North East Health and Wellbeing

health

Tasty Kale Salad Protect Your Smile Year Round Fitness

wellbeing AUTUMN | 2019

Page 2 - Health and Wellbeing Autumn 2019

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Protect your smile while playing the game IF you or your child plays football or another sport where there is a risk of injury to the mouth, mouthguards can keep your teeth protected and intact.

It isn’t uncommon for sports players to accidentally have a tooth chipped, broken, or even knocked out due to a sporting injury.

According to the Australian Dental Association (ADA), about one third of traumatic injuries to teeth are sports-related.

Sports Medicine Association Australia suggests that 50 per cent of children experience some form of dental injury.

So it’s vital that you protect your smile from the moment you participate.

The good news is that injuries can often be prevented by using a custom-fitted mouthguard every time you play or train.

Advantages of custom made over store bought mouthguards While over-the-counter mouthguards are relatively inexpensive, they tend to be illfitting and don’t provide the same level of protection as customised guards do.

The team at Michelson's Dental Surgery can make dental custom-fitted mouthguards that are ideal for patients of all ages, including both children and adults.

They come in a variety of colours, including a combination of several colours in one design to match your favourite

sports team colours.

How to care for your mouthguard After using a mouthguard, rinse it in soap and warm water, then allow it to air dry.

When not in use, it should be kept in a cool and dry place or container away from direct sunlight.

Most importantly, remember to bring it home after the game.

If it’s left in the car, for example, the heat can destroy the shape, rendering it useless.

Also make sure your current mouthguard is in good condition.

To be certain, ask your dental professional to inspect it during a check-up.

If it’s been damaged when playing, it may need to be replaced.

When it comes to kids’ mouthguards, they need to be replaced every 12 to 18 months due to the child’s growth and any new teeth that alter the fit.

Remember, if a mouthguard starts to feel uncomfortable or doesn’t fit well, see your dentist for help.

Make sure you get your mouthguard fitted before this year’s football season starts.

STAY SAFE: Mouthguards are essential for the protection of your teeth.

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Health and Wellbeing Autumn 2019 - Page 3

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Staying fit for sport and life FOR Milawa Football Club seniors coach Rick Petts, his rigorous exercise schedule is not only essential to keep him match fit - it helps him participate fully and be active in all areas of his life.

Now 31, he has been a keen footballer ever since playing Auskick at the age of five, and in his younger years he played sports such as basketball and volleyball.

He said going to the gym was something he loves to do.

A key part of his regular routine was going to the gym for at least an hour every day, typically strengthening a different area of his body each time.

During football season, participating in training is his exercise for the day, but in the off season, he focuses more on building up his body and core strength and goes running to maintain his cardio fitness.

He said he tends to go to the gym with a group of people, so that everyone can lend moral support and/or spot each other on the equipment, as well as being a social outlet.

"Physical activity is a good outlet for me," Rick said.

He said that making time to maintain his fitness and strength was an important part

DEDICATED: Milawa Football Club seniors coach Rick Petts takes care of both his physical and mental health with a regular exercise routine all year round.

of his life, as it helps maintain his general wellbeing, mental health and mindfulness, as well as helping him be an active parent to his two young children.

"With a young family, time's very important," he said.

Rick added that people planning an exercise routine should not forget about the importance of warming up and cooling down before and after exercise, to minimise after exercise soreness and keep flexible.

Finally, he added that a nutritious diet was

also an essential part of his life.

Dealing with a gluten intolerance, he gets most of his carbohydrates from rice and starchy vegetables, and his diet mainly consists of meat and vegetables, as well as eggs and plenty of fruit, especially bananas.

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Page 4 - Health and Wellbeing Autumn 2019

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Learning about Bowen therapy What is it and how does it work?

According to Christos Miliankos from NE Naturopathic Group, Bowen is a full body treatment aligning the body by working on the soft tissue to restore the body’s innate ability to heal itself.

He said it is performed by doing short, gentle moves over speciďŹ c points on muscles and tendons, in a speciďŹ c order, and then followed by mandatory delays to allow the body time to respond and begin the healing process.

