, step outside into the sunshine and fresh air. It can DISCLAIMER

change your perspective and help inspire new ideas and solutions that you hadn’t previously been able to see. 6. Share your struggle. Sometimes being connected and allowing yourself to be vulnerable and share your story, can lead to being inspired and supported by others.

FINALLY, MY ADVICE FOR EVERYDAY IS: 1. Concentrate on what you want and make a plan 2. Enjoy what you already have 3. Live in the moment 4. Not to fear what could happen in the future. Remember to think about what’s going right and what’s working and be sure to acknowledge and be thankful for it. If you think in this way, you will attract more of what is working and limit self-sabotage.

Megan McGrath is passionate about supporting and empowering women towards achieving healthy, balanced and fulfilling lives. She helps create sustainable change for positive lasting results and is proud to have helped countless people thrive and flourish on their wellness journey. Megan has a Health Science degree, is a professional accredited Wellness Coach, a certified Fitness Trainer and Founder of Chasing Sunrise – a Health and Wellness Consultancy. GREAT HEALTH GUIDE | 49


Kids Ma ers

50 | GREAT HEALTH GUIDE

SUBSCRIBE


Mixed Messages on

Body Autonomy for Kids

––– Dr

Ash Nayate –––

T

he topic of body autonomy has never been as relevant as it is today. It’s not simply an abstract concept, but a way of living. Body autonomy is where we accept that our body belongs to us and no one has the right to do anything to us or coerce us into something we don’t want to do. As well, we uphold those same standards for other people, respecting their right to body autonomy. Serotonin, the best known ‘happy’ chemical, is produced in the brain during exercise.

DISCLAIMER

GREAT HEALTH GUIDE | 51


kids matters It’s heart-warming to see the number of journalists, authors and bloggers who have addressed this issue, particularly recently considering the #metoo campaign and the increasing number of public figures who have perpetrated or experienced sexual assault. Awareness of consent and body autonomy is on the rise. However, there is a vulnerable section of the community who are receiving mixed messages.

IT’S OUR CHILDREN WHO ARE VULNERABLE. This is problematic, considering that children learn body autonomy through their interactions with adults. Children who experience body autonomy will become adults who practice it. On the surface, there is plenty of parenting advice around body autonomy. For example, not forcing children to hug people if they don’t want to or not persisting with physical games like tickling and wrestling if a child says ‘stop’. But body autonomy is much more than our physical bodies. For our children to know physical boundaries, they must rely on their thoughts and feelings as a navigation system. After all, how do kids know if they want to hug someone? They pay attention to what’s happening inside - their physical sensations, emotional reactions and self-talk. Body autonomy is grounded in emotional intelligence, particularly empathy and respect. Teaching kids to recognise and respect their own feelings, allows them to respect and recognise it in others. 52 | GREAT HEALTH GUIDE

As youngsters, we learn emotional intelligence from the adults around us. If they know how to identify, process and express emotions in a healthy way, then we will learn through observation. So, teaching kids about body autonomy really means teaching them the emotion regulation skills, to be able to maintain their own autonomy and respect it in others.

Body autonomy is grounded in emotional intelligence, empathy & respect. THIS MEANS: 1. Teaching kids to recognise & label their feelings. Children who grow up with the language of emotion are more in tune with how they’re feeling, which helps them develop self-trust. Intuition is valuable when it comes to safety and being emotionally savvy helps kids to cultivate that skill. It’s important to distinguish different emotions beyond simply ‘good’ or ‘bad’. There are hundreds of emotions, like ‘nervous’, SUBSCRIBE


kids matters ‘wary’, ‘comfortable’ and they are associated with physical sensations that kids can readily identify. These are the feelings of uneasiness in the pit of their stomach or prickliness when all the hairs on the back of their neck stand up. 2. Showing our kids that we respect their feelings.

We often tell our children to respect the feelings of others. But, kids can only do that if they’ve experienced it for themselves. Kids develop a template for how to treat others, based on how they themselves are treated. It’s not just respecting the words ‘no’ and ‘stop’, it’s also respecting the feelings they share with us, like hurt, sadness or anger. If our child is in tears because her favourite blue spoon is dirty, it’s more helpful to say, ‘you seem angry and disappointed that you don’t have your spoon’ rather than, ‘get over it, what’s the big deal?’ If our child has a minor tumble and becomes upset, it’s more helpful to say, ‘that really bothered you’ rather than, ‘you’re not hurt, you’re OK’. When we disrespect our children’s feelings, we teach them that their feelings aren’t reliable and to trust others’ opinions of their body, instead of their own.

themselves are OK, although the expression of them might not be. Anger is OK, throwing plates at people’s heads is not. Learning the skills of healthy emotional expression means that children are better able to communicate their boundaries to others. However, this might require some self-education on our part, if we’re not equipped with healthy emotion regulation skills ourselves. Many parents inadvertently send mixed messages about body autonomy, selfrespect and self-trust. Our motivations are sincere, our actions stem from our love for our kids and our desire to keep them safe. If body autonomy is a goal for our children, it’s well worth examining our own behaviour, to identify areas of improvement. In the words of Maya Angelou, ‘When you know better, do better’.

