If your coworker told you she felt exhausted, had odd body aches and felt slight nausea, would you recognise that she may be experiencing a heart attack?
We’ve all seen those movies where a man gasps, clutches his chest and falls to his knees. While that classic chest pain is more common in men, women often experience more subtle, ‘silent’ symptoms that can be harder to recognise.
Every day, 109 Australian women have a heart attack or stroke, according to the Heart Research Institute. Yet many don’t recognize what’s happening because their symptoms can be less obvious.
So what are common symptoms in women?
Women often describe heart attack pain as pressure or tightness in the chest, rather than the sharp pains experienced by men. Medical director of the Joan H.
Tisch Centre for Women’s Health in NYU and cardiologist, Dr Nieca Goldberg, says that often women report abdominal pressure that feels like an elephant is sitting on your stomach. Other symptoms may include unusual fatigue, cold sweats and an overwhelming sense of exhaustion, or as Dr Goldberg says, “it can feel like you have run a marathon, but you didn’t move.”
Women and men can also feel discomfort in the neck, jaw, shoulders, upper back, or even the upper stomach. These symptoms can build gradually, making them easier to dismiss as something less serious.
When should you call for help?
Here’s a startling fact: according to a study by Dr Rita F. Redberg, director of Women’s
Cardiovascular Services for the University of California, women generally wait longer than men before going to the emergency room. It’s understandable: few people would consider sweating and back pains to be serious, so when do we know when to call for medical assistance?
Well, the key is to acknowledge what feels unusual. If you have uncomfortable pressure in your chest which lasts for a few minutes, uncomfortable and irregular discomfort in your arms, back, neck, jaw or stomach, shortness of breath, cold sweat and nausea, you should call 000 immediately.
When it comes to your heart, waiting is a risk you can’t afford to take.
Get fit with friends
Are you finding yourself stuck in the mud while doing your exercise? Are you struggling to commit to those New Year's resolutions?
You might find that group exercise can be a solution to this problem. It’s not only great fun, but it also has surprising advantages for your physical health and fitness. Here are four unexpected benefits of working out with others:
1. Boost your motivation
When we exercise in groups, we may find we have more motivation to push harder and aim higher. This is due to something that Professor Norbert Kerr, professor of psychology at Michigan State University, describes as the Kohler effect.
According to Professor Kerr, this phenomenon is where group members are more highly motivated as we naturally find ourselves trying to adhere to the higher standards of our group. In other words, we may begin to push ourselves harder than we would normally by ourselves. This enhanced motivation can also encourage us to stay committed to our goals. With our friends asking, “Where were you last week?” we can find that motivation to keep on coming back each week.
2. Accelerate your goals
Working out with others can also have surprising physical benefits. A Kansas State University study found exercising in groups encourages us to lengthen our workout times and increase the intensity by two times.
Plus, group exercise can also actually help you lose weight, if that's your goal. According to a study by Dr Matthew Anderson, professor of sociology at Baylor University, those who are overweight will experience significantly more weight loss if they exercise with a community that prioritises fitness and health in all aspects of life, as we naturally take on the healthier habits of those around us.
3. Improve your social life
When we exercise with our friends and coworkers, exercise can become a fun and social event rather than something that has to be ‘over and done with’ for the sake of our health. We’re able to become more socially connected with those who go through these physical challenges with us. This can further help us stay motivated and healthy to maintain a good work-life balance.
Ways to exercise in groups
Everyone will have their own preferred way to exercise in groups, so you just have to find which one suits you. Some fun and effective ways of group exercise include:
1. Run clubs: The growing communities of The Unofficial Run Club, Parkrun and the 440 are examples of social and welcoming communities that you can go to and get some group exercise before the workday.
2. Meeting with friends: This may involve organising a weekly walk or a sporting game, which can be an effective way to motivate each other while maintaining social benefits.
3. Sporting clubs: Whether it's soccer, netball, cricket or tennis, there are plenty of clubs around Australia that offer weekly organised sporting events and training sessions for all ages.