"Unlike many other hands-on therapies, the Bowen technique does not use forceful manipulations," Christos said.

"Subtle moves are performed over muscles and connective tissue.

"Results can be remarkable even after the ďŹ rst session.

"Often only a few sessions are needed to correct presenting conditions."

Christos added that Bowen practitioners

address the body as a whole but can also target speciďŹ c problems.

He said the technique addresses not only the musculoskeletal framework but also the fascia, nerves and internal organs, and can also help with lymphatic drainage, digestion and eliminating toxins.

Can the Bowen Technique help me?

"The original Bowen Technique is extremely gentle, effective, non-invasive and is considered suitable for anyone from pregnant women, babies to the elderly and sports people," Christos said.

"Bowen can assist recovery from many conditions from traumatic injury to chronic illness.

"No adverse side-effects have been reported."

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HEALING HANDS: A patient undergoing Bowen therapy.

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Health and Wellbeing Autumn 2019 - Page 5

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Let’s hear it for the holidays

By Diana Bienvenu, Audiologist, Wangaratta Audiology WHAT’S on your list of “must-do” things before you finally get away on that lovely winter holiday?

Is there anything else to do besides confirming the bookings, packing the car, and organising someone to feed the dog and check the mail?

You are probably going to be in a variety of new places, trying to communicate with lots of new people.

Now is a good time to ensure that you are ready to enjoy your special trip by getting your hearing aids ready.

The same support services you expect from your local audiology clinic may, or may not, be available wherever you are going.

What might be necessary to check?

It is good to have a stock of fresh batteries and any other supplies (domes, wax guards, etc) you might need for your hearing aid.

If you are flying, the batteries need to be packed into your carry-on bag as they won’t be allowed in the checked luggage.

If your hearing aids are not working well, this is the time to have them serviced and your ears checked for wax so any problems can be dealt with now.

PREPARE FOR FUN: Making sure your hearing aids are ready can help you enjoy your holiday to the full.

We can often assist with simple hearing aid repairs over the counter, but if your hearing aid needs to be sent for repair, it will probably be away at least a week.

For people who might be looking forward to a special family event or holiday, but struggle to hear in a variety of listening

environments, it may be time to dip toes in the water and see what benefit hearing aids might provide.

Be sure to give yourself plenty of time to arrange an appointment with the audiologist, consider your options and have a trial with hearing aids.

It can often take a while to become accustomed to new hearing aids and sometimes adjustments are made by the audiologist in the first few weeks.

We are happy to discuss your particular listening needs and assist you to get the message.

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/31d54617/15-19

Page 6 - Health and Wellbeing Autumn 2019

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Health and Wellbeing Autumn 2019 - Page 7

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Drinking: It’s all about balance It’s no secret that alcohol has occupied a significant part of Australian culture over many decades. To ‘get on the grog’ or ‘have a glass of bubbly’ are arguably as popular Australian colloquialisms as thongs, footys and kangaroos. Unfortunately Australians are also known for enjoying a drink a little too much! However surprisingly, new figures released by the Australian Bureau of Statistics (ABS) show fewer Australians are drinking at levels that are likely to risk their health.

It is widely known that drinking excessively can have a significant impact on our health by increasing the risk of or worsening chronic health conditions such as heart disease, diabetes, kidney disease and even cancer.

But what about drinking in moderation?

Over the years there has been much debate around the topic of red wine and its benefits for heart health. Some of us may have

over-capitalised on this due to our love of a drop or two. However health experts are reminding us that there are plenty of other ways we can achieve health benefits, such as adopting healthy eating habits and doing regular physical activity. They also suggest that reducing the amount of alcohol you drink can help to reduce the risk of cancers, heart problems, disorders of the pancreas, anxiety, depression and dementia.

So how do you achieve a balance? Obviously, how much you drink is your choice, but the latest recommendations around alcohol consumption can help you to make informed choices and keep your risk of alcohol-related accidents, injuries, diseases and death, low both in the short and long term.

