ISSUE 26 > AUTUMN 2015

Naturopath, nutritionist and author Janella Purcell shares her tips for health and happiness

Nourishing body and soulWin a copy of Janella’s Super Natural Foods – see page 23

balanceFind

your

14

20

61 Welcome

2 Australian Unity & You Home Care

3 Spotlight On Readers share their tips for slowing down

4 Ask The Expert Plastic surgery explained, plus common health questions answered

6 Wellbeing Naturopath and nutritionist Janella Purcell on finding life balance

8 Know Your Cover Hospital cover cost increases explained

10 Awareness How exercise could reduce the risk of developing Alzheimer’s disease

12 Mind Symptoms of – and treatment for – body dysmorphic disorder

14 Move Which yoga style is right for you?

16 Nourish Two experts debate the pros and cons of the Fast Diet™ – aka the 5:2 diet

18 Live Well How healthy living helped a former athlete tackle Hodgkin’s lymphoma

20 Eat Well Four recipes to nurture body and soul from Janella Purcell’s new book

24 Nutrition Sports drinks: friend or foe?

25 Wellplan Rewards Special discounts and offers for members

Inside

Australian Unity Health Limited ABN 13 078 722 568 Information provided in this publication is not medical advice and you should consult with your healthcare practitioner. Australian Unity accepts no responsibility for the accuracy of any of the opinions, advice, representations or information contained in this publication. Readers should rely on their own advice and enquiries in making decisions affecting their own health, wellbeing or interest. wellplan magazine is published by Edge on behalf of Australian Unity; edgecustom.com.au. Change of address enquiries: 13 29 39

WelcomeContributors

DR GENEVIEVE YATESThis issue’s ‘Ask The Expert’ is Genevieve Yates, a GP and medical educator from Ballina, NSW, who is

also a regular columnist for the medical newspaper, Australian Doctor. Genevieve answers some common health questions on page 5.

JANELLA PURCELLJanella Purcell is a qualified naturopath, nutritionist, herbalist, iridologist and chef. She shares her tips for

holistic wellbeing on page 6, plus recipes from her new book, Janella’s Super Natural Foods, on page 20.

MEGAN GAMBLE When vinyasa yoga instructor and journalist Megan Gamble isn’t teaching yoga around Melbourne, she writes for a range of health

and fitness magazines, including Australian Natural Health and Nourish. Megan explains different yoga styles on page 14.

SARAH MARINOSFor almost 30 years, Sarah Marinos has contributed to magazines and newspapers in Australia and the UK,

now focusing her writing on health, relationships, parenting and social issues. Sarah interviews former water polo player Robert Maitland on page 18.

Amanda Hagan Chief Executive Officer – Healthcare

In this issue of wellplan, we explore the concept of life balance – discovering what it means for different people and which areas of our lives we need to address to make it happen. To this end, we speak to naturopath, chef and author Janella Purcell, who highlights the role that factors such as nutrition, movement and mindfulness play in achieving optimal wellbeing. She also shares four delicious recipes from her new book, Janella’s Super Natural Foods, on page 20.

Addressing matters of nutrition, we investigate the pros and cons of the Fast Diet™, otherwise known as the 5:2 diet. And in the exercise department, we look at new research that suggests moving more could be vital in helping to curb the rising incidence of Alzheimer’s disease. Plus, we give an overview of common types of yoga classes to help you decide which one might be right for you.

On page 18, we share the story of former water polo champion Robert Maitland, who credits healthy eating and regular exercise for helping him overcome Hodgkin’s lymphoma. Similarly uplifting was the response from readers to our story on author and Slow Movement devotee Sarah Wilson in the previous issue of wellplan. You can find out what slowing down means to some of our members on page 3.

I hope these features and more will inspire you to take a more balanced approach to life – one that ticks all the boxes when it comes to happiness and health.

Enjoy this issue of wellplan.

‘Life balance’ is something most

of us aspire to achieve. Finding

that elusive equilibrium between

career, time with family and

friends, exercise, hobbies and

more is no easy task, yet we

increasingly learn how essential it

is to our wellbeing. Not only does

it make us happier and healthier,

but the flow-on effect for well-

rounded people can include,

among other things, increased

productivity in the workplace and

improved personal relationships.

We’re always looking at ways to improve the magazine and provide you with information that is helpful and relevant. We’d love to hear from you with your suggestions and feedback.

Have your say!

Email us at: wellplan@australianunity.com.au or write to wellplan magazine – Feedback, Australian Unity, Reply Paid 64466, Melbourne, VIC 8060 (no stamp required).

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Australian Unity Home Care services are available 24 hours a day, seven days a week. All you have to do is pick up the phone and call. Whether you need all-day assistance or just a hand for an hour, we're there for you. Some of our services include:■ personal care■ transport■ meal preparation ■ community nursing■ companionship■ home and garden maintenance■ disability care.

Australian Unity Home Care allows you to maintain your independence and wellbeing, and really enjoy life.

We can help you get back to doing the things you love to do and also open up a world of enjoyable activities and opportunities.

Home Care

AUSTRALIAN UNITY & YOU

1 Contact 1300 160 170. Our friendly team can address your individual needs.

2 Arrange a no-obligation, in-home assessment. A Home Care representative can meet with you – and a friend or partner – to tailor a service that is right for you.

Steps to arranging Home Care

This paid service is provided by Australian Unity Retirement Living Services. For more information, contact 1300 160 170.

Special offerFor a limited time, receive $25 off

Australian Unity Home Care services– from getting some odd jobs done around the house

to having a personal wellbeing review. A typical one-hour service costs $45; with your exclusive voucher, this brings

your first-hour fee to only $20.

To redeem this offer, register your interest before 31 March 2015 by calling 1300 160 170. The $25 discount

will then apply to any Home Care service you book prior to 30 April 2015. Some services may not yet

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australianunityrl.com/terms-and-conditions

4 Start your care plan and get back to doing the things you love. You can start, finish, change or add to your plan at any time. The choice and control is yours.

3 Your quote and care plan. Our team will then provide you with a complete care service plan that meets your unique requirements and a transparent quote for your approval.

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Our readers share their tips for living a more mindful, leisurely existence.

IN THE SPRING 2014 issue of wellplan, we profiled the Slow Movement: a worldwide initiative promoting the personal and global benefits of living a slower, calmer, more considered and self-determined existence. Our cover star Sarah Wilson – a vocal champion of the Slow Movement in Australia and author and founder of I Quit Sugar – told us how she has adopted a slow mindset and, as a result, leads a healthier and more enjoyable life than ever before.

Following this theme, we also shared recipes from Slow Food devotee Sophie Hansen’s latest book Local is Lovely – and invited you to share your own ‘slow’ tips to win a copy. Here’s what our five competition winners had to say.

slow down?How do you

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DO YOU SPRINT through each day – gobbling down meals, fast-tracking work and sending an endless stream of text messages, because there’s just no time to talk? In our busy world, living in the fast lane is regarded as aspirational. But as we limp to the end of each week, many of us feel trapped by our schedules and burnt out by the sheer pace of our daily regimen. Enter the Slow Movement: a worldwide initiative promoting the personal and global benefits of living a slower, calmer, more considered and self-determined existence. The aim? To make room for mindful enjoyment of everything, from wholesome food and family to culture and community.Italian journalist Carlo Petrini coined the term ‘Slow Food’ movement after he staged a public protest in 1986 against the opening of a fast food outlet at the historic Spanish Steps in Rome. “The movement started as a reaction to unhealthy, over-produced, homogenised food but soon widened to become a counterpoint to the growing materialism and greed of the ‘80s,” says Sarah Wilson, a vocal champion of the Slow Movement in Australia and author and founder of I Quit Sugar – a book, website and program that espouses slow-eating principles.The Slow Movement is the antidote to our epidemic of being time-poor. For Carl Honoré, revered Canadian Slow Movement ambassador and author of manifestos including The Slow Fix, the movement is like a wake-up call for society. His personal ‘aha’ moment came when he reacted to his own misguided desire to purchase a collection of One-Minute Bedtime Stories to read to his children.