4. Classes: Most local gyms and other organisations offer several weekly group classes such as yoga, boxing, and swimming, which can be both physically challenging yet sociable and motivating.
Can you trust nutrition information on social media?
6 red flags to look for online
Here are some signs that you might not be getting accurate nutrition information:
1. Personal experience, not science. It might be a compelling ‘unhealthy’ to ‘healthy’ story, but diet advice based on someone’s own experience is just their story. It doesn’t mean it’s safe or effective for everyone.
2. Product promotion. Posts recommending a specific product or supplement will likely exaggerate the benefits to increase sales.
3. No reliable sources. Posts that don’t provide credible sources of information or scientific evidence (and more than just one source) are probably untrustworthy.
“The secret to burning fat that doctors don’t tell you.” “Balance your hormones in 7 days.” “Lose weight without effort.” Tempted to click on that post? It's easy to get drawn in to nutrition posts on social media. Who can resist quick fix solutions, particularly if shared by an influencer you trust?
It turns out we’d be better off scrolling past, say researchers, who’ve found the quality of nutrition information questionable at best.
A recent survey done by My Fitness Pal and Dublin City University revealed that most of the nutrition content on social media is inaccurate. The study analysed over 67,000 videos using AI to compare them against public health and nutrition guidelines. It found that only 2.1 per cent was accurate when compared to the guidelines. The rest? It was either inaccurate, partially inaccurate, or
classified as uncertain due to a lack of scientific evidence.
Research from Deakin University looked at 47 Australian nutrition influencer profiles and estimated that of 676 posts, only 6.1 per cent were considered good, none were of excellent scientific quality, and about 45 per cent contained inaccuracies.
What do you stand to lose?
Many online health and wellness influencers lack proper training or have limited (or made up) qualifications. Their posts are often sponsored by food and beverage companies, which means their main goal is usually to gain followers rather than provide accurate information. Brand accounts—like those of supplement companies or meal plan subscription services— often provide the least accurate and lowest quality information, all while trying to get you to spend money. While misinformation might seem harmless at first, dietitians and public health nutritionists are concerned about the potential damage it can cause. They
4. Simple solutions. Be cautious of advice to eat or remove entire food groups, blaming one single food for all our health issues, or claiming a single food can fix everything.
5. Red flag words. Watch out for words like ‘toxins’; ‘clean’ where it relates to food; ‘cleanse’; ‘chemicals’; ‘natural solutions’; ‘fat burning’; ‘appetite control’; and ‘transformation’.
6. No qualifications. Be suspicious if the person making the claim has no accredited nutritional or scientific qualifications. But even if they are qualified, they may still be trying to sell you something like their brand of supplements or diet plans.
point out that advice focused on thinness, weight loss, or rapid muscle gain can deter healthy eating habits. In some cases, poor advice can even lead to disordered eating, which can be a stepping stone to more serious eating disorders.
If you’re looking for expert nutrition advice, see your GP, who can refer you to an Accredited Practising Dietitian.
Conversation habits to make and break
Ways to improve conversation skills in the workplace
Have you ever been in a conversation with someone, and it feels like you're trapped in a sound-proof box, or you aren’t being heard, or it's all about them? These common conversation habits can make it hard to talk to people in a meaningful manner and can be emotionally draining.
Communication is harder than ever, with fragmented workplaces, generational gaps and scattered teams, so it's important to know what mistakes to avoid – and what to do instead.
Smart? Or know-it-all?
Have you ever had conversations with people who will never admit they are wrong, always think they know everything and try to provide unsolicited advice? According to Dr Dave Smallen, a psychologist at Metropolitan State University, these are the ‘know-it-all’ behaviours that make it hard to have meaningful connections with your coworkers. Often, when we have opposing views to our coworkers, we might fall into the habit of looking for holes in their arguments to advance our own opinions. This debating conversation style can make these discussions more about winning an argument rather than
establishing a connection and good working relationship. In fact, Dr Smallen says that to achieve meaningful connections, both parties should be empathetic and try to find why there is a disagreement.
