Inform Magazine - Issue 26 by GU Health

Issue 26

Massage therapy at home Techniques to relax and release muscle tension

Calm the busy mind Tools to help you refresh and refocus

Foods for stress Holistic nutritionist, Lee Holmes shares which foods are best to calm the body and alleviate stress.

Cranberry and walnut granola recipe

CONTEN 22 08 20 10 FEATURES

FAVOURITES

08 Is exercise stressing you out?

04 The buzz

13 In focus

06 5 mins with...

16 Recipes

06 Q&A

26 Get appy

07 Is it true?

27 Member Benefits

Tune into your body to get the balance right.

10 Calm the busy mind How to be mindful to check in and chill out.

14 Calming foods to alleviate stress Boost your immunity and soothe your body.

18 A silent disease

What is coeliac and Crohnâ&#x20AC;&#x2122;s disease?

20 Master the art of self-massage Learn how to relax and release tight muscles.

22 Go green to relax and recover Explore nature to boost your mental and physical health.

25 Filling the gap in mental health treatment An innovative telephonic program.

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NTS

GM’s MESSAGE

Hello and welcome to Issue 26 of Inform. It’s hard to believable that we’re nearly halfway through the year. It has been a busy one so far and often what comes with being busy is stress. In this edition we explore ways to alleviate stress, to restore and rebalance. The benefits of exercise are well known however there are dangers if you overdo it especially if you’re feeling stressed. On page eight, we share some simple tips to help you find a balance between fitness and health. Check out page 10 for some practical ways to use mindfulness to let stress go and calm the busy mind at work and at home. The article on page 22, explores how going green, by being in nature, helps us to relax and recover. Holistic nutritionist and author Lee Holmes shares some recipes and which foods can help you relax, boost immunity and soothe your body, from page 14.

17 Managing Editor: Rachel Pace Features Editor: Emma Brown Art Director: Jodie Griffiths Contributors: Gretchen Masters, Alicia Zaniewska, Lee Holmes, Sarah-Jane Collard and Jonathon Clemens. Inform is published by GU Health. This magazine may not be reproduced in part or in full without the written permission of the publishers. All expressions of opinion are opinions of the authors only and published on the basis that they are not regarded as representing the official opinion of Grand United Corporate Health Ltd (GU Health) unless expressly stated. GU Health accepts no responsibility for the accuracy of any of the opinions, advice, representations or information contained in this publication and readers should rely on their own advice and enquiries in making decisions affecting their own health, wellbeing and interest.

I’m also happy to share that the MindStep mental health initiative was launched to help members with mental health conditions, depression and anxiety, to make the transition from hospital to the community. The evidence-based program, which is free of charge to eligible GU Health members, provides tailored support designed to help people manage their mental health conditions and fill the gap between acute admission and being back at home. So far up to 58 per cent of those who completed the program met the clinical definition of recovery. We are thrilled to bring a proven program to our members that provides support and stability to help empower people to break the cycle of anxiety, depression and hospitalisation. You can read more about the program on page 25. Until next time,

Gary Elliott General Manager GU Health

Ph: 1800 249 966 Email: corporate@guhealth.com.au guhealth.com.au

Grand United Corporate Health Ltd (GU Health) ABN 99 002 985 033 GPO Box 2988 Melbourne VIC 8060

We’ve taken your feedback on board to be more environmentally friendly and to reduce the amount of hard copy mail that you receive. We’ll soon be phasing out the mailing of your claim benefit statements. To access your claims history at any time, you can log onto Online Member Services at guhealth.com.au

Re-think Reduce Reuse Recycle Cover image credit: by photographer Steve Brown.

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The buzz

APR

24-30 APR

World Immunisation Week 2016 Closing the Gap on immunisations

ANZAC Day

Diseases that are vaccine preventable are responsible for 25 per cent of child deaths – 1.5 million children worldwide.

Find out more at who.int/campaigns/ immunization-week/2016/event/

MAY May is Thyroid Awareness Month The national campaign supports good thyroid health and how to achieve it through being aware of symptoms and changes to the thyroid gland. On Mother’s Day the focus is on pregnancy and thyroid awareness.

Mother’s Day Classic Walk or run for breast cancer research.

For more details thyroidfoundation.org.au

Food Allergy Awareness Week Australia has one of the highest reported incidences of food allergies in the world and the numbers are growing. Paint one nail to symbolise that one in 10 babies born in Australia today will develop a food allergy.

For more information, visit foodallergyaware.com.au 4

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15-21 MAY

World IBD Day Australia has joined more than 40 countries across the globe in a unified effort to raise awareness of Crohnâ&#x20AC;&#x2122;s disease and ulcerative colitis, inflammatory bowel diseases (IBDs) that affect over 75,000 Australians and more than five million worldwide. Read more about Crohnâ&#x20AC;&#x2122;s disease on page 18.

Find out more crohnsandcolitis.com.au/world-ibd-day

23-29 MAY

Exercise Right Week Exercise Right is about inspiring people to live happier and healthier lives, by empowering people to exercise right for who they are and their condition, through inspiring stories and evidence-based tips and articles.

MAY

Check it out exerciseright.com.au

Bowel Cancer Awareness Month World Blood Donor Day Blood transfusion saves lives and improves health, but many patients requiring transfusion do not have timely access to safe blood.

Find out where you can donate blood donateblood.com.au

22 June is Red Apple Day a highlight of the month. Red Apple Day promotes early detection of bowel cancer so it can be treated successfully and people can continue to enjoy life. Apples are also a nutritious source of dietary fibre.

For more information bowelcancerawarenessmonth.org/ red-apple-day

JUNE

End of financial year GU Health will be sending Private Health Insurance Tax Statements in the first two weeks of July. Please check that we have your current postal address by logging into your Online Member Services at

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FAVOURITE

Q&A 5 mins with... Name: Pesi Feki Position: Member Relations Consultant Time with GU Health: Two years My role at GU Health involves... I am responsible for the initial setup of our new and existing members, as well as the ongoing maintenance of our memberships.

Q: How do I make the most of Online Member Services?

Toby, Vic

If you have any questions about health insurance that you’d like us to answer, email them to magazine@guhealth.com.au Your health cover is all about you, that’s why we put you in control. Online Member Services gives you the access to manage your membership at any time.