Dr Ash Nayate is a clinical neuropsychologist specializing in brain function and resulting behaviour. Ash has almost 15 years’ experience working with children and families, supporting them to feel happier, more confident and resilient. To contact Ash please visit her website.

3. Allowing our kids to express thoughts & emotions, safely. Many of us don’t know how to express our emotions - whether they’re pleasant or unpleasant. Emotions DISCLAIMER

GREAT HEALTH GUIDE | 53


kids matters

, ’ Child s Development: Tongue Tie and a

Part 1

Dr David McIntosh


kids matters

S

ocial media can be both a blessing and a curse. When it comes to medical conditions, we have access to a wealth of information. When it comes to health though, it is easy to be misled into thinking that everyone has the same problem as you, when you search for a certain symptom online. At present, the medical condition referred to as ‘tongue tie’ is getting a lot of attention. And when it comes to tongue tie and a child’s development there are even so called ‘support’ pages on social media platforms. Unfortunately, like a lot of things online, unless you know what you are talking about, you will easily fall into self-diagnosis. So, let’s get some facts on the table.

WHAT IS A TONGUE TIE? This describes a condition in the mouth where the attachment of the under surface of the tongue to the bottom of the mouth is too tight and the ability to lift the tongue is compromised.

HOW COMMON IS IT? The biggest research paper published came from India, where they looked at 25,000 babies and found it in 1% of them. In other research it has been suggested that it might be about 4%. So, it is not that common, but likewise it is not rare.

WHAT PROBLEMS HAS IT BEEN PROVEN TO CAUSE? When it comes tongue tie and a child’s development, in about half of babies with tongue ties, there will be some problems DISCLAIMER

Research shows that only 20 %%of breastfeeding problems are due to tongue ties. with breast feeding. This may manifest as difficulty for the baby to latch on to the breast and result in sore and painful nipples for the mum.

WHAT OTHER PROBLEMS CAN THIS CONDITION CAUSE? As the tongue is involved in speech, occasionally there can be pronunciation issues with certain sounds. This is very uncommon. The far more common causes of speech problems are hearing loss, ear infections and developmental delay. Another possible problem is the way the jaw grows. It is theorised that the tongue works to position the teeth into place and this in turns, shapes the jaw bones. GREAT HEALTH GUIDE | 55


kids matters

WHAT OTHER PROBLEMS ARE SUGGESTED, THAT HAVE NO PROOF OR UNTRUE? This is a very long list of other suggestions that are incorrectly linked to tongue tie. They include: reflux, sleep apnoea, large tonsils, mouth breathing, snoring, postural problems, scoliosis, gut problems, constipation, diarrhoea, colic and the list goes on and on. Unless you have a medical background, it is easy to get swept up in the frenzy of suggestions that people propose that have nothing to do with tongue tie.

HOW AND WHEN TO CORRECT TONGUE TIE? In babies, where there are feeding problems and a lactation consultant can find no other problem other than a tethered tongue, then that is a reasonable intervention and the sooner the better.

56 | GREAT HEALTH GUIDE

However, only 80-90% of the time will such intervention help. In fact, the research shows that only 20% of breast feeding problems are due to tongue ties. The other 80% relate completely to other factors, so it is important to access lactation support. In the following article, in this issue of Great Health GuideTM, Tongue Tie Surgery for Children: Part 2, outlines what procedures and which specialists to select with confidence to treat this condition.

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 website.