“The Slow Movement is a cultural revolution against the notion that faster is always better,” explains Honoré. “It is about savouring the hours and minutes rather than counting them. It is about quality over quantity in everything and has become a

LIVE WELL

universal label to explain the benefits of doing everything at the right speed – from sex, work and education to exercise.”As the Slow Movement has gained wider appeal, it has been applied to all aspects of living, from slow travel (think low-impact and eco-friendly) and slow money (raising funds for slow enterprises) to slow fashion (choosing vintage and sustainably made garments) and slow parenting (prioritising daydreaming and play rather than enrolling children in a host of after-school activities).

In Australia, the picturesque towns of Goolwa in South Australia and Katoomba in the Blue Mountains of New South Wales are both now official Cittaslows (‘slow cities’), because they encourage ‘slow’ priorities such as diversity, sustainability and a celebration of local produce, culture and traditions. Canberra hosts the Slow Festival every October, and, at a national level, the Slow Magazine – which guides readers on how to live a richer, more leisurely existence – has garnered an increasing following.On the global stage, Japan has a ‘Sloth Club’. In the US, The Long Now Foundation is constructing a giant clock that ticks only once a year to remind people to slow down. And in countries including England, Wales, Norway, Germany, Portugal and Poland, Cittaslow National Networks have also been formed. Wilson first encountered the Slow Movement while travelling in Europe in the 1980s. “Its focus on getting back to basics with food, possessions and priorities really

WORDS STEPHANIE OSFIELD

connected with me, because I grew up on a subsistence farm near Canberra,” she recalls. Though she always embraced the principles of recycling and having few material possessions, and had adopted yoga and meditation to help her slow down, it was not until she became extremely unwell with a thyroid condition in 2007 that she gave her busy, rushed, city life a complete ‘slow makeover’. “To help heal myself, I relocated to Byron Bay with two suitcases, which contained everything I owned,” says Wilson.

There, she lived for a year in an old shack on three hectares of forest and slipped into a slower pace that allowed her to enjoy the rhythms of nature, the seasons and the day.“Suddenly, my life had flow, and as I took time to cook fantastic healthy meals from scratch and reflect and enjoy nature through walking and surfing, happiness and wellness and new ideas flowed into me,” she explains.Though some ‘slow movers’ relocate to the country or seaside or leave high-flying jobs, the Slow Movement does not require opting out. ”Day to day, it is about little changes, like taking 10 minutes either side of a busy meeting or sitting in a park to eat your lunch mindfully,” explains Wilson. “I’m living back in the city now, but with a slow mindset. I don’t own a car. I travel everywhere by bike – one that has no gears that I built myself. On the way home, if there is a beautiful sunset, I can stop and take it in for a while then head home feeling more refreshed. It is incredibly freeing.”

Stop what you’re doing now and look out the window. Take a few deep breaths and enjoy just ‘being’. Feel good? Maybe it’s time you gave your life a slow makeover.

1 Downsize your calendar.2 Question your inner speed demon.3 Take up a slow hobby.4 Stop clock-watching.5 Rediscover the joys of the

slow table.6 Take a walk.7 Meditate.8 Consider an alternative approach

to your health.9 Turn off electronic devices.

10 Vacation slowly.

Slow downthriveand

“It is about savouring the hours and minutes rather than counting them.” Carl Honoré, Slow Movement ambassador

Want to stop racing through your life? Carl Honoré suggests the following tips:

10 waysto slow down

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Author, blogger and Slow Movement

devotee Sarah Wilson

Don’t wait to be asked: we love hearing from our readers and always welcome not only your suggestions for the magazine, but also your thoughts on wellbeing in general.

Email us at: wellplan@australianunity.com.au or write to wellplan magazine – Feedback, Australian Unity, Reply Paid 64466, Melbourne, VIC 8060 (no stamp required).

What do you think?

SPOTLIGHT ON

“Slowing down means taking in your surroundings, breathing in fresh air, clearing the mind and appreciating the life you live and the people in it.” Michael Fanning, VIC

“Slowing down means taking time each day to identify the things that aren’t really that important... and realising the world won’t cave in if they don’t get done!”Karen Wager, QLD

“Enjoying moments of peace and celebrating a little ‘me time’ – simple pleasures like running a bath, listening to the rain or relaxing in the kitchen with a new recipe.”

Michelle Reddington, VIC

“Slowing down food means sourcing good-quality, fresh and nutritious produce that you can enjoy with loved ones in a relaxed and mindful setting. If only we could all sit down to a meal without modern distractions, we might be able to sense our satiety cues better and enjoy quality time with loved ones.”Helen Havryliv, NSW

“Slowing down means taking the time to enjoy the things that are usually forgotten, such as enjoying a good home-cooked meal, catching up with friends and indulging my passions.”Kathryn Vincent, NSW

Plastic, reconstructive and aesthetic surgeon Andrew Greensmith, from the Melbourne Institute of Plastic Surgery, tells wellplan about his line of work.

What are some of the things you help people with as a plastic surgeon?There’s a huge variety. We treat the whole range of age groups, from newborn babies right through to the elderly, which is quite unique to our sector. We treat various sorts of reconstructive problems stemming from injury or cancer removal, such as reconstruction after skin cancer, breast cancer or head and neck cancer; we treat all sorts of trauma injuries, facial injuries and birth defects. And then, of course, there are things that are more cosmetic, such as restoring and rejuvenating following age-related changes.

What do you love about your job?Making a huge difference to people’s self-esteem and sense of worth, as well

What should people look for when choosing a plastic surgeon?In Australia, you should look for the qualification of FRACS, which stands for Fellow of the Royal Australasian College of Surgeons. This gives you the assurance that someone has done at least 15 years of training, including medical school and often beyond that. It’s recognised internationally as one of the most stringent forms of qualification for plastic surgery.

The most important thing to note is the danger of people travelling overseas for plastic surgery to places that are cheaper but don’t have that stringent qualification. That can be an absolute disaster. Look for local treatments, follow-ups and qualifications that are homegrown.

a plastic surgeon5MINUTES WITH...

INTERVIEW REBECCA HOWDEN

as restoring both form and function. I think our speciality probably does that more than many other specialities, and that’s very rewarding. And I love the fact that it’s constantly evolving.

What are some common misconceptions about plastic surgery?The most common misconception is that it’s just cosmetic and superficial. The fact is that plastic surgery was born in the ’20s, ’30s and ’40s, as a result of surgery for victims of war. The techniques from wartime surgeries have evolved into new techniques for safe cosmetic surgeries as well, so you can’t be a good aesthetic surgeon without being a good reconstructive surgeon, and vice versa.

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ASK THE EXPERT

Dr Genevieve Yates gives her expert opinion on three common health questions.

1Does too much paracetamol during pregnancy cause

attention deficit disorder (ADD) in children? In early 2014, a Danish study suggested that there is a link between paracetamol use in pregnancy and hyperactivity in children1. The researchers followed 64,322 children up to age seven to assess the prevalence of behavioural problems. Their results showed a higher risk of hyperactivity disorders in the children of mothers who took paracetamol during pregnancy, especially in those whose mothers took paracetamol throughout their pregnancies.

Paediatric experts in Australia and overseas have pointed out that the study had significant flaws and that further research is required before we can say with any certainty whether paracetamol in pregnancy can be harmful2. Meanwhile, it is a good principle to avoid any medication in pregnancy unless it has been prescribed or recommended by the doctor caring for you during this special time of life.

