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Welcome to GU Health's edition of Inform Magazine. In this edition we explore ways to alleviate stress, to restore and rebalance.
Citation preview
Issue 26
Massage therapy at homeTechniques to relax and release muscle tension
Calm the busy mindTools to help you refresh and refocus
Cranberry and walnut granola
recipe
Foods for stressHolistic nutritionist Lee Holmes shares which foods are best to calm the body and alleviate stress
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 2
CONTENTS
FAVOURITESFEATURES
08 Is exercise stressing you out Tune into your body to get the balance right
10 Calm the busy mind How to be mindful to check in and chill out
14 Calming foods to alleviate stress Boost your immunity and soothe your body
18 A silent disease What is coeliac and Crohnrsquos disease
20 Master the art of self-massage Learn how to relax and release tight muscles
22 Go green to relax and recover Explore nature to boost your mental and physical health
25 Filling the gap in mental health treatment An innovative telephonic program
04 The buzz
06 5 mins with
06 QampA
07 Is it true
13 In focus
16 Recipes
26 Get appy
27 Member Benefits
14
10
08
22
20
guhealthcomau | INFORM | ISSUE 26 3
CONTENTS
Managing Editor Rachel PaceFeatures Editor Emma BrownArt Director Jodie GriffithsContributors Gretchen Masters Alicia Zaniewska Lee Holmes Sarah-Jane Collard and Jonathon Clemens
Hello and welcome to Issue 26 of InformItrsquos hard to believable that wersquore nearly halfway through the year It has been a busy one so far and often what comes with being busy is stress In this edition we explore ways to alleviate stress to restore and rebalance
The benefits of exercise are well known however there are dangers if you overdo it especially if yoursquore feeling stressed On page eight we share some simple tips to help you find a balance between fitness and health
Check out page 10 for some practical ways to use mindfulness to let stress go and calm the busy mind at work and at home The article on page 22 explores how going green by being in nature helps us to relax and recover
Holistic nutritionist and author Lee Holmes shares some recipes and which foods can help you relax boost immunity and soothe your body from page 14
Irsquom also happy to share that the MindStepTM mental health initiative was launched to help members with mental health conditions depression and anxiety to make the transition from hospital to the community
The evidence-based program which is free of charge to eligible GU Health members provides tailored support designed to help people manage their mental health conditions and fill the gap between acute admission and being back at home
So far up to 58 per cent of those who completed the program met the clinical definition of recovery
We are thrilled to bring a proven program to our members that provides support and stability to help empower people to break the cycle of anxiety depression and hospitalisation You can read more about the program on page 25
Until next time
Gary Elliott General Manager GU Health
GMrsquos MESSAGE
Grand United Corporate Health Ltd (GU Health) ABN 99 002 985 033 GPO Box 2988 Melbourne VIC 8060
Inform is published by GU HealthThis magazine may not be reproduced in part or in full without the written permission of the publishers All expressions of opinion are opinions of the authors only and published on the basis that they are not regarded as representing the official opinion of Grand United Corporate Health Ltd (GU Health) unless expressly stated GU Health accepts no responsibility for the accuracy of any of the opinions advice representations or information contained in this publication and readers should rely on their own advice and enquiries in making decisions affecting their own health wellbeing and interest
Contact Us
Re-think Reduce Reuse Recycle
Post Reply Paid GPO Box 2988 Melbourne Vic 8060
Ph 1800 249 966
Email corporateguhealthcomau
guhealthcomau
17
Wersquove taken your feedback on board to be more environmentally friendly and to reduce the amount of hard copy mail that you receive Wersquoll soon be phasing out the
mailing of your claim benefit statements
To access your claims history at any time you can log onto Online Member Services at guhealthcomau
Cover image credit by photographer Steve Brown
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 4
The buzz
ANZAC DayWorld Immunisation Week 2016 - Closing the Gap on immunisationsDiseases that are vaccine preventable are responsible for 25 per cent of child deaths ndash 15 million children worldwide
Find out more at whointcampaignsimmunization-week2016event
May is Thyroid Awareness MonthThe national campaign supports good thyroid health and how to achieve it through being aware of symptoms and changes to the thyroid gland On Motherrsquos Day the focus is on pregnancy and thyroid awareness
For more details thyroidfoundationorgau
24-30APR
25APR
Motherrsquos Day Classic Walk or run for breast cancer research
Register here mothersdayclassiccomauregister
Food Allergy Awareness Week Australia has one of the highest reported incidences of food allergies in the world and the numbers are growing
Paint one nail to symbolise that one in 10 babies born in Australia today will develop a food allergy
For more information visit foodallergyawarecomau
8MAY
15-21MAY
guhealthcomau | INFORM | ISSUE 26 5
Bowel Cancer Awareness Month 22 June is Red Apple Day a highlight of the month Red Apple Day promotes early detection of bowel cancer so it can be treated successfully and people can continue to enjoy life Apples are also a nutritious source of dietary fibre
For more information bowelcancerawarenessmonthorg red-apple-day
World IBD Day Australia has joined more than 40 countries across the globe in a unified effort to raise awareness of Crohnrsquos disease and ulcerative colitis inflammatory bowel diseases (IBDs) that affect over 75000 Australians and more than five million worldwide Read more about Crohnrsquos disease on page 18
Find out more crohnsandcolitiscomauworld-ibd-day
19MAY
World Blood Donor DayBlood transfusion saves lives and improves health but many patients requiring transfusion do not have timely access to safe blood
Find out where you can donate blood donatebloodcomau
Exercise Right Week Exercise Right is about inspiring people to live happier and healthier lives by empowering people to exercise right for who they are and their condition through inspiring stories and evidence-based tips and articles
Check it out exerciserightcomau
23-29MAY
14JUNE
End of financial year GU Health will be sending Private Health Insurance Tax Statements in the first two weeks of July Please check that we have your current postal address by logging into your Online Member Services at
guhealthcomau
30JUNE
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 6
If you have any questions about health insurance that yoursquod like us to answer email them to magazineguhealthcomau
Your health cover is all about you thatrsquos why we put you in control Online Member Services gives you the access to manage your membership at any time
How do I registerAll you have to do is visit our website guhealthcomau to register Yoursquoll need your membership number family name and date of birth to complete the online registration
In your Online Member Services area you can bull claim your eligible extras and medical services instantly through Flex-eClaim
bull check your claims history
bull review your benefit limits
bull confirm your membership and excess years
bull register for FastBack so we can pay your benefits directly into your bank account
bull add and update your contact and bank details
bull view your previous tax statements if yoursquove lost a tax statement yoursquoll be able to obtain another one here
bull re-order a lost or damaged GU Health Member Card
bull elect your rebate tier if this is an option under your corporate health plan
bull access important information relating to your cover including Your Cover at a Glance and Your Membership Guidelinesbull
Q How do I make the most of Online Member Services Toby Vic
QampA
Name Pesi Feki Position Member Relations Consultant Time with GU Health Two years
My role at GU Health involves I am responsible for the initial setup of our new and existing members as well as the ongoing maintenance of our memberships People who know me would describe me as Irsquod like to hope that it would be positive Being part of the GU Health team has impacted my wellbeing by giving me a job that is flexible and accommodating to my other interests I have outside of work I have a great work life balance I spend most of my time with my sister shersquos the only family I have in Australia so we live train and now work together My challenge for 2016 ishellip what makes me happy My favourite form of exercise ishellip I canrsquot narrow that down to one there are too many I am most inspired byhellip my family Each and every one of them plays a part in reminding me every day of just how blessed I am bull
If you need further information your Member Relations Team is here to help you Simply call us on 1800 249 966 with any questions you may have about your cover including your Online Member Services
FAVOURITE
5 mins with
guhealthcomau | INFORM | ISSUE 26 7
FAVOURITE
Is it true
Does fat make you fatWe talked to Health Coach and Accredited Practising Dietitian (APD) Alicia Zaniewska from Remedy Healthcare to find out if eating fat actually makes you fat
The good news is you should eat fat
Health coach and APD Alicia Zaniewska advises not to fear fats Theyrsquore essential for good health if you make the right choices eat the right amount and beware of bad fats in disguise
ldquoFats are needed for good health particularly for absorbing antioxidants and vitamins for helping us to feel full taste flavour and for enjoyment of foodrdquo says Alicia
Therersquos been a strong focus on avoiding fats but we need the good ones ndash monounsaturated and polyunsaturated fats They can help to lower bad cholesterol maintain healthy blood pressure and reduce heart disease
Polyunsaturated fats
bull Oily fish including salmon sardines and tuna flax seed linseed walnuts chia seeds omega-3 enriched eggs soy and soy bean oil
Monounsaturated fats
bull Olive oil avocados some nuts including cashews almonds and peanuts
How much fat should we eat
Approximately 20 to 35 per cent of your total kilojoules per day should come from
fat but no more than 10 per cent from saturated fats
A guide for cooking is up to one teaspoon of unsaturated oil per person per meal And less than two grams of saturated and one gram of trans fats per 100 grams of packaged food
Replacing saturated and trans fats with unsaturated ones rather than avoiding fat altogether is recommended by the Heart Foundation
ldquoUnsaturated options are the best bang for your buck for health benefitsrdquo
Saturated fats are solid in room temperature and liquify when heated sources include bull fatty cuts of meat and processed
meat like salamiTrans fats are mostly found inbull manufactured processed and
deep fried junk foods such as pies pastries cakes and biscuits
Uncover bad fats in disguiseSome foods appear healthy like kale chips however if the first three
ingredients listed are fat or oil you should avoid them
ldquoItrsquos better to make your own kale chips with a light spray of olive oilrdquo
Itrsquos not mandatory to label trans fats unlike saturated ones So check for lsquohydrogenatedrsquo or lsquopartially hydrogenated vegetable fat or oilrsquo which trans fats are often hidden as
Mass produced goods have a longer shelf life due to trans fats and preservatives Trans fats are chemically changed but they still act like saturated fats in our body which can increase the bad and decrease the good levels of cholesterol
ldquoIf we take in more energy (kilojoules) than what our body needs this will be stored as fat To maintain a healthy weight we need to match the energy we consume from food and drinks with the energy that our body uses up each dayrdquo
Maintain a healthy weight with a balanced diet emphasising vegetables lean proteins and meat alternatives wholegrain carbohydrates and a moderate intake of unsaturated fats such as olive oil for salad dressing
Donrsquot be scared of fats if you eat the right types and amounts they wonrsquot make you fat but will help you maintain a healthy balanced diet bull
We should most of the time eat unprocessed and natural foods
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 8
FEATURE
At a comprehensive medical one of the components is a stress test To do this yoursquore placed on a treadmill that gets progressively harder until you canrsquot walk or run any further
Why is this called a stress test
Because exercise can place significant stress on your body And sometimes that stress is more than you can bare
Letrsquos talk about stress When yoursquore threatened in any way your body needs to respond in fight or flight mode It decides how stressful the situation is based on the information you have (for example the things you see and hear) and on stored memories such as
what happened last time you were in a similar situation If your body decides the situation is stressful it activates the hypothalamus which is at the base of the brain This initiates a chain of events which ultimately leads to your adrenal glands (located on top of the kidneys) secreting cortisol
In acute situations this process serves a purpose It can save your life But when you experience physical or emotional stress over extended periods of time (chronic stress) it takes its toll on your body This continued activation of the nervous system can impact almost every system of your body including your ability to sleep and the way you store fat
Is stress making you fat
Stress can lead to weight gain it has been proven to lead to increased appetite Studies link cortisol injections (remember cortisol is secreted by the adrenal glands when yoursquore stressed) with increased appetite sugar cravings and weight gain1 Cortisol also mobilises fat cells and aids adipocytes (baby fat cells) to grow up into mature fat cells2
Exercise as stress
As mentioned at the beginning exercise is essentially a stress on your body Like emotional stress it causes the release of cortisol But not all forms of exercise are created equal One study showed
Is exercise stressing you outExercise is a stress on your body As with emotional stress it causes the release of cortisol Here we explore how not all forms of exercise are created equal
Words Gretchen Masters
guhealthcomau | INFORM | ISSUE 26 9
that low intensity exercise reduced cortisol levels while moderate and high-intensity exercise sessions both caused a significant increase in stress on the body3 Which is great in short bursts but can be detrimental if yoursquore constantly exercising at high intensities or if yoursquore doing so when you are already affected by chronic stress
Studies show that increased cortisol levels suppress your immune system which leaves you more susceptible to the cold that is being passed around the office It also inhibits bone formation which can reduce bone density over time Loss of libido loss of menstrual cycle and difficulty conceiving are also associated with high cortisol levels4
The solution
Itrsquos time to tune into your body and strike the right balance The benefits of moderate and high-intensity exercise are too great to list here So therersquos no need to give up your Cross Fit regime or your daily jog just yet
For those of you who are still contemplating joining the gym donrsquot be deterred Therersquos simply too much evidence proving the overwhelming benefits of exercise bull
Gretchen Masters is the founder of Spring Fitness and a regular contributor to Inform
Sleep on itSleep deprivation has also been proven to lead to weight gain Eve Van Cauter director of the Sleep Metabolism and Health Center at the University of Chicago summarises studies proving that people who donrsquot get enough sleep
bull Have increased levels of ghrelin (the hunger hormone) and decreased levels of leptin (the satietyfullness hormone)
bull Consume about 300 calories a day more than when they are well-rested
bull Snack more and do less physical activity5
References1Epel E R Lapidus B McEwen et al Stress may add bite to appetite in women a laboratory study of stress-induced cortisol and eating behaviorPsychoneuroendocrinology 26 37-49 20012Tomlinson JW amp PM Stewart The functional consequences of 11_- hydroxysteroid dehydrogenase expression in adipose tissue Hormone and Metabolism Research 34 746-751 20023Hill EE Zack E Battaglini C Viru M Hackney AC Exercise and circulating cortisol levels the intensity threshold effect Endocrinol Invest 31 587-91 2008 4Ulf Lundberg ldquoStress hormones in health and illness The roles of work and genderrdquo Psychoneuroendocrinology Vol 30 Iss 10 1017ndash1021 5WFMY News ldquoSleep-Deprived People Eat 300 More Calories A Dayrdquo Chelsi Zash wwwarchivedigtriadcomnewsarticle1678791Sleep-Deprived-People-Eat-300-More-Calories-A-Day
Tips to help you strike the right balance between fitness and health
Incorporate at least one rest day and another gentle exercise day each week Gentle exercise could be low-intensity fitness (like walking gentle swimming or a scenic cycle) a restorative yoga class stretching at home or tai-chi
Manage your stress by eating well and sleeping sufficiently then cortisol levels are less likely to spiral out of control
Know when to say lsquonorsquo If yoursquore feeling stressed and frustrated it may be tempting to go for a run to let off steam But you might benefit more from a gentle walk in the fresh air to slow your body down Different people respond in different ways try it and see how you feel
Be consistent If you regularly train at moderate to high-intensities the stress response will reduce overtime So that sprint session you do tomorrow will cause less cortisol release than it did this time last year
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 10
FEATURE
Let stress go and calm the busy mind In the jungle of modern life we often work long hours with hectic schedules competing for time for exercise family friends and to complete longer lists of things to do So how do we avoid succumbing to stress
Words Emma Brown
Positive psychologist Sarah-Jayne Whiston says that humans find it difficult to let stress go and calm down quickly after a stressful period But there are simple exercises that help you do just that
Work well by checking in and chilling out
Our minds bounce from one idea to another often filling us with anxiety known as the lsquomonkey mindrsquo1
Next time yoursquore feeling pressured and occupied with stressful thoughts from a looming deadline or a conflict
in the workplace stop and note whatrsquos around you
Observing five things like a coloured wall chair desk a tea cup and poster is a mindfulness exercise which helps you to come back into the present moment and calm the lsquomonkey mindrsquo
Humans can get caught up in thinking about the past lsquoI wish Irsquod done thatrsquo and focus on what went wrong at work and how to alleviate it
By stopping and paying deliberate attention to the present this allows you to check in to not get caught up in the
past nor concerned about the future The psychologist advises setting reminders such as a timer on your phone or a sticker on your laptop to prompt you to do this mindfulness exercise at work
ldquoI recommend trying to cultivate more of a mindful way of being at work which is a key skill for life in generalrdquo
Meditation is really about where you place your attention or focus Meditating using a mindfulness exercise is a practical way to bring your focus to the present moment and an effective tool to cope with stress long term
guhealthcomau | INFORM | ISSUE 26 11
ldquoAll we have is the here and now not the argument last night nor the deadline at the end of the dayrdquo
The benefits of mindfulness exercises include a calmer mind more clarity and awareness decreased heart rate and blood pressure says Sarah-Jayne
A strategy to counter against negative thoughts is to also focus on gratitude when practicing to be present This also helps to keep a perspective of whatrsquos worthy to focus on
Note the three WWWrsquos
Notice things around you to be grateful for and savour them Check in and note (the three WWWrsquos) lsquoWhat went well for me todayrsquo
What did I achieve
What was a good thing that happened
What did I handle well better than before
It can be as simple as lsquoI was able to breathe in and out well todayrsquo By focusing on things that are working well such as positive relationships it helps when something isnrsquot going well so next time you can find a way through it says Sarah-Jayne
Lions and tigers and bears oh my
The characters in The Wizard of Oz increased their stress when they navigated the cowardly lionrsquos jungle by repeating their fears lsquolions and tigers and bears oh myrsquo
Mindfulness techniques can help you to avoid doing this to practice letting
work stresses go and cultivate an attitude where you mindfully leave work at work This also helps to avoid globalising an issue such as by making your whole life about a conflict at work
ldquoI see a lot of fear from work and deadline pressure our demanding work lives donrsquot seem to be getting easier so when you leave work donrsquot take it home Prioritise your time off to reflect and experience stillnessrdquo
Sarah-Jayne asks her clients to write down their concerns and everything they have to do at work then lock it in a filing cabinet and leave it there when they depart the building
Or if you do take work home such as checking emails or finishing a report set a boundary lsquoIrsquoll work till 7pm then stop I wonrsquot check my emails after thatrsquo
Putting in more hours causes you to not get enough sleep and be less
productive ldquoDonrsquot find an excuse as to why you canrsquot stop after that deadline - turn your phone offrdquo
Cool down to avoid burnout
Sarah-Jayne works with executives and creative professionals with highly demanding careers who are constantly in a state of drive
They have a drive to work harder make more money and work hard at the gym too When yoursquore constantly in a state of drive you can easily burnout she says
1
2
3
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 12
We need some drive to perform but when therersquos too much without time off to recover we go into alarm then straight to burn out We need calm and time off too Itrsquos important to allow ourselves down time such as at lunchtime before or after work and adhering to work boundaries to get present cool down recover and repair
How to go from red to blue
If for example yoursquore working late getting up at 5am for adrenalin pumping
exercise a parent or you have a hectic social life itrsquos imperative to have some calming gentle and soothing experiences in your routine From yoga Pilates stretching taking the dog for a walk or spending time in nature
You can still move your body but allow it to rest and recover Avoid burning the candle at both ends by taking time out with cooling sessions that release adrenalin rather than constantly pushing yourself further Slowing down can be as good as sleeping says Sarah-Jayne
Instead of running at lunchtime which creates adrenalin and increases the stress hormone cortisol see our article lsquoIs exercise stressing you outrsquo on page 8 Itrsquos just as important to slow down and sit in the park to spot 10 different colours to be in the present
Itrsquos important to manage stress to balance between stillness time on and time off to allow yourself to day dream and bring your attention back to the present to refresh and refocus
As the Compassionate mind approach The three circles model diagram (below) shows the three parts of the circle are different types of emotions the red circle deals with alarm anxious feelings where cortisol is high which activates the fight or flight response We need alarm for protection to be ready to react quickly in an emergency2
The blue circle is the incentive and resource focused system where
we create energy and purpose Characterised by feelings of drive and excitement designed to motivate us to seek out the things we want to survive and prosper
The green one is the soothing and contentment system which enables us to bring peacefulness and slowing down to help restore balance such as the feelings you get from meditation feeling safe calm and connected
The red protection system can over-ride the cool and rational resulting in being defensive very quickly getting angry or anxious
Sarah-Jayne explains that we need to move between all three parts of the circle from red to green to blue Like how a cat easily moves from the red zone to defend themselves from a predator the green zone when looking for food then to a content blue mode bull
References1Psychology Today ldquoQuieting the Monkey Mind with Meditationrdquo Robert Puff PhD wwwpsychologytodaycomblogmeditation-modern-life201110quieting-the-monkey-mind-meditation2Netmums ldquoCMA The Three Circles modelrdquo wwwnetmumscomwomanhealth-and-happinessmaking-mums-happycma-the-three-circles-model
Compassionate mind approachThe three circles model
Incentive resource-focusedWanting pursuing
achieving and consumingActivating
Drive | excite | vitality
Content | safe | connected
Non-wanting affiliative focusedSafeness-kindness
Soothing
Anger | anxiety |disgust
Threat-focusedProtection and safety-seeking
Activatinginhibiting
guhealthcomau | INFORM | ISSUE 26 13
IN FOCUS