SUBSCRIBE


GHG eBooks ... Available Now N ZO A M A

Be st -s el lin g

#1

eB oo k

HAPPY, HEALTHY KIDS VOL 1 From ‘The Health Specialists’ Series’

Get your copy today at Amazon.com.au or Amazon.com

N ZO A M A

Be st -s el lin g

From ‘The Health Specialists’ Series’

Get your copy today at Amazon.com.au or Amazon.com

#1

HAPPY, HEALTHY NUTRITION VOL 2

eB oo k

eBook

The

Health

Specialists’ Series vol 2

Happy, Healthy

Featuring Dr Helena Popovic Amazon #1 Best-selling author

Nutrition rt 1 Pa

ANTI-AGEING FOODS • EMOTIONAL EATING • FOOD FOR FERTILITY • FRUCTOSE: THE NEW BOOZE • & MUCH MORE


kids matters

It is important for tongue tie to be diagnosed early in life. 58 | GREAT HEALTH GUIDE

SUBSCRIBE


Tongue Tie

Surgery for Children: Part 2 Dr David McIntosh

IN

the previous article, Tongue Tie & a Child’s Development: Part 1, tongue tie describes a condition in the mouth where the attachment of the under surface of the tongue to the bottom of the mouth is too tight and the ability to lift the tongue is compromised. This condition is not very common, only affecting between 1-4% of babies. However, tongue tie surgery for children is a simple but skilled operation.

WHAT ISSUES CAN TONGUE TIE CAUSE? 1. Breastfeeding: Despite only a small number of babies having this issue, it’s very important to have a tongue tie diagnosed and treated early. 2. Speech: As the child becomes older and begins to talk and since the tongue is involved in speech, there can be pronunciation issues with certain sounds. However, the far more common causes of speech problems in children are hearing loss, ear infections and developmental delay. DISCLAIMER

WHAT TONGUE TIE SURGERY FOR CHILDREN IS AVAILABLE & WHICH TYPE OF PRACTITIONER? 1. Procedures: So, if your child is diagnosed with a tongue tie, the skill of the provider is more important than the method used. Lasers were popular back in the 1990’s and sounded fancy. They were the worst thing ever, for certain ear, nose and throat (ENT) procedures. Presently they are being touted for tongue ties. The truth is that a pair of simple scissors in tongue tie surgery for children, can achieve the same thing without the burning of flesh that occurs with a laser. 2. Practitioner: Professionals who offer tongue tie surgery for children, include doctors such as ENT specialists, paediatric surgeons and oral surgeons, as well as dentists. Given the complexity of problems, the best person to see depends on the problem. If it is a concern about speech, see an ENT specialist, as they GREAT HEALTH GUIDE | 59


kids matters will look at ALL causes and involve a speech therapist if needs be. If it is a concern about jaw development, then a dentist will probably be involved. Information on tongue ties are generally not taught at university level to dentists, thus many will not be familiar with procedures for them. Usually the dentist will then refer to one of their colleagues, usually an ENT specialist or an oral surgeon for tongue tie surgery for children.

tie clinics’ have sprung up offering a one stop shop for tongue tie surgery for children. In infants, you should always clarify what specific training a provider has had in doing procedures on such little ones. In New Zealand for example, in one region, 15% of all babies were having their ‘tongue ties’ fixed. The health authorities stepped in and within 2 years this dropped to 4% of all babies with no detriment to breast feeding outcomes.

3. Paediatric surgeons and paediatric ENT specialist for babies: When it comes to babies, dentists and doctors in general have absolutely no training in operating on infants. The group most familiar with the delicate needs of infants are paediatric surgeons and paediatric ENT’s. There would also be some plastic surgeons and some oral surgeons that work with children with complex craniofacial conditions in infants and they are more than familiar with tongue ties. A paediatric dentist would often be more than familiar with tongue ties as well.

6. And lastly, get a second opinion: You may come across the idea of ‘stretching exercises’ for wound management. Firstly, there is no evidence to support this idea and secondly, it adds to the trauma a child experiences for no proven gain. If your provider recommends that you visit a Facebook support group or advocates stretching exercises after tongue tie surgery for children, then it may be worthwhile seeking a second opinion. Suggesting that parents go to Facebook for answers to their problems is hardly a good idea. If you want good quality information, then visit a site called pubmed.com which is where valid scientific research is to be found.

4. Choose a skilled provider: Just remember that tongue tie surgery for children is an operation. So, choose a provider trained in the procedure and one that works collaboratively with independent (rather than in house) team members to avoid any bias in the decision-making process and treatment plans offered to you. 5. Be aware of unnecessary procedures: We are seeing a growing number of unnecessary procedures being done, so be wary that certain ‘tongue

