Health and Wellbeing Edition 10

+

health wellbeing ECHUCA-MOAMA, ROCHESTER & KYABRAM

EDITION 10 | FEBRUARY 2014

GUNBOWER'S 'LITTLE FIGHTER'

off to

school FREE

e ta k e s ea l p copy your

6

WAYS TO KEEP YOUR MIND STRONG

life with

epilepsy A McPherson Media Group Publication

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Welcome to a new year and a happy and healthy one at that.

To all the parents out there, I hope your little ones are settling back into school and getting back into a routine.

For first-time school parents, I hope your preps and kinders are enjoying themselves and there haven’t been too many tears.

One parent who shed a few tears was Ellie Robinson, who shares her story with us.

The first day of school for her little boy, Jacobi, was one of mixed emotions as it was a day the young mum never thought would happen.

Born with a rare heart condition, Jacobi has overcome hurdle after hurdle and starting prep this year is just another milestone he has achieved.

Someone else who knows about learning to live with a condition is Jess Craig.

Jess shares her experiences with epilepsy in an attempt to give people a better understanding of the condition and get rid of the stigma often associated with it.

In this edition, we also focus on men’s health after a recent study revealed men in regional areas are more likely to be overweight and at risk of disease than those in major cities.

We get some great advice from Ken McLennan who, at the age of 72, has overcome high cholesterol by walking and eating right.

Keeping your mind active in your older age is just as important as your keeping your body in shape.

Some elderly members at Murray Human Services show us how they’re keeping their brains young.

As it’s the start of a new year, we also have lots of back to school and summer goodies, including some great recipes, perfect for when entertaining family and friends.

So sit back, relax and enjoy.

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contents Real stories

Recipes

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20 S UMMERTIME ENTERTAINING

O FF TO SCHOOL

Jacobi Robinson, who defied the odds to overcome a rare heart condition, has achieved another milestone, with the fiveyear-old starting school.

Advertising: Kerry Vevers, Riverine Herald Features & Magazines Manager P: 5483 0511 E: kerry.vevers@riverineherald.com.au Cover photo: Jacobi Robinson with his mother Ellie.

Simple, delicious recipes to make entertaining a breeze.

A word from our experts

8 LIFE WITH EPILEPSY

Jess Craig talks about her experience.

6 ALISON KABLE

12 F IGHTING FIT AT 72

Investing in your Children’s Education

When Ken McLennan puts his mind to something, he does it. Getting fit was no exception.

7 ENHANCED HEALTH ACUPUNCTURE & CHINESE MEDICINE

eating the Ear Infection - Antibiotic merry-goB round

Health & wellbeing

10 EYE SURGEONS BENDIGO

11 M EN'S HEALTH

acular Degeneration is Australia’s leading M cause of blindness

District men are being encouraged to do more physical activity after a study found Australian men living and working in regional areas are more likely to be overweight and obese and more prone to cardiovascular diseases than those in major cities.

14 AGE

. IT'S JUST A NUMBER

Designed by: Emma

Chandler, Rich River Printers, 270 Hare St Echuca P: 5483 0538 E: emma.chandler@riverineherald.com.au

See page 2

They say age is just a number and it’s true for elderly members of Murray Human Services who are proving it is never too late to learn a new skill.

15 6 WAYS TO KEEP YOUR MIND STRONG

We expect the prowess of our joints and lungs to slowly decline as we age, but the thought of our minds doing the same is intolerable. Here are some top prevention tips worth their weight in wits, plus a few to forget.

16 MURRAY HUMAN SERVICES chieving great lives with A Murray Human Services

18 GREATER MURRAY YMCA Why...? That's Y!

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3

OFF TO

school Jacobi Robinson, who defied the odds to overcome a rare heart condition, has achieved another milestone, with the five-year-old starting school recently.

Gunbower’s little fighter has been in and out of hospital for most of his life, so his first day of prep was a bitter sweet moment for parents Ellie and Corbin.

“I’ve taken care of him at home for so long and now he’s going to school,” Ellie said.

“It’s been very emotional for me.”

However, Jacobi has taken it all in his stride.

“He is so excited to be starting school,” Ellie said.

“He had a few transitions (last year) and just loved it.

“He is with 10 other preps and two of them are his cousins.”

Little fighter: Jacobi Robinson after his first heart operation.

Photo submitted

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health + wellbeing

Jacobi will also join big brother Seth, 7, who is in grade 2.

Ellie said Jacobi would also have the help of an aide in the classroom.

“He finds it hard to sit still, so the aide will sit down with him and help him,” she said.

“I know he is a little different to other kids, but I just hope he is treated like everyone else.”

Because of his heart, Jacobi gets puffed out easily, especially when he runs around.

“He lifts up his shirt to show the kids his scar and tells them he has a sore heart,” Ellie said.

Jacobi was born with an interrupted aortic arch, which means his aorta was not joined to his heart.

He was also born with holes in his heart and has DiGeorge syndrome, a

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condition which can cause problems with the immune system, congenital heart defects and abnormalities of the parathyroid glands.

Although he underwent open heart surgery to reconnect the aorta after he was born, he had to have a second operation to close some of the holes.

Regular check-ups at the Royal Children’s Hospital have now reduced to yearly visits, where an electrocardiography and echocardiogram are carried out to check Jacobi’s heart.

Jacobi had physiotherapy for the first five years of his life to help with his feet and he still sees a speech therapist.

“His speech is so much better. He has really improved,” Ellie said.

Apart from one setback in June last year, where Jacobi had to be hospitalised for several days, his health was improving, Ellie said.

“We went on a holiday and were driving to Mackay and when we were going through the mountains, Jacobi

kept passing out,” she said.

“He couldn’t handle the altitude. We had to call an ambulance. I had to keep shaking him to wake him up. It was really scary.”

Who knows the way back to feeling great? We do.

Ellie said the future looked good for her son and it was all thanks to his determination and the support from the Royal Children’s Hospital and Heart Kids.

“He might need an operation on his aorta when he’s older, but we’ll just have to wait and see,” she said.

“For now, we’re just enjoying every day.”

About 18 months ago, the Robinsons welcomed another addition to the family, with the birth of little Elvey.

Although Jacobi is a little jealous of the attention Elvey gets, he certainly loves his little brother.

“He’s a cheeky little boy, but a really good kid,” Ellie said.