Current recommendations developed by the National Health and Medical Research Council state:

Get SMART

For healthy men and women, drinking no more than two standard drinks on any day reduces your risk of harm from alcoholrelated disease or injury over a lifetime.

Drinking no more than four standard drinks on a single occasion reduces the risk of alcohol-related injury arising from that occasion.

The health risks that accumulate over a lifetime from alcohol increase progressively which means the more you drink, the greater the risk. Therefore the recommendations also suggest to have at least 2 alcohol free days every week, and even greater benefits can be achieved if these are two days in a row. This not only gives your body a rest and your liver longer to repair itself, but it also helps to reduce your lifetime alcohol consumption.

If you are currently not following these recommendations and want to contribute to our changing Australian drinking culture, and reap the health benefits, consider ways you can cut back on your alcohol intake.

Tips to help you on your way include: 1. Try not to drink when you are sad or upset 2. Drink water between alcoholic drinks 3. Drink slower - Sip your drink and be mindful of how many you have had 4. Buy low-alcohol alternatives 5. Don’t drink on an empty stomach You should also discuss any plans to reduce or cease your alcohol intake with your doctor, due to the risk of possible adverse sideeffects you may experience.

For expert support to make a change to your drinking habits, Gateway Health offers a variety of services including group programs and individual counselling. You can contact Gateway Health on 03 57232000.

Additionally, more information can be found online at Hello Sunday Morning www. hellosundaymorning.org or DirectLine www. directline.org.au . For referral to treatment services to assist with alcohol reduction you can also call ACSO on 1300 022 760.

SMART RECOVERY PROGRAM: Gateway Health facilitators Vanessa Carroll and Deoki Dhakal

SMART (Self-Management and Recovery Training) Recovery is a free group program for people wanting help with any problematic behaviours, including addiction to drugs, alcohol, cigarettes, gambling, food, shopping and internet. Guided by trained facilitators, anyone can come along to help themselves and others using a variety of therapy and motivational tools and techniques. No referral is needed; simply turn up to Gateway Health, 45-47 Mackay Street Wangaratta on Friday at 11am, or contact Gateway Health on 03 57232000 for more information.

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.

Page 8 - Health and Wellbeing Autumn 2019

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Blackberry kale salad with fried halloumi THIS recipe, by Megann Evans for Fresh Aussie Berries, makes for a zingy but nutritious salad.

More recipes like this can be found at www.freshberries.com.au.

Ingredients BLACKBERRY KALE SALAD 1 small bunch kale, stems removed & leaves cut into ribbons or torn finely ½ small head red cabbage, thinly sliced ¼ of a red onion, very finely sliced 1 punnet of fresh blackberries 1 packet of firm halloumi 1 tbsp olive oil 1 tbsp of toasted pumpkin &/or sunflower seeds for sprinkling 1/3 cup Meg’s chilli chive mayonnaise MEG'S CHILLI CHIVE MAYONNAISE 250-300ml grapeseed or canola oil (must be light flavoured) 3 egg yolks 1 ½ tsp Dijon mustard 3 tsp white vinegar 2 tsp honey 2 tsp fresh lemon juice, or to taste.

1 tsp finely chopped red chilli ¼ tsp of dried cayenne pepper 1 tbsp chopped chives Salt & freshly ground white pepper Method Blackberry Kale Salad Place all salad ingredients in a big bowl –

kale, cabbage, onion, herbs and chilli chive mayonnaise. Toss well.

Gently toast your seeds in a pan over medium heat, continuously tossing until golden.

Slice the halloumi to 1cm thick pieces, add some olive oil to the pan & gently cook for 3 minutes on both sides or until golden brown.

Top with fried halloumi, fresh blackberries and a good sprinkle of seeds.

Meg's Chilli Chive Mayonnaise Place the yolks and mustard in a food processor and blend until the ingredients are light and creamy. While blending, gradually add about half the oil in a slow steady stream until thick and pale in consistency.

Once half of the oil is combined, add the vinegar – this will loosen the mixture slightly and give it a paler colour. Continue to gradually add the remaining oil.

