North East Health and Wellbeing

health

wellbeing WINTER | 2019

NUTRITIOUS RECIPE

HEALTHY HEADSPACE FAMILY FITNESS

J/31D54957/27-19

Page 2 - Health and Wellbeing Winter 2019

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Invisalign treatment helping to create a new look THE team at Michelson’s Dental Surgery is delighted to introduce Invisalign into their extensive range of services to deliver an aesthetic smile for their patients.

Invisalign is the industry leader in clear aligner technology, a new and modern way of orthodontically straightening teeth to help restore function and transform the way you smile.

Many people may already know of Invisalign as “invisible braces” because of its discreet nature.

It’s very hard to tell when someone is wearing their Invisalign aligners.

This is because Invisalign uses a patented thermoplastic material that snugly fits around your teeth and gum line, almost like a glove.

These aligners are removable, so you can take them off for special events; meal-times; and when cleaning your teeth.

The laser cut finish helps minimise irritation to the cheeks and gums and ensures comfort during use. The aligners are usually replaced every two weeks to minimise discomfort as the teeth are moving.

The staff at Michelson’s Dental Surgery say clear aligners have shown tremendous suc-

CHANGES: Invisalign can help you transform your smile.

cess in orthodontic cases.

You can even participate in creating the smile you’ve always wanted by designing your future smile using the smart system ClinCheck software with your dentist.

Invisalign offers different tiers of packages

to suit your individual needs - whether it’s just the front few teeth you want straightened, or the whole mouth.

Your Invisalign accredited dentists at Michelson’s Dental Surgery are always happy to discuss the available options and treat-

ment costs with you, and invite you to drop in for an Invisalign consultation today.

Michelson’s Dental Surgery is located at 24 Templeton Street, Wangaratta, and more information is available by calling (03) 57218033, or see www.michelson.com.au.

Suffering from Aching legs? Leg cramps? Unsightly veins?

Dr Peter Chu, vascular surgeon, is dedicated to providing effective and prompt treatment of circulatory and venous conditions to the Northeast region of Victoria. He has recently established The Melbourne Vascular Surgery & Vein Clinic, and can now, in conjunction with Melbourne Vascular Imaging, bring the latest minimally invasive or "walkin walk-out" treatment strategies for varicose veins, spider veins and other venous disorders to the Northeast region.

Patients who suffer from VXSHUÀFLDO YHQRXV GLVHDVH may present syptoms of: 9DULFRVH YHLQV 6ZROOHQ OLPEV BEFORE

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SUPERFICIAL VENOUS REFLUX DISEASE IS PROGRESSIVE. SYMPTOMS CAN WORSEN OVER TIME IF LEFT UNTREATED.

Albury: The Gardens Medical Centre - 470 Wodonga Place, Albury NSW 2640 Wangaratta: Wangaratta Cardiology & Respiratory Centre 29 Clark Street, Wangaratta VIC 3767 Echuca: Echuca Consulting Suites 25 Francis Street, Echuca VIC 3564.

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Contact to organise a consultation (03) 9348 9446

‘bulk billed vein assessments available’ Phone (03) 9348 9446 | Fax (03) 9329 3051 Email info@melbourneveincentre.com.au 21d11093-v36/3918

Health and Wellbeing Winter 2019 - Page 3

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Active family make health part of their routine FOR Wangaratta's Harrap family - parents Michelle and David, and children Corey, Jackson and Alannah - being active and healthy is part of their daily routine.

The family have been members at Wangaratta YMCA for many years, with Michelle and David in particular working out there regularly.

Michelle said that for her and David, who balance parenting with two full time jobs, keeping their regular gym routine was a way of doing something beneficial for themselves.

"It's kind of our thing to do together," she said.

Both can be regularly found at the YMCA, with David coming in to work out in the early mornings before the commitments of the day take over, and Michelle having recently completed the YMCA's Retrain the Brain course, which she said has helped her boost her confidence and take a fresh approach to her overall health.

As well as their gym routine, the Harraps regularly compete in the local Parkrun, and David is also an avid trail runner and football boundary umpire.

The children all compete in some form of sport, and Michelle said Alannah loves to run.

Michelle said she and David work hard to keep fit in order to keep up with the kids and set a healthy example for them to emulate.