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Advertorial

Investing in your Children’s Education For parents just recovering from the cost of Christmas, the expenses involved with the return to school can seem overwhelming.

However, some simple planning can help to reduce the cost pressures of sending the kids back to school: 1. School fees- after a mortgage, education costs can be one of the family’s biggest expenses, so it pays to plan carefully. Some families choose to use a dedicated education savings plan, managed fund or a high-interest savings account to prepare for the costs of school and/or tertiary education.

By making regular deposits into the savings tool of your choice, it can help spread the cost of education and also earn some interest.

When it comes to private education, there are often discounts for paying school fees in full rather than in instalments. If manageable, this could save parents a considerable amount. Alternatively, many schools have a direct debit system where fees are paid regularly and can easily be managed as part of the family budget.

2. Assistance- take advantage of any family and childcare benefits available to you, such as the Schoolkids Bonus (www.humanservices.gov.au/customer/ services/schoolkids-bonus) if eligible.

3. Education expenses- when budgeting for education costs for the year, it can help to make a list of all the expected

expenses. While fees, uniforms, shoes and stationery are the obvious ones, don’t forget school camps and excursions, music lessons, fees for sporting activities and different sport uniforms, internet access and computers.

The cost of text books and stationery can be reduced if you shop around.

Many text books are available new or second-hand at reduced prices from online sellers. While many schools also have sales at the end of each year for students to buy and sell used books.

4. Lunches- an obvious money saver is sending a packed lunch to school instead of giving the kids lunch money.

5. Pocket money- the start of a new school year is often the time when families review pocket money. How much a parent gives can depend on the age of the child, what they are expected to do to earn it, and how much disposable income you want them to have access to.

1+1=2

A

B

C

If you would like to discuss budgeting and wealth accumulation, contact us for an obligation-free discussion about how we can assist you. Alison Kable and staff can be contacted at 254 Anstruther Street, Echuca or on 54822 239.

Thinking about the future?

Here at Alison Kable Financial Services we help local families every year, and we understand the important issues you’ll need to access during your children’s education.

Alison Kable Financial Services can assist with advice on: • Your financial options for education expenses.

• Assistance opportunities and Centrelink issues.

• Budget and expense provisions.

Alison Kable and Barb Kelly are Certified Financial Planners and Authorised Representatives of AMP Financial Planning Pty Ltd, AFS Licence no. 232706. This article contains general information only. It does not take into account your objectives, financial situation or needs. Please consider the appropriateness of the information in light of your personal circumstances.

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health + wellbeing

Advertorial

Beating the Ear Infection Antibiotic merry-go-round Ear infections are a frequent problem for children. Almost two thirds of children will have at least one ear infection by the time they are 2 years old. Some children can have up to 20 infections in their first year. With such extreme statistics, we need to find a way to not only treat these infections, but also prevent them. Simply giving antibiotics is not enough, and often is neither necessary nor medically indicated.

Although considered a normal part of growing up in western society, childhood ear infections are basically nonexistant in China.

What is their secret? A simple answer: a diet that nurtures the young digestive tract.

Chinese medicine practitioners believe that almost all childhood diseases under the age of 6 begin as a form of indigestion. Thus in order to keep children healthy a well regulated diet is of utmost importance. In our culture today, it is very common to see children aged one and up consuming large amounts of what are considered healthy foods: dairy products, raw fruits and vegetables, fruit juices, and cold drinks. However, the Chinese believe that each one of these foods is hard for a child to digest. In addition, constant introduction of these congestive foods gradually weakens the digestive system and, over a period of time leads them to develop food damage, otherwise what is known as food stagnation. This stagnation leads to the accumulation of internal dampness and heat. As the heat rises, this results in stuffy noses, ear infections, and sinus problems.

The Chinese believe that minor interventions in children's care can provide dramatic changes. With early intervention, the cyclic pattern of recurrent

Suzy McCleary

ear infection and antibiotic use can be avoided.

The Chinese are extremely careful when it comes to feeding young children. A typical healthy diet initially consists mainly of rice cereal and cooked vegetables once solids are introduced after 6 months of age. The stomach readily heats and breaks down these foods so that nutrients can be easily absorbed and waste products As a eliminated.

the tubes to open and drain, and fluids will help fight an infection.

When treating ear infections, offering a viable alternative to antibiotics is not only gratifying for the parents but also helps to prevent a lifetime of deficiency patterns in the child created by repeated infections and the over-use of antibiotics.

Antibiotics are always available as a backup if

the initial acute ear infection formula is not result of Chinese sufficient. However, 80% of infections Medicine treatment, clear on their own, regardless of the the incidence of recurrent cause being viral or bacterial. As an ear infections significantly interesting side note, children who have decreases. It also potentially had two ear infections within 3 months averts antibiotic use or the need for tubes to be are more likely to have another ear surgically inserted in infection, especially if the infection was the ears. treated with antibiotics.

Chinese Medicine also advocates that during an acute ear infection • it is best to avoid greasy and phlegm producing foods, such as bananas, avocados, peanuts, cheese, milk and cold foods.

• Take a probiotic to support the good bacteria of the body, and Chinese herbs as needed to treat both the pain and the infection.

• Apply heat to the ear with a warm washcloth .

• Encourage rest • Raise the head of the bed or crib to help the tubes drain naturally.

• Offer fluids. The very action of swallowing helps

However, you should also seek professional medical advice if your child is experiencing other symptoms including sudden hearing loss or dizziness, a high fever or stiff neck, or you suspect that your child's eardrum has burst and has fluid that looks like pus or blood draining from the ear.

Make an appointment with qualified Chinese Medicine Practitioners Suzy McCleary and Yoo Sun Hwang.

For all the latest research in TCM visit our website. www.enhancedhealth.com.au Phone 03 5480 2095 337 High St, Echuca health + wellbeing

7

LIFE WITH

epile

RIVERINE HERALD JOURNALIST, JESS CRAIG, talks about lviing with epilepsy Epilepsy has been a constant presence in my life for a decade.

It’s a strange thing to deal with.

Most of the time, I forget that I have it.

Then there are days where it is the most consuming thing in my life.

I was diagnosed with epilepsy when I was 16 after a few grand mal (tonic clonic) seizures - the most common type of seizure people associate with epilepsy.

No-one knows how I got it and no-one else in my family has it. It’s not genetic, it’s just unfortunate.