Towards the end add the flavouring highlights – honey, fresh lemon juice (or to taste), finely chopped red chilli, cayenne pepper and chopped chives. Season with a generous pinch of salt, a small dash of white pepper and if needed, a little more vinegar. Blend until well mixed through.

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Health and Wellbeing Autumn 2019 - Page 9

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What a lifetime of sun can do to your eyes SUN safety is a hot topic over summer, but did you know that it is important to protect your eyes all year round?

Ultraviolet (UV) light is present whenever we step outside during the day and, while it is important for children to have a small level of exposure to sunlight to help prevent myopia, a lifetime of sun can have very risky consequences for your eye health and vision.

A common result of UV exposure is a pterygium, a growth on the eye that is often referred to as Surferâ&#x20AC;&#x2122;s Eye. While usually benign, Surferâ&#x20AC;&#x2122;s Eye has the potential to interfere with vision and can grow into something more harmful.

UV exposure can also cause cancer of the eye and cancer on the delicate skin around the eye (including on the eyelid) which can result in irreparable eye damage, vision loss and, in extreme cases, death.

There is also evidence that accumulative UV exposure can accelerate the progression of cataracts, making it difficult for patients to see through a cloudy lens that covers the pupil.

It is especially important to protect your eyes from sun damage when UV levels are high.

Across Australia during the summer months there are long periods of the day when the UV level is three or above, presenting increased risk of UV damage.

However, it is recommended that, if you spend a lot of time outdoors, you take care to protect your eyes all year round as cumulative exposure at lower UV levels can also result in serious eye damage.

The best way to protect your eyes from sun damage is to wear wrap around sunglasses, with the technology to cover peripheral vision, prevent UV radiation from passing through the lenses and reduce UV damage to the surface of the eye and eyelid.

It is also recommended that people spending long periods outdoors in the summer months invest in glasses labelled either â&#x20AC;&#x153;UV400â&#x20AC;? or â&#x20AC;&#x153;100 per cent UV protectionâ&#x20AC;?, classiďŹ ed by Australian standards as category 3 or 4.

Many sunglasses have only glare reduction and do not wrap around.

While these may look more fashionable, many still let in dangerous UV light.

Source: RANZCO (The Royal Australian and New Zealand College of Ophthalmologists).

GET PROACTIVE: Protecting your eyes from the sun is as important as protecting your skin.

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

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Page 10 - Health and Wellbeing Autumn 2019

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High level of care for residents ST John’s has been a trusted part of the Wangaratta community for the last 50 years, and with Respect Aged Care recently taking over the operation of the home, the company aims to continue this for many years to come.

Respect is a not-for-profit aged care provider with 10 homes across regional Victoria and Tasmania.

Respect said many of the changes have happened in the background with no interruption to the residents, as St John’s is fortunate to have a dedicated and trained staff who go above and beyond to provide high quality care to residents from the local community and beyond.

"Whilst there have been a lot of changes behind the scenes at St John's, our residents still continue to receive the high quality care that they have come to expect from our fantastic team,” said general manager Fiona Elms.

"Now that we have the support of Respect, our future is secure and we can look to furthering our standing as an important part of the Wangaratta community."

St John’s aged care home has 156 beds and provides care for and assistance to people with a wide variety of needs, including

ALL SMILES: Lyn Jones and resident Laurice Kneen spent time together during a recent World Happiness Day event.

specialist dementia areas.

There is a dedicated leisure and lifestyle team that work to provide a wide variety of engaging activities for residents to enjoy.

One of the most popular activities happens

every Wednesday afternoon when the café is open, visitors are most welcome.

"One of the standout features of St John’s is that the staff truly care about who the residents are as people," Ms Elms said.

Care beyond age.

To book a tour call (03) 5721 4214 or visit respect.com.au

St John’s Wangaratta

"This is exemplified by the extremely popular Life Stories program, where volunteers transcribe residents’ life stories and combine them with photos to create a book about their wonderful life."