She added that having the whole family follow a healthy routine means that everyone holds each other accountable and motivated.

David added that continually setting new goals to work towards was a big part of his motivation.

In addition to their active lifestyle, Michelle said the family paid careful attention to their diet, working hard each day to eat clean and balanced meals.

The couple said people wanting to make changes to their lives with exercise should not be intimidated.

David recommended starting any new routine off slowly, and to organise an exercise program if unsure as to what to do, while Michelle said it is important to focus on your own journey, and not worry about what everyone else is doing.

ACTIVE FAMILY: Members of Wangaratta's Harrap family all work hard to stay fit and healthy (clockwise, from top left) Corey, Michelle, Jackson and David (absent: Alannah Harrap). PHOTO: Kylie Wilson

Child Dental ĞŶĞĮƚ ^ĐŚĞŵĞ Bulk Billed Here * Please check eligibility

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The Perfect Smile Without Braces

Page 4 - Health and Wellbeing Winter 2019

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The eyes reveal all through iridology

By CHRISTOS MILIANKOS, North East Naturopathic Group YOUR iris is a reection of your familial patterns of the three generations before you.

The colour and iris patterns show your familial strengths and inherent weaknesses.

Whether you activate these strengths or these weaknesses depends on how you eat, drink, feel, live and love.

Iridology is the study of health via an examination of the iris (coloured section of the eye), the sclera (white of the eye) and the structural aspects of the eye including the pupil and the pupil border.

The iris is the most complex external structure of the human anatomy.

It has a reex connection to every organ and tissue of the body by way of the nervous system.

Through the optic nerves, which are attached to the eyes, visual information is sent to the brain.

At the same time, there is information sent back to the eyes from the brain about the state of the organs and tissues in your body.

It has been said: "the eye is the window of the soul".

Iridologists assess the variations of colour

and ďŹ bre structure to assess constitutional strength of our physical body, as well as aspects of the personality, which can be inuenced by conscious and unconscious emotional patterns.

Iridology is not a treatment therapy, but rather a diagnostic tool used to detect underlying signs of developing disease.

Iridology is used to determine health problems at their earliest stages in order to prevent illness and maintain optimum wellness.

Today, people are in need of preventative health care and less complex methods of analysing their condition.

Iridology provides a non-invasive, painless and economical means of looking into the body, which may be utilized in conjunction with any other system of analysis or diagnosis available.

For your iridology and health assessment using high quality camera and software equipment call the North East Naturopathic Group on (03) 57222889.

EYES HAVE IT: Christos Miliankos is qualiďŹ ed in iridology, the study of health through the examination of the iris.

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Health and Wellbeing Winter 2019 - Page 5

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Pulled Chicken Tacos with Pineapple Salsa This recipe, courtesy of The Biting Truth, will add a touch of tang and nutrition to your winter diet.

Dietitian and Nutritionist Jemma O’Hanlon says pineapples are bursting with nutrients, making them the perfect winter fruit.

“As a source of fibre, pineapples may also help keep your gut healthy and happy.” said Jemma.

This recipe serves 4-6 people, and for more recipes like this, see www.thebitingtruth.com.

“Pineapples not only make for a sweet winter treat, but they are also an excellent source of vitamin C, so they may help support your immune system to fight those pesky winter colds,”

said Jemma.

ingredients

method

CHICKEN 2 large boneless, skinless chicken breasts (around 400gm) 1 cup salt-reduced chicken stock 1 can diced tomatoes 2 cloves garlic, crushed 1 tablespoon ground cumin Salt and pepper, to season

SALSA ½ pineapple, diced 1 small red chilli, finely chopped 1 red capsicum, diced 1 red onion, diced 1 punnet cherry tomatoes, diced ¼ bunch coriander, chopped Coriander lime sauce: 1 cup plain natural yoghurt ½ lime, juiced 1 tablespoon white wine vinegar 1 teaspoon sriracha sauce ¼ cup coriander, chopped

1

In your slow cooker, combine the chicken, diced tomatoes, chicken broth, cumin, garlic, salt and pepper. Cook and cover on low for 6 hours, or high for 3 - 4 hours, until chicken is cooked through. When it is done cooking, shred the chicken using 2 forks in the slow cooker (note: the chicken should shred very easily).