2Are the chemicals found in sunscreen harmful to

babies’ skin?Sunburn in infancy and childhood is a major risk factor for future skin cancer3. Babies’ sensitive skin makes them more prone to sunburn and also more likely to react to skin

References: 1 Journal of the American Medical Association (JAMA) Pediatrics, ‘Acetaminophen use during pregnancy, behavioral problems, and hyperkinetic disorders’ (April 2014) 2 The Conversation, ‘Paracetamol during pregnancy linked to ADHD risk’ (25 February 2014) theconversation.com/paracetamol-during-pregnancy-linked-to-adhd-risk-23640 3 Cancer Council Australia, ‘Position statement: sun protection and infants (0–12 months)’ (June 2013) wiki.cancer.org.au/policy/Position_statement_-_Sun_protection_and_infants_(0-12_months) 4 ScienceDaily, ‘Scientists dispel late-night eating/weight gain myth’ (February 2006) sciencedaily.com/releases/2006/02/060202080832.htm

cornerHealthproducts, including sunscreen. The good news is that the chemicals in sunscreen are not believed to be harmful, and we now recommend using sunscreen on infants of any age when avoidance of high UV exposure is not possible3.

However, other sun protection measures, such as staying inside during the middle of the day, seeking shade and using protective clothing, hats and sunglasses, are preferable to using sunscreen. If you need to use sunscreen, choose a broad-spectrum water-resistant 30+ sunscreen and preferably one labelled ‘for sensitive skin’.

3Will eating carbs at night make you fat?

Not directly. Research has confirmed that when you eat does not directly affect weight gain or loss4. What matters is how much you eat (total calories) compared with how much exercise you do. While it is true that your metabolism slows down at night (ie, you burn less energy), your body doesn’t process food differently at different times of the day. But it is not quite that simple.

Complex carbs, such as wholegrain bread, cereal, rice and pasta, can increase your metabolism, energy and attention levels after eating. Therefore, consuming such carbs at breakfast and lunch, rather than eating a big carb-rich dinner, means you’re more likely to be active and attentive as you go about

your day, thus burning off more energy from increased activity.

The other problem with eating carbs at night is that people often choose to eat unhealthy high-energy snacks at night, adding to their total calorie intake and encouraging weight gain.

a plastic surgeon

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ASK THE EXPERT

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WELLBEING

WORDS STEPHANIE OSFIELD

For naturopath and nutritionist Janella Purcell, food is pivotal to wellbeing, but it is only one of several foundations that maximise health and happiness.

actBalancing

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WELLBEING

IMAGINE HOW MUCH more you would enjoy your life if it were like a scale, on which duty and pleasure were equally balanced. “Instead, in our modern world, there is a growing epidemic of distress, because people feel they have no down time, no control over their lives and no ability to turn down or change the pressure,” says Janella Purcell, naturopath, nutritionist, herbalist and author.

“To achieve true life balance and wellness, you should give only 50 percent of your time to ‘must do’ responsibilities like your job,” she advises. “The other 50 percent should be devoted to enjoying time to yourself, socialising with friends and pursuing your true passions. Otherwise, you burn out and are more likely to suffer disease, depression, panic attacks, migraines or the urge to binge on unhealthy foods.”

Flexibility and foodFor Purcell, food is like a rich soil that lays the foundation for the body’s health. “Unfortunately, in our digital age, what we should eat has become an ‘information battlefield’, which has left people completely confused,” observes the wellness coach, who consults with clients in her clinics in Bangalow, near Byron Bay, and Sydney’s Surry Hills.

Her response? “Keep food simple,” she says. “Reduce your intake of processed foods and eat food in its natural state. Add in plenty of plant foods, some fermented foods and super foods high in antioxidants and omega-3 fatty acids and you will have a very healthy diet.”

Purcell herself is a vegetarian – for both environmental and health reasons – so her latest book, Janella’s Super Natural Foods, is filled with vegan and vegetarian recipes, influenced by her travels to Italy, Japan, India, the Middle East and South-East Asia.

“I don’t suggest people cut out meat, but I do suggest they cut it down,” she says, adding that going ‘flexitarian’ (having a few ‘no meat’ days a week) is a good approach for meat lovers and is a health-boosting practice we could all be adopting. “Fanaticism is not the way to better health; quite the opposite. It’s important that people feel friends with their plate, not deprived by it.”

Exercise and energyStillness and movement are also key elements of a balanced lifestyle, says Purcell, who enjoys meditation twice a day. Her varied workout regimen also includes Iyengar yoga, jumping on a mini-trampoline and jogging/walking four kilometres two or three times a week. “If you’re not training for the Olympics, you don’t need to exhaust yourself to stay fit,” she says. “But it is important to set healthful routines and incorporate nature into them.”

For Purcell, the maxim ‘early to bed, early to rise’ gives her life and body a rhythm that ensures she sleeps well and wakes with energy.

Though her working life has long revolved around optimal wellbeing – including time in an organic store, as a wholefood chef and now as the Lifestream superfoods ambassador – Purcell has not always enjoyed good health. In 1995, aged 27, she was struggling with digestive issues and related weight problems. Her desire to heal herself and others led her to train as a naturopath, then study traditional Chinese medicine and kinesiology.

Five years ago, she realised a long-term dream when she relocated from busy Sydney to the Byron Bay hinterland. “My body, mind and spirit constantly thank me for the slower pace in a beautiful environment, where I can grow my own produce and feel even more deeply connected to nature,” she says. “I can shop at farmers markets five days out of seven, then jump into the ocean on my way home. It’s an ideal life.”

Bringing back balance“I see many people who mistakenly believe that wellness will come if they are rigid about food and go gluten or dairy free, cut out all fructose or eat more protein on a paleo diet,” observes Purcell. “But food and exercise regimens are only bandaids if you ignore chronic stress or emotional issues like relationship disconnect or too much stress due to unsustainable work expectations. Having time to do things you enjoy is critical to good health, and it’s the key thing we often forget.”

Making time for spiritual and social nourishment, through socialising and sharing good company, is a pivotal pleasure of life, according to Purcell. “It is incredibly important to spend time with family and friends, to have your kin around you and feel supported, understood and listened to,” she says. “It reminds you that you are loved, even when you may momentarily forget how unique and valuable you are.”

Janella’s top tipsTo enjoy greater wellbeing physically and emotionally, Janella Purcell recommends the following five steps:

1 ENJOY GOOD NUTRITION: Eat fresh, good-quality foods, free of chemicals. Consume more vegetables and less meat. Eat less overall and chew your food well.

2 MOVE YOUR BODY: Mix it up so you do some slow exercise as well as more energetic movement to increase your heart rate. Boost your incidental activity, such as taking stairs instead of a lift.

3 PRIORITISE SLEEP: Aim to rise and retire at the same time of day. Don’t push your body to stay up when you’re tired. Avoid looking at bright screens close to bedtime, as the light can interfere with sleep hormones.

4 BE MINDFUL: Try as much as possible to be ‘in the moment’ and not always racing ahead with your thoughts. Slow down, breathe deeply and enjoy every experience through all your senses – whether drinking a coffee, writing an email or walking on the beach.

5 NURTURE YOUR SPIRITUAL LIFE: Meditate, reconnect with nature, do things that are meaningful, listen to music and spend time with your partner, friends and family.

“Food and exercise regimens are only bandaids if you ignore chronic stress or emotional issues.”

healthCosts

of

Have you ever wondered why the cost of hospital cover creeps up each year? Here, we explain the reasons for

industry-wide price increases.