60 | GREAT HEALTH GUIDE

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 website. SUBSCRIBE


kids matters

DISCLAIMER

GREAT HEALTH GUIDE | 61


Career Woman to Motherhood ––– Dr

Suzanne Henwood & Anwen Robinson –––

Y

ou have worked hard to get to where you are. You have studied and put in the hours, you have overcome obstacles and glass ceilings. Your career matters to you. Then you have a baby. Whether or not your pregnancy was planned, having a baby is a significant identity shift. You stop being just you and become someone’s mum. Unlike any other time in your life, the arrival of a baby doesn’t allow you to revert to your ‘normal’ life. This can leave you feeling trapped, at a loss and lonely. It can take some deep adjusting to a new life. In this article we explore the relationship between our gut, heart and brain to make sense of the internal conflict and offer a simple exercise to help you find fulfilment 62 | GREAT HEALTH GUIDE

in your new chapter, from career woman to motherhood. Our sense of self is located in our ‘gut brains’ discussed by Soosalu and Oka in their book mBraining. We are not talking about your head-based story of who you are - your ego, but that deep sense of who you are at your core. When this deep sense of self change in any significant way, that change may not then be in alignment with the head-based identity of who you think you should be or who society is telling you to be. It may not be aligned with your ‘heart brain’ - what is truly important to you. This can cause internal conflict and may require you to then work out, ‘who am I now?’ It is important to know that experiencing this is completely normal - particularly after a significant event, like having a baby. By SUBSCRIBE


kids matters reflecting on the changes at identity level, it’s possible to minimize this and move on more quickly to a new, aligned identity.

FINDING OUT WHAT IS IMPORTANT TO YOU – YOUR VALUES An effective starting point is to map your heart-based values – that is, the things that are important to you. This can be done by answering one simple question:

WHAT IS IMPORTANT TO ME ABOUT...? 1. Start with your career: • What is important to you about your career/job/vocation. • Write down whatever words come to mind. For example, you might write values such as: Making a difference

Satisfaction

Team work

Variety

Challenge

Security

Fun

Service

Financial reward

Leading others

Chance to progress

Ongoing learning

Recognition

Support

Travel

This list is not exhaustive – just keep asking yourself, ‘what else?’ until no more words come to mind.

• Using a fresh sheet of paper write down your thoughts on ‘What is important to me about motherhood?’

You can test your list by asking yourself, ‘If I had all of that – what would make me want to leave?’ This may generate another few words.

• Your values which are contextual, are likely to be quite different, although some may be duplicated.

2. Now ask yourself the same question about motherhood/being a mum: DISCLAIMER

• Your core values may not be the first to come up, so keep asking ‘what else?’ Examples here might include: GREAT HEALTH GUIDE | 63


kids matters Unconditional love

Family unit

Acceptance

Belonging

Health of the child

Security

Safe home

Ability to cope

Guidance

Boundaries

New experiences

Creative

Fun

Growth and development

Discipline

3. Next create two lists and for each list ask yourself: • ‘If I could have only ONE of those – which value is THE MOST important?’ • ‘If you could have TWO – which value would you add to that list?’ • Keep going until you have two new lists, each containing your top eight values. Eighty percent of your motivation in any context comes from your top five values. So, it’s important to be aware of your values and to create an environment that stimulates them. Now it’s time to reflect on your values and put your lists to work. For each list consider: • Which values are being met? Is there balance or is it one-sided? • What values would you like more of? • Are there values that appear in both lists? It may be these are your core values which go across contexts. Are they being met? • Do any values clash or conflict? If so, can you find a value that allows you to have both? Or are you willing to compromise anywhere? Taking time to be aware of your values and any potential conflicts can help you to

64 | GREAT HEALTH GUIDE

explore and understand the identity shift you have experienced. It can also help you to plan how you can re-introduce opportunities that stimulate your values and keep you motivated. It is absolutely possible to have a career and be a great mum – but it is wise to take time out to explore the identity shift and to ensure you meet your needs in both areas as you move forward into the new phase of your life. Over time you may find some of your values shift again, so we recommend reviewing your values annually as your children grow, as your career develops and as you create and evolve your new thriving identity, from career woman to motherhood.

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. Anwen Robinson is the founder of CareerMum; a social enterprise that recognises the challenges faced by women after having children, and the need to improve the workplace experiences of mums. Read more at www.careermum. co.nz. SUBSCRIBE


FOR EXTRA BENEFITS CLICK HERE

Disclaimer >

>

Designed by Belinda Nelson


© Antalya Developments Pty Ltd 2018 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: May June 2018  

May/June 2018 with a focus on brain and heart health with 'Having a Stroke', 'Stroke & Exercise', 'Gluten & Heart Health', 'Be Social for Be...

Great Health Guide: May June 2018  

May/June 2018 with a focus on brain and heart health with 'Having a Stroke', 'Stroke & Exercise', 'Gluten & Heart Health', 'Be Social for Be...