2

To make the salsa, mix the pineapple, chilli, capsicum, onion, tomatoes and coriander together. Season with salt and pepper.

To make the sauce, add all the ingredients to a small bowl and mix until combined. Season with pepper.

Build tacos by adding shredded chicken and topping with pineapple salsa, yoghurt sauce and some smashed avocado.

3

4

Enjoy with a squeeze of lime over the top.

FOR SERVING Lime Avocado Tortillas

credit: www.thebitingtruth.com www.australianpineapples.com.au j/31d55221/27-19

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Health and Wellbeing Winter 2019 - Page 7

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Alcohol and Drugs: you don’t have to be addicted to suffer from a potentially harmful combination At some stage in our life, most of us have taken medication to treat a health condition, whether prescribed or over the counter. What many people don’t realise is that drinking alcohol while taking certain medications can be harmful and even deadly in some circumstances. Add older age and being female to the alcohol and medication mix and the potential for harm is even greater. As we age, we generally metabolise alcohol more slowly and so the older a person is the greater the risk of harmful effects since alcohol stays in the body for longer. Women are also at greater risk due to typically lower body water levels than men, resulting in higher blood alcohol concentrations. Many of the medications we have on hand in our medicine cabinets are often the culprits.

Painkillers for example, are a common group of medications taken by many people world-wide. There are many different types including over-the-counter medications such as aspirin, ibuprofen and paracetamol and those which require a prescription such as codeine, fentanyl, oxycodone and morphine.

Some of the risks of mixing painkillers with alcohol can be particularly severe and may even result in death. Painkillers and alcohol are both depressants, meaning they slow down activity in certain areas of the brain.

When they are combined, their effects are greater and this can result in the slowing of our heart rate and even cause us to stop breathing. Alcohol can also reduce the amount of medication needed to achieve overdose, resulting in unintentional overdose.

Other side effects of mixing alcohol and painkillers include difficulty concentrating, falls, dizziness, nausea, vomiting, fainting, depression and anxiety. Organ damage can also result, particularly liver damage.

Cold & Flu and Allergy remedies are commonly taken in Australia, yet they can also be dangerous to mix with alcohol. Typical side effects include symptoms of overdose, drowsiness, dizziness, gastrointestinal problems, rapid heart rate, and an increased risk of bleeding and gastric ulcers.

Heart and Blood Pressure medications when combined with alcohol, can cause drowsiness and very low blood pressure.

To protect yourself from harm when taking medications:

Only take medication in the dosage and time intervals that have been prescribed by your healthcare professional.

A cautionary tale

Fiona experienced first-hand the effects of drinking alcohol while taking antianxiety medications. “I went camping one weekend and had a few drinks with friends around the campfire and it ended up being a night I’II never forget for all the wrong reasons,” she explains. What should have been a relaxing trip, getting in touch with nature and connecting with friends, Fiona describes how as the night wore on, she experienced overwhelming feelings of anxiety, paranoia and aggressive behaviour. “It was like my anxiety was heightened, my heart was racing and I felt out of control,” she recalls. Fiona tells how the experience both scared and embarrassed her so much, she warns others not to make the same mistake.

Even if there is no warning listed, avoid consuming alcohol, particularly moderate to large amounts, when taking medication.

Diabetes medications consumed with alcohol can result in both dangerously low blood sugar levels and also very high levels depending on the amount and frequency of alcohol consumed.

Other medications can themselves contain alcohol including some cough syrups, medications to treat diarrhoea, laxatives and vitamins. It is important to remember that interactions can occur even if alcohol and medications are taken at different times throughout the day.

Always read the labels and pamphlets that come with your medication, including herbal supplements, and talk to your GP or Pharmacist if you have any concerns.

If you would like further information on the risks of mixing alcohol and medications, talk to your pharmacist or health care provider or visit https://www.healthdirect.gov.au/ medicines-and-alcohol.

NPS MedicineWise encourages:

‘Always check your medicine’s label, and avoid alcohol if this warning is given. If you are unsure about drinking alcohol while taking a medicine, ask your health professional for advice.’

For more information about prescription, over-the-counter and complimentary medicines, contact NPS MedicineWise on 1300 633 424 or go to www.nps.org.au or alternatively download the free MedicineWise app from Google Play or the App Store.