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KNOW YOUR COVER

References: 1 Australian Institute of Health and Welfare, Australian hospital statistics 2012–13 2 Private Healthcare Australia, ‘Variations in Care – Hip and Knee Replacement’, 7 February 2014

This article is for information purposes only and individual circumstances may vary. Subject to the level of cover, healthcare provider, location and individual medical needs. Benefits vary depending on the level of cover. You should speak to your healthcare practitioner prior to undergoing any treatment.

EVERY YEAR, HEALTH funds across Australia review their covers and adjust their prices.

The yearly price review is due, in large part, to ever-increasing hospital costs – with factors such as more advanced (and expensive!) medical treatment and equipment, plus staff salary changes and doctors’ charges impacting hospital costs. Australia’s ageing population has also contributed to an increased incidence of complex and costly procedures.

Between 2008/09 and 2012/13, public hospital expenditure increased by an average 4.7 percent per year, while during the periods 2008/09 and 2011/12, private hospitals spent around 8.4 percent more per year (after adjusting for inflation)1. While all insurers maintain reserves to cover unexpected increases in benefit costs, this only provides a temporary solution. If they experience or expect an ongoing escalation in the amount they pay out to members in benefits, then they must raise the price of your cover to remain financially viable.

Average costs of treatment per hospital admission for common inpatient procedures for Australian Unity members.

Cost of hospital treatment in Australia

The above figures are national averages for procedures at public and private hospitals. They represent the average cost of hospital and medical treatment and do not represent the actual benefits paid by Medicare or Australian Unity. Out-of-pocket costs will vary depending on individual circumstances. Figures are current as at 16 January 2015, using the 2014 Medicare Benefits Schedule list of procedures. Source: Australian Unity internal hospital and medical claims data for 2014 Medicare Benefits Schedule procedures.

Knee arthroscopy $3,986

CT scan of abdomen $4,756

CT scan of the brain $5,250

Gallbladder removal $5,656

Caesarean section and 7 days post-operative care $8,486

Knee replacement $21,181

Hip replacement $22,675

this isn’t always a problem, in cases where treatment is time sensitive, delays can worsen a condition or impact quality of life.

With private health insurance, on the other hand, you can choose to be treated as a private patient in a public or private hospital. This means that you may be able to choose the doctor and hospital you are treated in at a time that suits you. Whether or not you have any out-of-pocket expenses will depend on your level of cover; however, you can find out about any gaps from your doctor, health fund and hospital in advance, and choose a scenario that best suits your needs.

Comparing the costsAccording to Private Healthcare Australia, hip and knee replacements are the big-ticket items when it comes to surgical procedures in the private health sector. In Victoria, where hip and knee replacement surgery is more expensive than anywhere else in the country, the average cost of such procedures, without complications, is more than $25,0002.

As a public patient, if you need a hip or knee replacement, you could either choose to join a waiting list or pay for the procedure yourself. But unless you have a spare $25,000 lying around, this isn’t always an option.

With hospital costs likely to continually increase over time, it’s now more important than ever – for financial reasons, as well as peace of mind – to keep your hospital cover.

Inevitably, when prices rise, people tend to question whether hospital cover is worth the expense. Here, we explore the options.

Public vs private healthcareMedicare provides free treatment and accommodation for all Australians, as public patients in public hospitals. Patients are appointed a doctor and, for some procedures, may have to join a waiting list – which can be upwards of a year, depending on demand and on the basis of clinical need. While

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KNOW YOUR COVER

Did you know that you can reduce – or eliminate – any out-of-pocket costs you might incur with hospital treatment? The Australian Government sets a schedule of fees for all medical treatments called the Medicare Benefits Schedule (MBS). As a privately insured patient in hospital, Medicare pays 75% of the MBS fee and Australian Unity pays the remaining 25%.

Sometimes, your doctor or specialist’s charges are more than the MBS. The

difference is known as the ‘gap’, and it’s an out-of-pocket expense you have to pay.

By using a doctor who participates in Australian Unity’s Gap Cover Scheme*, you can reduce or even avoid the gap (referred to as Gap Cover), giving you more certainty and less out-of- pocket expenses.

To find out more, call 13 29 39.

Mind the gap

*Gap Cover is available to most Australian Unity members as part of their hospital cover. It is not available on any of our Overseas Visitors Health Covers or Basic Hospital Cover (B1). Gap Cover only applies to the treatment of illnesses or conditions available under your health cover. You should always ask your doctor if they will be participating in the Australian Unity Gap Cover Scheme before undergoing any treatment.

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AWARENESS

WORDS HELEN HAWKES

MOST AUSTRALIANS HAVE been touched by dementia, whether personally or through the experience of family or friends. And this situation is showing no signs of diminishing. In fact, according to Alzheimer’s Australia, the number of dementia cases is expected to almost triple by 2050, reaching around 900,000 in this country and more than 100 million worldwide1.

It’s a scary thought, but the good news is that there may be something you can do to minimise your risk of developing the illness as you age.

“There is a strong and growing body of evidence showing that physical exercise can reduce the risk of Alzheimer’s disease and other dementias,” says Dr Chris Hatherly, National General Manager of Research at Alzheimer’s Australia.

In a paper published by Alzheimer’s Australia in 20132, researchers Dr Maree Farrow and Dr Kathryn Ellis found that physical activity enhances brain plasticity and the growth and survival of brain cells. Additional brain imaging studies have shown that people who undertake regular, moderate-intensity physical activity – compared with those who are inactive – have increased brain volume in regions that are important for memory, learning and concentration3. People who exercise

New research suggests that exercise can play an important role in helping to prevent the development of Alzheimer’s disease.

also have increased connectivity between brain regions and better cognitive function.

Drs Farrow and Ellis explain that the health of blood vessels in the brain is vital for brain function. “Diabetes, high blood pressure, high cholesterol and obesity can damage blood vessels and lead to vascular disease in the brain – a major cause of dementia,” they explain. “Physical activity reduces the risk of these conditions, helps to keep blood vessels healthy and supports the growth of new small blood vessels.”

Supporting their findings, a UK study released in 2014 estimated that physical inactivity accounted for 21.8 percent of the risk of developing Alzheimer’s4.

“Nothing, unfortunately, can guarantee prevention of dementia at this stage,” says Dr Hatherly. “However, we do know that if we could get just 5 percent of Australians who currently do no or very little physical activity to engage in regular exercise, the number of cases of dementia in the future would reduce dramatically – as many as 100,000 fewer cases over the next 36 years.”

And the benefits of physical activity may also extend to those who already have dementia, adds Dr Hatherly. “Evidence is beginning to suggest that regular activity might slow the progression of Alzheimer’s disease and other dementias,” he explains. “And it can certainly help to manage or prevent other physical and mental

... researchers found that 150 minutes of moderate exercise a week can significantly improve memory performance after just 12 weeks.

Bodymind

and

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AWARENESS

health conditions that often co-occur with dementia.”

Exercises for brain healthSo, what sort of physical activity should you do and how often?

Both Dr Farrow and Dr Ellis say it is not currently possible to provide a formula that is optimal for brain health. However, in a study published in 2013, researchers found that 150 minutes of moderate exercise a week can significantly improve memory performance after just 12 weeks5.

Aerobic or endurance exercises, such as walking, jogging, swimming or cycling, have been shown to improve blood flow and cognitive function. Strength training, on the other hand, can be beneficial in preventing and managing type 2 diabetes, which has been linked with an increased risk of dementia6.

Keep the following in mind to lessen your chances of developing Alzheimer’s disease.

■ Heart disease and mid-life hypertension increase the risk of Alzheimer’s disease and vascular dementia.

■ Smoking has also been identified as a risk factor.

■ Type 2 diabetes increases the risk of developing Alzheimer’s disease by 39 percent (some studies suggest this figure could be even higher). This risk can be reduced by careful management of diabetes and with medications that maintain blood glucose levels within a healthy range.