How do I register?

People who know me would describe me as... I’d like to hope that it would be positive.

All you have to do is visit our website guhealth.com.au to register. You’ll need your membership number, family name and date of birth to complete the online registration.

Being part of the GU Health team has impacted my wellbeing by... giving me a job that is flexible and accommodating to my other interests I have outside of work. I have a great work life balance!

In your Online Member Services area you can:

I spend most of my time... with my sister, she’s the only family I have in Australia so we live, train and now work together! My challenge for 2016 is… what makes me happy! My favourite form of exercise is… I can’t narrow that down to one, there are too many! I am most inspired by… my family. Each and every one of them plays a part in reminding me every day of just how blessed I am. • 6

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• claim your eligible extras and medical services instantly through Flex-eClaim • check your claims history • review your benefit limits • confirm your membership and excess years • register for FastBack so we can pay your benefits directly into your bank account • add and update your contact and bank details • view your previous tax statements, if you’ve lost a tax statement you’ll be able to obtain another one here • re-order a lost or damaged GU Health Member Card • elect your rebate tier, if this is an option under your corporate health plan • access important information relating to your cover, including Your Cover at a Glance and Your Membership Guidelines.•

If you need further information, your Member Relations Team is here to help you. Simply call us on 1800 249 966 with any questions you may have about your cover including your Online Member Services.

FAVOURITE

Is it true? Does fat make you fat? We talked to Health Coach and Accredited Practising Dietitian (APD), Alicia Zaniewska from Remedy Healthcare to find out if eating fat actually makes you fat. The good news is you should eat fat! Health coach and APD Alicia Zaniewska advises not to fear fats. They’re essential for good health, if you make the right choices, eat the right amount and beware of bad fats in disguise. “Fats are needed for good health, particularly for absorbing antioxidants and vitamins, for helping us to feel full, taste flavour and for enjoyment of food,” says Alicia. There’s been a strong focus on avoiding fats but we need the good ones – monounsaturated and polyunsaturated fats. They can help to lower bad cholesterol, maintain healthy blood pressure and reduce heart disease. Polyunsaturated fats: •

Oily fish including salmon, sardines and tuna, flax seed, linseed, walnuts, chia seeds, omega-3 enriched eggs, soy and soy bean oil.

Monounsaturated fats: •

Olive oil, avocados, some nuts including cashews, almonds and peanuts.

How much fat should we eat? Approximately 20 to 35 per cent of your total kilojoules per day should come from

fat, but no more than 10 per cent from saturated fats. A guide for cooking is up to one teaspoon of unsaturated oil, per person, per meal. And less than two grams of saturated and one gram of trans fats per 100 grams of packaged food. Replacing saturated and trans fats with unsaturated ones, rather than avoiding fat altogether, is recommended by the Heart Foundation. “Unsaturated options are the best bang for your buck for health benefits.” Saturated fats are solid in room temperature and liquify when heated, sources include: • fatty cuts of meat and processed meat like salami. Trans fats are mostly found in: • manufactured, processed and deep fried junk foods, such as pies, pastries, cakes and biscuits.

We should most of the time eat unprocessed and natural foods. Uncover bad fats in disguise Some foods appear healthy like kale chips, however if the first three

ingredients listed are fat or oil you should avoid them. “It’s better to make your own kale chips, with a light spray of olive oil.” It’s not mandatory to label trans fats, unlike saturated ones. So check for ‘hydrogenated’ or ‘partially hydrogenated vegetable fat or oil’, which trans fats are often hidden as. Mass produced goods, have a longer shelf life due to trans fats and preservatives. Trans fats are chemically changed, but they still act like saturated fats in our body, which can increase the bad and decrease the good levels of cholesterol. “If we take in more energy (kilojoules) than what our body needs this will be stored as fat. To maintain a healthy weight we need to match the energy we consume from food and drinks with the energy that our body uses up each day.” Maintain a healthy weight with a balanced diet, emphasising vegetables, lean proteins and meat alternatives, wholegrain carbohydrates and a moderate intake of unsaturated fats, such as olive oil for salad dressing. Don’t be scared of fats, if you eat the right types and amounts, they won’t make you fat but will help you maintain a healthy balanced diet. • guhealth.com.au

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FEATURE

Is exercise stressing you out? Exercise is a stress on your body. As with emotional stress, it causes the release of cortisol. Here we explore how not all forms of exercise are created equal. Words Gretchen Masters At a comprehensive medical, one of the components is a stress test. To do this, you’re placed on a treadmill that gets progressively harder, until you can’t walk or run any further. Why is this called a stress test? Because exercise can place significant stress on your body. And sometimes that stress is more than you can bare. Let’s talk about stress. When you’re threatened in any way, your body needs to respond in fight or flight mode. It decides how stressful the situation is based on the information you have (for example, the things you see and hear) and on stored memories, such as 8

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what happened last time you were in a similar situation. If your body decides the situation is stressful, it activates the hypothalamus, which is at the base of the brain. This initiates a chain of events, which ultimately leads to your adrenal glands (located on top of the kidneys) secreting cortisol. In acute situations, this process serves a purpose. It can save your life. But when you experience physical or emotional stress over extended periods of time (chronic stress), it takes its toll on your body. This continued activation of the nervous system can impact almost every system of your body, including your ability to sleep and the way you store fat.