This feature was prepared by Gateway Health’s Early Intervention Chronic Disease program. Gateway Health is a Not-For-Profit Company limited by guarantee and a registered Community Health Service under the Health Services Act 1988 (Vic). Gateway Health focuses on the provision of primary health and welfare services to people at highest risk of poor health outcomes. j/21d12847-v11/27-19

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Dry July continues to help Australians THE Dry July Foundation is continuing to extend its reach to help even more Aussies in need of cancer support.

For the 2019 campaign, the foundation has added youth cancer charity Redkite and breast cancer charity The McGrath Foundation to its list of major beneficiary partners.

Founded in 2008, the charity has raised over $37 million in the last 11 years.

Dry July challenges Australians to go booze-free for the month of July to raise funds to reduce stress and add a bit of comfort for those affected by cancer.

To donate or signup to Dry July and be a 2019 fundraiser, visit the Dry July website, registrations are now open - www.dryjuly. com - or follow the 2019 campaign on Facebook, Instagram or Twitter.

There are many benefits to giving up alcohol for the month, according to dietitian and Dry July ambassador, Chloe McLeod.

These include: 1. Improving your mental health Alcohol may seem like a mood elevator while you’re dancing and having a great time with your friends, but it is actually a depressant that can have serious negative effects on your overall mental health.

Low moods can be aggravated, and low energy levels make situations feel worse.

Taking some time off alcohol allows your brain to level out and you’ll be able to think with more clarity, dealing with any mental health issues in a much more positive way.

2. You’ll be more hydrated Alcohol is a diuretic, meaning it makes your body dismiss fluids more frequently.

An easily identifiable hangover symptom that can come up is dehydration.

People can suffer from dry skin which has less vibrancy, and your lips can crack easily.

Low hydration levels can also affect your concentration and energy, which can have a substantial impact on how efficient you are at work, during your gym sessions or classes.

When you stop drinking your skin begins to regain its plumpness, fine lines will soften and your face will reclaim its natural glow, plus, you’ll feel much more alert.

3. Healthier liver Drinking a beer, wine or liquor is bad for the liver.

When someone consumes large amounts of booze, even just a few times, their liver must work extra hard to process it all. Over time, the liver gets exhausted.

The liver constantly works to regenerate itself.

When you give up alcohol, your liver will start to flush out all of the leftover byproducts that were produced over time and within a few months you will feel the benefits after cutting out alcohol.

4. Weight loss This is no surprise to anyone I’m sure, but all those extra calories in a delicious red wine with dinner tends to add up.

Alcohol has more calories per gram than protein and carbohydrates; only fat has more calories per gram.

When cutting out alcohol, your overall calorie intake will then decrease, as long as you don’t replace alcohol with another high-calorie substitute.

5. Extra money in your bank account The benefits of alcohol detox aren’t just physical, it can also have a financial benefit as well.

As everyone knows when you’re constantly consuming alcohol, the cost of it can add up over time.

When you stop drinking you will have some extra cash in your bank account that could be used for other necessities.

STAY HYDRATED: Water is the best option to stay hydrated during Dry July.

Be organised and get your hearing aid serviced

Everyone deserves to communicate Ask our audiologists at Wangaratta’s premier audiology clinic

angaratta udiology

9am - 5pm Monday - Friday 82 Docker St, Wangaratta Phone: 03 5722 4433 www.wangarattahearing.com.au j/31d54617/27-19

7

Health and Wellbeing Winter 2019 - Page 9

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tips for keeping a healthy headspace

Good mental health is a state of wellbeing where you feel able to work and study, feel connected to others, be involved in activities in your community and ‘bounce back’ when life’s changes and challenges come along.

LEARN NEW WAYS TO HANDLE TOUGH TIMES

1

Taking time to think about how you’re handling tough times is really important. Sometimes the things we do naturally can help, and other times they don’t.