Having braces is seen as a rite of passage for teenagers however adults are taking a bigger bite out of orthodontics
Therersquos a growing demand for adults to use orthodontics to correct crooked teeth and jaw alignment problems in Australia As between 1994 and 2013 people who were uncomfortable about their dental appearance increased from 20 to nearly 27 per cent1
The main difference in adult orthodontics is that their jaws are fully grown which can mean longer treatments and sometimes oral surgery
Studies have found that today teeth tend to be more crooked than those of people who lived centuries ago1
ldquoAlmost all children in the western world are growing up with crooked teethrdquo said Dr Flutter BDS (London)
The reason is that the shape of the top jaw is determined by the position of the tongue He explains that the tongue
is like a template its ideal position is in the roof of the mouth and then the teeth erupt around it If the tongue is not in the roof of the mouth the top jaw wonrsquot grow to full size so the teeth become crowded
If you observe children they have their mouths open most of the time because the muscles they use to hold their mouth closed are the same ones they chew food with The modern diet is much softer and require less chewing so children donrsquot develop the muscles to hold their mouth closed he says
We definitely need to eat harder food and often food is cut up and pureacuteed for children However by age four children should be able to chew and tear food the same way adults do
Going back to basics
Dr Weston A Price an American dentist studied indigenous communities including Eskimos and Indians of North
America African tribes Australian Aborigines and New Zealand Maori His research found that these communities had beautiful straight teeth and freedom from decay2
Pricersquos research found that within one generation of eating white sugar and flour these same populations developed crooked teeth
Itrsquos recommended based on Pricersquos research to eat nutrient-dense wholefoods such as pasture fed meats wild fish grains that have been sprouted or fermented and organic vegetables3 bull
Are modern diets creating primitive teethDental Surgeon Dr John Flutter spoke to Inform about how the western diet is leading to greater demand for orthodontics in adults and children
Looking for an OrthodontistYou can visit our website guhealthcomau and use the lsquoFind a providerrsquo search tool
References1Australian Institute of Health and Wellbeing (AIHW) ldquoOral health and dental care in Australia key facts and figures 2015rdquo AIHW wwwaihwgovaupublication-detailid=601295543822The Weston A Price Foundation ldquoWeston A Price DDSrdquo Sally Fallon Morell wwwwestonapriceorghealth-topicsweston-a-price-dds 3Rosen Wellness ldquoPioneers of Nutrition Dr Weston A Pricerdquo Bernard Rosen wwwbrwellnesscomnutrition-newsp=235
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 14
Calming foods to alleviate stressLee Holmes is a holistic nutritionist author and yoga teacher She talks to Inform about how to ease stress with calming foods that boost the immune system and soothe inflammation
Words Emma Brown
FEATURE
Food can be a natural form of medicine to deal with stress rather than reaching for a bottle of pills alcohol or eating junk food to cope
When yoursquore feeling agitated low in energy having difficulty sleeping experiencing headaches and tense muscles choose nutrient rich calming foods and add herbs to soothe your body
Holistic nutritionist author and yoga teacher Lee Holmes advises to eat seasonal foods which give your immune system a boost As your immune system can be strained when yoursquore under stress a symptom is frequently catching colds and infections
Vitamin E can help strengthen the immune system simply by eating eight to 10 almonds a day and including avocado in your diet
ldquoAvocados are really good in autumn
theyrsquore good for soothing nerves and anxiety and have lots of B vitamins toordquo says Holmes
Starting your day
Oats are a calming food which can help increase serotonin - a chemical messenger believed to act as a calming mood stabiliser
Lee suggests starting the day with porridge you can also add turmeric to it to reduce inflammation Rather than instant porridge itrsquos best to have traditional or rolled oats See her breakfast recipe on page 16 for cranberry and walnut granola as the omega-3s and B vitamins in walnuts help reduce stress
Nutrients which can combat stress
Magnesium can regulate cortisol creating feelings of wellbeing and helps relax the muscles to calm the body down Leafy
greens including spinach and kale are excellent sources the darker the better
Omega-3 fatty acids are good for the adrenal glands which are activated by stress and help to keep cortisol (the stress hormone) levels from spiking The fatty acids also lower the level of blood fats called triglycerides
ldquoFish especially salmon are one of the best sources of omega-3s as well as flaxseed oil and chia seedsrdquo See Holmesrsquo recipe for salmon chowder on page 17
Chill out by cooking with healing herbs
Basil helps to calm the nervous system down and mint is cooling and calming
Rosemaryrsquos good for soothing headaches Holmes says that sprinkling it onto sweet potato or pumpkin combines vitamin C and anti oxidant
guhealthcomau | INFORM | ISSUE 26 15
rich carbohydrates which also stabilises blood sugars
Indian spices cumin and cardamom are comforting warming and relaxing for the body and they work well with turmeric and nutmeg
Soothe inflammation
Turmeric helps lower inflammation helps with stress and is good for general wellbeing It can be added to curries stir frys scrambled eggs frittatas and rice
Turmeric is also good with oven-roasted vegies such as cauliflower and root vegetables with garlic lemon and oil which caramelises nicely You can also mix it with sauteacuteed greens like kale or spinach says Holmes
Make calming snacks
Easy to make snacks are sliced banana with coconut milk and mint as bananas have potassium and vitamin B-6 which are good for stress
You can make your own trail mix with magnesium rich nuts such as walnuts and almonds with seeds and berries Adding dark chocolate with 85 per cent cocoa can lift your mood however just a small amount too much can make you anxious
Eat your smallest meal at night
As prescribed by Ayurvedic Indian traditional medicine Holmes suggests eating the smallest meal at night and the biggest at lunchtime
If yoursquore overeating ask yourself lsquoAm I really hungry or is it a stress cravingrsquo You can try a five-minute visualisation meditation to distract you from overeating see our featured apps to guide you on page 26
Need help to sleep
Herbal teas including chamomile and lemon myrtle leaf aid sleep You can make your own soothing tea mixes such as with chamomile and lavender Adding nutmeg to a warm drink can also help you sleep bull
To win a copy of Eat Right for Your Shape by Lee Holmes rrp $35 email magazineguhealthcomau telling us how you deal with stress in your life
Recipes and images by Lee Holmes from superchargedfoodcom and her books Heal Your Gut rrp $2995 and Eat Yourself Beautiful Supercharged Food rrp $3500 both published by Murdoch Books
Vitamin E to boost the immune system
bull almonds avocado sunflower seeds and green leafy vegetables
Magnesium to relax muscles
bull leafy green vegetables including spinach and kale
bull beans and nutsbull wholegrains such as brown
rice and whole wheat bread
Omega-3 fatty acids to keep cortisol levels from spiking
bull oily fish such as salmon trout and sardines flaxseed oil and chia seeds
Herbs can alleviate stress symptoms
bull mint and basil are calmingbull rosemary can soothe
headachesbull turmeric helps lower
inflammationbull cumin and cardamom are
relaxing
Herbal teas and warm drinks aid sleep
bull chamomile lavender and lemon myrtle leaf teas
bull add nutmeg to warm drinks
Antioxidant and nutrient rich carbohydrates helps your body cope with stress
bull the best sources are sweet potato and pumpkin See Leersquos recipes on the next pages u
What to eat when yoursquore feeling stressed
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 16
Method
1 Preheat the oven to 180degC and line a baking tray with baking paper
2 Combine the quinoa walnuts cranberries sunflower seeds pepitas almond flakes flaxseeds cinnamon and nutmeg in a bowl and mix well to combine
3 Place the coconut oil in a saucepan over medium heat and heat until it has melted Add the rice malt syrup and vanilla and stir for 30 seconds Remove from the heat
4 Pour the liquid mixture over the dry ingredients and stir well ensuring the dry ingredients are coated thoroughly
5 Transfer the granola to the baking tray in a single layer then cook in the oven for 20 minutes stirring frequently and breaking up any clumps that form
6 Remove from the oven add the coconut flakes and bake for a further five minutes
7 Remove from the oven and cool
8 To serve place in a bowl and top with almond milk It also tastes great on its own
9 This granola keeps for four weeks in an airtight container in a cool dry place
Preparation 10 minutes
Cooking time 35 minutes
Serves Approx 4
Tired of grinding your teeth on over-baked processed ready-made granola Herersquos a basic mix you can make at home
Ingredients
300g (1frac12 cups) quinoa or brown rice flakes
90g (frac34 cup) chopped walnuts
75g (frac12 cup) dried cranberries
3 tablespoons sunflower seeds
2 tablespoons pepitas (pumpkin seeds)
2 tablespoons almond flakes
1 tablespoon flaxseeds
frac12 teaspoon ground cinnamon
frac12 teaspoon freshly grated nutmeg
60ml (frac14 cup) coconut oil
60ml (frac14 cup) rice malt syrup or sweetener of your choice
frac12 teaspoon alcohol-free vanilla extract
15g (frac14 cup) coconut flakes
almond milk to serve
Search for Holmesrsquo recipe for a lsquotoddy tearsquo to soothe inflammation and help with stress on her blog superchargedfoodcom
ldquoThis tea is your drug-free weapon of prevention laced with creamy cashew milk and perfumed with healing spicesrdquo
GF DF VWF
Recipe and image from Eat Yourself
Beautiful Supercharged Food by Lee Holmes rrp $35 published by
Murdoch Books
Cranberryand walnut
granola
RECIPES
guhealthcomau | INFORM | ISSUE 26 17
Ingredients
1 tablespoon extra virgin coconut oil
4 salmon fillets (skin and bones removed)
frac12 onion diced
2 garlic cloves chopped
1 celery stalk diced
frac12 teaspoon curry powder
1 litre (4 cups) chicken stock
2 turnips peeled and cut into 25 cm cubes
1 teaspoon dried parsley
1 cup additive-free coconut milk
Celtic sea salt and freshly cracked black pepper to taste
fresh flat-leaf (Italian) parsley or micro parsley to serve
GF DF SF
Method
1 Melt half the coconut oil in a large frying pan over medium heat Add the salmon and cook for three minutes on each side or until just cooked
2 Set aside until cool enough to handle then flake into pieces
3 Melt the remaining oil in a large saucepan over medium heat Add the onion garlic celery and curry powder and cook stirring frequently for three to four minutes or until the onion is translucent
4 Add the stock turnip and parsley and cook covered for 20 minutes or until the turnip is soft
5 Add the coconut milk and stir to combine then remove from the heat and allow to cool slightly
6 Transfer to a food processor or blender with the flaked salmon and pureacutee until smooth (Alternatively pureacutee the soup before adding the fish)
7 Season to taste garnish with fresh parsley and serve
Preparation 10 minutes
Cooking time 45 minutes
Serves Approx 4
This satisfying anti-inflammatory dish is a great way to get your omega-3s
Recipe and image from Heal Your Gut by
Lee Holmes rrp $2995 published by Murdoch
Books
The fatty acids in salmon have anti-inflammatory properties which have been linked with protection against several
gastrointestinal diseases Theyrsquore good for the adrenal glands which are activated by stress as they help to keep cortisol (the stress hormone) levels from spiking
TOPTIP
WF
Salmon chowder
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 18
A silent diseaseWersquove all experienced gastrointestinal upset at one stage of our lives but for some itrsquos a daily issue
Words Sarah-Jane Collard
FEATURE
Sufferers of coeliac disease and Crohnrsquos disease make up part of this group and due to the ambiguity surrounding these diseases symptoms can go untreated for extended periods of time resulting in further health complications
Coeliac disease
According to Gastroenterological Society of Australia one in a hundred Australians are affected by coeliac disease This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues commonly malabsorption and bowel disorders
Coeliac disease is genetic and those who are born with one of the two genes HLA DQ2 or HLA DQ8 are more susceptible to diagnosis According to Coeliac Australia a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy
Australians both men and women of all ages
Neroli is someone who is familiar with this disease as her husband son and daughter have all been diagnosed with the condition Her daughter Shania was first diagnosed when she was seven after years of being sick ldquoShe would get home
after school and just collapse on the couch and she wasnrsquot growing She kept getting terrible painrdquo
The results came back positive and while her lifestyle would change forever Shania says ldquo[I was] relievedhellipI had been sick for so long with no answer and people telling us that we were crazyrdquo
guhealthcomau | INFORM | ISSUE 26 19
This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too
Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo
Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo
While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo
Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants
Crohnrsquos disease
Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men
People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo
Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups
Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked
about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l
After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo
References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis
She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo
Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I
was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo
Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 2
CONTENTS
FAVOURITESFEATURES
08 Is exercise stressing you out Tune into your body to get the balance right
10 Calm the busy mind How to be mindful to check in and chill out
14 Calming foods to alleviate stress Boost your immunity and soothe your body
18 A silent disease What is coeliac and Crohnrsquos disease
20 Master the art of self-massage Learn how to relax and release tight muscles
22 Go green to relax and recover Explore nature to boost your mental and physical health
25 Filling the gap in mental health treatment An innovative telephonic program
04 The buzz
06 5 mins with
06 QampA
07 Is it true
13 In focus
16 Recipes
26 Get appy
27 Member Benefits
14
10
08
22
20
guhealthcomau | INFORM | ISSUE 26 3
CONTENTS
Managing Editor Rachel PaceFeatures Editor Emma BrownArt Director Jodie GriffithsContributors Gretchen Masters Alicia Zaniewska Lee Holmes Sarah-Jane Collard and Jonathon Clemens
Hello and welcome to Issue 26 of InformItrsquos hard to believable that wersquore nearly halfway through the year It has been a busy one so far and often what comes with being busy is stress In this edition we explore ways to alleviate stress to restore and rebalance
The benefits of exercise are well known however there are dangers if you overdo it especially if yoursquore feeling stressed On page eight we share some simple tips to help you find a balance between fitness and health
Check out page 10 for some practical ways to use mindfulness to let stress go and calm the busy mind at work and at home The article on page 22 explores how going green by being in nature helps us to relax and recover
Holistic nutritionist and author Lee Holmes shares some recipes and which foods can help you relax boost immunity and soothe your body from page 14
Irsquom also happy to share that the MindStepTM mental health initiative was launched to help members with mental health conditions depression and anxiety to make the transition from hospital to the community
The evidence-based program which is free of charge to eligible GU Health members provides tailored support designed to help people manage their mental health conditions and fill the gap between acute admission and being back at home
So far up to 58 per cent of those who completed the program met the clinical definition of recovery
We are thrilled to bring a proven program to our members that provides support and stability to help empower people to break the cycle of anxiety depression and hospitalisation You can read more about the program on page 25
Until next time
Gary Elliott General Manager GU Health
GMrsquos MESSAGE
Grand United Corporate Health Ltd (GU Health) ABN 99 002 985 033 GPO Box 2988 Melbourne VIC 8060
Inform is published by GU HealthThis magazine may not be reproduced in part or in full without the written permission of the publishers All expressions of opinion are opinions of the authors only and published on the basis that they are not regarded as representing the official opinion of Grand United Corporate Health Ltd (GU Health) unless expressly stated GU Health accepts no responsibility for the accuracy of any of the opinions advice representations or information contained in this publication and readers should rely on their own advice and enquiries in making decisions affecting their own health wellbeing and interest
Contact Us
Re-think Reduce Reuse Recycle
Post Reply Paid GPO Box 2988 Melbourne Vic 8060
Ph 1800 249 966
Email corporateguhealthcomau
guhealthcomau
17
Wersquove taken your feedback on board to be more environmentally friendly and to reduce the amount of hard copy mail that you receive Wersquoll soon be phasing out the
mailing of your claim benefit statements
To access your claims history at any time you can log onto Online Member Services at guhealthcomau
Cover image credit by photographer Steve Brown
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 4
The buzz
ANZAC DayWorld Immunisation Week 2016 - Closing the Gap on immunisationsDiseases that are vaccine preventable are responsible for 25 per cent of child deaths ndash 15 million children worldwide
Find out more at whointcampaignsimmunization-week2016event
May is Thyroid Awareness MonthThe national campaign supports good thyroid health and how to achieve it through being aware of symptoms and changes to the thyroid gland On Motherrsquos Day the focus is on pregnancy and thyroid awareness
For more details thyroidfoundationorgau
24-30APR
25APR
Motherrsquos Day Classic Walk or run for breast cancer research
Register here mothersdayclassiccomauregister
Food Allergy Awareness Week Australia has one of the highest reported incidences of food allergies in the world and the numbers are growing
Paint one nail to symbolise that one in 10 babies born in Australia today will develop a food allergy
For more information visit foodallergyawarecomau
8MAY
15-21MAY
guhealthcomau | INFORM | ISSUE 26 5
Bowel Cancer Awareness Month 22 June is Red Apple Day a highlight of the month Red Apple Day promotes early detection of bowel cancer so it can be treated successfully and people can continue to enjoy life Apples are also a nutritious source of dietary fibre
For more information bowelcancerawarenessmonthorg red-apple-day
World IBD Day Australia has joined more than 40 countries across the globe in a unified effort to raise awareness of Crohnrsquos disease and ulcerative colitis inflammatory bowel diseases (IBDs) that affect over 75000 Australians and more than five million worldwide Read more about Crohnrsquos disease on page 18
Find out more crohnsandcolitiscomauworld-ibd-day
19MAY
World Blood Donor DayBlood transfusion saves lives and improves health but many patients requiring transfusion do not have timely access to safe blood
Find out where you can donate blood donatebloodcomau
Exercise Right Week Exercise Right is about inspiring people to live happier and healthier lives by empowering people to exercise right for who they are and their condition through inspiring stories and evidence-based tips and articles
Check it out exerciserightcomau
23-29MAY
14JUNE
End of financial year GU Health will be sending Private Health Insurance Tax Statements in the first two weeks of July Please check that we have your current postal address by logging into your Online Member Services at
guhealthcomau
30JUNE
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 6
If you have any questions about health insurance that yoursquod like us to answer email them to magazineguhealthcomau
Your health cover is all about you thatrsquos why we put you in control Online Member Services gives you the access to manage your membership at any time
How do I registerAll you have to do is visit our website guhealthcomau to register Yoursquoll need your membership number family name and date of birth to complete the online registration
In your Online Member Services area you can bull claim your eligible extras and medical services instantly through Flex-eClaim
bull check your claims history
bull review your benefit limits
bull confirm your membership and excess years
bull register for FastBack so we can pay your benefits directly into your bank account
bull add and update your contact and bank details
bull view your previous tax statements if yoursquove lost a tax statement yoursquoll be able to obtain another one here
bull re-order a lost or damaged GU Health Member Card
bull elect your rebate tier if this is an option under your corporate health plan
bull access important information relating to your cover including Your Cover at a Glance and Your Membership Guidelinesbull
Q How do I make the most of Online Member Services Toby Vic
QampA
Name Pesi Feki Position Member Relations Consultant Time with GU Health Two years
My role at GU Health involves I am responsible for the initial setup of our new and existing members as well as the ongoing maintenance of our memberships People who know me would describe me as Irsquod like to hope that it would be positive Being part of the GU Health team has impacted my wellbeing by giving me a job that is flexible and accommodating to my other interests I have outside of work I have a great work life balance I spend most of my time with my sister shersquos the only family I have in Australia so we live train and now work together My challenge for 2016 ishellip what makes me happy My favourite form of exercise ishellip I canrsquot narrow that down to one there are too many I am most inspired byhellip my family Each and every one of them plays a part in reminding me every day of just how blessed I am bull
If you need further information your Member Relations Team is here to help you Simply call us on 1800 249 966 with any questions you may have about your cover including your Online Member Services
FAVOURITE
5 mins with
guhealthcomau | INFORM | ISSUE 26 7
FAVOURITE
Is it true
Does fat make you fatWe talked to Health Coach and Accredited Practising Dietitian (APD) Alicia Zaniewska from Remedy Healthcare to find out if eating fat actually makes you fat
The good news is you should eat fat
Health coach and APD Alicia Zaniewska advises not to fear fats Theyrsquore essential for good health if you make the right choices eat the right amount and beware of bad fats in disguise
ldquoFats are needed for good health particularly for absorbing antioxidants and vitamins for helping us to feel full taste flavour and for enjoyment of foodrdquo says Alicia
Therersquos been a strong focus on avoiding fats but we need the good ones ndash monounsaturated and polyunsaturated fats They can help to lower bad cholesterol maintain healthy blood pressure and reduce heart disease
Polyunsaturated fats
bull Oily fish including salmon sardines and tuna flax seed linseed walnuts chia seeds omega-3 enriched eggs soy and soy bean oil
Monounsaturated fats
bull Olive oil avocados some nuts including cashews almonds and peanuts
How much fat should we eat
Approximately 20 to 35 per cent of your total kilojoules per day should come from
fat but no more than 10 per cent from saturated fats
A guide for cooking is up to one teaspoon of unsaturated oil per person per meal And less than two grams of saturated and one gram of trans fats per 100 grams of packaged food
Replacing saturated and trans fats with unsaturated ones rather than avoiding fat altogether is recommended by the Heart Foundation
ldquoUnsaturated options are the best bang for your buck for health benefitsrdquo
Saturated fats are solid in room temperature and liquify when heated sources include bull fatty cuts of meat and processed
meat like salamiTrans fats are mostly found inbull manufactured processed and
deep fried junk foods such as pies pastries cakes and biscuits
Uncover bad fats in disguiseSome foods appear healthy like kale chips however if the first three
ingredients listed are fat or oil you should avoid them
ldquoItrsquos better to make your own kale chips with a light spray of olive oilrdquo
Itrsquos not mandatory to label trans fats unlike saturated ones So check for lsquohydrogenatedrsquo or lsquopartially hydrogenated vegetable fat or oilrsquo which trans fats are often hidden as
Mass produced goods have a longer shelf life due to trans fats and preservatives Trans fats are chemically changed but they still act like saturated fats in our body which can increase the bad and decrease the good levels of cholesterol