■ High cholesterol in mid and late life can increase the risk of Alzheimer’s disease. Cholesterol-lowering drugs may help.

■ Moderate to severe head injury increases the risk of developing Alzheimer’s disease and other dementias – a risk that is further increased if the head injury resulted in loss of consciousness.

Minimise risk

References: 1 fightdementia.org.au/about-dementia-and-memory-loss/statistics 2 Dr Maree Farrow and Dr Kathryn Ellis, ‘Physical Activity for Brain Health and Fighting Dementia,’ September 2013 3 Biochimica et Biophysica Acta (BBA), ‘The influence of exercise on brain aging and dementia,’ 2012 4 The Lancet Neurology, ‘Potential for primary prevention of Alzheimer’s disease: an analysis of population-based data,’ August 2014 5 Journal of Alzheimer’s Disease, ‘Semantic memory functional MRI and cognitive function after exercise intervention in mild cognitive impairment,’ 2013 6 yourbrainmatters.org.au/brain_health/evidence/diabetes 7 Archives of Medical Research, ‘Physical Activity, Brain Plasticity and Alzheimer’s Disease,’ 2012

Source: Alzheimer’s Australia fightdementia.org.au

Personal trainer Jane Kilkenny, Director of Melbourne-based Fitness Energy, says age is no barrier either, with research showing that starting an exercise regimen later in life can still alter the size of the prefrontal and hippocampal brain areas, which may lead to a reduction in memory impairments7.

“Just make sure you check with your doctor before undertaking any new exercise regimen,” says Kilkenny, “and seek the advice of an accredited fitness professional to provide you with the right advice and exercise program.”

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MIND

WHEN ENNALIES OUDENDIJK was 18 years old, she became fixated with her nose. But this obsession was far more than typical teenage anxiety about her appearance.

“I felt my nose was too big and made me really ugly,” she says. “I wouldn’t go out. I became reclusive and didn’t want to hang out with my friends anymore. I would look in the mirror at my nose for hours a day and even measure it with a ruler. I thought I needed to get it fixed, so I went and had my nose done. A year or so later, I still felt I was ugly.”

Several years on, Oudendijk discovered she had body dysmorphic disorder (BDD), a mental illness characterised by preoccupation with an imagined defect in appearance1. There is, in fact, nothing abnormal about her nose – so the cosmetic surgery was unnecessary.

Mirror, mirrorMen and women affected by BDD constantly worry that they look ugly or disfigured, even though they look completely normal.

WORDS ANGELA TUFVESSON

imperfectionImaginedMost people feel self-conscious about their body from time to time, but if intense concerns about the way you look start impacting on everyday life, you could be suffering from body dysmorphic disorder.

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MIND

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MIND

Worried that you or someone close to you is affected by body dysmorphic disorder (BDD)?

Online youth mental health service ReachOut.com6 recommends keeping an eye on these common symptoms:

■ frequently checking yourself in the mirror

■ constantly making sure you’re clean and well groomed

■ trying to hide the body part you don’t like with make-up or clothing

■ avoiding friends and family because you feel self-conscious

■ trying to ‘fix’ the body part with cosmetic surgery

■ worrying that people are criticising your looks.

If you’re concerned that these behaviours sound familiar, see your GP and ask for a referral to a psychologist with expertise in BDD.

look out forWhat to

MIND

References: 1 betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Body_dysmorphic_disorder_%28BDD%29 2 mayoclinic.org/diseases-conditions/body-dysmorphic-disorder/basics/definition/con-20029953 3 The Journal of the American Academy of Dermatology, ‘Body dysmorphic disorder among dermatologic patients: Prevalence and clinical features’ (August 2010) 4 Psychological Medicine, ‘Brain connectivity in body dysmorphic disorder compared with controls: a diffusion tensor imaging study’ (December 2013) 5 psychology.org.au/Content.aspx?ID=3802 6 au.reachout.com/what-is-body-dysmorphic-disorder

While their concern often centres on the appearance of their eyes, nose, ears or lips, they may become obsessed with the size or shape of virtually any body part1.

Common symptoms include frequent examination in the mirror or steering clear of the mirror completely to avoid looking at an imagined defect-ridden body; constantly seeking reassurance about personal appearance from others; incessant grooming; and wearing excessive clothing or make-up to camouflage perceived flaws2.

“It’s really debilitating and it can affect people’s social functioning,” says clinical psychologist Dr Ben Buchanan, from Victorian Counselling & Psychological Services. “They often can’t go out on the weekend to parties and social functions, because they’re convinced that they look ugly and they’re also convinced that other people are constantly seeing them as ugly.”

Dr Buchanan says if BDD is left untreated, people typically fall into one of two categories – or both, as in Oudendijk’s case. They will either seek cosmetic procedures like rhinoplasty or breast augmentation to fix their perceived defect (research estimates about 14 percent of people who receive cosmetic treatments have BDD3) or withdraw from the world, only leaving the house when absolutely necessary, because they are intensely fearful of social judgement.

The causesIt’s estimated that 1–2 percent of the population is affected by BDD, though the secretive nature of the condition may mean the real figure is much higher1. Scientists are puzzled by the causes of BDD, but genetics, childhood bullying and brain abnormalities are thought to play a part2.

“Sometimes, BDD runs in families and sometimes it runs in families with obsessive compulsive disorder, but it often occurs without a family history,” says Professor David Castle, Chair of Psychiatry at St Vincent’s Health and the University of Melbourne.

He adds that BDD can also relate to environmental issues, such as childhood teasing or having high value put on appearance in youth. “But these are all very soft in a sense,” says Professor Castle. “Many

reduction in symptoms,” says Dr Buchanan. “That’s not to say everyone will be cured – that’s certainly not the case – but we know that CBT has the most amount of evidence for its ability to help.”

people would be subjected to those sorts of environments, but very few develop BDD.”

In 2013, Dr Buchanan conducted research that identified differences in the brains of people with BDD4. He says these brain differences have two likely causes: a genetic cause and childhood bullying. In the latter case, bullying a child about their appearance can lead them to “start overthinking things to do with their appearance, which leads to brain changes”, explains Dr Buchanan. “If someone with a genetic predisposition to BDD thinks about their experience during childhood as a result of bullying, that can exacerbate the brain differences and ultimately lead to the diagnosable disorder.”

Body image issuesAs was the case with Oudendijk, BDD usually starts during adolescence when negative experiences about your body or self-image are common2. People with low self-esteem can be vulnerable to the condition, which is especially concerning given research reveals 70 percent of Australian girls want to be thinner and the same number of boys want to be thinner or bigger5.

However, BDD isn’t vanity dressed in psychologists’ clothing. “BDD is not vanity at all,” says Professor Castle. “Vain people tend to be somewhat narcissistic and like being the centre of attention. People with BDD are the complete opposite – they feel completely terrible about themselves and they do not want to be out in the world and scrutinised in any way.”

Treatment optionsOudendijk still struggles with occasional bouts of BDD, but thanks to cognitive behavioural therapy (CBT) – the most common and effective treatment for the condition – the now 35-year-old leads a happier and more content life.

“We know that after about 12 sessions of CBT, people are likely to have significant

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14 > wellplan

MOVE

WORDS MEGAN GAMBLE

Thinking about trying yoga? With a class and style to suit everyone, it really is a ‘flexible’ activity.

yoga stylefor you?is right

Which

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MOVE

FROM AN ANCIENT Indian tradition to a mainstream health and wellness trend, yoga spikes curiosity and interest in all those who encounter it. The benefits of a regular yoga practice are many, and despite most people’s concerns about being able to touch their toes, it’s accessible to all.