Build your options for handling tough times, they’ll come in handy now and into the future. Here are some options to consider: Ĵ 20" /1ķ +20& */ '*2/, )&,$ 1* "5-/"00 6*2/0")# Ĵ 0-",! 1&+" &, , 12/" Ĵ 0"1 0*+" 0+ )) $* )0ķ ,! $"1 %")- 0""&,$ 1%"+ 1%/*2$% Ĵ 1 )( (&,!)6 1* 6*2/0")# Ĵ 4" 0&1"0 ,! #/"" --0 1% 1 , %")-

GET IN TO LIFE

2

Keep doing the stuff you love to do and the things that are important to you. It can help keep the fun in your life, give you a sense of accomplishment and purpose, boost your confidence and help to connect with others.

Some of these things, such as skating, reading or playing the $2&1 /ķ +&$%1 '201 " #*/ #2,ķ 21 *1%"/ 1%&,$0 )&(" 4*/( */ 012!6 , give you new skills and might help to give you meaning.

CONNECT

3

Spending time with family, friends (including pets) and people in your community can help strengthen your mental health and wellbeing. You can try things like: Ĵ 3*)2,1""/ 4*/( Ĵ %* &"0 Ĵ )2 0 */ *++&11""0 Ĵ 0-*/10 Finding a safe online community can also help you feel connected and meet new people.

EAT WELL

4

Eating well can improve your mood, energy levels and general health and wellbeing. Fill up on nutritious food (like veggies, fruit and whole grains) and drink plenty of water to give your body and brain all the power it needs to function well.

5

STAY ACTIVE

Staying active can help you to sleep better, manage stress and boost your mood.

Make time to take a break from study or work or hanging out, whether it be going to the gym, kicking a ball around with a mate */ '201 $*&,$ #*/ 4 )(Ķ % 1"3"/ &1 &0ķ 01 /1 0+ ))ķ ,! + (" 02/" &1Œ0 0*+"1%&,$ 6*2 ",'*6Ķ

6 GET ENOUGH SLEEP Sleeping well is good for your brain and body, and helps you feel energised, stay focused and protect your mental health. See our sleep fact sheet for more information and advice.

7 CUT BACK ON ALCOHOL AND OTHER DRUGS Cutting down on the amount of alcohol and other drugs that you take, or avoiding alcohol and other drugs altogether, will help you sleep better, feel better, and keep a healthy headspace.

Even though alcohol and other drugs may make you feel good in the very short term, they can impact your mental health and make you feel much worse in the long run.

credit: www.headspace.org.au j/31d55217/27-19

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tips for staying fit & healthy this winter

©ĆőĂ őĂä àÁűʼn úäőőĆĢú ʼnĂĩŅőäŅ ÁĢà őĂä ĢĆúĂőʼn úäőőĆĢú ÚĩěàäŅ͡ ʼnőÁűĆĢú ƈő ÁĢà ĂäÁěőĂű Ćʼn ÙäÚĩġĆĢú ġĩŅä of a challenge. We’ve all been there: you get home from work, and all you feel like doing is relaxing.

It’s cold, you’re tired, and exercise is the last thing you want to do.

It’s always harder to get motivated to exercise in winter, so we’ve come up with some handy tips and tricks that will help you get off the couch.

1 FIND A WORKOUT BUDDY Getting fit is always easier when you’ve got a friend to help you.

It’s a good idea to make a workout schedule, and hold each other accountable to make sure you stick to it. The fear of letting your friend down will (hopefully) motivate you to get out bed and join them at the gym!

2 SET SOME FITNESS GOALS Having a goal or goals to work towards will help give you that extra bit of motivation when you’re struggling to get up and moving.

Set your sights on a certain weight, or make plans to run a halfmarathon – you goal can be anything! Keep in mind that it’s important to set achievable goals, otherwise you might feel less motivated in the future if you struggle to meet them.

3 MIX IT UP AND KEEP IT FRESH Doing the same old workouts again and again is likely to get boring. Look at mixing it up and experiment with some fresh routines. Something new and different will hold your interest longer than the same workout you’ve already done. There are plenty of free workout ideas on Youtube, so get online and get outdoors!

4 6

DO YOUR WARM-UP INSIDE BEFORE GOING OUT IN THE COLD

TAKE ADVANTAGE OF THE SUN

Warming up in a comfortably-heated environment will get your blood properly flowing to your muscles. If you do your warm up in the cold, you’re more likely to hurt yourself because your muscles will be cold and stiff.