ldquoIf we take in more energy (kilojoules) than what our body needs this will be stored as fat To maintain a healthy weight we need to match the energy we consume from food and drinks with the energy that our body uses up each dayrdquo
Maintain a healthy weight with a balanced diet emphasising vegetables lean proteins and meat alternatives wholegrain carbohydrates and a moderate intake of unsaturated fats such as olive oil for salad dressing
Donrsquot be scared of fats if you eat the right types and amounts they wonrsquot make you fat but will help you maintain a healthy balanced diet bull
We should most of the time eat unprocessed and natural foods
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 8
FEATURE
At a comprehensive medical one of the components is a stress test To do this yoursquore placed on a treadmill that gets progressively harder until you canrsquot walk or run any further
Why is this called a stress test
Because exercise can place significant stress on your body And sometimes that stress is more than you can bare
Letrsquos talk about stress When yoursquore threatened in any way your body needs to respond in fight or flight mode It decides how stressful the situation is based on the information you have (for example the things you see and hear) and on stored memories such as
what happened last time you were in a similar situation If your body decides the situation is stressful it activates the hypothalamus which is at the base of the brain This initiates a chain of events which ultimately leads to your adrenal glands (located on top of the kidneys) secreting cortisol
In acute situations this process serves a purpose It can save your life But when you experience physical or emotional stress over extended periods of time (chronic stress) it takes its toll on your body This continued activation of the nervous system can impact almost every system of your body including your ability to sleep and the way you store fat
Is stress making you fat
Stress can lead to weight gain it has been proven to lead to increased appetite Studies link cortisol injections (remember cortisol is secreted by the adrenal glands when yoursquore stressed) with increased appetite sugar cravings and weight gain1 Cortisol also mobilises fat cells and aids adipocytes (baby fat cells) to grow up into mature fat cells2
Exercise as stress
As mentioned at the beginning exercise is essentially a stress on your body Like emotional stress it causes the release of cortisol But not all forms of exercise are created equal One study showed
Is exercise stressing you outExercise is a stress on your body As with emotional stress it causes the release of cortisol Here we explore how not all forms of exercise are created equal
Words Gretchen Masters
guhealthcomau | INFORM | ISSUE 26 9
that low intensity exercise reduced cortisol levels while moderate and high-intensity exercise sessions both caused a significant increase in stress on the body3 Which is great in short bursts but can be detrimental if yoursquore constantly exercising at high intensities or if yoursquore doing so when you are already affected by chronic stress
Studies show that increased cortisol levels suppress your immune system which leaves you more susceptible to the cold that is being passed around the office It also inhibits bone formation which can reduce bone density over time Loss of libido loss of menstrual cycle and difficulty conceiving are also associated with high cortisol levels4
The solution
Itrsquos time to tune into your body and strike the right balance The benefits of moderate and high-intensity exercise are too great to list here So therersquos no need to give up your Cross Fit regime or your daily jog just yet
For those of you who are still contemplating joining the gym donrsquot be deterred Therersquos simply too much evidence proving the overwhelming benefits of exercise bull
Gretchen Masters is the founder of Spring Fitness and a regular contributor to Inform
Sleep on itSleep deprivation has also been proven to lead to weight gain Eve Van Cauter director of the Sleep Metabolism and Health Center at the University of Chicago summarises studies proving that people who donrsquot get enough sleep
bull Have increased levels of ghrelin (the hunger hormone) and decreased levels of leptin (the satietyfullness hormone)
bull Consume about 300 calories a day more than when they are well-rested
bull Snack more and do less physical activity5
References1Epel E R Lapidus B McEwen et al Stress may add bite to appetite in women a laboratory study of stress-induced cortisol and eating behaviorPsychoneuroendocrinology 26 37-49 20012Tomlinson JW amp PM Stewart The functional consequences of 11_- hydroxysteroid dehydrogenase expression in adipose tissue Hormone and Metabolism Research 34 746-751 20023Hill EE Zack E Battaglini C Viru M Hackney AC Exercise and circulating cortisol levels the intensity threshold effect Endocrinol Invest 31 587-91 2008 4Ulf Lundberg ldquoStress hormones in health and illness The roles of work and genderrdquo Psychoneuroendocrinology Vol 30 Iss 10 1017ndash1021 5WFMY News ldquoSleep-Deprived People Eat 300 More Calories A Dayrdquo Chelsi Zash wwwarchivedigtriadcomnewsarticle1678791Sleep-Deprived-People-Eat-300-More-Calories-A-Day
Tips to help you strike the right balance between fitness and health
Incorporate at least one rest day and another gentle exercise day each week Gentle exercise could be low-intensity fitness (like walking gentle swimming or a scenic cycle) a restorative yoga class stretching at home or tai-chi
Manage your stress by eating well and sleeping sufficiently then cortisol levels are less likely to spiral out of control
Know when to say lsquonorsquo If yoursquore feeling stressed and frustrated it may be tempting to go for a run to let off steam But you might benefit more from a gentle walk in the fresh air to slow your body down Different people respond in different ways try it and see how you feel
Be consistent If you regularly train at moderate to high-intensities the stress response will reduce overtime So that sprint session you do tomorrow will cause less cortisol release than it did this time last year
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 10
FEATURE
Let stress go and calm the busy mind In the jungle of modern life we often work long hours with hectic schedules competing for time for exercise family friends and to complete longer lists of things to do So how do we avoid succumbing to stress
Words Emma Brown
Positive psychologist Sarah-Jayne Whiston says that humans find it difficult to let stress go and calm down quickly after a stressful period But there are simple exercises that help you do just that
Work well by checking in and chilling out
Our minds bounce from one idea to another often filling us with anxiety known as the lsquomonkey mindrsquo1
Next time yoursquore feeling pressured and occupied with stressful thoughts from a looming deadline or a conflict
in the workplace stop and note whatrsquos around you
Observing five things like a coloured wall chair desk a tea cup and poster is a mindfulness exercise which helps you to come back into the present moment and calm the lsquomonkey mindrsquo
Humans can get caught up in thinking about the past lsquoI wish Irsquod done thatrsquo and focus on what went wrong at work and how to alleviate it
By stopping and paying deliberate attention to the present this allows you to check in to not get caught up in the
past nor concerned about the future The psychologist advises setting reminders such as a timer on your phone or a sticker on your laptop to prompt you to do this mindfulness exercise at work
ldquoI recommend trying to cultivate more of a mindful way of being at work which is a key skill for life in generalrdquo
Meditation is really about where you place your attention or focus Meditating using a mindfulness exercise is a practical way to bring your focus to the present moment and an effective tool to cope with stress long term
guhealthcomau | INFORM | ISSUE 26 11
ldquoAll we have is the here and now not the argument last night nor the deadline at the end of the dayrdquo
The benefits of mindfulness exercises include a calmer mind more clarity and awareness decreased heart rate and blood pressure says Sarah-Jayne
A strategy to counter against negative thoughts is to also focus on gratitude when practicing to be present This also helps to keep a perspective of whatrsquos worthy to focus on
Note the three WWWrsquos
Notice things around you to be grateful for and savour them Check in and note (the three WWWrsquos) lsquoWhat went well for me todayrsquo
What did I achieve
What was a good thing that happened
What did I handle well better than before
It can be as simple as lsquoI was able to breathe in and out well todayrsquo By focusing on things that are working well such as positive relationships it helps when something isnrsquot going well so next time you can find a way through it says Sarah-Jayne
Lions and tigers and bears oh my
The characters in The Wizard of Oz increased their stress when they navigated the cowardly lionrsquos jungle by repeating their fears lsquolions and tigers and bears oh myrsquo
Mindfulness techniques can help you to avoid doing this to practice letting
work stresses go and cultivate an attitude where you mindfully leave work at work This also helps to avoid globalising an issue such as by making your whole life about a conflict at work
ldquoI see a lot of fear from work and deadline pressure our demanding work lives donrsquot seem to be getting easier so when you leave work donrsquot take it home Prioritise your time off to reflect and experience stillnessrdquo
Sarah-Jayne asks her clients to write down their concerns and everything they have to do at work then lock it in a filing cabinet and leave it there when they depart the building
Or if you do take work home such as checking emails or finishing a report set a boundary lsquoIrsquoll work till 7pm then stop I wonrsquot check my emails after thatrsquo
Putting in more hours causes you to not get enough sleep and be less
productive ldquoDonrsquot find an excuse as to why you canrsquot stop after that deadline - turn your phone offrdquo
Cool down to avoid burnout
Sarah-Jayne works with executives and creative professionals with highly demanding careers who are constantly in a state of drive
They have a drive to work harder make more money and work hard at the gym too When yoursquore constantly in a state of drive you can easily burnout she says
1
2
3
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 12
We need some drive to perform but when therersquos too much without time off to recover we go into alarm then straight to burn out We need calm and time off too Itrsquos important to allow ourselves down time such as at lunchtime before or after work and adhering to work boundaries to get present cool down recover and repair
How to go from red to blue
If for example yoursquore working late getting up at 5am for adrenalin pumping
exercise a parent or you have a hectic social life itrsquos imperative to have some calming gentle and soothing experiences in your routine From yoga Pilates stretching taking the dog for a walk or spending time in nature
You can still move your body but allow it to rest and recover Avoid burning the candle at both ends by taking time out with cooling sessions that release adrenalin rather than constantly pushing yourself further Slowing down can be as good as sleeping says Sarah-Jayne
Instead of running at lunchtime which creates adrenalin and increases the stress hormone cortisol see our article lsquoIs exercise stressing you outrsquo on page 8 Itrsquos just as important to slow down and sit in the park to spot 10 different colours to be in the present
Itrsquos important to manage stress to balance between stillness time on and time off to allow yourself to day dream and bring your attention back to the present to refresh and refocus
As the Compassionate mind approach The three circles model diagram (below) shows the three parts of the circle are different types of emotions the red circle deals with alarm anxious feelings where cortisol is high which activates the fight or flight response We need alarm for protection to be ready to react quickly in an emergency2
The blue circle is the incentive and resource focused system where
we create energy and purpose Characterised by feelings of drive and excitement designed to motivate us to seek out the things we want to survive and prosper
The green one is the soothing and contentment system which enables us to bring peacefulness and slowing down to help restore balance such as the feelings you get from meditation feeling safe calm and connected
The red protection system can over-ride the cool and rational resulting in being defensive very quickly getting angry or anxious
Sarah-Jayne explains that we need to move between all three parts of the circle from red to green to blue Like how a cat easily moves from the red zone to defend themselves from a predator the green zone when looking for food then to a content blue mode bull
References1Psychology Today ldquoQuieting the Monkey Mind with Meditationrdquo Robert Puff PhD wwwpsychologytodaycomblogmeditation-modern-life201110quieting-the-monkey-mind-meditation2Netmums ldquoCMA The Three Circles modelrdquo wwwnetmumscomwomanhealth-and-happinessmaking-mums-happycma-the-three-circles-model
Compassionate mind approachThe three circles model
Incentive resource-focusedWanting pursuing
achieving and consumingActivating
Drive | excite | vitality
Content | safe | connected
Non-wanting affiliative focusedSafeness-kindness
Soothing
Anger | anxiety |disgust
Threat-focusedProtection and safety-seeking
Activatinginhibiting
guhealthcomau | INFORM | ISSUE 26 13
IN FOCUS
Having braces is seen as a rite of passage for teenagers however adults are taking a bigger bite out of orthodontics
Therersquos a growing demand for adults to use orthodontics to correct crooked teeth and jaw alignment problems in Australia As between 1994 and 2013 people who were uncomfortable about their dental appearance increased from 20 to nearly 27 per cent1
The main difference in adult orthodontics is that their jaws are fully grown which can mean longer treatments and sometimes oral surgery
Studies have found that today teeth tend to be more crooked than those of people who lived centuries ago1
ldquoAlmost all children in the western world are growing up with crooked teethrdquo said Dr Flutter BDS (London)
The reason is that the shape of the top jaw is determined by the position of the tongue He explains that the tongue
is like a template its ideal position is in the roof of the mouth and then the teeth erupt around it If the tongue is not in the roof of the mouth the top jaw wonrsquot grow to full size so the teeth become crowded
If you observe children they have their mouths open most of the time because the muscles they use to hold their mouth closed are the same ones they chew food with The modern diet is much softer and require less chewing so children donrsquot develop the muscles to hold their mouth closed he says
We definitely need to eat harder food and often food is cut up and pureacuteed for children However by age four children should be able to chew and tear food the same way adults do
Going back to basics
Dr Weston A Price an American dentist studied indigenous communities including Eskimos and Indians of North
America African tribes Australian Aborigines and New Zealand Maori His research found that these communities had beautiful straight teeth and freedom from decay2
Pricersquos research found that within one generation of eating white sugar and flour these same populations developed crooked teeth
Itrsquos recommended based on Pricersquos research to eat nutrient-dense wholefoods such as pasture fed meats wild fish grains that have been sprouted or fermented and organic vegetables3 bull
Are modern diets creating primitive teethDental Surgeon Dr John Flutter spoke to Inform about how the western diet is leading to greater demand for orthodontics in adults and children
Looking for an OrthodontistYou can visit our website guhealthcomau and use the lsquoFind a providerrsquo search tool
References1Australian Institute of Health and Wellbeing (AIHW) ldquoOral health and dental care in Australia key facts and figures 2015rdquo AIHW wwwaihwgovaupublication-detailid=601295543822The Weston A Price Foundation ldquoWeston A Price DDSrdquo Sally Fallon Morell wwwwestonapriceorghealth-topicsweston-a-price-dds 3Rosen Wellness ldquoPioneers of Nutrition Dr Weston A Pricerdquo Bernard Rosen wwwbrwellnesscomnutrition-newsp=235
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 14
Calming foods to alleviate stressLee Holmes is a holistic nutritionist author and yoga teacher She talks to Inform about how to ease stress with calming foods that boost the immune system and soothe inflammation
Words Emma Brown
FEATURE
Food can be a natural form of medicine to deal with stress rather than reaching for a bottle of pills alcohol or eating junk food to cope
When yoursquore feeling agitated low in energy having difficulty sleeping experiencing headaches and tense muscles choose nutrient rich calming foods and add herbs to soothe your body
Holistic nutritionist author and yoga teacher Lee Holmes advises to eat seasonal foods which give your immune system a boost As your immune system can be strained when yoursquore under stress a symptom is frequently catching colds and infections
Vitamin E can help strengthen the immune system simply by eating eight to 10 almonds a day and including avocado in your diet
ldquoAvocados are really good in autumn
theyrsquore good for soothing nerves and anxiety and have lots of B vitamins toordquo says Holmes
Starting your day
Oats are a calming food which can help increase serotonin - a chemical messenger believed to act as a calming mood stabiliser
Lee suggests starting the day with porridge you can also add turmeric to it to reduce inflammation Rather than instant porridge itrsquos best to have traditional or rolled oats See her breakfast recipe on page 16 for cranberry and walnut granola as the omega-3s and B vitamins in walnuts help reduce stress
Nutrients which can combat stress
Magnesium can regulate cortisol creating feelings of wellbeing and helps relax the muscles to calm the body down Leafy
greens including spinach and kale are excellent sources the darker the better
Omega-3 fatty acids are good for the adrenal glands which are activated by stress and help to keep cortisol (the stress hormone) levels from spiking The fatty acids also lower the level of blood fats called triglycerides
ldquoFish especially salmon are one of the best sources of omega-3s as well as flaxseed oil and chia seedsrdquo See Holmesrsquo recipe for salmon chowder on page 17
Chill out by cooking with healing herbs
Basil helps to calm the nervous system down and mint is cooling and calming
Rosemaryrsquos good for soothing headaches Holmes says that sprinkling it onto sweet potato or pumpkin combines vitamin C and anti oxidant
guhealthcomau | INFORM | ISSUE 26 15
rich carbohydrates which also stabilises blood sugars
Indian spices cumin and cardamom are comforting warming and relaxing for the body and they work well with turmeric and nutmeg
Soothe inflammation
Turmeric helps lower inflammation helps with stress and is good for general wellbeing It can be added to curries stir frys scrambled eggs frittatas and rice
Turmeric is also good with oven-roasted vegies such as cauliflower and root vegetables with garlic lemon and oil which caramelises nicely You can also mix it with sauteacuteed greens like kale or spinach says Holmes
Make calming snacks
Easy to make snacks are sliced banana with coconut milk and mint as bananas have potassium and vitamin B-6 which are good for stress
You can make your own trail mix with magnesium rich nuts such as walnuts and almonds with seeds and berries Adding dark chocolate with 85 per cent cocoa can lift your mood however just a small amount too much can make you anxious
Eat your smallest meal at night
As prescribed by Ayurvedic Indian traditional medicine Holmes suggests eating the smallest meal at night and the biggest at lunchtime
If yoursquore overeating ask yourself lsquoAm I really hungry or is it a stress cravingrsquo You can try a five-minute visualisation meditation to distract you from overeating see our featured apps to guide you on page 26
Need help to sleep
Herbal teas including chamomile and lemon myrtle leaf aid sleep You can make your own soothing tea mixes such as with chamomile and lavender Adding nutmeg to a warm drink can also help you sleep bull
To win a copy of Eat Right for Your Shape by Lee Holmes rrp $35 email magazineguhealthcomau telling us how you deal with stress in your life
Recipes and images by Lee Holmes from superchargedfoodcom and her books Heal Your Gut rrp $2995 and Eat Yourself Beautiful Supercharged Food rrp $3500 both published by Murdoch Books
Vitamin E to boost the immune system
bull almonds avocado sunflower seeds and green leafy vegetables
Magnesium to relax muscles
bull leafy green vegetables including spinach and kale
bull beans and nutsbull wholegrains such as brown
rice and whole wheat bread
Omega-3 fatty acids to keep cortisol levels from spiking
bull oily fish such as salmon trout and sardines flaxseed oil and chia seeds
Herbs can alleviate stress symptoms
bull mint and basil are calmingbull rosemary can soothe
headachesbull turmeric helps lower
inflammationbull cumin and cardamom are
relaxing
Herbal teas and warm drinks aid sleep
bull chamomile lavender and lemon myrtle leaf teas
bull add nutmeg to warm drinks
Antioxidant and nutrient rich carbohydrates helps your body cope with stress
bull the best sources are sweet potato and pumpkin See Leersquos recipes on the next pages u
What to eat when yoursquore feeling stressed
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 16
Method
1 Preheat the oven to 180degC and line a baking tray with baking paper
2 Combine the quinoa walnuts cranberries sunflower seeds pepitas almond flakes flaxseeds cinnamon and nutmeg in a bowl and mix well to combine
3 Place the coconut oil in a saucepan over medium heat and heat until it has melted Add the rice malt syrup and vanilla and stir for 30 seconds Remove from the heat
4 Pour the liquid mixture over the dry ingredients and stir well ensuring the dry ingredients are coated thoroughly
5 Transfer the granola to the baking tray in a single layer then cook in the oven for 20 minutes stirring frequently and breaking up any clumps that form
6 Remove from the oven add the coconut flakes and bake for a further five minutes
7 Remove from the oven and cool
8 To serve place in a bowl and top with almond milk It also tastes great on its own
9 This granola keeps for four weeks in an airtight container in a cool dry place
Preparation 10 minutes
Cooking time 35 minutes
Serves Approx 4
Tired of grinding your teeth on over-baked processed ready-made granola Herersquos a basic mix you can make at home
Ingredients
300g (1frac12 cups) quinoa or brown rice flakes
90g (frac34 cup) chopped walnuts
75g (frac12 cup) dried cranberries
3 tablespoons sunflower seeds
2 tablespoons pepitas (pumpkin seeds)
2 tablespoons almond flakes
1 tablespoon flaxseeds
frac12 teaspoon ground cinnamon
frac12 teaspoon freshly grated nutmeg
60ml (frac14 cup) coconut oil
60ml (frac14 cup) rice malt syrup or sweetener of your choice
frac12 teaspoon alcohol-free vanilla extract
15g (frac14 cup) coconut flakes
almond milk to serve
Search for Holmesrsquo recipe for a lsquotoddy tearsquo to soothe inflammation and help with stress on her blog superchargedfoodcom
ldquoThis tea is your drug-free weapon of prevention laced with creamy cashew milk and perfumed with healing spicesrdquo
GF DF VWF
Recipe and image from Eat Yourself
Beautiful Supercharged Food by Lee Holmes rrp $35 published by
Murdoch Books
Cranberryand walnut
granola
RECIPES
guhealthcomau | INFORM | ISSUE 26 17
Ingredients
1 tablespoon extra virgin coconut oil
4 salmon fillets (skin and bones removed)
frac12 onion diced
2 garlic cloves chopped
1 celery stalk diced
frac12 teaspoon curry powder
1 litre (4 cups) chicken stock
2 turnips peeled and cut into 25 cm cubes
1 teaspoon dried parsley
1 cup additive-free coconut milk
Celtic sea salt and freshly cracked black pepper to taste
fresh flat-leaf (Italian) parsley or micro parsley to serve
GF DF SF
Method
1 Melt half the coconut oil in a large frying pan over medium heat Add the salmon and cook for three minutes on each side or until just cooked
2 Set aside until cool enough to handle then flake into pieces
3 Melt the remaining oil in a large saucepan over medium heat Add the onion garlic celery and curry powder and cook stirring frequently for three to four minutes or until the onion is translucent
4 Add the stock turnip and parsley and cook covered for 20 minutes or until the turnip is soft
5 Add the coconut milk and stir to combine then remove from the heat and allow to cool slightly
6 Transfer to a food processor or blender with the flaked salmon and pureacutee until smooth (Alternatively pureacutee the soup before adding the fish)
7 Season to taste garnish with fresh parsley and serve
Preparation 10 minutes
Cooking time 45 minutes
Serves Approx 4
This satisfying anti-inflammatory dish is a great way to get your omega-3s
Recipe and image from Heal Your Gut by
Lee Holmes rrp $2995 published by Murdoch
Books
The fatty acids in salmon have anti-inflammatory properties which have been linked with protection against several