“It’s rare that a person will enter a yoga class with amazing flexibility. That’s what yoga can teach you or help you to improve,” says Amy Leonard, Director of Yoga Corner, Melbourne CBD’s first hot-yoga studio.

Leonard says yoga is a great all-round workout for mind and body, with endless benefits for your health. “Regular yoga practice can help to reduce blood pressure, as well as reduce stress, anxiety and depression,” she says, “and it will help to improve core strength, balance, flexibility and bone density, not to mention improve your attention span and ability to concentrate.”

There’s no age limit on who can participate in yoga either. “Yoga is about union of mind and body, and with that ethos, there’s a type of yoga to suit every person, at every stage of their life,” says Rosie McCaughey, a physiotherapist and Director of Rise Yoga in Richmond, Victoria. “For example, vinyasa is a fast-paced, playful style of yoga; hot yoga is an intense practice with longer-held postures and a bias towards flexibility; and yin yoga is great for everyone, because it encourages a more balanced approach to our bodies, minds and lives.”

So, how do you know which type of yoga is best for you? “It depends on what you want from the practice – whether it’s more physical fitness or finding balance mentally and emotionally,” says Leonard. 

Here’s a run-down on some of the most popular yoga styles, all of which will improve your strength, flexibility, balance and sense of wellbeing.

HathaIn its simplest form, hatha yoga means the physical practice of yoga. Any time you are

practising a collection of poses (asanas) and applying breathing techniques, you are doing hatha yoga. Most of the yoga practised in the western world falls under this classification, with some styles branching off to follow their own path or unique principles. Poses are straightforward and common to all styles, the pace is slow and gentle on the body, and classes are static – you’ll perform one pose, come out of it, then move to the next.GOOD FOR: Beginners and seniors; injury-prone people.

IyengarDeveloped by the late Bellur Krishnamachar Sundararaja (B.K.S) Iyengar, this type of yoga uses a mix of traditional poses with an emphasis on body placement and alignment. You can expect to use a lot of props in class, such as yoga blocks and straps. The props are particularly beneficial if you’re coming to the practice with an injury, a weakness or general inflexibility. Classes are slow, with a pause in between each pose, which allows you to really focus on alignment and makes for a dynamic practice.GOOD FOR: Beginners; injury-prone people.

Ashtanga/VinyasaAshtanga and vinyasa are the most vigorous forms of yoga. Ashtanga is the more traditional of the two; classes usually begin with a short chant, then you’ll follow a sequence of set poses interspersed with sun salutations (another short sequence of poses that is performed quickly, in tune with the breath). Vinyasa yoga is a moving, flowing practice, which can be quite fast and athletic. “In a class, you’ll move from pose to pose, linking breath, and this creates power, heat and sweat in the body,” says Leonard. “From vinyasa yoga, we get a physical workout as well as a deeper connection to ourselves and the world around us, differentiating it from a regular fitness routine.”GOOD FOR: Those seeking a physical and mental transformation; weight loss, toning, flexibility, co-ordination and concentration.

BikramCreated by Indian yogi Bikram Choudhury in the 1970s, this system of yoga involves a set sequence of 26 poses that are performed in a heated room (40 degrees Celsius). The poses are designed to stretch and strengthen the muscles and compress and ‘rinse’ the organs of the body, facilitating the release of toxins. Bikram is for people who like to sweat and is definitely not for the faint-hearted. Expect a room that feels like a sauna, mirrors that will help you see what everyone else is doing (instruction is mostly verbal) and repetitive poses. GOOD FOR: Highly energised, active people; anyone who likes a challenge.

YinWith roots in Taoism and traditional Chinese medicine, this style is designed to increase circulation in the joints and improve flexibility. It focuses on passive, seated postures that are held for anywhere between three and five minutes, sometimes longer, to allow for a deeper stretch. “Yin is practised with relaxed muscles – it’s about getting deeper into the body and working with connective tissue, like fascia and ligaments, particularly in the hips, pelvis and lower spine,” says McCaughey. The poses also aim to improve the body’s flow of qi – a subtle energy that is said to run through the meridian pathways of the body.GOOD FOR: Athletes; stressed individuals; people who suffer from adrenal fatigue and chronic fatigue or a hormonal imbalance.

Budgeting for yoga: the costsThe cost of yoga classes varies widely; you will need to contact your preferred provider for exact prices. Typically, you can expect to pay $15–$20 per session for a class held in your local park or community centre, and $20–$25 per session in a dedicated yoga studio. Many yoga studios also offer deals to newcomers, such as $45 for two weeks of unlimited classes. A private one-on-one session with an experienced teacher can cost between $80 and $100. Yoga classes are also frequently offered as part of gym memberships, which is a cost-effective way to try it out.

Yoga is a physical activity, which means it’s not completely risk free. Injuries can and do occur, quite often from body misalignment or overly enthusiastic attempts to force your way into a pose. The wonderful thing about yoga is that it is a fully adjustable practice – every style can be varied to accommodate an individual’s needs, whether it’s working around medical conditions, injuries, lack of flexibility or, for women, pregnancy.

If you have any existing medical problems or conditions, you should consult your doctor before undertaking a yoga practice.

Before you sign up: a word of caution

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WORDS BETH ANDERSON

Restricting calories just two days a week: could this be the key to weight loss?

THE ADVENT OF any restrictive diet inevitably sparks debate. Atkins, Cabbage Soup, Lemon Detox, South Beach – these food regimens and others like them have had loyal followers and detractors alike.

Such is the case with the Fast Diet™: a weight-loss program that rose to prominence in the UK in 2012. At the time, the BBC broadcast a documentary, Eat, Fast and Live Longer, in which doctor and journalist Michael Mosley examined the science behind intermittent fasting. He co-authored with Mimi Spencer the first of several books on the subject, The Fast Diet, in January 2013 – topping The New York Times bestseller list a short time later.

The premise of the Fast Diet – often referred to as the 5:2 diet – is simple:

pros

5:2of

The

andcons

participants eat ‘normally’ five days a week, then reduce their calorie intake by a quarter for the other two days (500 calories for women, 600 for men). The diet’s official website suggests that, in addition to weight loss, the program can offer a range of health benefits, including improvements to blood pressure, cholesterol levels and insulin sensitivity1. However, like any diet, there are two sides to the story.

Here, we look at some of the arguments for and against the Fast Diet.

The prosAccording to the Australian Institute of Health and Welfare, obesity in Australia is getting worse, with three in five adults

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NOURISH

altering hunger-controlling hormones in the blood in a direction to make you more hungry,” he says. “In a study we published in 2011 in The New England Journal of Medicine4, we found that many of the nine hunger-removing hormones circulating in our blood decrease, while the hunger-causing hormone increases after weight loss.”

He says these changes can be long-lasting – reverting only once lost weight is regained – and that strategies to counteract this change may be needed to prevent relapse.

DiPrima adds that any dietary regimen has to be adopted into your lifestyle long term. “Get a professional to write out a meal plan,” she suggests. “If it’s too strict, they can help you adapt it to something that’s going to work for you. If it’s not monitored or managed, you can run into health problems.”

Stay hydratedWhichever diet you follow, it’s important to drink plenty of fluids. The Dietitians Association of Australia suggests 1.5–2 litres for adults and 1–1.5 litres for children is a good daily guide, with water the preferred option5.

References: 1 thefastdiet.co.uk 2 aihw.gov.au/overweight-and-obesity 3 The Lancet Diabetes & Endocrinology, ‘The effect of rate of weight loss on long-term weight management: a randomised controlled trial’, October 2014 4 The New England Journal of Medicine, ‘Long-term persistence of hormonal adaptations to weight loss’, October 2011 5 daa.asn.au/for-the-public/smart-eating-for-you/nutrition-a-z/drinks/

Breakfast

+ +

Lunch Dinner

What does 500 calories look like?