Is stress making you fat? Stress can lead to weight gain, it has been proven to lead to increased appetite. Studies link cortisol injections (remember, cortisol is secreted by the adrenal glands when you’re stressed) with increased appetite, sugar cravings and weight gain1. Cortisol also mobilises fat cells and aids adipocytes (baby fat cells) to grow up into mature fat cells2. Exercise as stress As mentioned at the beginning, exercise is essentially a stress on your body. Like emotional stress, it causes the release of cortisol. But not all forms of exercise are created equal. One study showed

that low intensity exercise reduced cortisol levels, while moderate and highintensity exercise sessions both caused a significant increase in stress on the body3. Which is great in short bursts, but can be detrimental if you’re constantly exercising at high intensities, or if you’re doing so when you are already affected by chronic stress. Studies show that increased cortisol levels suppress your immune system, which leaves you more susceptible to the cold that is being passed around the office. It also inhibits bone formation, which can reduce bone density over time. Loss of libido, loss of menstrual cycle and difficulty conceiving are also associated with high cortisol levels4. The solution It’s time to tune into your body and strike the right balance. The benefits of moderate and high-intensity exercise are too great to list here. So there’s no need to give up your Cross Fit regime or your daily jog just yet. For those of you who are still contemplating joining the gym, don’t be deterred. There’s simply too much evidence proving the overwhelming benefits of exercise. •

Tips to help you strike the right balance between fitness and health: Incorporate at least one rest day and another gentle exercise day each week. Gentle exercise could be low-intensity fitness (like walking, gentle swimming or a scenic cycle), a restorative yoga class, stretching at home or tai-chi. Manage your stress by eating well and sleeping sufficiently, then cortisol levels are less likely to spiral out of control. Know when to say ‘no’. If you’re feeling stressed and frustrated, it may be tempting to go for a run to let off steam. But you might benefit more from a gentle walk in the fresh air to slow your body down. Different people respond in different ways, try it and see how you feel. Be consistent. If you regularly train at moderate to highintensities, the stress response will reduce overtime. So that sprint session you do tomorrow will cause less cortisol release than it did this time last year.

Sleep on it Sleep deprivation has also been proven to lead to weight gain. Eve Van Cauter, director of the Sleep, Metabolism and Health Center at the University of Chicago summarises studies proving that people who don’t get enough sleep: • Have increased levels of ghrelin (the hunger hormone) and decreased levels of leptin (the satiety/fullness hormone). • Consume about 300 calories a day more than when they are well-rested. • Snack more and do less physical activity5.

Gretchen Masters is the founder of Spring Fitness, and a regular contributor to Inform. References: 1

Epel, E., R. Lapidus, B. McEwen, et al. Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behavior.Psychoneuroendocrinology 26: 37-49, 2001.

Tomlinson, J.W. & P.M. Stewart. The functional consequences of 11_- hydroxysteroid dehydrogenase expression in adipose tissue. Hormone and Metabolism Research 34: 746-751, 2002.

Hill, E.E., Zack, E., Battaglini, C., Viru, M., Hackney, A.C. Exercise and circulating cortisol levels: the intensity threshold effect. Endocrinol Invest 31: 587-91, 2008.

Ulf Lundberg. “Stress hormones in health and illness: The roles of work and gender”. Psychoneuroendocrinology Vol 30, Iss 10: 1017–1021.

WFMY News, “Sleep-Deprived People Eat 300 More Calories A Day”; Chelsi Zash, www.archive.digtriad.com/news/article/167879/1/Sleep-Deprived-People-Eat-300-More-Calories-A-Day

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FEATURE

Let stress go and calm the busy mind In the jungle of modern life, we often work long hours with hectic schedules competing for time for exercise, family, friends and to complete longer lists of things to do. So, how do we avoid succumbing to stress? Words Emma Brown

Positive psychologist, Sarah-Jayne Whiston says that humans find it difficult to let stress go and calm down quickly after a stressful period. But there are simple exercises that help you do just that. Work well by checking in and chilling out

in the workplace, stop and note what’s around you. Observing five things, like a coloured wall, chair, desk, a tea cup and poster, is a mindfulness exercise which helps you to come back into the present moment and calm the ‘monkey mind’.

Our minds bounce from one idea to another, often filling us with anxiety, known as the ‘monkey mind’1.

Humans can get caught up in thinking about the past: ‘I wish I’d done that’ and focus on what went wrong at work and how to alleviate it.

Next time you’re feeling pressured and occupied with stressful thoughts, from a looming deadline or a conflict

By stopping and paying deliberate attention to the present this allows you to check in, to not get caught up in the

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past nor concerned about the future. The psychologist advises setting reminders, such as a timer on your phone or a sticker on your laptop, to prompt you to do this mindfulness exercise at work. “I recommend trying to cultivate, more of a mindful way of being at work, which is a key skill for life in general.” Meditation is really about where you place your attention or focus. Meditating using a mindfulness exercise is a practical way to bring your focus to the present moment and an effective tool to cope with stress long term.

“All we have is the here and now, not the argument last night, nor the deadline at the end of the day.” The benefits of mindfulness exercises include a calmer mind, more clarity and awareness, decreased heart rate and blood pressure, says Sarah-Jayne. A strategy to counter against negative thoughts is to also focus on gratitude when practicing to be present. This also helps to keep a perspective of what’s worthy to focus on. Note the three WWW’s Notice things around you to be grateful for and savour them. Check in and note (the three WWW’s), ‘What went well for me today’?

What did I achieve?

What was a good thing that happened?

What did I handle well, better than before?

It can be as simple as, ‘I was able to breathe in and out well today’. By focusing on things that are working well such as positive relationships, it helps when something isn’t going well, so next time you can find a way through it, says Sarah-Jayne. Lions and tigers and bears, oh my! The characters in The Wizard of Oz increased their stress when they navigated the cowardly lion’s jungle, by repeating their fears: ‘lions and tigers and bears, oh my!’ Mindfulness techniques can help you to avoid doing this, to practice letting

work stresses go and cultivate an attitude where you mindfully leave work at work. This also helps to avoid globalising an issue, such as by making your whole life about a conflict at work. “I see a lot of fear from work and deadline pressure, our demanding work lives don’t seem to be getting easier, so when you leave work don’t take it home. Prioritise your time off to reflect and experience stillness.” Sarah-Jayne asks her clients to write down their concerns and everything they have to do at work then lock it in a filing cabinet and leave it there, when they depart the building. Or if you do take work home, such as checking emails or finishing a report, set a boundary: ‘I’ll work till 7pm, then stop, I won’t check my emails after that’. Putting in more hours causes you to not get enough sleep and be less

productive. “Don’t find an excuse as to why you can’t stop after that deadline turn your phone off.” Cool down to avoid burnout Sarah-Jayne works with executives and creative professionals with highly demanding careers, who are constantly in a state of drive.

They have a drive to work harder, make more money and work hard at the gym too. When you’re constantly in a state of drive you can easily burnout, she says.