The most common comment I get when I have to tell people I have epilepsy is ‘‘really, you don’t look like it’’ to which I always feel like replying ‘‘well, what does an epileptic look like?’’

Then I get the people who like to tell me jokes about epileptics: what do you do if you see an epileptic having a seizure in the bath? Throw your washing in.

They’d be funny if I hadn’t heard them all a hundred times before.

I take medication to control my seizures, but there’s still lots of things I can’t do if I’m by myself.

The main one is swimming. I used to love doing laps in the town pool where I grew up, but I can’t do that now unless someone comes with me, in case I have a seizure and drown.

At the age of 26, that makes me feel like a ridiculous burden.

I also had to get approval to drive a car and I’ve got to watch my alcohol intake.

I struggle with really bad anxiety most days and I’ve battled with depression since my diagnosis.

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health + wellbeing

epsy

Seizure first aid

TONIC CLONIC SEIZURES A convulsive or tonic clonic seizure starts when someone loses consciousness, stiffens unexpectedly, falls to the ground and starts jerking.

How to help:  Time the seizure.

I’ve gone through stages where I’ve felt very alone and it’s only through the support of my family, friends and my wonderful partner that I’ve been able to accept that epilepsy is just part of my life, not the end of it.

I’m certainly one of the lucky ones and the seizures I was having before I went on medication were few and far between.

Some people have them every day, some even have several in a day.

Seizures are painful and terrifying and frightening for people who haven’t seen one before.

It’s difficult to describe how they feel and I’m not sure if they feel the same for everyone with the disorder, despite how common it is, I’ve never met anyone else with epilepsy.

thing about having a seizure is not knowing whether I’m going to wake up again or not.

 Protect from injury – remove any hard objects from the area.

To have that thought in your head while you’re having a seizure is very scary.

 Protect the head as best you can — place something soft under the head.

Epilepsy seems to have a lot of stigma surrounding it and I think that’s purely because people aren’t familiar with it, or have been told the wrong information.

There are a lot of misconceptions about seizures (like the fact that all epileptics are triggered by strobe lights. I’m not and most aren’t), but the best thing you can do is just be educated.

 Gently roll the person on their side – as soon as it is possible to do so to assist with breathing.  Stay with the person until the seizure ends naturally.  Calmly talk to the person until they regain consciousness. Let them know where they are, that they are safe and that you will stay with them while they recover.  Keep onlookers away.  Do not restrain the person’s movements.

• Specialists in hearing examinations and evaluations since 1989

I’ve tried to never let epilepsy stop me from doing anything.

• Sales and same day servicing where possible, of all makes of hearing aids

I’ve travelled, I’ve studied, I have a career that I love and I have a very happy life.

• Free hearing aid trials with 60 day return option

I also get a strange ringing sound in my ears.

I think once you let the negative side of things become your focus, that’s when it takes control.

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Then I black out for several minutes, usually waking up on the floor or in an ambulance or hospital.

Life is short. I figure you might as well play the cards you’re dealt as best you can, while you can.

At the same time, that arm feels like it is being twisted back around behind me and I get very panicked and frightened when I feel it happening.

Undoubtedly, the most distressing

"I’ve tried to never let epilepsy stop me from doing anything. "

 Call triple 0  After the seizure, the person should be placed on their left side.  Keep in mind there is a small risk of post-seizure vomiting, before the person is fully alert.

Therefore, the person’s head should be turned so that any vomit will drain out of the mouth without being inhaled.  Stay with the person until they recover (five to 20 minutes).

Hearing loss can be more noticeable than hearing aids

Yes, it’s scary when you see one happen and you’ll probably panic, but just knowing the basics of what to do when someone is having a seizure is helpful.

Mine manifests in my right arm, starting with the feeling of really painful pins-and-needles in my arm.

 Do not force anything into the mouth.

Rod Newlyn

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Adam Newlyn

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9

Advertorial

Macular Degeneration is Australia’s leading cause of blindness Dr Farokh Irani (MBBS, Dip Anat, FRANZCO) - Ophthalmologist at EYE SURGEONS BENDIGO provides expert commentary on this important condition. This is the second part of a series on eye diseases affecting vision.

What is macula degeneration?

Macular Degeneration is a degenerative disease that erodes the Macula. This is the central part of the retina at the back of the eye and is responsible for providing clear, sharp, detailed vision, that is tasks such as reading, driving, and recognising faces. The condition may manifest gradually over many years or acutely with vision falling off over days to weeks.

underneath the macula. These vessels leak blood and fluid, which damages the macula and makes central vision appear blurry and distorted.

What treatment is available?

In early macular changes before much visual loss, the advice given will include: cessation of smoking, a good diet with fresh green vegetables and some fish, regular exercise and monitoring the central vision What are the symptoms? with a special grid.

Gradual progression may not be noticed Of recent there has been profound advances for a while and vision loss may take in the treatment of the wet form.

In Australia, this The mainstay of treatment for wet years to occur. Initial problems may be the need for more light to see macular degeneration is monthly disease affects 1 in small print or difficulties adjusting or two monthly injections into the 7 people over age 50 from light to dark. Later, the eye of a drug that causes the new and is the leading vision starts to fail and there may vessels to involute and regress. In be distortion where straight edges 95% of people this will stabilise the cause of irreversible appear crooked. In advanced vision and no further reduction will blindness in the cases there is total loss of central occur (hence the importance of early developed world. intervention). Most gratifyingly, 40% vision and legal blindness. Peripheral vision often remains intact. This may of patients actually gain vision. This may occur in one or both eyes. have to be continued for a very long period of time but the procedure is quick, painless and very Who is at risk? effective.

The main risk factors for this disease are family Other treatments involve laser to the area near and history, cigarette smoking and age. Those with firstaround the macula. degree relatives who have this condition have an In established cases, management is directed at other increased risk and should be monitored for early co-existing treatable eye diseases, such as cataracts signs. and glaucoma. Low vision aides such as magnifiers Are there different types of macular degeneration?

There are two types of this disease. These may coexist may be of value. in any individual.

The Dry form is where the macula wastes away at a rate than can be gradual or fast. An eye test before this stage can identify people at high risk for this condition by the appearance of yellow deposits or pigment at the macula.

The Wet form of age-related macular degeneration is associated with severe vision loss that can worsen rapidly. This form of the condition is characterized by the growth of abnormal, fragile blood vessels

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health + wellbeing

What about the other eye?