Health and Wellbeing Autumn 2019 - Page 11

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Enjoy your retirement in idyllic surroundings THE Terrace retirement village in Wangaratta is aimed at providing the perfect place for people who are looking to downsize the family home to free up more time to live their fullest lives.

With a dedicated maintenance team onsite, residents have more time to spend doing exactly what they want.

It could be having a game of bowls on the dedicated bowls green, walking around the private wetlands track, playing pool in the billiards room, tinkering in the woodworking shed or enjoying one of the many social activities in the Terrace Hall.

"The Terrace is set in idyllic surroundings, with sweeping landscaped north-facing streets known for the beautiful roses which bloom each year," said general manager Fiona Elms.

"The views to the sunsets over the nearby Warby Range are a sight to behold, and the wetlands with water fowl and other native bird life create a unique ambience."

Recent improvements to The Terrace in-

clude the new Village Green, which includes undercover barbecue facilities, walking paths and landscaped gardens.

The Terrace is also kept secure with CCTV security cameras providing peace of mind.

There is also soon to be a resident bus that will be used to transport the residents on outings and trips.

The Terrace is pleased to announce that Barbara Ryan has been appointed as the inaugural village manager.

"The Terrace is an important part of St John’s and it was felt that a dedicated fulltime manager would help to provide an even better experience for the residents," Ms Elms said.

"Barb has been a key member of the staff at St John’s for a long time and has fantastic relationships with many of the local residents at The Terrace."

There are currently only two units available, so prospective residents are invited to call Barb on (03) 5723 2419 today to start planning the next chapter of their lives.

FRIENDLY COMPETITION: A group of residents enjoying a relaxing game of pool in the billiards room at The Terrace retirement village.

“The best move we ever could have made!”

Find out if retirement living is for you, call our new Village Manager Barbara Ryan on (03) 5723 2419

The Terrace Wangaratta

Page 12 - Health and Wellbeing Autumn 2019

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Getting Clear On Ear Wax Wax drops, ear candles, cotton buds and syringing have all been put forward as options to get our ears clear but are they safe and do they really work? Do we even need to clear our ears at all?

Cotton buds and ear candles are certainly considered to be ineffective and at times can actually be dangerous. As our grandmothers say “never put anything smaller than your elbow in your ear”, unless of course it is being done by a healthcare professional. Cotton buds generally push wax deeper into the canal and although ear candles claim to remove wax, research has proven that they do not.

The use of over the counter wax drops or even olive oil can be effective in clearing waxy ear canals although it doesn’t work for everyone. The degree and type of

blockage can sometimes make it difficult for the drops to penetrate properly. The most common method for clearing the canals is a combination of wax drops and a visit to the local doctor for ear syringing (using water to flush out the blockage). Although syringing can be successful there is a risk of trauma to the delicate ear drum, especially if a clear view of the drum is not possible. Some patients are unable to get their ears wet due to risk of infection or existing medical conditions of the ear. In these cases ear syringing is not appropriate.

North East Ear Care is able to provide an alternative to these methods that is safe and comfortable and without the use of water. A suction machine and small scoops are used to gently clear the ear canals. This procedure is performed by an experienced

audiologist who may also provide advice regarding your ear health and hearing.

Most people will never need to have their ears cleaned but those who produce excessive wax, wear hearing aids or have narrow ear canals are more susceptible to this issue. Until recently the equipment used at North East Ear Care was only unavailable by seeing an Ear, Nose and Throat Specialist.

Symptoms of a problematic wax build up can include a change to the hearing, blocked sensation, ringing in the ears or itching/irritation. Appointments can be made without the need for a referral from your doctor. Are you ready for a comfortable alternative to ear syringing? Call the clinic on 5783 6601 to make an appointment or discuss your needs.

Ready to experience a comfortable alternative to ear syringing?

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At North East Ear Care we provide effective and professional ear wax removal using Microsuction Technology FOR APPOINTMENTS AND INFORMATION PLEASE CALL THE CLINIC ON

(03) 5783 6601 13 The Close, Wangaratta

www.northeastearcare.com j/06d13783/15-19