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We need some drive to perform but when there’s too much, without time off to recover, we go into alarm then straight to burn out. We need calm and time off too. It’s important to allow ourselves down time, such as at lunchtime, before or after work and adhering to work boundaries to get present, cool down, recover and repair. How to go from red to blue If for example you’re working late, getting up at 5am for adrenalin pumping

As the Compassionate mind approach: The three circles model diagram (below) shows, the three parts of the circle are different types of emotions, the red circle deals with alarm, anxious feelings where cortisol is high which activates the fight or flight response. We need alarm for protection to be ready to react quickly in an emergency.2 The blue circle is the incentive and resource focused system, where

exercise, a parent, or you have a hectic social life, it’s imperative to have some calming, gentle and soothing experiences in your routine. From yoga, Pilates, stretching, taking the dog for a walk or spending time in nature. You can still move your body but allow it to rest and recover. Avoid burning the candle at both ends, by taking time out with cooling sessions that release adrenalin rather than constantly pushing yourself further. Slowing down can be as good as sleeping, says Sarah-Jayne.

we create energy and purpose. Characterised by feelings of drive and excitement, designed to motivate us to seek out the things we want to survive and prosper. The green one is the soothing and contentment system which enables us to bring peacefulness and slowing down to help restore balance, such as the feelings you get from meditation, feeling safe, calm and connected.

Drive | excite | vitality

Compassionate mind approach: The three circles model

Instead of running at lunchtime which creates adrenalin and increases the stress hormone cortisol, see our article ‘Is exercise stressing you out?’ on page 8. It’s just as important to slow down and sit in the park to spot 10 different colours, to be in the present. It’s important to manage stress to balance between stillness, time on and time off, to allow yourself to day dream and bring your attention back to the present, to refresh and refocus.

The red protection system can override the cool and rational resulting in being defensive very quickly, getting angry or anxious. Sarah-Jayne explains that we need to move between all three parts of the circle, from red to green to blue. Like how a cat easily moves from the red zone to defend themselves from a predator, the green zone when looking for food then to a content blue mode. •

Content | safe | connected

Incentive/ resource-focused

Non-wanting/ affiliative focused

Wanting, pursuing, achieving and consuming

Safeness-kindness Soothing

Activating

Anger | anxiety | disgust

Threat-focused Protection and safety-seeking Activating/inhibiting

References: 1

Psychology Today, “Quieting the Monkey Mind with Meditation”; Robert Puff Ph.D. www.psychologytoday.com/blog/meditation-modern-life/201110/quieting-the-monkey-mind-meditation

Netmums, “CMA: The Three Circles model”; www.netmums.com/woman/health-and-happiness/making-mums-happy/cma-the-three-circles-model

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IN FOCUS

Are modern diets creating primitive teeth? Dental Surgeon, Dr John Flutter spoke to Inform about how the western diet is leading to greater demand for orthodontics, in adults and children. Having braces is seen as a rite of passage for teenagers however adults are taking a bigger bite out of orthodontics. There’s a growing demand for adults to use orthodontics to correct crooked teeth and jaw alignment problems in Australia. As between 1994 and 2013, people who were uncomfortable about their dental appearance, increased from 20 to nearly 27 per cent.1 The main difference in adult orthodontics is that their jaws are fully grown which can mean longer treatments and sometimes oral surgery. Studies have found that today teeth tend to be more crooked than those of people who lived centuries ago.1 “Almost all children in the western world are growing up with crooked teeth,” said Dr Flutter BDS (London). The reason is that the shape of the top jaw is determined by the position of the tongue. He explains that the tongue

is like a template, its ideal position is in the roof of the mouth and then the teeth erupt around it. If the tongue is not in the roof of the mouth, the top jaw won’t grow to full size so the teeth become crowded.

America, African tribes, Australian Aborigines and New Zealand Maori. His research found that these communities had beautiful straight teeth and freedom from decay.2

If you observe children they have their mouths open most of the time because the muscles they use to hold their mouth closed are the same ones they chew food with. The modern diet is much softer and require less chewing so children don’t develop the muscles to hold their mouth closed, he says.

Price’s research found that within one generation of eating white sugar and flour, these same populations developed crooked teeth.

We definitely need to eat harder food and often food is cut up and puréed for children. However, by age four, children should be able to chew and tear food the same way adults do.

It’s recommended, based on Price’s research to eat nutrient-dense wholefoods, such as pasture fed meats, wild fish, grains that have been sprouted or fermented and organic vegetables.3 •

Looking for an Orthodontist?

Going back to basics

You can visit our website guhealth.com.au and use the ‘Find a provider’ search tool.

Dr. Weston A. Price, an American dentist studied indigenous communities, including Eskimos and Indians of North

References: 1

Australian Institute of Health and Wellbeing (AIHW), “Oral health and dental care in Australia: key facts and figures 2015”; AIHW, www.aihw.gov.au/publication-detail/?id=60129554382.

The Weston A. Price Foundation, “Weston A. Price, DDS”; Sally Fallon Morell, www.westonaprice.org/health-topics/weston-a-price-dds/.

Rosen Wellness, “Pioneers of Nutrition: Dr. Weston A. Price”; Bernard Rosen, www.brwellness.com/nutrition-news/?p=235.

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FEATURE

Calming foods to alleviate stress Lee Holmes is a holistic nutritionist, author and yoga teacher. She talks to Inform about how to ease stress with calming foods that boost the immune system and soothe inflammation. Words Emma Brown Food can be a natural form of medicine to deal with stress, rather than reaching for a bottle of pills, alcohol, or eating junk food to cope. When you’re feeling agitated, low in energy, having difficulty sleeping, experiencing headaches and tense muscles choose nutrient rich, calming foods and add herbs to soothe your body. Holistic nutritionist, author and yoga teacher, Lee Holmes advises to eat seasonal foods which give your immune system a boost. As your immune system can be strained when you’re under stress, a symptom is frequently catching colds and infections. Vitamin E can help strengthen the immune system, simply by eating eight to 10 almonds a day and including avocado in your diet. “Avocados are really good in autumn, 14