If the disease only affects one eye, or is asymmetric, then consideration must be given to the fellow eye, which has a high risk of developing this disease.

Hence regular monitoring is important. This is done at home with a special grid and periodic office visits to an eye practitioner.

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MEN'S health District men are being encouraged to do more physical activity after a study found Australian men living and working in regional areas are more likely to be overweight, obese and more prone to cardiovascular diseases than those in major cities.

They were also found to lead unhealthier lifestyles and are more likely to drink and smoke and not meet recommended physical activity guidelines.

development of many chronic diseases, we should

Snap Fitness personal trainer Sally Halliwell said she agreed with the study.

said.

“Families where the adults are in that age group can struggle financially, leading to added stress and no time to exercise,” she said.

worried about their weight, are overweight or diabetic?

We do see a few male clients and members coming into the gym, which is great. They come in concerned for their health and many of them have not exercised regularly for years. We also have many who are very health conscious and are regulars.

intervene at this age group to cushion the impact on our health care system,” study author Jason Wong

“Part of the issue with this age group of men could be that they stopped playing sport or have different priorities.

“We also see it in the flow of memberships here too.

I believe there is some merit in aiding financially to enable men of 40-plus to exercise. I also think education is also the key.

“Following this study, we examined challenges

“Rural young men often play team sports, but once they get too old for the high intensity of those sports, they often don’t know what to do and by then, the family issues come into play.”

now. Some of the reasons are injuries, family

The study, published by Sports Medicine Australia, found Australian men, over the age of 40 with no post-high school education living and working in regional areas, had a 20 per cent higher risk of not meeting recommended physical activity guidelines.

2 D o you see many men aged over 40 who are

and perceptions of physical activity opportunities

3W hat is a good workout routine for men over 40?

My suggestion would be to start an exercise program two to three times a week. This should include cardio (for heart and lung health) and weighted exercise (maintain/build lean muscle and strength, as well as assisting in bone density).

for these men. Many of them used to be very active when they were younger, but are less active commitments and irregular work hours.”

We sat down with Snap Fitness personal trainer Sally Halliwell to ask her some questions.

4W hat happens to the body after the age of 40?

Testosterone levels gradually decrease. This is responsible for libido, lean muscle mass, bone density, strength, energy, mood, ambition and maintenance of body fat. The drop in testosterone can increase with a sedentary lifestyle, poor diet and environmental factors.

1 What are the biggest physical health issues facing men aged over 40?

Physical activity has been shown to vastly improve the health outcomes of people suffering from obesity, type 2 diabetes and cardiovascular disease.

Poor diet linked to supporting a busy time poor

“Since physical activity is a modifiable behaviour that can reduce risk factors linked to the

pressure), high cholesterol, pre-diabetic condition

lifestyle. This, in turn, causes some major health

5W hat is your advice to men aged over 40?

Look at your lifestyle; smoking, diet, weight range, get moving, limit alcohol, manage stress and don’t avoid the doctor. Have the appropriate health checks to catch problems early.

problems such as hypertension (high blood and diabetes.

health + wellbeing

11

Fighting fit AT 72 When Ken McLennan puts his mind to something, he does it.

After discovering he had high cholesterol in his late 60s, the Kyabram resident started walking 7-9km a night six times a week.

Now, at the age of 72, he walks up to 12km.

“Within two weeks and after revisiting the doctor, I was back on track again,” he said.

Not only did he lower cholesterol, Ken started feeling and looking better.

“It’s made a big difference to my breathing, movement and many aspects of my life,” he said.

“It makes me feel a lot better, I can do things that I couldn’t before and I am much fitter.

“The doctor is amazed at the condition I am in for my age.

“I can only attribute that to physically walking religiously.”

Giving up cigarettes in 2001, after smoking for most of his life, was also one of the best decisions of his life, he said.

“In my later years, I suffered from small cancers on my ears and side of my face, so I gave up smoking,” he said.

“When I set my mind to something, I do it.”

When Ken’s doctor suggested he only eat fatty foods in moderation, he did that too.

“I am careful as to what I eat and I don’t go overboard,” he said.

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health + wellbeing

Ken said it was important to keep active when people became older, particularly in retirement.

Retiring in 2008, Ken worked for the DPI for more than 45 years, starting as a dairy hand and working his way up to pasture development before becoming a farm manager.

“It was physical work. Later in life, it was not as physical as I was driving around in a ute to see what was being done,” he said.

“When I retired, I found it a little bit difficult, but I quickly started doing a few odd jobs around the house and garden, so I am still quite active.”

When it comes to walking, Ken stressed it had to be at least 30 minutes.

“You have to get your heart rate up and a sweat up. It’s pointless if you’re just going to go down the street and back,” he said.

“It must be a brisk walk.”

He also advised people, particularly men, to have regular check-ups with their doctor.

“You have to listen to the doctor and take notice,” he said.

“You’re being neglectful if you don’t.”

With a beautiful wife, three sons and seven grandchildren, Ken said life was good.

“I am only 72 after all,” he said.

As long as individuals over 70 are cleared by their doctor, moderate exercise offers numerous health benefits.

Seniors should strive for a balanced workout including aerobic activity, strength training and balance and flexibility exercises. Staying active benefits seniors’ physical, emotional and mental health. The physical activity of people over 70 should be closely monitored by a medical professional as seniors are at a higher risk for complications.

Low-Impact Aerobics Many low-impact aerobic activities are appropriate for those over 70, such as walking, swimming and riding a stationary bike. Seniors may find the low and reclined seat of a recumbent stationary bike more comfortable and safe to operate than an upright model. The American College of

Sports Medicine recommends that seniors engage in exercise that pushes their heart rate into a range that is 55 percent to 90 percent of their maximum heart rate -- age subtracted from 220. For those who are frail or have been sedentary, strive for the lower end of the target heart rate range.

Strength training can counteract the typical muscle mass loss that occurs with advanced age and can decrease the risk of falls and broken bones.

According to the American College of Sports Medicine, a two- to threefold increase in the muscle strength of older adults can be achieved in just three to four months of consistent resistance training. Hand weights and

resistance bands are safe and effective forms of strength training for seniors.

Pilates and tai chi help build core strength, reinforcing balance skills and improving range of motion.

Building Flexibility and Balance It is crucial for seniors to maintain good flexibility and balance skills to reduce the risk of falls. Yoga and tai chi are excellent forms of gentle exercise that improve flexibility and balance.