gastrointestinal diseases Theyrsquore good for the adrenal glands which are activated by stress as they help to keep cortisol (the stress hormone) levels from spiking
TOPTIP
WF
Salmon chowder
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 18
A silent diseaseWersquove all experienced gastrointestinal upset at one stage of our lives but for some itrsquos a daily issue
Words Sarah-Jane Collard
FEATURE
Sufferers of coeliac disease and Crohnrsquos disease make up part of this group and due to the ambiguity surrounding these diseases symptoms can go untreated for extended periods of time resulting in further health complications
Coeliac disease
According to Gastroenterological Society of Australia one in a hundred Australians are affected by coeliac disease This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues commonly malabsorption and bowel disorders
Coeliac disease is genetic and those who are born with one of the two genes HLA DQ2 or HLA DQ8 are more susceptible to diagnosis According to Coeliac Australia a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy
Australians both men and women of all ages
Neroli is someone who is familiar with this disease as her husband son and daughter have all been diagnosed with the condition Her daughter Shania was first diagnosed when she was seven after years of being sick ldquoShe would get home
after school and just collapse on the couch and she wasnrsquot growing She kept getting terrible painrdquo
The results came back positive and while her lifestyle would change forever Shania says ldquo[I was] relievedhellipI had been sick for so long with no answer and people telling us that we were crazyrdquo
guhealthcomau | INFORM | ISSUE 26 19
This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too
Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo
Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo
While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo
Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants
Crohnrsquos disease
Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men
People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo
Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups
Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked
about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l
After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo
References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis
She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo
Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I
was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo
Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 3
CONTENTS
Managing Editor Rachel PaceFeatures Editor Emma BrownArt Director Jodie GriffithsContributors Gretchen Masters Alicia Zaniewska Lee Holmes Sarah-Jane Collard and Jonathon Clemens
Hello and welcome to Issue 26 of InformItrsquos hard to believable that wersquore nearly halfway through the year It has been a busy one so far and often what comes with being busy is stress In this edition we explore ways to alleviate stress to restore and rebalance
The benefits of exercise are well known however there are dangers if you overdo it especially if yoursquore feeling stressed On page eight we share some simple tips to help you find a balance between fitness and health
Check out page 10 for some practical ways to use mindfulness to let stress go and calm the busy mind at work and at home The article on page 22 explores how going green by being in nature helps us to relax and recover
Holistic nutritionist and author Lee Holmes shares some recipes and which foods can help you relax boost immunity and soothe your body from page 14
Irsquom also happy to share that the MindStepTM mental health initiative was launched to help members with mental health conditions depression and anxiety to make the transition from hospital to the community
The evidence-based program which is free of charge to eligible GU Health members provides tailored support designed to help people manage their mental health conditions and fill the gap between acute admission and being back at home
So far up to 58 per cent of those who completed the program met the clinical definition of recovery
We are thrilled to bring a proven program to our members that provides support and stability to help empower people to break the cycle of anxiety depression and hospitalisation You can read more about the program on page 25
Until next time
Gary Elliott General Manager GU Health
GMrsquos MESSAGE
Grand United Corporate Health Ltd (GU Health) ABN 99 002 985 033 GPO Box 2988 Melbourne VIC 8060
Inform is published by GU HealthThis magazine may not be reproduced in part or in full without the written permission of the publishers All expressions of opinion are opinions of the authors only and published on the basis that they are not regarded as representing the official opinion of Grand United Corporate Health Ltd (GU Health) unless expressly stated GU Health accepts no responsibility for the accuracy of any of the opinions advice representations or information contained in this publication and readers should rely on their own advice and enquiries in making decisions affecting their own health wellbeing and interest
Contact Us
Re-think Reduce Reuse Recycle
Post Reply Paid GPO Box 2988 Melbourne Vic 8060
Ph 1800 249 966
Email corporateguhealthcomau
guhealthcomau
17
Wersquove taken your feedback on board to be more environmentally friendly and to reduce the amount of hard copy mail that you receive Wersquoll soon be phasing out the
mailing of your claim benefit statements
To access your claims history at any time you can log onto Online Member Services at guhealthcomau
Cover image credit by photographer Steve Brown
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 4
The buzz
ANZAC DayWorld Immunisation Week 2016 - Closing the Gap on immunisationsDiseases that are vaccine preventable are responsible for 25 per cent of child deaths ndash 15 million children worldwide
Find out more at whointcampaignsimmunization-week2016event
May is Thyroid Awareness MonthThe national campaign supports good thyroid health and how to achieve it through being aware of symptoms and changes to the thyroid gland On Motherrsquos Day the focus is on pregnancy and thyroid awareness
For more details thyroidfoundationorgau
24-30APR
25APR
Motherrsquos Day Classic Walk or run for breast cancer research
Register here mothersdayclassiccomauregister
Food Allergy Awareness Week Australia has one of the highest reported incidences of food allergies in the world and the numbers are growing
Paint one nail to symbolise that one in 10 babies born in Australia today will develop a food allergy
For more information visit foodallergyawarecomau
8MAY
15-21MAY
guhealthcomau | INFORM | ISSUE 26 5
Bowel Cancer Awareness Month 22 June is Red Apple Day a highlight of the month Red Apple Day promotes early detection of bowel cancer so it can be treated successfully and people can continue to enjoy life Apples are also a nutritious source of dietary fibre
For more information bowelcancerawarenessmonthorg red-apple-day
World IBD Day Australia has joined more than 40 countries across the globe in a unified effort to raise awareness of Crohnrsquos disease and ulcerative colitis inflammatory bowel diseases (IBDs) that affect over 75000 Australians and more than five million worldwide Read more about Crohnrsquos disease on page 18
Find out more crohnsandcolitiscomauworld-ibd-day
19MAY
World Blood Donor DayBlood transfusion saves lives and improves health but many patients requiring transfusion do not have timely access to safe blood
Find out where you can donate blood donatebloodcomau
Exercise Right Week Exercise Right is about inspiring people to live happier and healthier lives by empowering people to exercise right for who they are and their condition through inspiring stories and evidence-based tips and articles
Check it out exerciserightcomau
23-29MAY
14JUNE
End of financial year GU Health will be sending Private Health Insurance Tax Statements in the first two weeks of July Please check that we have your current postal address by logging into your Online Member Services at
guhealthcomau
30JUNE
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 6
If you have any questions about health insurance that yoursquod like us to answer email them to magazineguhealthcomau
Your health cover is all about you thatrsquos why we put you in control Online Member Services gives you the access to manage your membership at any time
How do I registerAll you have to do is visit our website guhealthcomau to register Yoursquoll need your membership number family name and date of birth to complete the online registration
In your Online Member Services area you can bull claim your eligible extras and medical services instantly through Flex-eClaim
bull check your claims history
bull review your benefit limits
bull confirm your membership and excess years
bull register for FastBack so we can pay your benefits directly into your bank account
bull add and update your contact and bank details
bull view your previous tax statements if yoursquove lost a tax statement yoursquoll be able to obtain another one here
bull re-order a lost or damaged GU Health Member Card
bull elect your rebate tier if this is an option under your corporate health plan
bull access important information relating to your cover including Your Cover at a Glance and Your Membership Guidelinesbull
Q How do I make the most of Online Member Services Toby Vic
QampA
Name Pesi Feki Position Member Relations Consultant Time with GU Health Two years
My role at GU Health involves I am responsible for the initial setup of our new and existing members as well as the ongoing maintenance of our memberships People who know me would describe me as Irsquod like to hope that it would be positive Being part of the GU Health team has impacted my wellbeing by giving me a job that is flexible and accommodating to my other interests I have outside of work I have a great work life balance I spend most of my time with my sister shersquos the only family I have in Australia so we live train and now work together My challenge for 2016 ishellip what makes me happy My favourite form of exercise ishellip I canrsquot narrow that down to one there are too many I am most inspired byhellip my family Each and every one of them plays a part in reminding me every day of just how blessed I am bull
If you need further information your Member Relations Team is here to help you Simply call us on 1800 249 966 with any questions you may have about your cover including your Online Member Services
FAVOURITE
5 mins with
guhealthcomau | INFORM | ISSUE 26 7
FAVOURITE
Is it true
Does fat make you fatWe talked to Health Coach and Accredited Practising Dietitian (APD) Alicia Zaniewska from Remedy Healthcare to find out if eating fat actually makes you fat
The good news is you should eat fat
Health coach and APD Alicia Zaniewska advises not to fear fats Theyrsquore essential for good health if you make the right choices eat the right amount and beware of bad fats in disguise
ldquoFats are needed for good health particularly for absorbing antioxidants and vitamins for helping us to feel full taste flavour and for enjoyment of foodrdquo says Alicia
Therersquos been a strong focus on avoiding fats but we need the good ones ndash monounsaturated and polyunsaturated fats They can help to lower bad cholesterol maintain healthy blood pressure and reduce heart disease
Polyunsaturated fats
bull Oily fish including salmon sardines and tuna flax seed linseed walnuts chia seeds omega-3 enriched eggs soy and soy bean oil
Monounsaturated fats
bull Olive oil avocados some nuts including cashews almonds and peanuts
How much fat should we eat
Approximately 20 to 35 per cent of your total kilojoules per day should come from
fat but no more than 10 per cent from saturated fats
A guide for cooking is up to one teaspoon of unsaturated oil per person per meal And less than two grams of saturated and one gram of trans fats per 100 grams of packaged food
Replacing saturated and trans fats with unsaturated ones rather than avoiding fat altogether is recommended by the Heart Foundation
ldquoUnsaturated options are the best bang for your buck for health benefitsrdquo
Saturated fats are solid in room temperature and liquify when heated sources include bull fatty cuts of meat and processed
meat like salamiTrans fats are mostly found inbull manufactured processed and
deep fried junk foods such as pies pastries cakes and biscuits
Uncover bad fats in disguiseSome foods appear healthy like kale chips however if the first three
ingredients listed are fat or oil you should avoid them
ldquoItrsquos better to make your own kale chips with a light spray of olive oilrdquo
Itrsquos not mandatory to label trans fats unlike saturated ones So check for lsquohydrogenatedrsquo or lsquopartially hydrogenated vegetable fat or oilrsquo which trans fats are often hidden as
Mass produced goods have a longer shelf life due to trans fats and preservatives Trans fats are chemically changed but they still act like saturated fats in our body which can increase the bad and decrease the good levels of cholesterol
ldquoIf we take in more energy (kilojoules) than what our body needs this will be stored as fat To maintain a healthy weight we need to match the energy we consume from food and drinks with the energy that our body uses up each dayrdquo
Maintain a healthy weight with a balanced diet emphasising vegetables lean proteins and meat alternatives wholegrain carbohydrates and a moderate intake of unsaturated fats such as olive oil for salad dressing
Donrsquot be scared of fats if you eat the right types and amounts they wonrsquot make you fat but will help you maintain a healthy balanced diet bull
We should most of the time eat unprocessed and natural foods
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 8
FEATURE
At a comprehensive medical one of the components is a stress test To do this yoursquore placed on a treadmill that gets progressively harder until you canrsquot walk or run any further
Why is this called a stress test
Because exercise can place significant stress on your body And sometimes that stress is more than you can bare
Letrsquos talk about stress When yoursquore threatened in any way your body needs to respond in fight or flight mode It decides how stressful the situation is based on the information you have (for example the things you see and hear) and on stored memories such as
what happened last time you were in a similar situation If your body decides the situation is stressful it activates the hypothalamus which is at the base of the brain This initiates a chain of events which ultimately leads to your adrenal glands (located on top of the kidneys) secreting cortisol
In acute situations this process serves a purpose It can save your life But when you experience physical or emotional stress over extended periods of time (chronic stress) it takes its toll on your body This continued activation of the nervous system can impact almost every system of your body including your ability to sleep and the way you store fat
Is stress making you fat
Stress can lead to weight gain it has been proven to lead to increased appetite Studies link cortisol injections (remember cortisol is secreted by the adrenal glands when yoursquore stressed) with increased appetite sugar cravings and weight gain1 Cortisol also mobilises fat cells and aids adipocytes (baby fat cells) to grow up into mature fat cells2
Exercise as stress
As mentioned at the beginning exercise is essentially a stress on your body Like emotional stress it causes the release of cortisol But not all forms of exercise are created equal One study showed
Is exercise stressing you outExercise is a stress on your body As with emotional stress it causes the release of cortisol Here we explore how not all forms of exercise are created equal
Words Gretchen Masters
guhealthcomau | INFORM | ISSUE 26 9
that low intensity exercise reduced cortisol levels while moderate and high-intensity exercise sessions both caused a significant increase in stress on the body3 Which is great in short bursts but can be detrimental if yoursquore constantly exercising at high intensities or if yoursquore doing so when you are already affected by chronic stress
Studies show that increased cortisol levels suppress your immune system which leaves you more susceptible to the cold that is being passed around the office It also inhibits bone formation which can reduce bone density over time Loss of libido loss of menstrual cycle and difficulty conceiving are also associated with high cortisol levels4
The solution
Itrsquos time to tune into your body and strike the right balance The benefits of moderate and high-intensity exercise are too great to list here So therersquos no need to give up your Cross Fit regime or your daily jog just yet
For those of you who are still contemplating joining the gym donrsquot be deterred Therersquos simply too much evidence proving the overwhelming benefits of exercise bull
Gretchen Masters is the founder of Spring Fitness and a regular contributor to Inform
Sleep on itSleep deprivation has also been proven to lead to weight gain Eve Van Cauter director of the Sleep Metabolism and Health Center at the University of Chicago summarises studies proving that people who donrsquot get enough sleep
bull Have increased levels of ghrelin (the hunger hormone) and decreased levels of leptin (the satietyfullness hormone)
bull Consume about 300 calories a day more than when they are well-rested
bull Snack more and do less physical activity5
References1Epel E R Lapidus B McEwen et al Stress may add bite to appetite in women a laboratory study of stress-induced cortisol and eating behaviorPsychoneuroendocrinology 26 37-49 20012Tomlinson JW amp PM Stewart The functional consequences of 11_- hydroxysteroid dehydrogenase expression in adipose tissue Hormone and Metabolism Research 34 746-751 20023Hill EE Zack E Battaglini C Viru M Hackney AC Exercise and circulating cortisol levels the intensity threshold effect Endocrinol Invest 31 587-91 2008 4Ulf Lundberg ldquoStress hormones in health and illness The roles of work and genderrdquo Psychoneuroendocrinology Vol 30 Iss 10 1017ndash1021 5WFMY News ldquoSleep-Deprived People Eat 300 More Calories A Dayrdquo Chelsi Zash wwwarchivedigtriadcomnewsarticle1678791Sleep-Deprived-People-Eat-300-More-Calories-A-Day
Tips to help you strike the right balance between fitness and health
Incorporate at least one rest day and another gentle exercise day each week Gentle exercise could be low-intensity fitness (like walking gentle swimming or a scenic cycle) a restorative yoga class stretching at home or tai-chi
Manage your stress by eating well and sleeping sufficiently then cortisol levels are less likely to spiral out of control
Know when to say lsquonorsquo If yoursquore feeling stressed and frustrated it may be tempting to go for a run to let off steam But you might benefit more from a gentle walk in the fresh air to slow your body down Different people respond in different ways try it and see how you feel
Be consistent If you regularly train at moderate to high-intensities the stress response will reduce overtime So that sprint session you do tomorrow will cause less cortisol release than it did this time last year
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 10
FEATURE
Let stress go and calm the busy mind In the jungle of modern life we often work long hours with hectic schedules competing for time for exercise family friends and to complete longer lists of things to do So how do we avoid succumbing to stress
Words Emma Brown
Positive psychologist Sarah-Jayne Whiston says that humans find it difficult to let stress go and calm down quickly after a stressful period But there are simple exercises that help you do just that
Work well by checking in and chilling out
Our minds bounce from one idea to another often filling us with anxiety known as the lsquomonkey mindrsquo1
Next time yoursquore feeling pressured and occupied with stressful thoughts from a looming deadline or a conflict
in the workplace stop and note whatrsquos around you
Observing five things like a coloured wall chair desk a tea cup and poster is a mindfulness exercise which helps you to come back into the present moment and calm the lsquomonkey mindrsquo
Humans can get caught up in thinking about the past lsquoI wish Irsquod done thatrsquo and focus on what went wrong at work and how to alleviate it
By stopping and paying deliberate attention to the present this allows you to check in to not get caught up in the
past nor concerned about the future The psychologist advises setting reminders such as a timer on your phone or a sticker on your laptop to prompt you to do this mindfulness exercise at work
ldquoI recommend trying to cultivate more of a mindful way of being at work which is a key skill for life in generalrdquo
Meditation is really about where you place your attention or focus Meditating using a mindfulness exercise is a practical way to bring your focus to the present moment and an effective tool to cope with stress long term
guhealthcomau | INFORM | ISSUE 26 11
ldquoAll we have is the here and now not the argument last night nor the deadline at the end of the dayrdquo
The benefits of mindfulness exercises include a calmer mind more clarity and awareness decreased heart rate and blood pressure says Sarah-Jayne
A strategy to counter against negative thoughts is to also focus on gratitude when practicing to be present This also helps to keep a perspective of whatrsquos worthy to focus on
Note the three WWWrsquos
Notice things around you to be grateful for and savour them Check in and note (the three WWWrsquos) lsquoWhat went well for me todayrsquo
What did I achieve
What was a good thing that happened
What did I handle well better than before
It can be as simple as lsquoI was able to breathe in and out well todayrsquo By focusing on things that are working well such as positive relationships it helps when something isnrsquot going well so next time you can find a way through it says Sarah-Jayne
Lions and tigers and bears oh my
The characters in The Wizard of Oz increased their stress when they navigated the cowardly lionrsquos jungle by repeating their fears lsquolions and tigers and bears oh myrsquo
Mindfulness techniques can help you to avoid doing this to practice letting
work stresses go and cultivate an attitude where you mindfully leave work at work This also helps to avoid globalising an issue such as by making your whole life about a conflict at work
ldquoI see a lot of fear from work and deadline pressure our demanding work lives donrsquot seem to be getting easier so when you leave work donrsquot take it home Prioritise your time off to reflect and experience stillnessrdquo
Sarah-Jayne asks her clients to write down their concerns and everything they have to do at work then lock it in a filing cabinet and leave it there when they depart the building
Or if you do take work home such as checking emails or finishing a report set a boundary lsquoIrsquoll work till 7pm then stop I wonrsquot check my emails after thatrsquo
Putting in more hours causes you to not get enough sleep and be less
productive ldquoDonrsquot find an excuse as to why you canrsquot stop after that deadline - turn your phone offrdquo
Cool down to avoid burnout
Sarah-Jayne works with executives and creative professionals with highly demanding careers who are constantly in a state of drive
They have a drive to work harder make more money and work hard at the gym too When yoursquore constantly in a state of drive you can easily burnout she says
1
2
3
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 12
We need some drive to perform but when therersquos too much without time off to recover we go into alarm then straight to burn out We need calm and time off too Itrsquos important to allow ourselves down time such as at lunchtime before or after work and adhering to work boundaries to get present cool down recover and repair
How to go from red to blue
If for example yoursquore working late getting up at 5am for adrenalin pumping
exercise a parent or you have a hectic social life itrsquos imperative to have some calming gentle and soothing experiences in your routine From yoga Pilates stretching taking the dog for a walk or spending time in nature
You can still move your body but allow it to rest and recover Avoid burning the candle at both ends by taking time out with cooling sessions that release adrenalin rather than constantly pushing yourself further Slowing down can be as good as sleeping says Sarah-Jayne
Instead of running at lunchtime which creates adrenalin and increases the stress hormone cortisol see our article lsquoIs exercise stressing you outrsquo on page 8 Itrsquos just as important to slow down and sit in the park to spot 10 different colours to be in the present
Itrsquos important to manage stress to balance between stillness time on and time off to allow yourself to day dream and bring your attention back to the present to refresh and refocus
As the Compassionate mind approach The three circles model diagram (below) shows the three parts of the circle are different types of emotions the red circle deals with alarm anxious feelings where cortisol is high which activates the fight or flight response We need alarm for protection to be ready to react quickly in an emergency2
The blue circle is the incentive and resource focused system where