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they’re good for soothing nerves and anxiety and have lots of B vitamins too,” says Holmes. Starting your day Oats are a calming food which can help increase serotonin - a chemical messenger believed to act as a calming mood stabiliser. Lee suggests starting the day with porridge, you can also add turmeric to it to reduce inflammation. Rather than instant porridge, it’s best to have traditional or rolled oats. See her breakfast recipe on page 16 for cranberry and walnut granola, as the omega-3s and B vitamins in walnuts help reduce stress. Nutrients which can combat stress Magnesium can regulate cortisol, creating feelings of wellbeing and helps relax the muscles to calm the body down. Leafy

greens including spinach and kale are excellent sources, the darker the better. Omega-3 fatty acids are good for the adrenal glands which are activated by stress and help to keep cortisol (the stress hormone) levels from spiking. The fatty acids also lower the level of blood fats called triglycerides. “Fish especially salmon are one of the best sources of omega-3s as well as flaxseed oil and chia seeds.” See Holmes’ recipe for salmon chowder on page 17. Chill out by cooking with healing herbs Basil helps to calm the nervous system down and mint is cooling and calming. Rosemary’s good for soothing headaches. Holmes says that sprinkling it onto sweet potato, or pumpkin combines vitamin C and anti oxidant

rich carbohydrates, which also stabilises blood sugars. Indian spices cumin and cardamom are comforting, warming and relaxing for the body and they work well with turmeric and nutmeg. Soothe inflammation Turmeric helps lower inflammation, helps with stress and is good for general wellbeing. It can be added to curries, stir frys, scrambled eggs, frittatas and rice. Turmeric is also good with ovenroasted vegies, such as cauliflower and root vegetables, with garlic, lemon and oil which caramelises nicely. You can also mix it with sautéed greens like kale or spinach, says Holmes. Make calming snacks Easy to make snacks are sliced banana with coconut milk and mint, as bananas have potassium and vitamin B-6, which are good for stress. You can make your own trail mix, with magnesium rich nuts such as walnuts and almonds with seeds and berries. Adding dark chocolate with 85 per cent cocoa can lift your mood, however just a small amount, too much can make you anxious. Eat your smallest meal at night As prescribed by Ayurvedic, Indian traditional medicine, Holmes suggests eating the smallest meal at night and the biggest at lunchtime. If you’re overeating ask yourself: ‘Am I really hungry or is it a stress craving?’. You can try a five-minute visualisation meditation to distract you from overeating, see our featured apps to guide you on page 26. Need help to sleep? Herbal teas including chamomile and lemon myrtle leaf aid sleep. You can make your own soothing tea mixes, such as with chamomile and lavender. Adding nutmeg to a warm drink can also help you sleep. •

Recipes and images by Lee Holmes from superchargedfood.com and her books Heal Your Gut, rrp $29.95 and Eat Yourself Beautiful: Supercharged Food, rrp $35.00 both published by Murdoch Books.

What to eat when you’re feeling stressed Vitamin E to boost the immune system: • almonds, avocado, sunflower seeds and green leafy vegetables. Magnesium to relax muscles: • leafy green vegetables including spinach and kale • beans and nuts • wholegrains such as brown rice and whole wheat bread. Omega-3 fatty acids to keep cortisol levels from spiking: • oily fish such as salmon, trout and sardines, flaxseed oil and chia seeds. Herbs can alleviate stress symptoms: • mint and basil are calming • rosemary can soothe headaches • turmeric helps lower inflammation • cumin and cardamom are relaxing.

To win a copy of Eat Right for Your Shape by Lee Holmes, rrp $35, email magazine@guhealth.com.au telling us how you deal with stress in your life.

Herbal teas and warm drinks aid sleep: • chamomile, lavender and lemon myrtle leaf teas • add nutmeg to warm drinks. Antioxidant and nutrient rich carbohydrates helps your body cope with stress: • the best sources are sweet potato and pumpkin.

See Lee’s recipes on the next pages. u guhealth.com.au

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RECIPES

Cranberry and walnut granola

Tired of grinding your teeth on over-baked processed ready-made granola? Here’s a basic mix you can make at home.

Ingredients 300g (1½ cups) quinoa or brown rice flakes 90g (¾ cup) chopped walnuts

Preparation:

Cooking time:

Serves:

75g (½ cup) dried cranberries

10 minutes

35 minutes

Approx 4

3 tablespoons sunflower seeds 2 tablespoons pepitas (pumpkin seeds)

Method:

2 tablespoons almond flakes

1. Preheat the oven to 180°C and line a baking tray with baking paper.

1 tablespoon flaxseeds

2. Combine the quinoa, walnuts, cranberries, sunflower seeds, pepitas, almond flakes, flaxseeds, cinnamon and nutmeg in a bowl and mix well to combine.

½ teaspoon ground cinnamon

3. Place the coconut oil in a saucepan over medium heat and heat until it has melted. Add the rice malt syrup and vanilla and stir for 30 seconds. Remove from the heat.

60ml (¼ cup) coconut oil

4. Pour the liquid mixture over the dry ingredients and stir well, ensuring the dry ingredients are coated thoroughly. 5. Transfer the granola to the baking tray in a single layer, then cook in the oven for 20 minutes, stirring frequently and breaking up any clumps that form. 6. Remove from the oven, add the coconut flakes, and bake for a further five minutes.

½ teaspoon freshly grated nutmeg 60ml (¼ cup) rice malt syrup, or sweetener of your choice ½ teaspoon alcohol-free vanilla extract 15g (¼ cup) coconut flakes almond milk, to serve

7. Remove from the oven and cool. 8. To serve, place in a bowl and top with almond milk. It also tastes great on its own. 9. This granola keeps for four weeks in an airtight container in a cool dry place.

Search for Holmes’ recipe for a ‘toddy tea’ to soothe inflammation and help with stress on her blog: superchargedfood.com “This tea is your drug-free weapon of prevention, laced with creamy cashew milk and perfumed with healing spices.” 16

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Recipe and image from Eat Yourself Beautiful: Supercharged Food by Lee Holmes, rrp $35 published by Murdoch Books.

Salmon chowder

This satisfying anti-inflammatory dish is a great way to get your omega-3s.

Ingredients

Preparation:

Cooking time:

Serves:

1 tablespoon extra virgin coconut oil

10 minutes

45 minutes

Approx 4

4 salmon fillets (skin and bones removed) ½ onion, diced

Method:

2 garlic cloves, chopped

1. Melt half the coconut oil in a large frying pan over medium heat. Add the salmon and cook for three minutes on each side or until just cooked.