Yoga and tai chi also help strengthen mental awareness and concentration, which can further reduce the risk of falls and injuries. Poses and exercises can be modified to accommodate physical limitations. These disciplines can improve seniors’ confidence in

performing daily activities safely and independently.

Cautions and Concerns Seniors with cardiac issues, diabetes, osteoporosis or arthritis are at higher risk of health complications from exercising and should be monitored closely by a health professional. People over 70 are more sensitive to extreme temperatures, putting them at greater risk of dehydration, overexertion, heat stroke and cold injuries. Seniors should keep track of their heart rate with a heart rate monitor to reduce the risk of overexertion. When lifting weights, proper breathing techniques should be reinforced to prevent drops in blood pressure.

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AGE. It's just a number They say age is just a number and it’s true for elderly members of Murray Human Services who are proving it is never too late to learn a new skill.

The members have been learning to use technology to keep their brains active with the help of MHS’s Digital Literacy Course.

Students use devices such as the Apple iPad and the course teaches useful skills such as how to keep in touch with family by email, using social media, browsing the internet and taking photos.

MHS quality manager Angela Townsend said the course had seen great results.

“The brain-health benefits of embracing new technology and tackling new challenges are immense,” Ms Townsend said.

Widespread research has shown that keeping the mind healthy and active is an important factor in the prevention or delay of Alzheimer’s disease and dementia.

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It has also shown that an active social life is key factor that can keep the brain fit and healthy.

Ms Townsend said the MHS course had helped its clients keep and develop social skills.

“Clients using the communication systems on the iPad have gained self-esteem and confidence while others are initiating conversation, which is a big step forward in communication,” she said.

iPad application was Talking Tom. Applications like Talking Tom interact and communicate with the user with the simple touch or swipe of a finger and through repeating back words and phrases.

Gloria Hughes, 73, said her favourite

As Alzheimer’s and dementia damage brain cells, the brain reserve gives new cells which can overcome damage.

Some factors surrounding Alzheimer’s and dementia such as family genes are obviously out of one’s control, however researchers say people who regularly stimulate and challenge their brain are less likely to develop these diseases.

MHS will run four Digital Literacy Courses this year. Contact MHS Trainer Karen Carpenter for more information on: 5480 6611.

When the brain learns something new, it will create a new cell. Studies have shown that continued learning through regular, complex challenges

http://www.yourbrainmatters.org.au/ brain-health-program/brain/mentalactivity/what-is-the-evidence

'an active social life is key factor that can keep the brain fit and healthy.'

“The clients are eager to try new apps, especially the interactive apps which allow them to be physically involved in games while developing their skills and creativity.”

increases what is called “brain reserve”.

Sources: http://www.alz.org/research/science/ alzheimers_prevention_and_risk. asp#social http://www.helpguide.org/elder/ alzheimers_prevention_slowing_ down_treatment.htm

6 Ways to Keep Your Mind Strong We expect the prowess of our joints and lungs to slowly decline as we age, but the thought of our minds doing the same is intolerable. Here are some top prevention tips worth their weight in wits, plus a few to forget.

1

Do something!

Scientists are starting to think that regular aerobic exercise may be the single most important thing you can do for the long-term health of your brain. While the heart and lungs respond loudly to a sprint on the treadmill, the brain is quietly getting fitter with each step, too. Aim for at least 30 minutes of physical activity every other day.

Echuca Brazilian Jiu – Jitsu

Children’s Classes –Thursday only 5–9 years Pee Wee’s 4:30 – 5:15pm 10–14 years Juniors 5:15 – 6pm

Adults Classes Tuesday – Gi (uniform) 6–7pm Tuesday – Gi Beginners (fundamentals only) 7–7.45pm Thursday – NoGi (Shorts-shirt) 6–7pm ASK ABOUT: • BULLY PROGRAM • SELF DEFENCE COURSE • PERSONAL TRAINING • ASSISTANT INSTRUCTOR PROGRAM

BRAZILIAN JIU – JITSU BJJ promotes the concept that a smaller, weaker person can successfully defend against a bigger, stronger assailant by using leverage and proper technique, taking the fight to the ground.

Brazilian Jiu – Jitsu is a martial art based in ground fighting. It is unlike many other ground fighting styles, particularly in the way that it teaches practitioners to fight from their backs.

Today, nearly all MMA fighters train in Brazilian Jiu – Jitsu due to the success that past practitioners have had in the sport.

BJJ is excellent Martial Arts for self defence and it uses controlling manoeuvres to stop an aggressor without using any striking techniques.

Echuca Brazilian Jiu – Jitsu 81 Service Street, Echuca Mob: 0418 505 049 Email: info@wickhamsmartialarts.com Web: www.wickhamsmartialarts.com

2

Eat, eat, eat

Too much or too little energy throws a kink in the brain’s delicate machinery. A low glycemic diet — high fibre, with moderate amounts of fat and protein — is broken down more slowly in the body than high glycemic foods, such as sweets and white starches.

A steady pace of digestion in the gut gives a more reliable flow of energy to the brain, likely optimizing the organ’s long-term health and performance.

3

Watch that diet

While overindulging can make the brain sluggish and lead to long-term detriments to your brain, too few calories can also impair brain function. Extreme dieting can cause some diehards to feel stretches of calm — a feeling that may underlie the addiction of anorexia — but many studies have also linked dieting with distraction, confusion and memory impairment.

4

Take care of your body

Largely preventable diseases — such as Type II diabetes, obesity and hypertension — all affect your brain, too. System-wide health concerns have been linked to an increased risk of cognitive decline and memory impairments. Keeping your circulatory system in working order, by, say, avoiding cigarettes and saturated fat, lessens the onslaught of age-related damage to the brain.

5

Get your beauty rest

When we rest and dream, memories are sifted through, some discarded, others consolidated and saved. When we don't sleep, a recent study found, proteins build up on synapses, possibly making it hard to think and learn new things.

Furthermore, chronically sleeping poorly (in contrast to not enough) is linked to cognitive decline in old age, although the relationship may not be causal.

6

Eat fish

Some theories credit the introduction of fish into the human diet with the evolution of our tremendous cognitive prowess.

Essential fatty acids, such as Omega 3s, are critical to brain function and are proving beneficial for treating such brain-sapping ailments as depression. Studies on the efficacy of Omega 3 supplements, however, have had mixed results, so get doses from food sources, such as flax seeds, fatty fish and grass-fed animals.