we create energy and purpose Characterised by feelings of drive and excitement designed to motivate us to seek out the things we want to survive and prosper
The green one is the soothing and contentment system which enables us to bring peacefulness and slowing down to help restore balance such as the feelings you get from meditation feeling safe calm and connected
The red protection system can over-ride the cool and rational resulting in being defensive very quickly getting angry or anxious
Sarah-Jayne explains that we need to move between all three parts of the circle from red to green to blue Like how a cat easily moves from the red zone to defend themselves from a predator the green zone when looking for food then to a content blue mode bull
References1Psychology Today ldquoQuieting the Monkey Mind with Meditationrdquo Robert Puff PhD wwwpsychologytodaycomblogmeditation-modern-life201110quieting-the-monkey-mind-meditation2Netmums ldquoCMA The Three Circles modelrdquo wwwnetmumscomwomanhealth-and-happinessmaking-mums-happycma-the-three-circles-model
Compassionate mind approachThe three circles model
Incentive resource-focusedWanting pursuing
achieving and consumingActivating
Drive | excite | vitality
Content | safe | connected
Non-wanting affiliative focusedSafeness-kindness
Soothing
Anger | anxiety |disgust
Threat-focusedProtection and safety-seeking
Activatinginhibiting
guhealthcomau | INFORM | ISSUE 26 13
IN FOCUS
Having braces is seen as a rite of passage for teenagers however adults are taking a bigger bite out of orthodontics
Therersquos a growing demand for adults to use orthodontics to correct crooked teeth and jaw alignment problems in Australia As between 1994 and 2013 people who were uncomfortable about their dental appearance increased from 20 to nearly 27 per cent1
The main difference in adult orthodontics is that their jaws are fully grown which can mean longer treatments and sometimes oral surgery
Studies have found that today teeth tend to be more crooked than those of people who lived centuries ago1
ldquoAlmost all children in the western world are growing up with crooked teethrdquo said Dr Flutter BDS (London)
The reason is that the shape of the top jaw is determined by the position of the tongue He explains that the tongue
is like a template its ideal position is in the roof of the mouth and then the teeth erupt around it If the tongue is not in the roof of the mouth the top jaw wonrsquot grow to full size so the teeth become crowded
If you observe children they have their mouths open most of the time because the muscles they use to hold their mouth closed are the same ones they chew food with The modern diet is much softer and require less chewing so children donrsquot develop the muscles to hold their mouth closed he says
We definitely need to eat harder food and often food is cut up and pureacuteed for children However by age four children should be able to chew and tear food the same way adults do
Going back to basics
Dr Weston A Price an American dentist studied indigenous communities including Eskimos and Indians of North
America African tribes Australian Aborigines and New Zealand Maori His research found that these communities had beautiful straight teeth and freedom from decay2
Pricersquos research found that within one generation of eating white sugar and flour these same populations developed crooked teeth
Itrsquos recommended based on Pricersquos research to eat nutrient-dense wholefoods such as pasture fed meats wild fish grains that have been sprouted or fermented and organic vegetables3 bull
Are modern diets creating primitive teethDental Surgeon Dr John Flutter spoke to Inform about how the western diet is leading to greater demand for orthodontics in adults and children
Looking for an OrthodontistYou can visit our website guhealthcomau and use the lsquoFind a providerrsquo search tool
References1Australian Institute of Health and Wellbeing (AIHW) ldquoOral health and dental care in Australia key facts and figures 2015rdquo AIHW wwwaihwgovaupublication-detailid=601295543822The Weston A Price Foundation ldquoWeston A Price DDSrdquo Sally Fallon Morell wwwwestonapriceorghealth-topicsweston-a-price-dds 3Rosen Wellness ldquoPioneers of Nutrition Dr Weston A Pricerdquo Bernard Rosen wwwbrwellnesscomnutrition-newsp=235
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 14
Calming foods to alleviate stressLee Holmes is a holistic nutritionist author and yoga teacher She talks to Inform about how to ease stress with calming foods that boost the immune system and soothe inflammation
Words Emma Brown
FEATURE
Food can be a natural form of medicine to deal with stress rather than reaching for a bottle of pills alcohol or eating junk food to cope
When yoursquore feeling agitated low in energy having difficulty sleeping experiencing headaches and tense muscles choose nutrient rich calming foods and add herbs to soothe your body
Holistic nutritionist author and yoga teacher Lee Holmes advises to eat seasonal foods which give your immune system a boost As your immune system can be strained when yoursquore under stress a symptom is frequently catching colds and infections
Vitamin E can help strengthen the immune system simply by eating eight to 10 almonds a day and including avocado in your diet
ldquoAvocados are really good in autumn
theyrsquore good for soothing nerves and anxiety and have lots of B vitamins toordquo says Holmes
Starting your day
Oats are a calming food which can help increase serotonin - a chemical messenger believed to act as a calming mood stabiliser
Lee suggests starting the day with porridge you can also add turmeric to it to reduce inflammation Rather than instant porridge itrsquos best to have traditional or rolled oats See her breakfast recipe on page 16 for cranberry and walnut granola as the omega-3s and B vitamins in walnuts help reduce stress
Nutrients which can combat stress
Magnesium can regulate cortisol creating feelings of wellbeing and helps relax the muscles to calm the body down Leafy
greens including spinach and kale are excellent sources the darker the better
Omega-3 fatty acids are good for the adrenal glands which are activated by stress and help to keep cortisol (the stress hormone) levels from spiking The fatty acids also lower the level of blood fats called triglycerides
ldquoFish especially salmon are one of the best sources of omega-3s as well as flaxseed oil and chia seedsrdquo See Holmesrsquo recipe for salmon chowder on page 17
Chill out by cooking with healing herbs
Basil helps to calm the nervous system down and mint is cooling and calming
Rosemaryrsquos good for soothing headaches Holmes says that sprinkling it onto sweet potato or pumpkin combines vitamin C and anti oxidant
guhealthcomau | INFORM | ISSUE 26 15
rich carbohydrates which also stabilises blood sugars
Indian spices cumin and cardamom are comforting warming and relaxing for the body and they work well with turmeric and nutmeg
Soothe inflammation
Turmeric helps lower inflammation helps with stress and is good for general wellbeing It can be added to curries stir frys scrambled eggs frittatas and rice
Turmeric is also good with oven-roasted vegies such as cauliflower and root vegetables with garlic lemon and oil which caramelises nicely You can also mix it with sauteacuteed greens like kale or spinach says Holmes
Make calming snacks
Easy to make snacks are sliced banana with coconut milk and mint as bananas have potassium and vitamin B-6 which are good for stress
You can make your own trail mix with magnesium rich nuts such as walnuts and almonds with seeds and berries Adding dark chocolate with 85 per cent cocoa can lift your mood however just a small amount too much can make you anxious
Eat your smallest meal at night
As prescribed by Ayurvedic Indian traditional medicine Holmes suggests eating the smallest meal at night and the biggest at lunchtime
If yoursquore overeating ask yourself lsquoAm I really hungry or is it a stress cravingrsquo You can try a five-minute visualisation meditation to distract you from overeating see our featured apps to guide you on page 26
Need help to sleep
Herbal teas including chamomile and lemon myrtle leaf aid sleep You can make your own soothing tea mixes such as with chamomile and lavender Adding nutmeg to a warm drink can also help you sleep bull
To win a copy of Eat Right for Your Shape by Lee Holmes rrp $35 email magazineguhealthcomau telling us how you deal with stress in your life
Recipes and images by Lee Holmes from superchargedfoodcom and her books Heal Your Gut rrp $2995 and Eat Yourself Beautiful Supercharged Food rrp $3500 both published by Murdoch Books
Vitamin E to boost the immune system
bull almonds avocado sunflower seeds and green leafy vegetables
Magnesium to relax muscles
bull leafy green vegetables including spinach and kale
bull beans and nutsbull wholegrains such as brown
rice and whole wheat bread
Omega-3 fatty acids to keep cortisol levels from spiking
bull oily fish such as salmon trout and sardines flaxseed oil and chia seeds
Herbs can alleviate stress symptoms
bull mint and basil are calmingbull rosemary can soothe
headachesbull turmeric helps lower
inflammationbull cumin and cardamom are
relaxing
Herbal teas and warm drinks aid sleep
bull chamomile lavender and lemon myrtle leaf teas
bull add nutmeg to warm drinks
Antioxidant and nutrient rich carbohydrates helps your body cope with stress
bull the best sources are sweet potato and pumpkin See Leersquos recipes on the next pages u
What to eat when yoursquore feeling stressed
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 16
Method
1 Preheat the oven to 180degC and line a baking tray with baking paper
2 Combine the quinoa walnuts cranberries sunflower seeds pepitas almond flakes flaxseeds cinnamon and nutmeg in a bowl and mix well to combine
3 Place the coconut oil in a saucepan over medium heat and heat until it has melted Add the rice malt syrup and vanilla and stir for 30 seconds Remove from the heat
4 Pour the liquid mixture over the dry ingredients and stir well ensuring the dry ingredients are coated thoroughly
5 Transfer the granola to the baking tray in a single layer then cook in the oven for 20 minutes stirring frequently and breaking up any clumps that form
6 Remove from the oven add the coconut flakes and bake for a further five minutes
7 Remove from the oven and cool
8 To serve place in a bowl and top with almond milk It also tastes great on its own
9 This granola keeps for four weeks in an airtight container in a cool dry place
Preparation 10 minutes
Cooking time 35 minutes
Serves Approx 4
Tired of grinding your teeth on over-baked processed ready-made granola Herersquos a basic mix you can make at home
Ingredients
300g (1frac12 cups) quinoa or brown rice flakes
90g (frac34 cup) chopped walnuts
75g (frac12 cup) dried cranberries
3 tablespoons sunflower seeds
2 tablespoons pepitas (pumpkin seeds)
2 tablespoons almond flakes
1 tablespoon flaxseeds
frac12 teaspoon ground cinnamon
frac12 teaspoon freshly grated nutmeg
60ml (frac14 cup) coconut oil
60ml (frac14 cup) rice malt syrup or sweetener of your choice
frac12 teaspoon alcohol-free vanilla extract
15g (frac14 cup) coconut flakes
almond milk to serve
Search for Holmesrsquo recipe for a lsquotoddy tearsquo to soothe inflammation and help with stress on her blog superchargedfoodcom
ldquoThis tea is your drug-free weapon of prevention laced with creamy cashew milk and perfumed with healing spicesrdquo
GF DF VWF
Recipe and image from Eat Yourself
Beautiful Supercharged Food by Lee Holmes rrp $35 published by
Murdoch Books
Cranberryand walnut
granola
RECIPES
guhealthcomau | INFORM | ISSUE 26 17
Ingredients
1 tablespoon extra virgin coconut oil
4 salmon fillets (skin and bones removed)
frac12 onion diced
2 garlic cloves chopped
1 celery stalk diced
frac12 teaspoon curry powder
1 litre (4 cups) chicken stock
2 turnips peeled and cut into 25 cm cubes
1 teaspoon dried parsley
1 cup additive-free coconut milk
Celtic sea salt and freshly cracked black pepper to taste
fresh flat-leaf (Italian) parsley or micro parsley to serve
GF DF SF
Method
1 Melt half the coconut oil in a large frying pan over medium heat Add the salmon and cook for three minutes on each side or until just cooked
2 Set aside until cool enough to handle then flake into pieces
3 Melt the remaining oil in a large saucepan over medium heat Add the onion garlic celery and curry powder and cook stirring frequently for three to four minutes or until the onion is translucent
4 Add the stock turnip and parsley and cook covered for 20 minutes or until the turnip is soft
5 Add the coconut milk and stir to combine then remove from the heat and allow to cool slightly
6 Transfer to a food processor or blender with the flaked salmon and pureacutee until smooth (Alternatively pureacutee the soup before adding the fish)
7 Season to taste garnish with fresh parsley and serve
Preparation 10 minutes
Cooking time 45 minutes
Serves Approx 4
This satisfying anti-inflammatory dish is a great way to get your omega-3s
Recipe and image from Heal Your Gut by
Lee Holmes rrp $2995 published by Murdoch
Books
The fatty acids in salmon have anti-inflammatory properties which have been linked with protection against several
gastrointestinal diseases Theyrsquore good for the adrenal glands which are activated by stress as they help to keep cortisol (the stress hormone) levels from spiking
TOPTIP
WF
Salmon chowder
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 18
A silent diseaseWersquove all experienced gastrointestinal upset at one stage of our lives but for some itrsquos a daily issue
Words Sarah-Jane Collard
FEATURE
Sufferers of coeliac disease and Crohnrsquos disease make up part of this group and due to the ambiguity surrounding these diseases symptoms can go untreated for extended periods of time resulting in further health complications
Coeliac disease
According to Gastroenterological Society of Australia one in a hundred Australians are affected by coeliac disease This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues commonly malabsorption and bowel disorders
Coeliac disease is genetic and those who are born with one of the two genes HLA DQ2 or HLA DQ8 are more susceptible to diagnosis According to Coeliac Australia a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy
Australians both men and women of all ages
Neroli is someone who is familiar with this disease as her husband son and daughter have all been diagnosed with the condition Her daughter Shania was first diagnosed when she was seven after years of being sick ldquoShe would get home
after school and just collapse on the couch and she wasnrsquot growing She kept getting terrible painrdquo
The results came back positive and while her lifestyle would change forever Shania says ldquo[I was] relievedhellipI had been sick for so long with no answer and people telling us that we were crazyrdquo
guhealthcomau | INFORM | ISSUE 26 19
This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too
Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo
Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo
While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo
Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants
Crohnrsquos disease
Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men
People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo
Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups
Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked
about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l
After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo
References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis
She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo
Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I
was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo
Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 4
The buzz
ANZAC DayWorld Immunisation Week 2016 - Closing the Gap on immunisationsDiseases that are vaccine preventable are responsible for 25 per cent of child deaths ndash 15 million children worldwide
Find out more at whointcampaignsimmunization-week2016event
May is Thyroid Awareness MonthThe national campaign supports good thyroid health and how to achieve it through being aware of symptoms and changes to the thyroid gland On Motherrsquos Day the focus is on pregnancy and thyroid awareness
For more details thyroidfoundationorgau
24-30APR
25APR
Motherrsquos Day Classic Walk or run for breast cancer research
Register here mothersdayclassiccomauregister
Food Allergy Awareness Week Australia has one of the highest reported incidences of food allergies in the world and the numbers are growing
Paint one nail to symbolise that one in 10 babies born in Australia today will develop a food allergy
For more information visit foodallergyawarecomau
8MAY
15-21MAY
guhealthcomau | INFORM | ISSUE 26 5
Bowel Cancer Awareness Month 22 June is Red Apple Day a highlight of the month Red Apple Day promotes early detection of bowel cancer so it can be treated successfully and people can continue to enjoy life Apples are also a nutritious source of dietary fibre
For more information bowelcancerawarenessmonthorg red-apple-day
World IBD Day Australia has joined more than 40 countries across the globe in a unified effort to raise awareness of Crohnrsquos disease and ulcerative colitis inflammatory bowel diseases (IBDs) that affect over 75000 Australians and more than five million worldwide Read more about Crohnrsquos disease on page 18
Find out more crohnsandcolitiscomauworld-ibd-day
19MAY
World Blood Donor DayBlood transfusion saves lives and improves health but many patients requiring transfusion do not have timely access to safe blood
Find out where you can donate blood donatebloodcomau
Exercise Right Week Exercise Right is about inspiring people to live happier and healthier lives by empowering people to exercise right for who they are and their condition through inspiring stories and evidence-based tips and articles
Check it out exerciserightcomau
23-29MAY
14JUNE
End of financial year GU Health will be sending Private Health Insurance Tax Statements in the first two weeks of July Please check that we have your current postal address by logging into your Online Member Services at
guhealthcomau
30JUNE
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 6
If you have any questions about health insurance that yoursquod like us to answer email them to magazineguhealthcomau
Your health cover is all about you thatrsquos why we put you in control Online Member Services gives you the access to manage your membership at any time
How do I registerAll you have to do is visit our website guhealthcomau to register Yoursquoll need your membership number family name and date of birth to complete the online registration
In your Online Member Services area you can bull claim your eligible extras and medical services instantly through Flex-eClaim
bull check your claims history
bull review your benefit limits
bull confirm your membership and excess years
bull register for FastBack so we can pay your benefits directly into your bank account
bull add and update your contact and bank details
bull view your previous tax statements if yoursquove lost a tax statement yoursquoll be able to obtain another one here
bull re-order a lost or damaged GU Health Member Card
bull elect your rebate tier if this is an option under your corporate health plan
bull access important information relating to your cover including Your Cover at a Glance and Your Membership Guidelinesbull
Q How do I make the most of Online Member Services Toby Vic
QampA
Name Pesi Feki Position Member Relations Consultant Time with GU Health Two years
My role at GU Health involves I am responsible for the initial setup of our new and existing members as well as the ongoing maintenance of our memberships People who know me would describe me as Irsquod like to hope that it would be positive Being part of the GU Health team has impacted my wellbeing by giving me a job that is flexible and accommodating to my other interests I have outside of work I have a great work life balance I spend most of my time with my sister shersquos the only family I have in Australia so we live train and now work together My challenge for 2016 ishellip what makes me happy My favourite form of exercise ishellip I canrsquot narrow that down to one there are too many I am most inspired byhellip my family Each and every one of them plays a part in reminding me every day of just how blessed I am bull
If you need further information your Member Relations Team is here to help you Simply call us on 1800 249 966 with any questions you may have about your cover including your Online Member Services
FAVOURITE
5 mins with
guhealthcomau | INFORM | ISSUE 26 7
FAVOURITE
Is it true
Does fat make you fatWe talked to Health Coach and Accredited Practising Dietitian (APD) Alicia Zaniewska from Remedy Healthcare to find out if eating fat actually makes you fat
The good news is you should eat fat
Health coach and APD Alicia Zaniewska advises not to fear fats Theyrsquore essential for good health if you make the right choices eat the right amount and beware of bad fats in disguise
ldquoFats are needed for good health particularly for absorbing antioxidants and vitamins for helping us to feel full taste flavour and for enjoyment of foodrdquo says Alicia
Therersquos been a strong focus on avoiding fats but we need the good ones ndash monounsaturated and polyunsaturated fats They can help to lower bad cholesterol maintain healthy blood pressure and reduce heart disease
Polyunsaturated fats
bull Oily fish including salmon sardines and tuna flax seed linseed walnuts chia seeds omega-3 enriched eggs soy and soy bean oil
Monounsaturated fats
bull Olive oil avocados some nuts including cashews almonds and peanuts
How much fat should we eat
Approximately 20 to 35 per cent of your total kilojoules per day should come from
fat but no more than 10 per cent from saturated fats
A guide for cooking is up to one teaspoon of unsaturated oil per person per meal And less than two grams of saturated and one gram of trans fats per 100 grams of packaged food
Replacing saturated and trans fats with unsaturated ones rather than avoiding fat altogether is recommended by the Heart Foundation
ldquoUnsaturated options are the best bang for your buck for health benefitsrdquo
Saturated fats are solid in room temperature and liquify when heated sources include bull fatty cuts of meat and processed
meat like salamiTrans fats are mostly found inbull manufactured processed and
deep fried junk foods such as pies pastries cakes and biscuits
Uncover bad fats in disguiseSome foods appear healthy like kale chips however if the first three
ingredients listed are fat or oil you should avoid them
ldquoItrsquos better to make your own kale chips with a light spray of olive oilrdquo
Itrsquos not mandatory to label trans fats unlike saturated ones So check for lsquohydrogenatedrsquo or lsquopartially hydrogenated vegetable fat or oilrsquo which trans fats are often hidden as
Mass produced goods have a longer shelf life due to trans fats and preservatives Trans fats are chemically changed but they still act like saturated fats in our body which can increase the bad and decrease the good levels of cholesterol
ldquoIf we take in more energy (kilojoules) than what our body needs this will be stored as fat To maintain a healthy weight we need to match the energy we consume from food and drinks with the energy that our body uses up each dayrdquo
Maintain a healthy weight with a balanced diet emphasising vegetables lean proteins and meat alternatives wholegrain carbohydrates and a moderate intake of unsaturated fats such as olive oil for salad dressing
Donrsquot be scared of fats if you eat the right types and amounts they wonrsquot make you fat but will help you maintain a healthy balanced diet bull
We should most of the time eat unprocessed and natural foods
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 8
FEATURE
At a comprehensive medical one of the components is a stress test To do this yoursquore placed on a treadmill that gets progressively harder until you canrsquot walk or run any further
Why is this called a stress test
Because exercise can place significant stress on your body And sometimes that stress is more than you can bare
Letrsquos talk about stress When yoursquore threatened in any way your body needs to respond in fight or flight mode It decides how stressful the situation is based on the information you have (for example the things you see and hear) and on stored memories such as
what happened last time you were in a similar situation If your body decides the situation is stressful it activates the hypothalamus which is at the base of the brain This initiates a chain of events which ultimately leads to your adrenal glands (located on top of the kidneys) secreting cortisol
In acute situations this process serves a purpose It can save your life But when you experience physical or emotional stress over extended periods of time (chronic stress) it takes its toll on your body This continued activation of the nervous system can impact almost every system of your body including your ability to sleep and the way you store fat
Is stress making you fat
Stress can lead to weight gain it has been proven to lead to increased appetite Studies link cortisol injections (remember cortisol is secreted by the adrenal glands when yoursquore stressed) with increased appetite sugar cravings and weight gain1 Cortisol also mobilises fat cells and aids adipocytes (baby fat cells) to grow up into mature fat cells2