1 celery stalk, diced

2. Set aside until cool enough to handle, then flake into pieces.

1 litre (4 cups) chicken stock

3. Melt the remaining oil in a large saucepan over medium heat. Add the onion, garlic, celery and curry powder, and cook, stirring frequently, for three to four minutes or until the onion is translucent.

2 turnips, peeled and cut into 2.5 cm cubes

4. Add the stock, turnip and parsley and cook, covered, for 20 minutes or until the turnip is soft.

1 cup additive-free coconut milk

5. Add the coconut milk and stir to combine, then remove from the heat and allow to cool slightly. 6. Transfer to a food processor or blender with the flaked salmon and purée until smooth. (Alternatively, purée the soup before adding the fish).

½ teaspoon curry powder

1 teaspoon dried parsley Celtic sea salt and freshly cracked black pepper, to taste fresh flat-leaf (Italian) parsley or micro parsley, to serve

7. Season to taste, garnish with fresh parsley and serve.

TOP TIP

The fatty acids in salmon have anti-inflammatory properties which have been linked with protection against several gastrointestinal diseases. They’re good for the adrenal glands which are activated by stress as they help to keep cortisol (the stress hormone) levels from spiking.

Recipe and image from Heal Your Gut by Lee Holmes, rrp $29.95 published by Murdoch Books.

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FEATURE

A silent disease We’ve all experienced gastrointestinal upset at one stage of our lives but for some, it’s a daily issue. Words Sarah-Jane Collard Sufferers of coeliac disease and Crohn’s disease make up part of this group and, due to the ambiguity surrounding these diseases, symptoms can go untreated for extended periods of time resulting in further health complications. Coeliac disease According to Gastroenterological Society of Australia, one in a hundred Australians are affected by coeliac disease. This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues, commonly malabsorption and bowel disorders. Coeliac disease is genetic and those who are born with one of the two genes, HLA DQ2 or HLA DQ8, are more susceptible to diagnosis. According to Coeliac Australia, a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy 18

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Australians, both men and women of all ages. Neroli is someone who is familiar with this disease as her husband, son and daughter have all been diagnosed with the condition. Her daughter Shania was first diagnosed when she was seven after years of being sick. “She would get home

after school and just collapse on the couch and she wasn’t growing. She kept getting terrible pain.” The results came back positive and, while her lifestyle would change forever, Shania says, “[I was] relieved…I had been sick for so long with no answer and people telling us that we were crazy.”

After Shania saw several doctors, a local doctor asked, ‘we’ve checked everything but have we checked coeliac?’ This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too. Shania and Declan both experienced the usual symptoms but due to Shania’s condition being left untreated over time, she suffered a multitude of issues. Neroli recalls, “Shania had every disease you could get from malnutrition because she wasn’t absorbing anything. Till this day she can’t store iron.” Consuming gluten not only takes a physical toll but has other impacts on her life. The last time she accidentally ate gluten, Shania had just moved schools, “I just caught every single flu that was at the school every time I went back. I barely made it to school that year.” While a gluten-free diet has allowed her family’s health to improve over time, it requires great effort. As Neroli has converted almost her entire home to be gluten-free, her grocery bill has doubled. She has bought an industrialsized freezer due to the perishable nature of gluten-free foods and she described eating out as playing ‘Russian Roulette’. She has found it easier to make everything from scratch and planning ahead is a must. Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free, “they’ll give you a gluten free meal and then pop a bread roll on the side”. Although with the gluten-free diet becoming a trend, there’s now a wider choice in supermarkets and restaurants. Crohn’s disease Crohn’s disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract, usually occurring in the small intestine and colon. It can impact any layer of the intestinal wall, resulting in complications such as strictures and fissures. According to Health Direct Australia, it usually develops in young people from the age of fifteen to thirty and occurs in more women than men.

People are often diagnosed when being treated for other health issues, which was the case for Ursula who was diagnosed when she was 17, “I was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too low.” Symptoms are reoccurring and include abdominal pain, tiredness, diarrhoea and weight loss. These can be managed with medication and sometimes require surgery. Due to ongoing symptoms, the daily impact of Crohn’s disease is present and can be more tolling than realised. Ursula, explains, “in a nutshell it’s so much more harder to deal with than what people think. It makes a massive impact on how you run your life.” Ursula would also have to be in hospital when she experienced flare-ups. Melina from Crohn’s Awareness Australia, has watched her best friend and her son live with the effects of Crohn’s disease. Working with the Children’s Hospital through Crohn’s Awareness Australia, Melina talked

Awareness in Australia Sufferers of both diseases agree that awareness has improved over time but still has a long way to go. Shania elaborates on her constant need to explain her disease, “it surprises people when I explain my symptoms. I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliac.” To make matters worse, when Shania was at school, they did not take her disease seriously, “I used to have people crumbling their sandwiches over my lunches so I couldn’t eat it. I

about the hardship of the kids going through this and how hard it is for their parents, “it’s not just how they feel, it’s the treatment they have to go through. It’s constant, it’s not just something that goes away.” l

She speaks of the difficulty of these silent diseases, the ones you can’t see when you look at someone, “You can’t see it, so people think there’s nothing wrong with you. It becomes a psychological issue for these people as well.” was sitting on the bus and they shoved a muesli bar in my mouth and I got really sick.” Ursula herself was unaware of what Crohn’s disease was when she was diagnosed, “[I] was scared as I had never heard of the condition before.” With efforts of foundations such as Crohn’s Awareness Australia, awareness and understanding in Australia is improving. While Ursula admits that people don’t realise how serious it is, “they’re interested in knowing about it,” which is an encouraging starting point.

References: Gastroenterological Society of Australia. 2015. Gastroenterological Society of Australia. [ONLINE] Available at: www.gesa.org.au/. Coeliac Australia. 2015. Coeliac Australia. [ONLINE] Available at: www.coeliac.org.au/diagnosis/. Health Direct Australia. 2015. Health Direct Australia. [ONLINE] Available at: www.healthdirect.gov.au/crohns-disease-and-ulcerative-colitis.