Source: http://www.prevention.com

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Achieving great lives with Murray Human Services

Pathways to independence

PROVIDING DISABILITY SUPPORT SERVICES ACROSS THE REGION TAILORED TO MEET INDIVIDUAL NEEDS. Day services We offer flexible opportunities and exciting choices for individuals to achieve their dreams and goals within supported, tailored environments and the community.

TRANSPORT Extensive transport networks allowing individuals living in rural and remote areas to access services from their local area.

Supported Accommodation & Outreach Accommodation for individuals requiring full support in a home environment; outreach support is provided to clients who can live independently.

Training & Education Nationally accredited Certificate III, IV and Diploma courses for those wishing to work in the disability sector. Also short courses for adults with disabilities to provide pathways for further education and employment. We are a disability service provider offering training in our industry

by quality trainers. Volunteer opportunities and industry exposure are also part of the package.

TASK FORCE MHS is committed to providing ongoing training, upskilling and support so our team members can reach their full potential.

• Car wash • Mail collating • Commercial cleaning • Packaging • Secondhand retail store • Pallet manufacturing • Paver manufacturing At Murray Human Services it’s our mission to empower people with disabilities to live great lives, and to partner with people of all abilities to lead community change to achieve full social inclusion.

OUR AIMS • Individualised planning and support • Flexible service delivery outside traditional service hours • Client directed plans • One person – One plan.

We support people to achieve great lives.

“Working with ALL abilities” We encourage you to enjoy the DVD on our website today.

MURRAY HUMAN SERVICES 16

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■ Day Services ■ S upported Accommodation ■ Outreach

■ KYABRAM • Day Services

■ ECHUCA • Day Services • Accommodation • Task Force • RTO • Head office

■ COHUNA • Day Services

■ KERANG • Task Force • Secondhand Shop • Day Services

■ SWAN HILL • Day Services • Task Force

■ Transport ■ Training & Education ■ Task Force

www.murrayhumanservices.org.au Phone: 5480 6611

The right fit Purchasing school shoes might be unavoidable – but it’s worth spending a bit of time getting it right.

Moama paediatrician Tamarra Nicholls said a properly-fitted shoe can reduce the risk of foot pain and deformity and will also support your child’s foot as they continue to grow.

Tamarra’s guidelines for the perfect fit are: • The length should be a thumbs width longer than the longest toe and deep enough to avoid pressure on the tips and top of toes.

• A firm adjustable fastening device around the instep is required; laces or Velcro straps are suitable. This is to hold the foot against the heel and prevent slipping.

• A low broad heel will provide stability. ●• The toe box should be wide and round to avoid cramping the toes.

Tamarra also believes in quality versus quantity when budgeting for school shoes.

“Buying one or two good pair of shoes will prevent more complications because of the quality of materials used in the cushioning and upper of the shoe.”

“Every child should have a good pair of school shoes and good sports shoes rather than heaps of cheaper shoes.

Once they are at school, they are spending most of their time in these shoes,” she said.

Tamarra also warns to steer clear of second-hand shoes.

She said it’s best to shop at a reputable shoe store that will have dedicated staff who will spend time fitting your child’s shoe.

“Avoid handed down shoes as the wear patterns can affect your child’s walking, balance and support,” she said.

Children can have rapid growth spurts that cause the shoes to be too tight so it is recommended by Podiatrist’s to check the fit of the shoe every month.

Echuca mother Vicki Laffy said she purchased leather shoes for her daughter Delaney, 8, who is in Grade 3, and will continue to do so for her fiveyear old daughter Isla who is starting Prep and joining her sister at Echuca East Primary School.

“Leather is good because it keeps the wet out of the shoe. They also would last the whole year,” she said “For the little ones we get Velcro because it’s easier and quicker to get in and out of. The school recommends this, too.”

It’s easy to have your children’s feet out of sight and out of mind but Tamarra said parents need to look out for these health problems as a child develops:  Ingrown toenails  Bunions or abnormally shaped toes  Severe in-toeing, out-toeing or toe walking  Flat feet beyond the age of five years  Foot or ankle pain  Limping  Stiffness in the foot  A sudden change in the way your child walks  If your child isn’t walking by the age of two I f your child shows any of these foot problems it’s important to see a Doctor or Podiatrist. health + wellbeing

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Advertorial

Why...? That’s Y! Your health and wellbeing is important and we’re here to make sure you have access to activities, services and programs that help you live a positive, happy life.

For individuals, families and groups, we’re committed to providing experiences that connect you with other people, allow you to build your personal confidence and physical strength, offer you a place in a vibrant community, and value each person for your unique contribution.

Talk to us about aquatic education for children, rehabilitation programs and anything to do with swimming!

Talk to us about how we can help you bring about a happier, healthier life today!

Back 9 Golf…

Summer is here…

Hit the greens this season on our Back 9 Golf Course!

Early morning tee-off means you can get important exercise and beat the heat!

Summer is a great time for rest and relaxation – but we think it’s important that you take care while you’re out there having fun. For kids, that means being sun smart and squirting out the sunscreen before you leave the house. Wear your hat and a rashie when you’re swimming and take care in the water. Make sure you only swim where someone is on patrol.

For adults, it means keeping your eyes peeled around water – even where lifeguards are on duty.

Your community pool is a great place to bring the kids, catch up with friends, and spend some happy hours splishing and splashing – all while building your confidence and strength.

Visit us at the Moama Outdoor Pool, Blair St, Moama ph (03) 5482 4111 or at Mathoura Outdoor Pool, Mathoura Street, Mathoura ph (03) 5884 3440.

Our course is open to all, so talk to us today about playing a round!

• 9 hole golf course with Santa Ana Couch grass greens • Meeting and training room • Kiosk • Picturesque surrounds • Toilets • Motorised golf cart hire

Contact Us! We’d love to hear from you. Please contact us to find out more about how we can help with your health and wellbeing.

YMCA of Greater Murray Corner Eyre & McKenzie Street Echuca, Victoria, 3564.