Exercise as stress
As mentioned at the beginning exercise is essentially a stress on your body Like emotional stress it causes the release of cortisol But not all forms of exercise are created equal One study showed
Is exercise stressing you outExercise is a stress on your body As with emotional stress it causes the release of cortisol Here we explore how not all forms of exercise are created equal
Words Gretchen Masters
guhealthcomau | INFORM | ISSUE 26 9
that low intensity exercise reduced cortisol levels while moderate and high-intensity exercise sessions both caused a significant increase in stress on the body3 Which is great in short bursts but can be detrimental if yoursquore constantly exercising at high intensities or if yoursquore doing so when you are already affected by chronic stress
Studies show that increased cortisol levels suppress your immune system which leaves you more susceptible to the cold that is being passed around the office It also inhibits bone formation which can reduce bone density over time Loss of libido loss of menstrual cycle and difficulty conceiving are also associated with high cortisol levels4
The solution
Itrsquos time to tune into your body and strike the right balance The benefits of moderate and high-intensity exercise are too great to list here So therersquos no need to give up your Cross Fit regime or your daily jog just yet
For those of you who are still contemplating joining the gym donrsquot be deterred Therersquos simply too much evidence proving the overwhelming benefits of exercise bull
Gretchen Masters is the founder of Spring Fitness and a regular contributor to Inform
Sleep on itSleep deprivation has also been proven to lead to weight gain Eve Van Cauter director of the Sleep Metabolism and Health Center at the University of Chicago summarises studies proving that people who donrsquot get enough sleep
bull Have increased levels of ghrelin (the hunger hormone) and decreased levels of leptin (the satietyfullness hormone)
bull Consume about 300 calories a day more than when they are well-rested
bull Snack more and do less physical activity5
References1Epel E R Lapidus B McEwen et al Stress may add bite to appetite in women a laboratory study of stress-induced cortisol and eating behaviorPsychoneuroendocrinology 26 37-49 20012Tomlinson JW amp PM Stewart The functional consequences of 11_- hydroxysteroid dehydrogenase expression in adipose tissue Hormone and Metabolism Research 34 746-751 20023Hill EE Zack E Battaglini C Viru M Hackney AC Exercise and circulating cortisol levels the intensity threshold effect Endocrinol Invest 31 587-91 2008 4Ulf Lundberg ldquoStress hormones in health and illness The roles of work and genderrdquo Psychoneuroendocrinology Vol 30 Iss 10 1017ndash1021 5WFMY News ldquoSleep-Deprived People Eat 300 More Calories A Dayrdquo Chelsi Zash wwwarchivedigtriadcomnewsarticle1678791Sleep-Deprived-People-Eat-300-More-Calories-A-Day
Tips to help you strike the right balance between fitness and health
Incorporate at least one rest day and another gentle exercise day each week Gentle exercise could be low-intensity fitness (like walking gentle swimming or a scenic cycle) a restorative yoga class stretching at home or tai-chi
Manage your stress by eating well and sleeping sufficiently then cortisol levels are less likely to spiral out of control
Know when to say lsquonorsquo If yoursquore feeling stressed and frustrated it may be tempting to go for a run to let off steam But you might benefit more from a gentle walk in the fresh air to slow your body down Different people respond in different ways try it and see how you feel
Be consistent If you regularly train at moderate to high-intensities the stress response will reduce overtime So that sprint session you do tomorrow will cause less cortisol release than it did this time last year
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 10
FEATURE
Let stress go and calm the busy mind In the jungle of modern life we often work long hours with hectic schedules competing for time for exercise family friends and to complete longer lists of things to do So how do we avoid succumbing to stress
Words Emma Brown
Positive psychologist Sarah-Jayne Whiston says that humans find it difficult to let stress go and calm down quickly after a stressful period But there are simple exercises that help you do just that
Work well by checking in and chilling out
Our minds bounce from one idea to another often filling us with anxiety known as the lsquomonkey mindrsquo1
Next time yoursquore feeling pressured and occupied with stressful thoughts from a looming deadline or a conflict
in the workplace stop and note whatrsquos around you
Observing five things like a coloured wall chair desk a tea cup and poster is a mindfulness exercise which helps you to come back into the present moment and calm the lsquomonkey mindrsquo
Humans can get caught up in thinking about the past lsquoI wish Irsquod done thatrsquo and focus on what went wrong at work and how to alleviate it
By stopping and paying deliberate attention to the present this allows you to check in to not get caught up in the
past nor concerned about the future The psychologist advises setting reminders such as a timer on your phone or a sticker on your laptop to prompt you to do this mindfulness exercise at work
ldquoI recommend trying to cultivate more of a mindful way of being at work which is a key skill for life in generalrdquo
Meditation is really about where you place your attention or focus Meditating using a mindfulness exercise is a practical way to bring your focus to the present moment and an effective tool to cope with stress long term
guhealthcomau | INFORM | ISSUE 26 11
ldquoAll we have is the here and now not the argument last night nor the deadline at the end of the dayrdquo
The benefits of mindfulness exercises include a calmer mind more clarity and awareness decreased heart rate and blood pressure says Sarah-Jayne
A strategy to counter against negative thoughts is to also focus on gratitude when practicing to be present This also helps to keep a perspective of whatrsquos worthy to focus on
Note the three WWWrsquos
Notice things around you to be grateful for and savour them Check in and note (the three WWWrsquos) lsquoWhat went well for me todayrsquo
What did I achieve
What was a good thing that happened
What did I handle well better than before
It can be as simple as lsquoI was able to breathe in and out well todayrsquo By focusing on things that are working well such as positive relationships it helps when something isnrsquot going well so next time you can find a way through it says Sarah-Jayne
Lions and tigers and bears oh my
The characters in The Wizard of Oz increased their stress when they navigated the cowardly lionrsquos jungle by repeating their fears lsquolions and tigers and bears oh myrsquo
Mindfulness techniques can help you to avoid doing this to practice letting
work stresses go and cultivate an attitude where you mindfully leave work at work This also helps to avoid globalising an issue such as by making your whole life about a conflict at work
ldquoI see a lot of fear from work and deadline pressure our demanding work lives donrsquot seem to be getting easier so when you leave work donrsquot take it home Prioritise your time off to reflect and experience stillnessrdquo
Sarah-Jayne asks her clients to write down their concerns and everything they have to do at work then lock it in a filing cabinet and leave it there when they depart the building
Or if you do take work home such as checking emails or finishing a report set a boundary lsquoIrsquoll work till 7pm then stop I wonrsquot check my emails after thatrsquo
Putting in more hours causes you to not get enough sleep and be less
productive ldquoDonrsquot find an excuse as to why you canrsquot stop after that deadline - turn your phone offrdquo
Cool down to avoid burnout
Sarah-Jayne works with executives and creative professionals with highly demanding careers who are constantly in a state of drive
They have a drive to work harder make more money and work hard at the gym too When yoursquore constantly in a state of drive you can easily burnout she says
1
2
3
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 12
We need some drive to perform but when therersquos too much without time off to recover we go into alarm then straight to burn out We need calm and time off too Itrsquos important to allow ourselves down time such as at lunchtime before or after work and adhering to work boundaries to get present cool down recover and repair
How to go from red to blue
If for example yoursquore working late getting up at 5am for adrenalin pumping
exercise a parent or you have a hectic social life itrsquos imperative to have some calming gentle and soothing experiences in your routine From yoga Pilates stretching taking the dog for a walk or spending time in nature
You can still move your body but allow it to rest and recover Avoid burning the candle at both ends by taking time out with cooling sessions that release adrenalin rather than constantly pushing yourself further Slowing down can be as good as sleeping says Sarah-Jayne
Instead of running at lunchtime which creates adrenalin and increases the stress hormone cortisol see our article lsquoIs exercise stressing you outrsquo on page 8 Itrsquos just as important to slow down and sit in the park to spot 10 different colours to be in the present
Itrsquos important to manage stress to balance between stillness time on and time off to allow yourself to day dream and bring your attention back to the present to refresh and refocus
As the Compassionate mind approach The three circles model diagram (below) shows the three parts of the circle are different types of emotions the red circle deals with alarm anxious feelings where cortisol is high which activates the fight or flight response We need alarm for protection to be ready to react quickly in an emergency2
The blue circle is the incentive and resource focused system where
we create energy and purpose Characterised by feelings of drive and excitement designed to motivate us to seek out the things we want to survive and prosper
The green one is the soothing and contentment system which enables us to bring peacefulness and slowing down to help restore balance such as the feelings you get from meditation feeling safe calm and connected
The red protection system can over-ride the cool and rational resulting in being defensive very quickly getting angry or anxious
Sarah-Jayne explains that we need to move between all three parts of the circle from red to green to blue Like how a cat easily moves from the red zone to defend themselves from a predator the green zone when looking for food then to a content blue mode bull
References1Psychology Today ldquoQuieting the Monkey Mind with Meditationrdquo Robert Puff PhD wwwpsychologytodaycomblogmeditation-modern-life201110quieting-the-monkey-mind-meditation2Netmums ldquoCMA The Three Circles modelrdquo wwwnetmumscomwomanhealth-and-happinessmaking-mums-happycma-the-three-circles-model
Compassionate mind approachThe three circles model
Incentive resource-focusedWanting pursuing
achieving and consumingActivating
Drive | excite | vitality
Content | safe | connected
Non-wanting affiliative focusedSafeness-kindness
Soothing
Anger | anxiety |disgust
Threat-focusedProtection and safety-seeking
Activatinginhibiting
guhealthcomau | INFORM | ISSUE 26 13
IN FOCUS
Having braces is seen as a rite of passage for teenagers however adults are taking a bigger bite out of orthodontics
Therersquos a growing demand for adults to use orthodontics to correct crooked teeth and jaw alignment problems in Australia As between 1994 and 2013 people who were uncomfortable about their dental appearance increased from 20 to nearly 27 per cent1
The main difference in adult orthodontics is that their jaws are fully grown which can mean longer treatments and sometimes oral surgery
Studies have found that today teeth tend to be more crooked than those of people who lived centuries ago1
ldquoAlmost all children in the western world are growing up with crooked teethrdquo said Dr Flutter BDS (London)
The reason is that the shape of the top jaw is determined by the position of the tongue He explains that the tongue
is like a template its ideal position is in the roof of the mouth and then the teeth erupt around it If the tongue is not in the roof of the mouth the top jaw wonrsquot grow to full size so the teeth become crowded
If you observe children they have their mouths open most of the time because the muscles they use to hold their mouth closed are the same ones they chew food with The modern diet is much softer and require less chewing so children donrsquot develop the muscles to hold their mouth closed he says
We definitely need to eat harder food and often food is cut up and pureacuteed for children However by age four children should be able to chew and tear food the same way adults do
Going back to basics
Dr Weston A Price an American dentist studied indigenous communities including Eskimos and Indians of North
America African tribes Australian Aborigines and New Zealand Maori His research found that these communities had beautiful straight teeth and freedom from decay2
Pricersquos research found that within one generation of eating white sugar and flour these same populations developed crooked teeth
Itrsquos recommended based on Pricersquos research to eat nutrient-dense wholefoods such as pasture fed meats wild fish grains that have been sprouted or fermented and organic vegetables3 bull
Are modern diets creating primitive teethDental Surgeon Dr John Flutter spoke to Inform about how the western diet is leading to greater demand for orthodontics in adults and children
Looking for an OrthodontistYou can visit our website guhealthcomau and use the lsquoFind a providerrsquo search tool
References1Australian Institute of Health and Wellbeing (AIHW) ldquoOral health and dental care in Australia key facts and figures 2015rdquo AIHW wwwaihwgovaupublication-detailid=601295543822The Weston A Price Foundation ldquoWeston A Price DDSrdquo Sally Fallon Morell wwwwestonapriceorghealth-topicsweston-a-price-dds 3Rosen Wellness ldquoPioneers of Nutrition Dr Weston A Pricerdquo Bernard Rosen wwwbrwellnesscomnutrition-newsp=235
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 14
Calming foods to alleviate stressLee Holmes is a holistic nutritionist author and yoga teacher She talks to Inform about how to ease stress with calming foods that boost the immune system and soothe inflammation
Words Emma Brown
FEATURE
Food can be a natural form of medicine to deal with stress rather than reaching for a bottle of pills alcohol or eating junk food to cope
When yoursquore feeling agitated low in energy having difficulty sleeping experiencing headaches and tense muscles choose nutrient rich calming foods and add herbs to soothe your body
Holistic nutritionist author and yoga teacher Lee Holmes advises to eat seasonal foods which give your immune system a boost As your immune system can be strained when yoursquore under stress a symptom is frequently catching colds and infections
Vitamin E can help strengthen the immune system simply by eating eight to 10 almonds a day and including avocado in your diet
ldquoAvocados are really good in autumn
theyrsquore good for soothing nerves and anxiety and have lots of B vitamins toordquo says Holmes
Starting your day
Oats are a calming food which can help increase serotonin - a chemical messenger believed to act as a calming mood stabiliser
Lee suggests starting the day with porridge you can also add turmeric to it to reduce inflammation Rather than instant porridge itrsquos best to have traditional or rolled oats See her breakfast recipe on page 16 for cranberry and walnut granola as the omega-3s and B vitamins in walnuts help reduce stress
Nutrients which can combat stress
Magnesium can regulate cortisol creating feelings of wellbeing and helps relax the muscles to calm the body down Leafy
greens including spinach and kale are excellent sources the darker the better
Omega-3 fatty acids are good for the adrenal glands which are activated by stress and help to keep cortisol (the stress hormone) levels from spiking The fatty acids also lower the level of blood fats called triglycerides
ldquoFish especially salmon are one of the best sources of omega-3s as well as flaxseed oil and chia seedsrdquo See Holmesrsquo recipe for salmon chowder on page 17
Chill out by cooking with healing herbs
Basil helps to calm the nervous system down and mint is cooling and calming
Rosemaryrsquos good for soothing headaches Holmes says that sprinkling it onto sweet potato or pumpkin combines vitamin C and anti oxidant
guhealthcomau | INFORM | ISSUE 26 15
rich carbohydrates which also stabilises blood sugars
Indian spices cumin and cardamom are comforting warming and relaxing for the body and they work well with turmeric and nutmeg
Soothe inflammation
Turmeric helps lower inflammation helps with stress and is good for general wellbeing It can be added to curries stir frys scrambled eggs frittatas and rice
Turmeric is also good with oven-roasted vegies such as cauliflower and root vegetables with garlic lemon and oil which caramelises nicely You can also mix it with sauteacuteed greens like kale or spinach says Holmes
Make calming snacks
Easy to make snacks are sliced banana with coconut milk and mint as bananas have potassium and vitamin B-6 which are good for stress
You can make your own trail mix with magnesium rich nuts such as walnuts and almonds with seeds and berries Adding dark chocolate with 85 per cent cocoa can lift your mood however just a small amount too much can make you anxious
Eat your smallest meal at night
As prescribed by Ayurvedic Indian traditional medicine Holmes suggests eating the smallest meal at night and the biggest at lunchtime
If yoursquore overeating ask yourself lsquoAm I really hungry or is it a stress cravingrsquo You can try a five-minute visualisation meditation to distract you from overeating see our featured apps to guide you on page 26
Need help to sleep
Herbal teas including chamomile and lemon myrtle leaf aid sleep You can make your own soothing tea mixes such as with chamomile and lavender Adding nutmeg to a warm drink can also help you sleep bull
To win a copy of Eat Right for Your Shape by Lee Holmes rrp $35 email magazineguhealthcomau telling us how you deal with stress in your life
Recipes and images by Lee Holmes from superchargedfoodcom and her books Heal Your Gut rrp $2995 and Eat Yourself Beautiful Supercharged Food rrp $3500 both published by Murdoch Books
Vitamin E to boost the immune system
bull almonds avocado sunflower seeds and green leafy vegetables
Magnesium to relax muscles
bull leafy green vegetables including spinach and kale
bull beans and nutsbull wholegrains such as brown
rice and whole wheat bread
Omega-3 fatty acids to keep cortisol levels from spiking
bull oily fish such as salmon trout and sardines flaxseed oil and chia seeds
Herbs can alleviate stress symptoms
bull mint and basil are calmingbull rosemary can soothe
headachesbull turmeric helps lower
inflammationbull cumin and cardamom are
relaxing
Herbal teas and warm drinks aid sleep
bull chamomile lavender and lemon myrtle leaf teas
bull add nutmeg to warm drinks
Antioxidant and nutrient rich carbohydrates helps your body cope with stress
bull the best sources are sweet potato and pumpkin See Leersquos recipes on the next pages u
What to eat when yoursquore feeling stressed
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 16
Method
1 Preheat the oven to 180degC and line a baking tray with baking paper
2 Combine the quinoa walnuts cranberries sunflower seeds pepitas almond flakes flaxseeds cinnamon and nutmeg in a bowl and mix well to combine
3 Place the coconut oil in a saucepan over medium heat and heat until it has melted Add the rice malt syrup and vanilla and stir for 30 seconds Remove from the heat
4 Pour the liquid mixture over the dry ingredients and stir well ensuring the dry ingredients are coated thoroughly
5 Transfer the granola to the baking tray in a single layer then cook in the oven for 20 minutes stirring frequently and breaking up any clumps that form
6 Remove from the oven add the coconut flakes and bake for a further five minutes
7 Remove from the oven and cool
8 To serve place in a bowl and top with almond milk It also tastes great on its own
9 This granola keeps for four weeks in an airtight container in a cool dry place
Preparation 10 minutes
Cooking time 35 minutes
Serves Approx 4
Tired of grinding your teeth on over-baked processed ready-made granola Herersquos a basic mix you can make at home
Ingredients
300g (1frac12 cups) quinoa or brown rice flakes
90g (frac34 cup) chopped walnuts
75g (frac12 cup) dried cranberries
3 tablespoons sunflower seeds
2 tablespoons pepitas (pumpkin seeds)
2 tablespoons almond flakes
1 tablespoon flaxseeds
frac12 teaspoon ground cinnamon
frac12 teaspoon freshly grated nutmeg
60ml (frac14 cup) coconut oil
60ml (frac14 cup) rice malt syrup or sweetener of your choice
frac12 teaspoon alcohol-free vanilla extract
15g (frac14 cup) coconut flakes
almond milk to serve
Search for Holmesrsquo recipe for a lsquotoddy tearsquo to soothe inflammation and help with stress on her blog superchargedfoodcom
ldquoThis tea is your drug-free weapon of prevention laced with creamy cashew milk and perfumed with healing spicesrdquo
GF DF VWF
Recipe and image from Eat Yourself
Beautiful Supercharged Food by Lee Holmes rrp $35 published by
Murdoch Books
Cranberryand walnut
granola
RECIPES
guhealthcomau | INFORM | ISSUE 26 17
Ingredients
1 tablespoon extra virgin coconut oil
4 salmon fillets (skin and bones removed)
frac12 onion diced
2 garlic cloves chopped
1 celery stalk diced
frac12 teaspoon curry powder
1 litre (4 cups) chicken stock
2 turnips peeled and cut into 25 cm cubes
1 teaspoon dried parsley
1 cup additive-free coconut milk
Celtic sea salt and freshly cracked black pepper to taste
fresh flat-leaf (Italian) parsley or micro parsley to serve
GF DF SF
Method
1 Melt half the coconut oil in a large frying pan over medium heat Add the salmon and cook for three minutes on each side or until just cooked
2 Set aside until cool enough to handle then flake into pieces
3 Melt the remaining oil in a large saucepan over medium heat Add the onion garlic celery and curry powder and cook stirring frequently for three to four minutes or until the onion is translucent
4 Add the stock turnip and parsley and cook covered for 20 minutes or until the turnip is soft
5 Add the coconut milk and stir to combine then remove from the heat and allow to cool slightly
6 Transfer to a food processor or blender with the flaked salmon and pureacutee until smooth (Alternatively pureacutee the soup before adding the fish)
7 Season to taste garnish with fresh parsley and serve
Preparation 10 minutes
Cooking time 45 minutes
Serves Approx 4
This satisfying anti-inflammatory dish is a great way to get your omega-3s
Recipe and image from Heal Your Gut by
Lee Holmes rrp $2995 published by Murdoch
Books
The fatty acids in salmon have anti-inflammatory properties which have been linked with protection against several
gastrointestinal diseases Theyrsquore good for the adrenal glands which are activated by stress as they help to keep cortisol (the stress hormone) levels from spiking
TOPTIP
WF
Salmon chowder
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 18
A silent diseaseWersquove all experienced gastrointestinal upset at one stage of our lives but for some itrsquos a daily issue
Words Sarah-Jane Collard
FEATURE
Sufferers of coeliac disease and Crohnrsquos disease make up part of this group and due to the ambiguity surrounding these diseases symptoms can go untreated for extended periods of time resulting in further health complications
Coeliac disease
According to Gastroenterological Society of Australia one in a hundred Australians are affected by coeliac disease This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues commonly malabsorption and bowel disorders
Coeliac disease is genetic and those who are born with one of the two genes HLA DQ2 or HLA DQ8 are more susceptible to diagnosis According to Coeliac Australia a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy
Australians both men and women of all ages
Neroli is someone who is familiar with this disease as her husband son and daughter have all been diagnosed with the condition Her daughter Shania was first diagnosed when she was seven after years of being sick ldquoShe would get home
after school and just collapse on the couch and she wasnrsquot growing She kept getting terrible painrdquo
The results came back positive and while her lifestyle would change forever Shania says ldquo[I was] relievedhellipI had been sick for so long with no answer and people telling us that we were crazyrdquo
guhealthcomau | INFORM | ISSUE 26 19
This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too
Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo
Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo
While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo
Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants
Crohnrsquos disease
Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men
People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo
Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups
Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked
about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l
After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo
References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis
She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo
Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I
was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo
Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
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THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 5
Bowel Cancer Awareness Month 22 June is Red Apple Day a highlight of the month Red Apple Day promotes early detection of bowel cancer so it can be treated successfully and people can continue to enjoy life Apples are also a nutritious source of dietary fibre
For more information bowelcancerawarenessmonthorg red-apple-day
World IBD Day Australia has joined more than 40 countries across the globe in a unified effort to raise awareness of Crohnrsquos disease and ulcerative colitis inflammatory bowel diseases (IBDs) that affect over 75000 Australians and more than five million worldwide Read more about Crohnrsquos disease on page 18
Find out more crohnsandcolitiscomauworld-ibd-day
19MAY
World Blood Donor DayBlood transfusion saves lives and improves health but many patients requiring transfusion do not have timely access to safe blood
Find out where you can donate blood donatebloodcomau
Exercise Right Week Exercise Right is about inspiring people to live happier and healthier lives by empowering people to exercise right for who they are and their condition through inspiring stories and evidence-based tips and articles
Check it out exerciserightcomau
23-29MAY
14JUNE
End of financial year GU Health will be sending Private Health Insurance Tax Statements in the first two weeks of July Please check that we have your current postal address by logging into your Online Member Services at
guhealthcomau
30JUNE
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 6
If you have any questions about health insurance that yoursquod like us to answer email them to magazineguhealthcomau
Your health cover is all about you thatrsquos why we put you in control Online Member Services gives you the access to manage your membership at any time
How do I registerAll you have to do is visit our website guhealthcomau to register Yoursquoll need your membership number family name and date of birth to complete the online registration
In your Online Member Services area you can bull claim your eligible extras and medical services instantly through Flex-eClaim
bull check your claims history
bull review your benefit limits
bull confirm your membership and excess years
bull register for FastBack so we can pay your benefits directly into your bank account
bull add and update your contact and bank details
bull view your previous tax statements if yoursquove lost a tax statement yoursquoll be able to obtain another one here
bull re-order a lost or damaged GU Health Member Card
bull elect your rebate tier if this is an option under your corporate health plan
bull access important information relating to your cover including Your Cover at a Glance and Your Membership Guidelinesbull
Q How do I make the most of Online Member Services Toby Vic
QampA
Name Pesi Feki Position Member Relations Consultant Time with GU Health Two years
My role at GU Health involves I am responsible for the initial setup of our new and existing members as well as the ongoing maintenance of our memberships People who know me would describe me as Irsquod like to hope that it would be positive Being part of the GU Health team has impacted my wellbeing by giving me a job that is flexible and accommodating to my other interests I have outside of work I have a great work life balance I spend most of my time with my sister shersquos the only family I have in Australia so we live train and now work together My challenge for 2016 ishellip what makes me happy My favourite form of exercise ishellip I canrsquot narrow that down to one there are too many I am most inspired byhellip my family Each and every one of them plays a part in reminding me every day of just how blessed I am bull
If you need further information your Member Relations Team is here to help you Simply call us on 1800 249 966 with any questions you may have about your cover including your Online Member Services
FAVOURITE
5 mins with
guhealthcomau | INFORM | ISSUE 26 7
FAVOURITE
Is it true
Does fat make you fatWe talked to Health Coach and Accredited Practising Dietitian (APD) Alicia Zaniewska from Remedy Healthcare to find out if eating fat actually makes you fat
The good news is you should eat fat
Health coach and APD Alicia Zaniewska advises not to fear fats Theyrsquore essential for good health if you make the right choices eat the right amount and beware of bad fats in disguise
ldquoFats are needed for good health particularly for absorbing antioxidants and vitamins for helping us to feel full taste flavour and for enjoyment of foodrdquo says Alicia
Therersquos been a strong focus on avoiding fats but we need the good ones ndash monounsaturated and polyunsaturated fats They can help to lower bad cholesterol maintain healthy blood pressure and reduce heart disease
Polyunsaturated fats
bull Oily fish including salmon sardines and tuna flax seed linseed walnuts chia seeds omega-3 enriched eggs soy and soy bean oil
Monounsaturated fats
bull Olive oil avocados some nuts including cashews almonds and peanuts
How much fat should we eat
Approximately 20 to 35 per cent of your total kilojoules per day should come from
fat but no more than 10 per cent from saturated fats
A guide for cooking is up to one teaspoon of unsaturated oil per person per meal And less than two grams of saturated and one gram of trans fats per 100 grams of packaged food
Replacing saturated and trans fats with unsaturated ones rather than avoiding fat altogether is recommended by the Heart Foundation
ldquoUnsaturated options are the best bang for your buck for health benefitsrdquo
Saturated fats are solid in room temperature and liquify when heated sources include bull fatty cuts of meat and processed
meat like salamiTrans fats are mostly found inbull manufactured processed and
deep fried junk foods such as pies pastries cakes and biscuits
Uncover bad fats in disguiseSome foods appear healthy like kale chips however if the first three
ingredients listed are fat or oil you should avoid them
ldquoItrsquos better to make your own kale chips with a light spray of olive oilrdquo
Itrsquos not mandatory to label trans fats unlike saturated ones So check for lsquohydrogenatedrsquo or lsquopartially hydrogenated vegetable fat or oilrsquo which trans fats are often hidden as
Mass produced goods have a longer shelf life due to trans fats and preservatives Trans fats are chemically changed but they still act like saturated fats in our body which can increase the bad and decrease the good levels of cholesterol
ldquoIf we take in more energy (kilojoules) than what our body needs this will be stored as fat To maintain a healthy weight we need to match the energy we consume from food and drinks with the energy that our body uses up each dayrdquo
Maintain a healthy weight with a balanced diet emphasising vegetables lean proteins and meat alternatives wholegrain carbohydrates and a moderate intake of unsaturated fats such as olive oil for salad dressing
Donrsquot be scared of fats if you eat the right types and amounts they wonrsquot make you fat but will help you maintain a healthy balanced diet bull
We should most of the time eat unprocessed and natural foods
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 8
FEATURE
At a comprehensive medical one of the components is a stress test To do this yoursquore placed on a treadmill that gets progressively harder until you canrsquot walk or run any further
Why is this called a stress test
Because exercise can place significant stress on your body And sometimes that stress is more than you can bare
Letrsquos talk about stress When yoursquore threatened in any way your body needs to respond in fight or flight mode It decides how stressful the situation is based on the information you have (for example the things you see and hear) and on stored memories such as
what happened last time you were in a similar situation If your body decides the situation is stressful it activates the hypothalamus which is at the base of the brain This initiates a chain of events which ultimately leads to your adrenal glands (located on top of the kidneys) secreting cortisol
In acute situations this process serves a purpose It can save your life But when you experience physical or emotional stress over extended periods of time (chronic stress) it takes its toll on your body This continued activation of the nervous system can impact almost every system of your body including your ability to sleep and the way you store fat
Is stress making you fat
Stress can lead to weight gain it has been proven to lead to increased appetite Studies link cortisol injections (remember cortisol is secreted by the adrenal glands when yoursquore stressed) with increased appetite sugar cravings and weight gain1 Cortisol also mobilises fat cells and aids adipocytes (baby fat cells) to grow up into mature fat cells2
Exercise as stress
As mentioned at the beginning exercise is essentially a stress on your body Like emotional stress it causes the release of cortisol But not all forms of exercise are created equal One study showed
Is exercise stressing you outExercise is a stress on your body As with emotional stress it causes the release of cortisol Here we explore how not all forms of exercise are created equal
Words Gretchen Masters
guhealthcomau | INFORM | ISSUE 26 9
that low intensity exercise reduced cortisol levels while moderate and high-intensity exercise sessions both caused a significant increase in stress on the body3 Which is great in short bursts but can be detrimental if yoursquore constantly exercising at high intensities or if yoursquore doing so when you are already affected by chronic stress
Studies show that increased cortisol levels suppress your immune system which leaves you more susceptible to the cold that is being passed around the office It also inhibits bone formation which can reduce bone density over time Loss of libido loss of menstrual cycle and difficulty conceiving are also associated with high cortisol levels4
The solution
Itrsquos time to tune into your body and strike the right balance The benefits of moderate and high-intensity exercise are too great to list here So therersquos no need to give up your Cross Fit regime or your daily jog just yet
For those of you who are still contemplating joining the gym donrsquot be deterred Therersquos simply too much evidence proving the overwhelming benefits of exercise bull
Gretchen Masters is the founder of Spring Fitness and a regular contributor to Inform
Sleep on itSleep deprivation has also been proven to lead to weight gain Eve Van Cauter director of the Sleep Metabolism and Health Center at the University of Chicago summarises studies proving that people who donrsquot get enough sleep
bull Have increased levels of ghrelin (the hunger hormone) and decreased levels of leptin (the satietyfullness hormone)
bull Consume about 300 calories a day more than when they are well-rested
bull Snack more and do less physical activity5
References1Epel E R Lapidus B McEwen et al Stress may add bite to appetite in women a laboratory study of stress-induced cortisol and eating behaviorPsychoneuroendocrinology 26 37-49 20012Tomlinson JW amp PM Stewart The functional consequences of 11_- hydroxysteroid dehydrogenase expression in adipose tissue Hormone and Metabolism Research 34 746-751 20023Hill EE Zack E Battaglini C Viru M Hackney AC Exercise and circulating cortisol levels the intensity threshold effect Endocrinol Invest 31 587-91 2008 4Ulf Lundberg ldquoStress hormones in health and illness The roles of work and genderrdquo Psychoneuroendocrinology Vol 30 Iss 10 1017ndash1021 5WFMY News ldquoSleep-Deprived People Eat 300 More Calories A Dayrdquo Chelsi Zash wwwarchivedigtriadcomnewsarticle1678791Sleep-Deprived-People-Eat-300-More-Calories-A-Day
Tips to help you strike the right balance between fitness and health
Incorporate at least one rest day and another gentle exercise day each week Gentle exercise could be low-intensity fitness (like walking gentle swimming or a scenic cycle) a restorative yoga class stretching at home or tai-chi
Manage your stress by eating well and sleeping sufficiently then cortisol levels are less likely to spiral out of control
Know when to say lsquonorsquo If yoursquore feeling stressed and frustrated it may be tempting to go for a run to let off steam But you might benefit more from a gentle walk in the fresh air to slow your body down Different people respond in different ways try it and see how you feel
Be consistent If you regularly train at moderate to high-intensities the stress response will reduce overtime So that sprint session you do tomorrow will cause less cortisol release than it did this time last year
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 10
FEATURE
Let stress go and calm the busy mind In the jungle of modern life we often work long hours with hectic schedules competing for time for exercise family friends and to complete longer lists of things to do So how do we avoid succumbing to stress
Words Emma Brown
Positive psychologist Sarah-Jayne Whiston says that humans find it difficult to let stress go and calm down quickly after a stressful period But there are simple exercises that help you do just that
Work well by checking in and chilling out
Our minds bounce from one idea to another often filling us with anxiety known as the lsquomonkey mindrsquo1
Next time yoursquore feeling pressured and occupied with stressful thoughts from a looming deadline or a conflict
in the workplace stop and note whatrsquos around you
Observing five things like a coloured wall chair desk a tea cup and poster is a mindfulness exercise which helps you to come back into the present moment and calm the lsquomonkey mindrsquo
Humans can get caught up in thinking about the past lsquoI wish Irsquod done thatrsquo and focus on what went wrong at work and how to alleviate it
By stopping and paying deliberate attention to the present this allows you to check in to not get caught up in the
past nor concerned about the future The psychologist advises setting reminders such as a timer on your phone or a sticker on your laptop to prompt you to do this mindfulness exercise at work
ldquoI recommend trying to cultivate more of a mindful way of being at work which is a key skill for life in generalrdquo
Meditation is really about where you place your attention or focus Meditating using a mindfulness exercise is a practical way to bring your focus to the present moment and an effective tool to cope with stress long term
guhealthcomau | INFORM | ISSUE 26 11
ldquoAll we have is the here and now not the argument last night nor the deadline at the end of the dayrdquo
The benefits of mindfulness exercises include a calmer mind more clarity and awareness decreased heart rate and blood pressure says Sarah-Jayne
A strategy to counter against negative thoughts is to also focus on gratitude when practicing to be present This also helps to keep a perspective of whatrsquos worthy to focus on
Note the three WWWrsquos
Notice things around you to be grateful for and savour them Check in and note (the three WWWrsquos) lsquoWhat went well for me todayrsquo
What did I achieve
What was a good thing that happened
What did I handle well better than before
It can be as simple as lsquoI was able to breathe in and out well todayrsquo By focusing on things that are working well such as positive relationships it helps when something isnrsquot going well so next time you can find a way through it says Sarah-Jayne
Lions and tigers and bears oh my
The characters in The Wizard of Oz increased their stress when they navigated the cowardly lionrsquos jungle by repeating their fears lsquolions and tigers and bears oh myrsquo
Mindfulness techniques can help you to avoid doing this to practice letting
work stresses go and cultivate an attitude where you mindfully leave work at work This also helps to avoid globalising an issue such as by making your whole life about a conflict at work
ldquoI see a lot of fear from work and deadline pressure our demanding work lives donrsquot seem to be getting easier so when you leave work donrsquot take it home Prioritise your time off to reflect and experience stillnessrdquo
Sarah-Jayne asks her clients to write down their concerns and everything they have to do at work then lock it in a filing cabinet and leave it there when they depart the building
Or if you do take work home such as checking emails or finishing a report set a boundary lsquoIrsquoll work till 7pm then stop I wonrsquot check my emails after thatrsquo
Putting in more hours causes you to not get enough sleep and be less
productive ldquoDonrsquot find an excuse as to why you canrsquot stop after that deadline - turn your phone offrdquo
Cool down to avoid burnout
Sarah-Jayne works with executives and creative professionals with highly demanding careers who are constantly in a state of drive
They have a drive to work harder make more money and work hard at the gym too When yoursquore constantly in a state of drive you can easily burnout she says
1
2
3
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 12
We need some drive to perform but when therersquos too much without time off to recover we go into alarm then straight to burn out We need calm and time off too Itrsquos important to allow ourselves down time such as at lunchtime before or after work and adhering to work boundaries to get present cool down recover and repair
How to go from red to blue
If for example yoursquore working late getting up at 5am for adrenalin pumping
exercise a parent or you have a hectic social life itrsquos imperative to have some calming gentle and soothing experiences in your routine From yoga Pilates stretching taking the dog for a walk or spending time in nature
You can still move your body but allow it to rest and recover Avoid burning the candle at both ends by taking time out with cooling sessions that release adrenalin rather than constantly pushing yourself further Slowing down can be as good as sleeping says Sarah-Jayne
Instead of running at lunchtime which creates adrenalin and increases the stress hormone cortisol see our article lsquoIs exercise stressing you outrsquo on page 8 Itrsquos just as important to slow down and sit in the park to spot 10 different colours to be in the present
Itrsquos important to manage stress to balance between stillness time on and time off to allow yourself to day dream and bring your attention back to the present to refresh and refocus
As the Compassionate mind approach The three circles model diagram (below) shows the three parts of the circle are different types of emotions the red circle deals with alarm anxious feelings where cortisol is high which activates the fight or flight response We need alarm for protection to be ready to react quickly in an emergency2
The blue circle is the incentive and resource focused system where
we create energy and purpose Characterised by feelings of drive and excitement designed to motivate us to seek out the things we want to survive and prosper
The green one is the soothing and contentment system which enables us to bring peacefulness and slowing down to help restore balance such as the feelings you get from meditation feeling safe calm and connected
The red protection system can over-ride the cool and rational resulting in being defensive very quickly getting angry or anxious
Sarah-Jayne explains that we need to move between all three parts of the circle from red to green to blue Like how a cat easily moves from the red zone to defend themselves from a predator the green zone when looking for food then to a content blue mode bull
References1Psychology Today ldquoQuieting the Monkey Mind with Meditationrdquo Robert Puff PhD wwwpsychologytodaycomblogmeditation-modern-life201110quieting-the-monkey-mind-meditation2Netmums ldquoCMA The Three Circles modelrdquo wwwnetmumscomwomanhealth-and-happinessmaking-mums-happycma-the-three-circles-model
Compassionate mind approachThe three circles model
Incentive resource-focusedWanting pursuing
achieving and consumingActivating
Drive | excite | vitality
Content | safe | connected
Non-wanting affiliative focusedSafeness-kindness
Soothing
Anger | anxiety |disgust
Threat-focusedProtection and safety-seeking
Activatinginhibiting
guhealthcomau | INFORM | ISSUE 26 13
IN FOCUS
Having braces is seen as a rite of passage for teenagers however adults are taking a bigger bite out of orthodontics
Therersquos a growing demand for adults to use orthodontics to correct crooked teeth and jaw alignment problems in Australia As between 1994 and 2013 people who were uncomfortable about their dental appearance increased from 20 to nearly 27 per cent1
The main difference in adult orthodontics is that their jaws are fully grown which can mean longer treatments and sometimes oral surgery
Studies have found that today teeth tend to be more crooked than those of people who lived centuries ago1
ldquoAlmost all children in the western world are growing up with crooked teethrdquo said Dr Flutter BDS (London)
The reason is that the shape of the top jaw is determined by the position of the tongue He explains that the tongue
is like a template its ideal position is in the roof of the mouth and then the teeth erupt around it If the tongue is not in the roof of the mouth the top jaw wonrsquot grow to full size so the teeth become crowded
If you observe children they have their mouths open most of the time because the muscles they use to hold their mouth closed are the same ones they chew food with The modern diet is much softer and require less chewing so children donrsquot develop the muscles to hold their mouth closed he says
We definitely need to eat harder food and often food is cut up and pureacuteed for children However by age four children should be able to chew and tear food the same way adults do
Going back to basics
Dr Weston A Price an American dentist studied indigenous communities including Eskimos and Indians of North
America African tribes Australian Aborigines and New Zealand Maori His research found that these communities had beautiful straight teeth and freedom from decay2
Pricersquos research found that within one generation of eating white sugar and flour these same populations developed crooked teeth
Itrsquos recommended based on Pricersquos research to eat nutrient-dense wholefoods such as pasture fed meats wild fish grains that have been sprouted or fermented and organic vegetables3 bull
Are modern diets creating primitive teethDental Surgeon Dr John Flutter spoke to Inform about how the western diet is leading to greater demand for orthodontics in adults and children
Looking for an OrthodontistYou can visit our website guhealthcomau and use the lsquoFind a providerrsquo search tool
References1Australian Institute of Health and Wellbeing (AIHW) ldquoOral health and dental care in Australia key facts and figures 2015rdquo AIHW wwwaihwgovaupublication-detailid=601295543822The Weston A Price Foundation ldquoWeston A Price DDSrdquo Sally Fallon Morell wwwwestonapriceorghealth-topicsweston-a-price-dds 3Rosen Wellness ldquoPioneers of Nutrition Dr Weston A Pricerdquo Bernard Rosen wwwbrwellnesscomnutrition-newsp=235
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 14
Calming foods to alleviate stressLee Holmes is a holistic nutritionist author and yoga teacher She talks to Inform about how to ease stress with calming foods that boost the immune system and soothe inflammation
Words Emma Brown
FEATURE
Food can be a natural form of medicine to deal with stress rather than reaching for a bottle of pills alcohol or eating junk food to cope
When yoursquore feeling agitated low in energy having difficulty sleeping experiencing headaches and tense muscles choose nutrient rich calming foods and add herbs to soothe your body
Holistic nutritionist author and yoga teacher Lee Holmes advises to eat seasonal foods which give your immune system a boost As your immune system can be strained when yoursquore under stress a symptom is frequently catching colds and infections
Vitamin E can help strengthen the immune system simply by eating eight to 10 almonds a day and including avocado in your diet
ldquoAvocados are really good in autumn
theyrsquore good for soothing nerves and anxiety and have lots of B vitamins toordquo says Holmes
Starting your day
Oats are a calming food which can help increase serotonin - a chemical messenger believed to act as a calming mood stabiliser
Lee suggests starting the day with porridge you can also add turmeric to it to reduce inflammation Rather than instant porridge itrsquos best to have traditional or rolled oats See her breakfast recipe on page 16 for cranberry and walnut granola as the omega-3s and B vitamins in walnuts help reduce stress
Nutrients which can combat stress
Magnesium can regulate cortisol creating feelings of wellbeing and helps relax the muscles to calm the body down Leafy
greens including spinach and kale are excellent sources the darker the better
Omega-3 fatty acids are good for the adrenal glands which are activated by stress and help to keep cortisol (the stress hormone) levels from spiking The fatty acids also lower the level of blood fats called triglycerides
ldquoFish especially salmon are one of the best sources of omega-3s as well as flaxseed oil and chia seedsrdquo See Holmesrsquo recipe for salmon chowder on page 17