Dr Smallen also mentions how offering unsolicited advice may damage our relationships. It may be tempting to help our coworkers by offering advice on problems, but explaining information to people without being asked for our expertise can get annoying. Although there may be good intentions, this ‘advice’ can actually communicate ignorance. To prevent this over-explanation, we can ask what they already know about the topic, and whether they want to learn more about it.
Relatable? Or self-centred?
According to Raele Altano, a certified communication coach, we are psychologically wired to find common ground with others because we want to relate. Although this can promote empathy in a conversation, being ‘too relatable’ can sound very self-centred after a while.
For example, constantly saying, “That happened to me too,” or “I know exactly how you feel” can feel deflating to the other person. You might have experienced something similar, but all human experiences are unique and should be treated differently.
Rather than equating your similar experiences, Dr Smallen suggests it’s more effective to listen to your peer’s experiences and lend your support. This way, they will feel that their experience has been heard rather than dismissed as something that happens to everyone else.
Hearing? Or listening?
As we were often told as kids, “there is a difference between hearing and listening,” but the importance of this concept is often understated as adults.
Anne Willkomm, Professor of Communication at Drexel University, suggests that the increasing use of technology in the workplace has made us bad listeners. We read our emails during Zoom meetings, check our notifications mid-conversation, use our phones during breaks and consequently become disconnected from our conversations. As Willkomm says, “The inability to actively listen is so important because it can really diminish someone’s sense of value.”
To regain our listening skills, Willkomm suggests that we learn to give the other person complete attention by looking at them in the eye, using body language such as nodding to show that we’re following, and resisting the temptation to plan what we’re going to say next before it’s our turn to talk.
What should we do to have more meaningful conversations?
Celeste Headlee, a journalist, author, and communication expert, says we are not listening to each other. She says, “A conversation requires a balance between talking and listening and somewhere along the way, we lost that balance”.
In her TED Talk, "10 Ways to Have a Better Conversation," Headlee offers ten practical and actionable tips for fostering more meaningful conversations:
1. Don't multitask
Stay present in the moment. Avoid thinking about other things or distractions. Focus fully on the person you’re speaking with.
2. Don't pontificate
Avoid being closed-minded and lecturing rather than conversing. Keep an open mind and allow space for other perspectives.
3. Use open-ended questions
Encourage more in-depth answers by asking questions that start with "who," "what," "where," "when," and "why," rather than ones that can be answered with "yes" or "no."
4. Go with the flow
Let the conversation evolve naturally. Don’t hold onto specific points you want to say or ideas you want to share; follow the natural flow of dialogue.
5. If you don't know, say you don't know
Be honest about your knowledge. Don’t pretend to understand or fake expertise, as authenticity builds trust.
6. Don't equate their experience with yours
Avoid responding to someone’s personal story with your own similar story. Listen to their experience without making it about you.
7. Try not to repeat yourself
Repeating points can make the conversation feel stagnant and self-centred. Aim to keep things fresh and moving.
8. Stay out of the weeds
Don’t go on about unnecessary details. Focus on the main point and message, especially if the details don’t add value.
9. Listen
Listening is the most crucial skill in any conversation. Truly engage with what the other person is saying instead of just waiting for your turn to talk.
10. Be brief
Keep your responses concise to allow other people to talk. Being succinct can keep conversations engaging and prevent others from feeling overwhelmed.
A “pain in the neck”
‘Tech neck’ or ‘text neck’ isn’t just an issue that children get from spending too much time on their phones, it’s a common issue that we all can face at work.
Professor of Orthopaedic Surgery at Columbia University and spine surgeon
Dr K. Daniel Riew defines text neck as “headaches, neck spasms, soreness and creaky shoulder joints as a result of increased screen time and holding the neck still for long periods of time.”
It makes sense; the human body wasn’t designed to be hunched over a tiny screen all day. But do you know why it happens?
Why do we get text neck?
Dr Riew says that leaning your head forward is one of the most common causes of tech neck. According to Riew, “When you look down just 45 degrees, your neck muscles are doing the work of lifting 50-pound bag of potatoes.”