Phone (03) 5482 2517 Fax (03) 5482 1345 E: greater.murray@ymca.org.au

• Golf competition

W: greatermurray.ymca.org.au

Join us as a volunteer and share what you know, make new friends and gain new skills as we work together to bring about a strong community. All ages, all stages of life…

If you want to walk the walk, talk to us about volunteering today!

health + wellbeing

Come and join us as a volunteer and you’ll be part of something great. Our volunteers help provide our community with the connections and options that really make life worth living. And as a volunteer you’ll make new friends, get great experience and share what you know. All ages, all walks of life… join us at Greater Murray YMCA.

• Golf club and buggy hire

Volunteer at Great Murray YMCA

18

Walk the Walk…

• BBQ & picnic facilities

Walk the Walk YMCA Greater Murray

You’ll find us on the corner of Eyre & McKenzie Street, Echuca. Call us on (03) 5482 6110.

Ph: (03) 5482 2517

www.greatermurray.ymca.org.au

Advertorial

Community based care for the Aged A living Memorial to those who fought and those who died during World War One that has continued to serve the people of Tongala and District for over 90 years.

Tongala and District Memorial Aged Care Service Inc. is owned and managed by the Tongala and District Community. It services started with the Tongala and District Bush Nursing Memorial Hospital which opened as a state of the art facility in 1925. In the 1980s the people of Tongala and District’s needs for residential aged care was increasing. At the same time the need for hospital services was in decline. In 1990 R.M.McHale Hostel opened and was named in honour of local War Hero and tireless worker for the community - Rocky McHale. The 12 bed Hospital closed in that year. The need for high level residential care was met with the opening of Koraleigh Nursing Home in 1993. In 1998 the vision of another local legend, the late Dick McGowan became a reality with the opening of the Mens Shed named in Dick’s honour.

Dick’s aim was to provide a venue where men could go and find some one to talk to and something to do. The Dick McGowan’s Mens Shed was the first Mens Shed in the area and his dream has now been replicated in many communities. In 2000 Deakin Village – a 15 unit retirement village amalgamated with Tongala Aged Care Service. In 2011 stage one of Memorial Drive Retirement Village was completed. As well as providing a continuum

of aged care services the Tongala Aged Care Service also supports the provision of health and medical services for the people of Tongala and District. The organisation also has a partnership with the Tongala Community Bank in providing the weekly “Dial a Bus Service” when volunteer drivers pick up senior residents in the community to go shopping in Tongala.

Just as the Hospital was ninety years ago, the Tongala Aged Care continues to be the focal point of the community. Services are based on a person centred care approach and provision of supportive social and physical living and working environments. The Organisation operates two residential aged care services. R.M.Mchale Hostel is a 42 place ageing in place service and Koraleigh Nursing Home is a 30 place high level care service. Each service includes a special care unit for people living with dementia. Both services have a reputation for the quality of care provided and have an unblemished Aged Care Accreditation record. The retirement village services are Deakin Village which offers rental accommodation and Memorial Drive Retirement Village collocated with the residential care services with units with street frontage purchased on a ‘Life Lease basis.

EASTER FAIR, OPEN DAY & MINI COMMUNITY EXPO Sunday 6th April 2014 from 11AM to 3PM at the Tongala Aged Care Service.

Representatives will be available to discuss R.M.McHale Hostel, Koraleigh Nursing Home, Memorial Drive Retirement Village and Deakin Village Retirement Village. Tongala is known as the friendly town and the event also provides opportunity to showcase service groups, clubs and facilities that the vibrant Tongala community has to offer.

Tongala & District Memorial Aged Care Service Inc Incorporating R. M. McHale Hostel, Koraleigh Nursing Home, Deakin Village, Memorial Drive Retirement Village • Purdey Street, Tongala, Victoria 3621 • Telephone: 03 5859 0800 • Fax 03 5859 0983 • Email: tacs@tongalas.own.net.au

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SUMMERTIME ENTERTAINING Warm Tuscan chicken salad 1 small chicken (about 1.2kg)

Shaved parmesan, to serve

1 onion

Dressing

2 bay leaves

1 tbs chopped fresh rosemary leaves

400g fettuccine 2 cups wild rocket

1 tbs salted capers, rinsed, drained (see note)

1/2 cup torn basil leaves

2 garlic cloves, chopped

1/4 cup roughly chopped flatleaf parsley

Juice of 1 lemon

1 red onion, thinly sliced 100g black olives, pitted, chopped

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1/3 cup (80ml) extra virgin olive oil

Place the chicken in a large saucepan with the onion, bay leaves and 1 teaspoon salt.

Cover with cold water, then bring to the boil. Reduce heat to medium and simmer for 30 minutes or until chicken is cooked through and juices run clear when a skewer is inserted in the thigh joint.

Meanwhile, mix all the dressing ingredients together in a large

bowl, then season well with sea salt and freshly ground black pepper.

Remove the chicken from the stock, then return water to the boil, discarding the onion and bay leaves. Cook the fettuccine in the reserved water according to packet instructions.

When the chicken has cooled slightly, shred the meat,

discarding the skin and bones.

Add the chicken meat to the dressing with the drained pasta, rocket, herbs, red onion and olives, then toss well to combine.

Divide the salad among plates and serve scattered with shaved parmesan.

Summer berry trifle 1 x 85g pkt Aeroplane quick-set strawberry & raspberry jelly crystals 14 bought jam rollettes, cut into 1cm-thick slices 2 x 250g punnets strawberries, washed, hulled, halved

2 x 150g punnets blueberries 500ml (2 cups) Pauls premium vanilla custard 250ml (1 cup) thickened cream, whipped 80ml (1/3 cup) apple juice or sweet sherry

Prepare the jelly following packet directions. Pour into a large container and place in the fridge for 1 hour or until set. Coarsely chop.

Place half the rollettes in the base of a 3L (12-cup) capacity serving bowl. Drizzle half the apple juice or sherry over the rollettes. Top with half the jelly and onethird of the combined strawberries and blueberries. Spoon over half the custard.

Repeat with the remaining rollettes, apple juice or sherry, jelly and half the remaining strawberries and blueberries. Top with the remaining custard.

Spoon the cream over the trifle and top with the remaining strawberries and blueberries. Place in the fridge until required.

Roasted pumpkin, rocket & quinoa salad 1/2 butternut pumpkin, peeled, seeded and cubed 1/4 cup 100% Pure Olive Oil, divided

4 cups rocket 1/2 cup Plain Goat Cheese

1/2 tsp each salt and pepper

1/2 cup roasted pepitas (hulled pumpkin seeds)

1 cup

1 tbsp

quinoa, uncooked

Pepper to taste

2 cups Chicken Broth, 35% Less Sodium 1/2

red onion, sliced paper-thin

Preheat oven to 400째F (200째C). On a rimmed baking sheet, toss pumpkin with 1 tbsp (15 mL) olive oil and the salt and pepper. Roast, stirring occasionally, until pumpkin is golden and tender when pierced with a fork, about 15 min. Set aside.