Spinach omelette or fat-free yoghurt with fruit

Tuna salad or chicken soup

Lean beef and/or vegetable stir-fry

now considered overweight or obese2. Kate DiPrima, spokesperson for the Dietitians Association of Australia, believes portion distortion is a major contributing factor.

“There is a disparity between how much food we need and how much we’re actually eating,” she says. “In that sense, one of the few positives of the 5:2 diet is that it shows people that you can survive 24 hours on 500 calories, perhaps proving that we are all overeating.”

But is such a dramatic reduction the answer? Can people function normally – at home, at work, in the gym – on the fasting days? Obesity researcher Joseph Proietto, Professor of Medicine at the University of Melbourne and head of Austin Health’s Weight Control Clinic, says yes. He explains that intermittent

When it comes to adopting healthy eating habits, Kate DiPrima, from the Dietitians Association of Australia, recommends brushing up on the Australian Dietary Guidelines found at eatforhealth.gov.au

“Compare the number of recommended serves on the site with what you’re actually eating,” she advises. “If you’re meeting these guidelines but still having trouble with your weight, I suggest reducing your serving sizes by about a quarter.”

Take control of your eating

NOURISH

fasting encourages your body to use stored energy (glycogen and fat) as its primary fuel, which can reduce your risk of chronic disease. “The two days that you fast should not be consecutive,” he says, “so people reducing their calories shouldn’t have any trouble with performance throughout the week.”

Professor Proietto adds that rapid weight loss can be motivating. “In a study we published in The Lancet Diabetes & Endocrinology3, we showed that more people reached their target weight if weight loss was fast,” he says.

Adding to these positives, DiPrima says there may be some people suited to the Fast Diet, providing it’s well balanced. “I’ve got some clients who, when faced with choices, overeat,” she says. “These kinds of people could benefit from a restrictive plan – diets like this give them structure.”

Professor Proietto agrees. “I don’t mind how people choose to reduce their energy intake,” he says. “The 5:2 diet may work for some, but not everyone.”

The consDespite the potential benefits, DiPrima believes the Fast Diet should be approached with caution. “I’m not a big fan of any temporary diet,” she says. “Anything that has severe swings from side to side, people are going to struggle to stick to. They’ll go back to their old eating habits in no time.”

DiPrima also stresses that the concept of eating ‘normally’ for five days of the week is open to interpretation. “Sticking to just a set amount of calories, you’re not automatically getting the right nutrient balance,” she says. “You could choose to blow the lot on a Tim Tam! And it worries me that you might end up bingeing on the regular days.”

Adding to these risks, Professor Proietto explains that, following diet-induced weight loss, people get progressively hungrier due to the body defending weight. “It does this by

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LIVE WELL

DAYS BEFORE CHRISTMAS in 2013, Robert Maitland’s life took an unexpected detour. For a few months, he’d felt short of breath and light-headed but he thought he simply had a minor chest infection. Then an X-ray revealed a 14cm tumour in his chest and Maitland was diagnosed with Hodgkin’s lymphoma.

“When I went for the X-ray, I was expecting to be told it was nothing, but the tumour was so big that one of my lungs couldn’t expand properly,” recalls Maitland.

“I was on my way up the coast for a holiday with my girlfriend and instead I had to tell my parents I had cancer. I was in huge shock – before then, I rarely had a cold.”

Maitland, 31, is a business improvement consultant in Brisbane, but previously he had travelled the world playing water polo professionally, having started the sport when he was 13.

“I was always into water sports, like surf lifesaving and swimming,” he says. “But a school friend played water polo and suggested I have a go and that was it.”

Robert Maitland used the strength and determination that he relied on as a professional water polo player to tackle a cancer diagnosis.

By the age of 16, he was a member of the Australian junior water polo team and then joined the national men’s team in 2005. The sport took him to South Africa, Europe, the US and China, and Maitland competed while studying human movement and education at the University of Queensland and the University of Sydney.

When he decided to turn professional, he moved to Spain for five years, where he trained in Barcelona and finished a Master of Commerce, as well as making time to represent Australia at four world championships and the Beijing Olympics in 2008.

“That was a surreal experience,” says Maitland of his Olympic experience. “If you were an Olympian in any sport, you were treated like a celebrity, which was nice for a couple of weeks! And being in the athletes’ village and around superstars of world sport was unforgettable.”

When Maitland missed selection for the London Olympics in 2012, he retired from the sport and returned to Brisbane in early 2013.

healthforTraining

Hodgkin’s lymphoma begins in our lymphatic system. White blood cells that protect the body from infection and disease multiply and form lymphoma cells that become tumours in the lymph nodes or glands. The most common first symptom is painless, swollen glands in the neck, under the arm or in the groin. Night sweats, weight loss and tiredness can also be symptoms1.

What is Hodgkin’s lymphoma?The causes of the disease are unknown, but researchers believe genes and environment may both play a role. Non-Hodgkin’s lymphoma is more common: about 4,500 Australians a year are diagnosed with this illness compared with about 550 people a year who are diagnosed with Hodgkin’s lymphoma2.

WORDS SARAH MARINOS

Non-Hodgkin’s lymphoma is also more common in people over 65, while Hodgkin’s lymphoma most commonly develops in younger people (15–29 years) and older people (60–70 years), as well as occurring more frequently in males than females. Chemotherapy and radiotherapy are the usual treatments1.

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LIVE WELL

“Later that year, my father began training for a long-distance swim in Europe and I agreed to do that with him, so I got back into the pool,” he recalls. “At first I thought I was unfit, because I hadn’t swum for a while, but during the next few months I just got worse. I’d swim a lap and feel like I was about to drown, like someone was choking me.”

And so came the Hodgkin’s lymphoma diagnosis in December that year.

“It’s hard to describe the shock, but I’m a pragmatic person,” says Maitland. “I wanted to know what it was and how it could be treated. Then I set goals. I knew the treatment plan – chemotherapy and radiation – and I knew what I had to do. As an athlete, you always have a training plan. You know it will be hard for several months, but you know that training has to be done. I took the same approach with the treatment.”

Maitland’s prognosis was good, and he had eight months of chemotherapy and radiation that finished in August 2014. Keeping a balance in life during this time was important.

“I tried not to change things too much, to not let the treatment and the disease take control of my life,” he says.

“I was fairly active beforehand and I tried to maintain that. I’ve always enjoyed healthy food and I continued to eat well. I’ve never smoked but I had the casual drink and I stopped that.”

Maitland continued to work and exercise as much as he could. After treatment on a Monday he’d feel ill, but by the Wednesday evening he’d go for a light walk and by the Thursday he was back in the office.

“I played tennis with mates on Thursday night and that was always a goal: to be in good enough shape to have a bit of a hit,” he says.

Recent scans show the cancer is in remission, and Maitland is continuing to lead the healthy, active lifestyle that helped him through his treatment.

Most days he swims, surfs, plays tennis and touch football and has now added yoga to his activities. “It helps me relax and have a think about things,” he explains.

He is now also taking a more balanced approach to work. “I work hard when I am at work but it doesn’t control my life,” he says. “You have to work to pay the bills, but life and friends, getting out there and enjoying life and being healthy is much more important to me than making money.”

References: 1 cancercouncil.com.au/hodgkin-lymphoma/ 2 cancer.org.au/about-cancer/types-of-cancer/lymphoma.htmlPh

otog

raph

y: N

atha

n D

uff“I was fairly active beforehand and I tried

to maintain that.”

Healthy eating has never been so delicious! Naturopath and author Janella Purcell shares her philosophy of using food as a natural boost for the body – and soul – with these four light recipes.