You may also experience pain if your shoulders are always hunched. This can cause some neck pain by straining upper back muscles, loading chest muscles and eventually putting some extra pressure on your neck.
Another common cause that we are all prone to is remaining in one position for too long, especially when you’re sitting down at a desk. Being sedentary for long periods of time can cause stiffness and muscle tension, particularly in your neck and shoulders, which can worsen your tech neck.
How can we avoid it?
An easy and effective way to prevent tech neck in the office is to make some changes to your workspace.
• Ensure your desk is at a height that allows elbows to rest at a comfortable 90-degree angle with relaxed shoulders.
• Position your screen so the top inch of your laptop or computer is at eye level.
• Adjust your chair so that your feet rest firmly against the floor, your lower back is supported by the backrest and your chair is tucked in so that your stomach is close to the desk.
You can also try to fix your posture. C o ntrary to common belief, you shouldn’t actually sit straight. According to Dr Riew, this will only put more stress on the discs in your lower back which can lead to more back and neck pain. Instead, aim to sit with your chair reclining 25-30 degrees with your neck straight. This way, part of your body’s weight will go into the chair, instead of straight down into your spine.
Another proactive way to prevent the condition is to practise neck exercises and stretches. These can be as short and easy as putting your ear to your shoulder and holding for ten seconds, then doing the other side. This way, your neck muscles will be strengthened, and you can improve your flexibility.
What is tinnitus?
Yo u might have some ringing, roaring, clicking, hissing or buzzing in your ears. Or maybe it's only one ear. Maybe it's soft, or loud, or high pitched or low pitched. Are you going deaf? Is it serious? What does it mean?
According to the Deafness Forum Australia, you may have a form of tinnitus. Tinnitus is not a disease, rather it's just a symptom telling us that there's something wrong with our auditory systems. The Forum suggests that there are many different ways that you can get these symptoms:
• N oise-induced hearing loss is often a common reason for tinnitus and can occur when people who work in noisy environments (such as factory workers or musicians) are exposed to ongoing loud noises which damage tiny sensory hair cells.
• Tinnitus is often the first sign of hearing loss.
• Problems with blood flow in head or neck can lead to a type of tinnitus called pulsatile tinnitus, where there is a rhythmic pulsing in the ear, usually in time with your heartbeat.
Although there’s a bundle of different medical conditions that can lead to tinnitus, the Forum says you probably don’t need to worry.
“Some people can develop tinnitus for no obvious reason. Most of the time it isn't a sign of a serious health problem, but if its loud or doesn’t go away, it can cause fatigue, depression, anxiety and problems with concentration.”
If you are experiencing tinnitus that doesn't go away, see your GP.
3-9 February is Tinnitus Awareness Week
Gather My Crew.
When a crisis occurs, such as an illness, accident or emergency, those in need don’t always know how to reach out for help, or what to ask for.
The Gather My Crew app makes it easy to coordinate the right help from friends and family. The app allows you, or a friend or family member, to set up the app to create a helping network (your ‘Crew’); invite contacts; create, accept and complete tasks; and send updates, upload photos and share material such as shopping lists.
Available free from the App Store and Google Play.
A quick test of how well you’re aging
Standing on one leg sounds easy, but as we age our ability to balance can deteriorate.
A new study from the Mayo Clinic suggests that for older adults, how long you can stand on one foot—especially on your nondominant leg—might be a better sign of your overall health and how well you're aging than changes in strength or gait.
The ability to balance on one leg is “an important predictor” of someone’s risk of falling, said senior author Kenton Kaufman, a musculoskeletal research professor at Mayo Clinic.
When the study participants, aged 52 to 83, were compared with each other, on average they could stand on their non-dominant leg for 17 seconds. Among those older than 65, the average was 11 seconds.
“If you can’t stand on your leg for five seconds, you’re at risk of falls,” Kaufman said. “If a person can stand on their leg for 30 seconds, they’re doing really well, especially if they’re older,” he added.