The sun doesn’t always show its face during the winter months, so when it does go outside and make the most of it! Sunshine and daylight can be great emotional motivators, and they’ve even been proven to give you an energy boost!

7

5 INVEST IN SOME NEW TRAINING GEAR

AVOID THE TEMPTATION OF BAGGY CLOTHES

Buying new running clothes and equipment is often a great motivator to get you up and about, because you’ll probably be itching to use your new stuff. Just make sure you buy weatherappropriate clothing – you won’t want to be running around outside in shorts and a singlet if it’s freezing!

Baggy clothes are comfy and warm, but they can create a false sense of security if you’re eating too much unhealthy food.

You won’t be able to wear trackies and oversized jumpers forever, so you may as well swap them out for tighter fitting clothes to keep you on track.

credit: www.australianoutdoorliving.com.au j/31d55217-v27/27-19

Health and Wellbeing Winter 2019 - Page 11

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Quality of life a focus WITH attention to the complete health and wellbeing of the residents at St Johnâ&#x20AC;&#x2122;s, the services offered combine specialist care with quality of life.

Beyond the standard care offerings, further services accommodate speciďŹ c needs of residents such as providing a sewing space for residents who love to sew, or an art space for resident painters.

Dedicated specialist services such as physiotherapists, podiatrists, speech pathologists and dietitians are included in the accommodation costs.

Optometrists and hearing specialists make frequent visits and a fully functioning hairdressing salon is also available on-site for residentsâ&#x20AC;&#x2122; use.

Appointments can be made directly with the hairdressers.

Dedicated chefs ensure that healthy and balanced meal choices are always available and prepared on-site, 7 days a week.

Meals can also be tailored to ďŹ t any dietary requirements and the menu is rotated seasonally.

Fresh food arrives throughout the week and is provided locally through the Oscar Hospitality Program.

Dietitians and nutritionists are regularly consulted to ensure that the menus are providing residents with all of the nutrition that they require, as well as being tasty.

Staff at St John's believe itâ&#x20AC;&#x2122;s important that residents continue to be physically and mentally active, as well as remaining engaged with the local community.

Various activities are provided every day in the hall, auditorium and other lounges including: art therapy, indoor bowls, memory and word games, pampering, exercises, Tai Chi, card games and bingo.

For residents who have a green thumb, there is a variety of vegetable gardens available to enjoy.

Or if handiwork is more your thing, there is a fully equipped workshop available to utilise during the weekly group session.

The social care team also organises regular outings into the local community for meals and events.

For residents who like to keep in touch with family members scattered across the country, they also have access to Skype or email on the computer network.

FOCUSED ON RESIDENTS: St John's has a number of services aimed at maintaining the quality of life of their residents.

HCF members with dental extras are covered for two check ups, cleans, x-rays and mouthguards per year with no out of pocket expense.

t $04.&5*$ (&/&3"- %&/5*453: t 8*4%0. 5&&5) t 5&&5) 8)*5&/*/( t 035)0%0/5*$4 */7*4"-*(/ t .065)(6"3%4 t %&/5"- *.1-"/54 t "/5* 83*/,-& */+&$5*0/4 "/% %&3."- '*--&3 t -"4&3 %&/5*453: t -"4&3 "&45)&5*$ 53&"5.&/54 Call now for your appointment

Ph (03)5721 3763 36A&36B REID ST WANGARATTA

/wangaratta.dental.clinic

www.wangarattadental.com info@wangarattadental.com

Follow us on Instagram @wangaratta.dental.clinic

v/31d54873/15-19

DR VEI NEE PHOON B.D.Sc (Melb)

or book online at our website or Facebook page

Page 12 - Health and Wellbeing Winter 2019

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Care beyond age.

At St John’s we care for who our residents are as people, and not simply the effects of their ageing. The key to this approach is our staff, who are a special group of dedicated, compassionate people who really do treat the residents like their own family. They organise a jam-packed activity schedule that includes regular outings because it’s important for our residents to be active and engaged with their community. Our dedicated kitchen team prepare meals fresh on-site, using locally sourced fresh ingredients to create a menu that provides plenty of delicious options.

We currently have very limited availabilities, to book a tour call 5721 4214 or visit www.respect.com.au TODAY.

St John’s 138 Williams Road, Wangaratta

31D55165/2719