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FEATURE

Master the art of self-massage Learn how to release tight muscles, reduce stress and keep your body balanced with massage techniques that you can do at home. If you’re feeling tight in your shoulders, one side of your body is stiffer than the other, painful hands or a sore back, learn how to release your muscles, as demonstrated by massage therapist, Baz Steverson. To effectively release muscle tension and pain you can perform your own massage and your body will thank you, says Baz. “By locating tender points in your body and applying the right pressure, this sends a signal to the brain to let go and release the tension in the muscle.” There are key parts to release such as shoulders, neck, back, arms, hands and legs with your own hands, elbows and massage props, even everyday items, like tennis balls. Receiving regular massages from a professional therapist is the pinnacle, says Baz. However as it’s not feasible to do most days and these services can be expensive. Self-massage is a 20

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maintenance tool that you can do every day, along with regular exercise to keep your body balanced and in good health. The more massage you do the more your body responds and remains open. He recommends doing these techniques in the morning, during the day and at night for five minutes a day.

“Your 70-year-old self will thank you.” Where to massage? Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side. Baz says that a lot of his clients don’t realise that they have tightness, such as tension (muscle knot) in the erectors, either side of the spine.

“Bodies have an amazing ability to mask tension and pain. They’re incredibly robust but also very finely balanced.” You can be tense and tight but not be aware until you’ve had a bad sleep, or the tension builds from stress and then you’ll feel tightness, he says. Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation. You can enhance with music, dim light and essential oils, to prepare for a better sleep. “Over time this will take a phenomenal amount of tension out of the body.”

DIY massage equipment includes hands, elbows, broom handle, foam roller and tennis balls.

Do it yourself massage tips

otate your elbow or broom R handle down the mid line of your thighs (along the quadricep muscle – rectus femoris).

The rectus femoris runs from the pelvis and attaches below the knee.

3 Roll a broom stick up and down and side to side on the neck muscles at the base of the skull. These muscles work hard holding up our head, approximately five kilograms, and often are a source of tension headaches.

6 Place a tennis ball in a large sock, flip over your shoulder and roll between your shoulder blades, on the wall or the floor. Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around.

7 Open your arms, with your palms

forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages.

4 Roll a foam roller from your pelvis to your neck. Also place the roller vertically along the length of your spine with arms falling out and rock from side to side.

2 Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle.

Move up and down the roller to find and release tight spots.

Thumbs are a common tight spot as we use them often, when texting, typing and driving.

5 Roll a tennis ball, two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine, from the top of your pelvis to the base of skull.

Also roll and rock from side to side around glutes (buttocks) to release tender points.

From tension, injury, fatigue, stress and repetitive use, not all muscle fibres let go and they get locked, then the rest of the muscle is compromised and has to work harder. To balance your body, movement and massage are the key. If your muscles are not moving they’re stagnating, shortening and putting unnecessary stresses on the tissue and joints, says Baz. l

This position is where your body is the most efficient, there’s equal force between the front and back. This is opposite to how we work at a desk, driving, cooking and reading. When sitting, we have a tendency to collapse, compressing our mid-section and restricting the diaphragm. “We’re not designed to sit for extended periods of time. So when you’re at your desk keep moving, remember to breathe and open up the front of the body into the anatomical position.”

The art of self-massage Watch this video here bit.ly/236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home.

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FEATURE

Go green to relax and recover Immersing yourself in nature does more than help you relax. Here we explore how it can boost your mental and physical health, strengthen relationships and aid recovery. Many scholars, writers, scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing; such as, the 19th century author and naturalist Henry David Thoreau wrote: ‘we need the tonic of wildness’.1 Clinical Psychologist, Chief Happiness Officer and founder of the Happiness Institute, Dr Timothy Sharp says, there are many theories as to why being 22

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in nature is so beneficial, including improving mood and alleviating stress. When people are outside they’re often moving, so there are benefits from exercise, is one theory, he says. “We’re not completely sure why being amongst trees and within greenery is so beneficial. Another theory is an evolutionary one, that people who spent more time outside tended to survive more and also that fresh air and natural light is better for us.”

How many benefits and how often you need to go into nature to receive them, differs for different people. “Keep it simple do what you can to go out in nature every day or at least two times a week,” says Dr Sharp. Every bit counts, most people spend most of their lives in offices, inside at desks in front of computers, this is not ideal but this is how life is now, so do whatever you can to move as often as possible and get outside when you can, ideally in a park, he suggests.

How long will the benefits last? It’s similar to exercise, you’ll feel the benefits as long as you do it regularly. “Like mediation and exercise, you can’t go to the gym once and be fit for life, or do one meditation and be zen like Buddha.” To get the maximum benefits from nature or green spaces, it’s important to minimise distractions and not take your phone. “To get the most out of it, be present and mindful, savour the experience and be grateful for it. If you’re really present for 30 minutes in nature you’ll receive more benefits.”

Wilderness tonic Various studies have proven the benefits of nature to promote healing. Research

shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants, recover quicker and require less medications, says Dr Sharp. A well-known study conducted by Harvard Professor of psychology, Ellen Langer found that simply giving nursinghome residents plants to take care of, not only improved their subjects’ physical health, but also increased their longevity.2 In Japan, ‘Shinrin-yoku’ is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights, sounds and smells of a forest. It’s not unusual for doctors there to prescribe a weekly dose of forest bathing, as a complimentary therapy for high blood pressure, insomnia, immune disorders and to speed up recovery post-surgery.3 As the various evidence demonstrates, there are immediate and long-term favourable, emotional, and physiological changes proceeding from contact with nature through animals, gardens, natural landscapes, and wilderness.4 Positive Psychologist, Sarah-Jayne Whiston recommends that if you can’t get out in nature, even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress.

Dr Sharp believes the benefits, including the reduction of negative emotions such as grief and the enhancement of positive emotions, come from a combination of these factors.