The Mayo Clinic suggests this exercise to improve balance: Stand with your feet hip-width apart and your weight evenly distributed. With your hands on your hips, lift your left leg and bend at knee. If needed, hold onto something solid for support. Hold for up to 30 seconds. Return to start and repeat on the other side.
Can toothpaste cure a pimple?
Toothpaste is being touted on social media as a way to clear acne, soothe burns and whiten fingernails, reports the Washington Post. But dermatologists say products designed for these purposes are much better options and warn that toothpaste may exacerbate skin conditions.
Because toothpaste is not formulated for the skin, it can lead to dryness, irritation and inflammation, potentially delaying the pimple-healing process or worsening acne, they say.
To prevent pimples or treat them, the American Academy of Dermatology recommends over-the-counter products containing adapalene, azelaic acid, benzoyl peroxide or salicylic acid.
Toothpaste isn’t an effective treatment for burns or to whiten fingernails, either. While toothpaste may have a cooling effect, one study showed that it can worsen burns. As for your fingernails, it can cause irritation.
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Is canola oil a bad choice?
Canola oil has had some bad press, with some people claiming that its high levels of omega-6 fatty acids can cause inflammation. However, according to Tufts University Health & Nutrition Letter, this isn’t true for humans.
While omega-6 fatty acids were shown to cause inflammation in rats, studies confirm this isn’t the case in humans. In fact, canola oil is a healthy and affordable option. It’s packed with good fats, including heart-healthy monounsaturated fats and omega-3 fats (specifically, alphalinolenic acid or ALA). Among common cooking oils, canola oil has the least saturated fat, at just seven per cent, which makes it even better for heart health.
THING YOU CAN DO TODAY
Have a warm shower before bed
Do you have trouble getting off to sleep? Try a warm shower before bedtime, say sleep experts.
Studies have found that people who bathe before bedtime fall asleep faster. In the hours before bedtime, a human’s core body temperature naturally cools, while skin temperatures of the hands and feet increase. Scientists believe that immersing your body in warm water aids this natural temperature regulation process, improving sleep as a result.
It's important to get the timing right, says sleep physician Dr David Rosen.
“Make sure your warm shower is at least one hour before bed, because that is what is best supported by research,” he says.
Dr Rosen says the warm shower habit can become part of your bedtime routine, like stopping harmful sleep habits such as screen time, and starting helpful ones like creating a restful bedroom environment.
Can a cold shower help you sleep too? While there are benefits to cold showers, improving sleep doesn’t seem to be one of them.
Cold water tends to be stimulating, raising levels of the hormones cortisol and norepinephrine which can boost your alertness.
EAT SMARTER
Lentils
Lentils might be the perfect food. They’re high in fibre, protein and complex carbohydrates, low in fat and calories, naturally gluten free, and have a low glycaemic index (GI). As a bonus, they’re also cheap, last for ages in your cupboard and cook up quickly.
Want to do your bit to help the planet? We could feed the world more sustainably with lentils (and all pulses). They have a lower carbon footprint than most foods because they require a smaller amount of fertiliser and water to grow.
What can lentils do for you?
Protein: protein is as hot a topic as ever, with ‘high protein’ getting 21,000 online searches in Australia every month. Combine lentils with a wholegrain and they provide the same quality protein as meat. A half cup serving of cooked lentils provides about 12 grams of protein –that’s the same as two eggs or a half cup of Greek yoghurt.
Fibre: an unsung essential nutrient, most of us don’t eat enough fibre. A half cup of cooked lentils provides 32 per cent of your day’s fibre needs. Fibre helps lower blood cholesterol, protects against colon cancer and type 2 diabetes, and nourishes the all-important gut bacteria.
Lentils will also top up your levels of iron, folate, potassium and manganese. Start your love of lentils by making an easy dal. Search online for recipes on sites such as Recipe Tin Eats at www.recipetineats.com
10 February is World Pulses Day
“To bring about change, you must not be afraid to take the first step. We will fail when we fail to try .”