In a medium saucepan, combine quinoa and broth. Bring to a boil, reduce heat to a simmer, cover and cook 15 min. or until most of the liquid has been absorbed.

Remove from heat and keep covered for 15 min., then fluff with a fork.

In a large shallow serving bowl, combine quinoa with roasted pumpkin and any juices from the baking sheet. Drizzle with remaining oil. Toss with onion, rocket and crumbled goat cheese. Sprinkle with pepitas and pepper.

Entertaining tip:

Serve refreshing drinks

Keep everyone quenched with a bevy of refreshing beverages.

Blend your own fruit juices or ices, or whip up a pitcher of homemade lemonade or iced

tea. Want a prettier pitcher of water? Dress it up with fresh slices of cucumber, oranges or a handful of fresh berries for H20 your guests will raise a glass to.

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Advertorial

Become a fitter, healthier you.

Do you suffer from constipation, diarrhoea, chronic tiredness, headaches, bad breath, muscle/ joint pain, obesity, bloating, flatulence, foggy brain, or burping?

Our body is like our car - the liver is our engine - most absorption of our food takes place in our small intestine - then waste moves into our bowel to be eliminated through the rectum - our exhaust pipe. Where elimination is poor, toxic waste can be reabsorbed into the body, thereby leading to a range of conditions.

This all comes together to create a very unhealthy colon, and also impacts on our liver function causing our ‘engine’ to slow down, hence the tiredness. If this was our car, coughing and backfiring, we would put it in for a service.

This is where Colon Irrigation is enormously valuable for your bowel! It is a gentle way to cleanse and detoxify your bowel and in turn,

support your liver function. Warm filtered water is infused into your bowel to gently hydrate, soften and release toxic waste from your colon. It is a sterile and private 45 minute process where you remain completely covered. Our clients have reported incredible results including increased energy levels, healthier looking skin, weight reduction, improved bowel function, less - if not eliminated - pain in the joints and muscles, improved digestion of food, etc.

Why suffer any more?

This is YOUR chance to start glowing from the inside out!

Colon Irrigation Robynne Nelson - Qualified Colon Hydrotherapist, with 20 years past experience as a Registered Nurse.

Colon Hydrotherapy may be just what you need to kick start 2014 and fulfill your New Years resolution to become a fitter, healthier you.

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Mulana Kaalinya Wellness Centre

Based at Natremed 45 Skene St, Shepparton call 5831 22

health + wellbeing

7313

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health wellbeing Financial Advice Call today for an obligation free consultation.

Free hearing aids & services to pensioners & veterans.

Visiting Cohuna, Deniliquin & Nathalia.

Locally owned for operated for over 20 years.

• Bloating • Flatulence • Constipation • Tiredness • Obesity Then Colon Irrigation at Mulana Kaalinya Wellness Centre can fulfill your New Years resolution to become a fitter, healthier you.

1800 814 616

Phone: 5482 2239

www.aadh.com.au

• World-class facilities • No contracts • Open 24/7

EYE SURGEONS BENDIGO Focussed on Excellence

Suite 1, 1 Chum Street (Bendigo day surgery), Ph: 03 5442 8322 www.eyebendigo.com.au

Ph: 0478 202 143 113 Annesley St, Echuca

+

To be part of the next edition of

health wellbeing Contact Kerry on 5483 0511

• Video treadmill analysis • Children • Dry needling

Call today for an appointment.

38 Simms Street, Moama Tamara Nicholls

5480 3419

ECHUCA’S ONLY

Day Services Supported Accommodation Outreach Transport Training & Education Task Force

S&J

79-85 Ogilvie Ave, Echuca Phone 5480 7912

• Relaxation massage • Deep tissue • Remedial massage • Pregnancy massage • Hot stone massage

• Chiropractic • Naturopathy • Speech pathology • Yoga

www.n8health.com.au

Ph: 5480 6611 www.murrayhumanservices.org.au

P: (03) 5482 2988 63 Nish Street, Echuca Vic 3564

Tongala & District Memorial Aged Care Service Inc

STOCKISTS

Fitness for women and men.

81 Service St, Echuca P. 5482 5362 M. 0418 505 049

Look after yourself better, for less!

Murray Human Services

Incorporating R. M. McHale Hostel, Koraleigh Nursing Home, Deakin Village, Memorial Drive Retirement Village

Ground, pound, sweat...

www.wickhamsmartialarts.com/cage-fitness

We support people to achieve great lives.

■ ■ ■ ■ ■ ■

337 High St Echuca Phone 03 5480 2095 www.enhancedhealth.com.au

Mulana Kaalinya Wellness Centre

Work out on your time

• Diabetes footcare and assessment • General podiatry • Foot & ankle sports injury

• Fertility & pregnancy • Digestive disorders • Pain & sports injuries • Children’s health • Respiratory & immunity

Call Natremed now on 5831 7313 to make an appointment!

142 Hare Street, Echuca Phone

Are you suffering from:

• Golfing • Swimming • Health and Wellbeing

OPEN Mon-Fri 9am-5.30pm & Sat 9am-12pm

Rochester Chemmart® Pharmacy 27 Gillies St, Rochester. Phone 5484 1025

+

To be part of the next edition of

health wellbeing Contact Kerry on 5483 0511

Purdey Street, Tongala, Victoria 3621 Telephone: 03 5859 0800 Fax 03 5859 0983 Email: tacs@tongalas.own.net.au

...that’s Y! (03) 5482 2517 www.greatermurray.ymca.org.au

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Make life easier

with La-Z-Boy Lift Chairs & Power Recliners Experience the next generation of La-Z-Boy power recliners, with virtually limitless comfort positions at the touch of a button.

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INDEPENDENTLY OPERATING BACK AND LEGREST

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3 6 • Safe, comfortable and durable • Easy to use control handset • Designed to conform to your natural movement • 10 year foam and frame warranty • 5 year mechanism warranty • Wide range of styles available

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79-85 Ogilvie Ave, Echuca Phone 5480 7912

S&J