“Walking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness. It’s a great stress buster and a way to feel more positive emotions.” guhealth.com.au

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Relationships bloom in nature According to Dr Sharp, going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness. Walking in nature with a friend or close work colleague affects connecting, it’s relationship strengthening and beneficial for our health and wellbeing, he says. Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces. A UK Study, which he co-authored, found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion. There’s evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better, says Mr White.4 “I’m not going to say it is the magic pill that cures all marriage problems, of course it’s not, but it may be the [background factor] that helps tip the balance towards making more sensible

decisions and having more adult conversations.”4 Spending time with Mother Nature reduces stress, restores us, helps with recovery and relationships, along with exercise, eating well and sleep it’s essential for good health and wellbeing.l

Tips to be more green • Instead of going to the local café for lunch, have a picnic outside with friends. • For your next holiday opt for an off-the-grid escape. Consider camping, or trekking or simply hiring a forest cabin – take a look at Airbnb airbnb.com.au for some inspiration. • Bring the outdoors in – Peace Lilys, Zanzibar and the Chinese Money Tree are great, low maintenance indoor plants. • Join your local community garden, you’ll meet people in your area and help create a green space and learn to grow fresh produce. • Get an annual pass for your state’s National Parks body – this will give you a great excuse to get out and explore the great outdoors more often. You could even consider becoming a conservation volunteer.

References: 1“The Effect of Contact with Natural Environments on Positive and Negative Affect: a Meta-Analysis”; Ethan A. McMahana and David Estesb. Department of Psychological Sciences, Western Oregon University, Monmouth, OR, USA. 2

Harvard magazine, “The Mindfulness Chronicles On ‘the psychology of possibility’”; Cara Feinberg. www.harvardmagazine.com/2010/09/the-mindfulness-chronicles.

Body and Soul. “Health and Nature: Forest Therapy for depression, stress and high blood pressure”; Amy Molloy. www.bodyandsoul.com.au/health/natural+health/ health+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+,40091

Mindfood, “Great outdoors has a lasting effect on mental wellbeing”; Efrosini Costa. www.mindfood.com/article/great-outdoors-have-a-lasting-effect-on-mental-wellbeing/.

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FEATURE

Filling the gap in mental health treatment MindStep™ – a telephonic mental health program was launched to help people with depression and anxiety dive back into life.

When it comes to healthcare Australians are luckier than most, but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life, without the support necessary to assist with a full recovery. Late last year the MindStep™ initiative was launched, in partnership with Remedy Healthcare, to help people with specific mental health conditions make the transition from hospital to living in the community. Olympic diving gold medallist Matthew Mitcham, who has battled depression and anxiety throughout his career, was guest speaker at the launch. He provided a candid account of his experiences of living with depression, which started when he was 14 and how he coped by self-harming, binge drinking and abusing drugs. “I was feeling quite neglected as a child and thinking ‘you know maybe if I’m the best in the world at something my mum will love me and everyone will love me’,” said Matthew.

The Olympic gold medallist said that he didn’t address his depression as he didn’t tell anyone about it. He saw it as a weakness, especially in the macho sporting environment. “The more we talk about mental health, the more we will break down the stigma.” The evidence-based program, which is free of charge to eligible GU Health members, provides tailored support to help people manage depression and anxiety. The initiative is designed to fill the gap between acute care and being at home. The Australian initiative is based on the UK’s National Health Service’s – Improving Access to Psychological Therapies (IAPT) program, which began in 2008. The individualised phone consultations target those with depression and anxiety that have been released from hospital. Since then, over one million people have participated, with over 50 per cent reporting recovery from their symptoms.1 Remedy Healthcare - a subsidiary of

Australian Unity and Flinders Medical Centre in South Australia started MindStep™ locally. In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide, 58 percent of people who completed the program met the clinical definition for recovery.2 Remedy Healthcare has provided health-coaching services since 2008. With MindStep™ they provide access to additional mental health services and support for patients once they are discharged from hospital. The organisation’s Clinical Director, Adjunct Professor, Nancy Huang, says that MindStep™ is a very exciting and innovative mental health offering. “It’s evidence-based and designed to help people manage their mental health conditions once they’ve been discharged into the community. It’s also designed to fill the gap between an acute admission and a person’s capacity to integrate back into the community.” The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms. l With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it.3 MindStep™ is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression.

Olympic gold medallist and guest speaker at the program launch, Matthew Mitcham.

References: 1 Realising the Benefits (2010), and `IAPT: 3 Year report; the First Million Patients` (2012) www.iapt.nhs.uk/about-iapt. 2 ‘Findings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department, Final report’ Commissioned by Southern Mental Health, SA Health. October 2013. Prepared by A/prof Niranjan Bidargaddi, Gabby Jones, Prof Malcolm Battersby. 3 A Way Forward: Equipping Australia’s Mental Health System for the Next Generation (EY & Reach Out Australia 2015)

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FAVOURITE

Get appy Check out these apps designed to help you deal with stress and anxiety. 1

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Ambiance: $4.49 Description: An ‘environment enhancer’ to help you create a relaxing and serene vibe.

Allows you to:

• access over 80 guided meditations. • created for different scenarios in mind – for when you’re commuting, at home, or when you have trouble sleeping and much more. • track your progress

• access over 3,500 free sounds. • create your own personalised playlists. Suitable for: Those who want to create a peaceful environment at any time, or any place that’s convenient. Use it on your: iPhone, iPad, iPod touch and AndroidTM

Suitable for: Anyone wanting to incorporate mindfulness in at any time throughout the day. Use it on your: iPhone, iPad and iPod touch

Sleep Cycle alarm: $1.99 Description: Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested.

I can be anything: $4.49 Description: A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety, stress and fear.

Allows you to: • analyse and track your sleep patterns over time. • measure the quality of your sleep. Suitable for: Those who want a better understanding of their sleep patterns. Use it on your: iPhone and Android

Allows you to: • shift your mindset to unlearn unwanted habits, using the principles of neuroplasticity • increase your concentration capacity Suitable for: People interested creating a positive mindset. Use it on your: iPhone and Google Play

iPhone, iPad and iPod touch are trademarks of Apple Inc., registered in the U.S. and other countries. This article is an independent publication and has not been authorised, sponsored or otherwise approved by Apple Inc. AndroidTM is a trademark of Google Inc. 26

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FAVOURITE

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Terms and conditions: Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation, either expressed or implied, with respect to any product or service supplied by the supplier. Offers are valid until 31 July 2016 unless otherwise specified. GU Health cannot, however be held responsible for any offers not honoured. GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers. These terms and conditions are applicable to all offers in this publication.

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Your health cover is about you, thatâ&#x20AC;&#x2122;s why we put you in control. Online Member Services gives you the access you need to manage your membership. You can make a claim, check your claims history and benefit limits, plus much more.

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