RECIPES JANELLA PURCELL

Raw carrot and coconut soupGF DF VG V SF NF GrF R

Serves 2

750ml (3 cups) fresh carrot juice1 young coconut, flesh removed1 avocadoGrated zest and juice of 1 lime1 teaspoon unrefined salt

1. Combine everything in your blender and blitz until smooth. Chill.

Variations: If you would like to garnish the soup, add 1 teaspoon of grated fresh ginger and/or 1 tablespoon grated fresh turmeric – or finish with a drizzle of hemp, walnut, chia, coconut or flaxseed oil. Otherwise, for a hit of protein, fibre and healthy omega oils, add 1 tablespoon each of hemp and chia seeds.

Foodhealth

for

This is an edited extract from Janella’s Super Natural Foods,

by Janella Purcell, published by Allen & Unwin, $39.99rrp.

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Kale chips

Makes about 2 cups

1 bunch of any kale variety1–2 tablespoons olive oilUnrefined salt

1. Preheat your oven to 190°C.2. Wash and dry your kale well. You may need to wash it a couple of times as it’s sometimes difficult to get all the dirt off first time round. Strip the leaves from the stems then, if you have one, use a salad spinner to spin the leaves (you need the kale to be super-dry). If not, spread the kale on a tea towel, press out as much water as possible, then wait until it’s completely dry.3. Chop the kale into bite-sized pieces about 5cm square and toss into a large salad bowl. Using your fingers, thoroughly rub the oil and salt all over the kale.4. Place the kale pieces flat on baking trays, being careful not to let any overlap or they won’t crisp up. Bake for 10–12 minutes, keeping an eye on them as they tend to burn easily and will become bitter. Cool completely on the trays; you can then store in an airtight jar for about a week.

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GF DF VG V SF NF GrF

Warm freekeh and grilled capsicum salad

Serves 2

1 red capsicum, halved lengthways and deseeded½ cup freekeh, cracked or whole375ml (1½ cups) water1 small red onion, thinly sliced1 garlic clove, crushed½ teaspoon ground allspice¼ teaspoon smoked paprika1 tablespoon each fresh or 1 teaspoon each dried oregano and thyme45g (¼ cup) green or black olives, halved and pitted65g (½ cup) crumbled goat’s feta

Dressing2 tablespoons lemon juice3 tablespoons olive oil1 tablespoon raw honey1 teaspoon pomegranate molassesUnrefined salt

1. Heat the grill to high. Place the capsicum, cut side down, under the grill and cook until starting to blacken. Remove from grill, pop in a plastic bag or dish with a lid and allow to sweat for a few minutes. When cool enough to handle, peel, then discard the skin. Slice the flesh into thin strips. Set aside.2. Meanwhile, wash the freekeh well, then place in a saucepan and cover with the water. With the lid half on, bring to the boil, then reduce the heat to low and simmer until the freekeh is tender, about 15 minutes. Take off the heat and cover completely with the lid. Leave to sit for at least 10 minutes so the freekeh keeps cooking in its own steam.3. In a large bowl, mix together the freekeh, onion, garlic, spices, herbs, capsicum, olives and feta.4. In a separate smaller bowl, make the dressing by whisking together the lemon juice, oil, honey, pomegranate molasses and salt.5. Toss the dressing through the freekeh. Taste and adjust the seasoning to how you like it.

V SF NF

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EAT WELL

For your chance to win one of five Janella’s Super Natural Foods cookbooks, tell us in 30 words or less how you achieve a balanced lifestyle.

Email your entry – remembering to include your name and membership number – to wellplan@australianunity.com.au or mail it to wellplan magazine – Cookbook Competition, Australian Unity, Reply Paid 64466, Melbourne VIC 8060 (no stamp required) by 31 March 2015.

Competition terms and conditions are available at australianunity.com.au/cookbook

WIN

Recipe codes: DF Dairy-free GF Gluten-free GrF Grain-free NF Nut-free R Raw SF Soy-free V Vegetarian VG Vegan

Roasted hazelnut and coffee chocolate cups

Makes about 12 cups

125ml (½ cup) coconut oil, warmed80g (¾ cup) raw cacao powder90g (½ cup) syrup sweetenerPinch of unrefined salt1½ tablespoons espresso coffee2 tablespoons toasted and roughly chopped hazelnuts, extra to serve

1. Beat all the ingredients together until combined. Put 12 tiny patty cases in a muffin tray and fill with the chocolate mixture. Garnish with extra nuts, if using. Place in the freezer for about 10 minutes to set. Store them in the freezer for up to 2 months.

GF DF VG V SF GrF

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EAT WELL

You’ve just sweated it out at the gym and need to quench your thirst. If your automatic response is to reach for a sports drink, you could be doing more harm than good.

WORDS FLEUR MICHELL

References: 1 www.foodstandards.gov.au/code/proposals/Pages/P1030HealthclaimsSportsfoods.aspx 2 sportsdietitians.com.au/resources/upload/file/Sports%20Drinks.pdf 3 opc.org.au/latestnews/mediareleases/pages/fat-chance-of-fair-game.aspx 4 australianbeverages.org/changed-labelling-sports-drinks-minimal-australian-consumers/

Debating

sportsthe merits of

During moderate or short periods of exercise, drinking water is sufficient to stay hydrated, but if a sports drink is required, advanced sports dietitian Lisa Middleton suggests choosing a basic one without lots of additives or caffeine.

“Around 6 percent carbohydrate content is ideal,” she says. “And remember that sports drinks are designed specifically for athletes and people with elevated fuel, fluid and electrolyte needs due to intense exercise.”

VS

drinks

SPORTS DRINKS: performance enhancers for athletes or well-marketed sugar water? The debate intensified recently when Food Standards Australia New Zealand (FSANZ) proposed easing restrictions on the health claims that manufacturers of such beverages could make1.

While traditional sports drinks are designed to provide athletes with the right balance of carbohydrates, fluids and electrolytes during exercise, some groups suggest they do more harm than good.

The prosSports drinks are most useful during intense, prolonged exercise (such as training for a marathon) and can help performance, says Melbourne-based advanced sports dietitian Lisa Middleton. “They provide carbohydrates

to fuel the body,” she says. “This can delay fatigue, so you work harder during exercise. They also provide fluid and electrolytes, and the flavour can stimulate greater fluid intake to combat dehydration.” 

While Sports Dietitians Australia advises that sports drinks are primarily designed for use during exercise, they can also be consumed beforehand – to increase muscle glycogen fuel levels and reduce urine losses – and to aid recovery afterwards2.

The consOne of the main drawbacks of sports drinks is that they contain sugar – though only half the sugar of most soft drinks, explains Middleton – and calories. “So, if you’re at an aerobics class, you don’t need a sports drink, as it’s just adding extra calories while you’re

working hard to burn them off,” she says. “They also contain sodium, which may not need replacing if you’re not losing it through sweat.”

As well as a sugar component, sports drinks contain acid, which attacks tooth enamel, so Sports Dietitians Australia recommends athletes squirt the drinks into the back of the mouth and follow with a rinse of water to minimise damage to their teeth2.

So, should you drink them?Opinion is divided. The Obesity Policy Coalition (OPC) argues that sports drinks are high in sugar and generally unhealthy – and that allowing them to carry health claims could mislead the public into thinking they were healthier choices than water3.

Yet the Australian Beverages Council takes the stance that there are advantages to hydrating with sports drinks – but only for people who truly need them. “These types of sports drinks are absolutely for people who engage in intensive exercise,” said CEO Geoff Parker in a media statement in October 20144. “These drinks are not suitable for a kids’ swimming carnival, when the eight-year-old only has to swim 25 metres. In most instances, water is absolutely the best drink for them.”

24 > wellplan

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wellplan > 25

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