Chill out by cooking with healing herbs
Basil helps to calm the nervous system down and mint is cooling and calming
Rosemaryrsquos good for soothing headaches Holmes says that sprinkling it onto sweet potato or pumpkin combines vitamin C and anti oxidant
guhealthcomau | INFORM | ISSUE 26 15
rich carbohydrates which also stabilises blood sugars
Indian spices cumin and cardamom are comforting warming and relaxing for the body and they work well with turmeric and nutmeg
Soothe inflammation
Turmeric helps lower inflammation helps with stress and is good for general wellbeing It can be added to curries stir frys scrambled eggs frittatas and rice
Turmeric is also good with oven-roasted vegies such as cauliflower and root vegetables with garlic lemon and oil which caramelises nicely You can also mix it with sauteacuteed greens like kale or spinach says Holmes
Make calming snacks
Easy to make snacks are sliced banana with coconut milk and mint as bananas have potassium and vitamin B-6 which are good for stress
You can make your own trail mix with magnesium rich nuts such as walnuts and almonds with seeds and berries Adding dark chocolate with 85 per cent cocoa can lift your mood however just a small amount too much can make you anxious
Eat your smallest meal at night
As prescribed by Ayurvedic Indian traditional medicine Holmes suggests eating the smallest meal at night and the biggest at lunchtime
If yoursquore overeating ask yourself lsquoAm I really hungry or is it a stress cravingrsquo You can try a five-minute visualisation meditation to distract you from overeating see our featured apps to guide you on page 26
Need help to sleep
Herbal teas including chamomile and lemon myrtle leaf aid sleep You can make your own soothing tea mixes such as with chamomile and lavender Adding nutmeg to a warm drink can also help you sleep bull
To win a copy of Eat Right for Your Shape by Lee Holmes rrp $35 email magazineguhealthcomau telling us how you deal with stress in your life
Recipes and images by Lee Holmes from superchargedfoodcom and her books Heal Your Gut rrp $2995 and Eat Yourself Beautiful Supercharged Food rrp $3500 both published by Murdoch Books
Vitamin E to boost the immune system
bull almonds avocado sunflower seeds and green leafy vegetables
Magnesium to relax muscles
bull leafy green vegetables including spinach and kale
bull beans and nutsbull wholegrains such as brown
rice and whole wheat bread
Omega-3 fatty acids to keep cortisol levels from spiking
bull oily fish such as salmon trout and sardines flaxseed oil and chia seeds
Herbs can alleviate stress symptoms
bull mint and basil are calmingbull rosemary can soothe
headachesbull turmeric helps lower
inflammationbull cumin and cardamom are
relaxing
Herbal teas and warm drinks aid sleep
bull chamomile lavender and lemon myrtle leaf teas
bull add nutmeg to warm drinks
Antioxidant and nutrient rich carbohydrates helps your body cope with stress
bull the best sources are sweet potato and pumpkin See Leersquos recipes on the next pages u
What to eat when yoursquore feeling stressed
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 16
Method
1 Preheat the oven to 180degC and line a baking tray with baking paper
2 Combine the quinoa walnuts cranberries sunflower seeds pepitas almond flakes flaxseeds cinnamon and nutmeg in a bowl and mix well to combine
3 Place the coconut oil in a saucepan over medium heat and heat until it has melted Add the rice malt syrup and vanilla and stir for 30 seconds Remove from the heat
4 Pour the liquid mixture over the dry ingredients and stir well ensuring the dry ingredients are coated thoroughly
5 Transfer the granola to the baking tray in a single layer then cook in the oven for 20 minutes stirring frequently and breaking up any clumps that form
6 Remove from the oven add the coconut flakes and bake for a further five minutes
7 Remove from the oven and cool
8 To serve place in a bowl and top with almond milk It also tastes great on its own
9 This granola keeps for four weeks in an airtight container in a cool dry place
Preparation 10 minutes
Cooking time 35 minutes
Serves Approx 4
Tired of grinding your teeth on over-baked processed ready-made granola Herersquos a basic mix you can make at home
Ingredients
300g (1frac12 cups) quinoa or brown rice flakes
90g (frac34 cup) chopped walnuts
75g (frac12 cup) dried cranberries
3 tablespoons sunflower seeds
2 tablespoons pepitas (pumpkin seeds)
2 tablespoons almond flakes
1 tablespoon flaxseeds
frac12 teaspoon ground cinnamon
frac12 teaspoon freshly grated nutmeg
60ml (frac14 cup) coconut oil
60ml (frac14 cup) rice malt syrup or sweetener of your choice
frac12 teaspoon alcohol-free vanilla extract
15g (frac14 cup) coconut flakes
almond milk to serve
Search for Holmesrsquo recipe for a lsquotoddy tearsquo to soothe inflammation and help with stress on her blog superchargedfoodcom
ldquoThis tea is your drug-free weapon of prevention laced with creamy cashew milk and perfumed with healing spicesrdquo
GF DF VWF
Recipe and image from Eat Yourself
Beautiful Supercharged Food by Lee Holmes rrp $35 published by
Murdoch Books
Cranberryand walnut
granola
RECIPES
guhealthcomau | INFORM | ISSUE 26 17
Ingredients
1 tablespoon extra virgin coconut oil
4 salmon fillets (skin and bones removed)
frac12 onion diced
2 garlic cloves chopped
1 celery stalk diced
frac12 teaspoon curry powder
1 litre (4 cups) chicken stock
2 turnips peeled and cut into 25 cm cubes
1 teaspoon dried parsley
1 cup additive-free coconut milk
Celtic sea salt and freshly cracked black pepper to taste
fresh flat-leaf (Italian) parsley or micro parsley to serve
GF DF SF
Method
1 Melt half the coconut oil in a large frying pan over medium heat Add the salmon and cook for three minutes on each side or until just cooked
2 Set aside until cool enough to handle then flake into pieces
3 Melt the remaining oil in a large saucepan over medium heat Add the onion garlic celery and curry powder and cook stirring frequently for three to four minutes or until the onion is translucent
4 Add the stock turnip and parsley and cook covered for 20 minutes or until the turnip is soft
5 Add the coconut milk and stir to combine then remove from the heat and allow to cool slightly
6 Transfer to a food processor or blender with the flaked salmon and pureacutee until smooth (Alternatively pureacutee the soup before adding the fish)
7 Season to taste garnish with fresh parsley and serve
Preparation 10 minutes
Cooking time 45 minutes
Serves Approx 4
This satisfying anti-inflammatory dish is a great way to get your omega-3s
Recipe and image from Heal Your Gut by
Lee Holmes rrp $2995 published by Murdoch
Books
The fatty acids in salmon have anti-inflammatory properties which have been linked with protection against several
gastrointestinal diseases Theyrsquore good for the adrenal glands which are activated by stress as they help to keep cortisol (the stress hormone) levels from spiking
TOPTIP
WF
Salmon chowder
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 18
A silent diseaseWersquove all experienced gastrointestinal upset at one stage of our lives but for some itrsquos a daily issue
Words Sarah-Jane Collard
FEATURE
Sufferers of coeliac disease and Crohnrsquos disease make up part of this group and due to the ambiguity surrounding these diseases symptoms can go untreated for extended periods of time resulting in further health complications
Coeliac disease
According to Gastroenterological Society of Australia one in a hundred Australians are affected by coeliac disease This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues commonly malabsorption and bowel disorders
Coeliac disease is genetic and those who are born with one of the two genes HLA DQ2 or HLA DQ8 are more susceptible to diagnosis According to Coeliac Australia a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy
Australians both men and women of all ages
Neroli is someone who is familiar with this disease as her husband son and daughter have all been diagnosed with the condition Her daughter Shania was first diagnosed when she was seven after years of being sick ldquoShe would get home
after school and just collapse on the couch and she wasnrsquot growing She kept getting terrible painrdquo
The results came back positive and while her lifestyle would change forever Shania says ldquo[I was] relievedhellipI had been sick for so long with no answer and people telling us that we were crazyrdquo
guhealthcomau | INFORM | ISSUE 26 19
This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too
Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo
Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo
While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo
Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants
Crohnrsquos disease
Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men
People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo
Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups
Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked
about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l
After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo
References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis
She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo
Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I
was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo
Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 6
If you have any questions about health insurance that yoursquod like us to answer email them to magazineguhealthcomau
Your health cover is all about you thatrsquos why we put you in control Online Member Services gives you the access to manage your membership at any time
How do I registerAll you have to do is visit our website guhealthcomau to register Yoursquoll need your membership number family name and date of birth to complete the online registration
In your Online Member Services area you can bull claim your eligible extras and medical services instantly through Flex-eClaim
bull check your claims history
bull review your benefit limits
bull confirm your membership and excess years
bull register for FastBack so we can pay your benefits directly into your bank account
bull add and update your contact and bank details
bull view your previous tax statements if yoursquove lost a tax statement yoursquoll be able to obtain another one here
bull re-order a lost or damaged GU Health Member Card
bull elect your rebate tier if this is an option under your corporate health plan
bull access important information relating to your cover including Your Cover at a Glance and Your Membership Guidelinesbull
Q How do I make the most of Online Member Services Toby Vic
QampA
Name Pesi Feki Position Member Relations Consultant Time with GU Health Two years
My role at GU Health involves I am responsible for the initial setup of our new and existing members as well as the ongoing maintenance of our memberships People who know me would describe me as Irsquod like to hope that it would be positive Being part of the GU Health team has impacted my wellbeing by giving me a job that is flexible and accommodating to my other interests I have outside of work I have a great work life balance I spend most of my time with my sister shersquos the only family I have in Australia so we live train and now work together My challenge for 2016 ishellip what makes me happy My favourite form of exercise ishellip I canrsquot narrow that down to one there are too many I am most inspired byhellip my family Each and every one of them plays a part in reminding me every day of just how blessed I am bull
If you need further information your Member Relations Team is here to help you Simply call us on 1800 249 966 with any questions you may have about your cover including your Online Member Services
FAVOURITE
5 mins with
guhealthcomau | INFORM | ISSUE 26 7
FAVOURITE
Is it true
Does fat make you fatWe talked to Health Coach and Accredited Practising Dietitian (APD) Alicia Zaniewska from Remedy Healthcare to find out if eating fat actually makes you fat
The good news is you should eat fat
Health coach and APD Alicia Zaniewska advises not to fear fats Theyrsquore essential for good health if you make the right choices eat the right amount and beware of bad fats in disguise
ldquoFats are needed for good health particularly for absorbing antioxidants and vitamins for helping us to feel full taste flavour and for enjoyment of foodrdquo says Alicia
Therersquos been a strong focus on avoiding fats but we need the good ones ndash monounsaturated and polyunsaturated fats They can help to lower bad cholesterol maintain healthy blood pressure and reduce heart disease
Polyunsaturated fats
bull Oily fish including salmon sardines and tuna flax seed linseed walnuts chia seeds omega-3 enriched eggs soy and soy bean oil
Monounsaturated fats
bull Olive oil avocados some nuts including cashews almonds and peanuts
How much fat should we eat
Approximately 20 to 35 per cent of your total kilojoules per day should come from
fat but no more than 10 per cent from saturated fats
A guide for cooking is up to one teaspoon of unsaturated oil per person per meal And less than two grams of saturated and one gram of trans fats per 100 grams of packaged food
Replacing saturated and trans fats with unsaturated ones rather than avoiding fat altogether is recommended by the Heart Foundation
ldquoUnsaturated options are the best bang for your buck for health benefitsrdquo
Saturated fats are solid in room temperature and liquify when heated sources include bull fatty cuts of meat and processed
meat like salamiTrans fats are mostly found inbull manufactured processed and
deep fried junk foods such as pies pastries cakes and biscuits
Uncover bad fats in disguiseSome foods appear healthy like kale chips however if the first three
ingredients listed are fat or oil you should avoid them
ldquoItrsquos better to make your own kale chips with a light spray of olive oilrdquo
Itrsquos not mandatory to label trans fats unlike saturated ones So check for lsquohydrogenatedrsquo or lsquopartially hydrogenated vegetable fat or oilrsquo which trans fats are often hidden as
Mass produced goods have a longer shelf life due to trans fats and preservatives Trans fats are chemically changed but they still act like saturated fats in our body which can increase the bad and decrease the good levels of cholesterol
ldquoIf we take in more energy (kilojoules) than what our body needs this will be stored as fat To maintain a healthy weight we need to match the energy we consume from food and drinks with the energy that our body uses up each dayrdquo
Maintain a healthy weight with a balanced diet emphasising vegetables lean proteins and meat alternatives wholegrain carbohydrates and a moderate intake of unsaturated fats such as olive oil for salad dressing
Donrsquot be scared of fats if you eat the right types and amounts they wonrsquot make you fat but will help you maintain a healthy balanced diet bull
We should most of the time eat unprocessed and natural foods
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 8
FEATURE
At a comprehensive medical one of the components is a stress test To do this yoursquore placed on a treadmill that gets progressively harder until you canrsquot walk or run any further
Why is this called a stress test
Because exercise can place significant stress on your body And sometimes that stress is more than you can bare
Letrsquos talk about stress When yoursquore threatened in any way your body needs to respond in fight or flight mode It decides how stressful the situation is based on the information you have (for example the things you see and hear) and on stored memories such as
what happened last time you were in a similar situation If your body decides the situation is stressful it activates the hypothalamus which is at the base of the brain This initiates a chain of events which ultimately leads to your adrenal glands (located on top of the kidneys) secreting cortisol
In acute situations this process serves a purpose It can save your life But when you experience physical or emotional stress over extended periods of time (chronic stress) it takes its toll on your body This continued activation of the nervous system can impact almost every system of your body including your ability to sleep and the way you store fat
Is stress making you fat
Stress can lead to weight gain it has been proven to lead to increased appetite Studies link cortisol injections (remember cortisol is secreted by the adrenal glands when yoursquore stressed) with increased appetite sugar cravings and weight gain1 Cortisol also mobilises fat cells and aids adipocytes (baby fat cells) to grow up into mature fat cells2
Exercise as stress
As mentioned at the beginning exercise is essentially a stress on your body Like emotional stress it causes the release of cortisol But not all forms of exercise are created equal One study showed
Is exercise stressing you outExercise is a stress on your body As with emotional stress it causes the release of cortisol Here we explore how not all forms of exercise are created equal
Words Gretchen Masters
guhealthcomau | INFORM | ISSUE 26 9
that low intensity exercise reduced cortisol levels while moderate and high-intensity exercise sessions both caused a significant increase in stress on the body3 Which is great in short bursts but can be detrimental if yoursquore constantly exercising at high intensities or if yoursquore doing so when you are already affected by chronic stress
Studies show that increased cortisol levels suppress your immune system which leaves you more susceptible to the cold that is being passed around the office It also inhibits bone formation which can reduce bone density over time Loss of libido loss of menstrual cycle and difficulty conceiving are also associated with high cortisol levels4
The solution
Itrsquos time to tune into your body and strike the right balance The benefits of moderate and high-intensity exercise are too great to list here So therersquos no need to give up your Cross Fit regime or your daily jog just yet
For those of you who are still contemplating joining the gym donrsquot be deterred Therersquos simply too much evidence proving the overwhelming benefits of exercise bull
Gretchen Masters is the founder of Spring Fitness and a regular contributor to Inform
Sleep on itSleep deprivation has also been proven to lead to weight gain Eve Van Cauter director of the Sleep Metabolism and Health Center at the University of Chicago summarises studies proving that people who donrsquot get enough sleep
bull Have increased levels of ghrelin (the hunger hormone) and decreased levels of leptin (the satietyfullness hormone)
bull Consume about 300 calories a day more than when they are well-rested
bull Snack more and do less physical activity5
References1Epel E R Lapidus B McEwen et al Stress may add bite to appetite in women a laboratory study of stress-induced cortisol and eating behaviorPsychoneuroendocrinology 26 37-49 20012Tomlinson JW amp PM Stewart The functional consequences of 11_- hydroxysteroid dehydrogenase expression in adipose tissue Hormone and Metabolism Research 34 746-751 20023Hill EE Zack E Battaglini C Viru M Hackney AC Exercise and circulating cortisol levels the intensity threshold effect Endocrinol Invest 31 587-91 2008 4Ulf Lundberg ldquoStress hormones in health and illness The roles of work and genderrdquo Psychoneuroendocrinology Vol 30 Iss 10 1017ndash1021 5WFMY News ldquoSleep-Deprived People Eat 300 More Calories A Dayrdquo Chelsi Zash wwwarchivedigtriadcomnewsarticle1678791Sleep-Deprived-People-Eat-300-More-Calories-A-Day
Tips to help you strike the right balance between fitness and health
Incorporate at least one rest day and another gentle exercise day each week Gentle exercise could be low-intensity fitness (like walking gentle swimming or a scenic cycle) a restorative yoga class stretching at home or tai-chi
Manage your stress by eating well and sleeping sufficiently then cortisol levels are less likely to spiral out of control
Know when to say lsquonorsquo If yoursquore feeling stressed and frustrated it may be tempting to go for a run to let off steam But you might benefit more from a gentle walk in the fresh air to slow your body down Different people respond in different ways try it and see how you feel
Be consistent If you regularly train at moderate to high-intensities the stress response will reduce overtime So that sprint session you do tomorrow will cause less cortisol release than it did this time last year
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 10
FEATURE
Let stress go and calm the busy mind In the jungle of modern life we often work long hours with hectic schedules competing for time for exercise family friends and to complete longer lists of things to do So how do we avoid succumbing to stress
Words Emma Brown
Positive psychologist Sarah-Jayne Whiston says that humans find it difficult to let stress go and calm down quickly after a stressful period But there are simple exercises that help you do just that
Work well by checking in and chilling out
Our minds bounce from one idea to another often filling us with anxiety known as the lsquomonkey mindrsquo1
Next time yoursquore feeling pressured and occupied with stressful thoughts from a looming deadline or a conflict
in the workplace stop and note whatrsquos around you
Observing five things like a coloured wall chair desk a tea cup and poster is a mindfulness exercise which helps you to come back into the present moment and calm the lsquomonkey mindrsquo
Humans can get caught up in thinking about the past lsquoI wish Irsquod done thatrsquo and focus on what went wrong at work and how to alleviate it
By stopping and paying deliberate attention to the present this allows you to check in to not get caught up in the
past nor concerned about the future The psychologist advises setting reminders such as a timer on your phone or a sticker on your laptop to prompt you to do this mindfulness exercise at work
ldquoI recommend trying to cultivate more of a mindful way of being at work which is a key skill for life in generalrdquo
Meditation is really about where you place your attention or focus Meditating using a mindfulness exercise is a practical way to bring your focus to the present moment and an effective tool to cope with stress long term
guhealthcomau | INFORM | ISSUE 26 11
ldquoAll we have is the here and now not the argument last night nor the deadline at the end of the dayrdquo
The benefits of mindfulness exercises include a calmer mind more clarity and awareness decreased heart rate and blood pressure says Sarah-Jayne
A strategy to counter against negative thoughts is to also focus on gratitude when practicing to be present This also helps to keep a perspective of whatrsquos worthy to focus on
Note the three WWWrsquos
Notice things around you to be grateful for and savour them Check in and note (the three WWWrsquos) lsquoWhat went well for me todayrsquo
What did I achieve
What was a good thing that happened
What did I handle well better than before
It can be as simple as lsquoI was able to breathe in and out well todayrsquo By focusing on things that are working well such as positive relationships it helps when something isnrsquot going well so next time you can find a way through it says Sarah-Jayne
Lions and tigers and bears oh my
The characters in The Wizard of Oz increased their stress when they navigated the cowardly lionrsquos jungle by repeating their fears lsquolions and tigers and bears oh myrsquo
Mindfulness techniques can help you to avoid doing this to practice letting
work stresses go and cultivate an attitude where you mindfully leave work at work This also helps to avoid globalising an issue such as by making your whole life about a conflict at work
ldquoI see a lot of fear from work and deadline pressure our demanding work lives donrsquot seem to be getting easier so when you leave work donrsquot take it home Prioritise your time off to reflect and experience stillnessrdquo
Sarah-Jayne asks her clients to write down their concerns and everything they have to do at work then lock it in a filing cabinet and leave it there when they depart the building
Or if you do take work home such as checking emails or finishing a report set a boundary lsquoIrsquoll work till 7pm then stop I wonrsquot check my emails after thatrsquo
Putting in more hours causes you to not get enough sleep and be less
productive ldquoDonrsquot find an excuse as to why you canrsquot stop after that deadline - turn your phone offrdquo
Cool down to avoid burnout
Sarah-Jayne works with executives and creative professionals with highly demanding careers who are constantly in a state of drive
They have a drive to work harder make more money and work hard at the gym too When yoursquore constantly in a state of drive you can easily burnout she says
1
2
3
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 12
We need some drive to perform but when therersquos too much without time off to recover we go into alarm then straight to burn out We need calm and time off too Itrsquos important to allow ourselves down time such as at lunchtime before or after work and adhering to work boundaries to get present cool down recover and repair
How to go from red to blue
If for example yoursquore working late getting up at 5am for adrenalin pumping
exercise a parent or you have a hectic social life itrsquos imperative to have some calming gentle and soothing experiences in your routine From yoga Pilates stretching taking the dog for a walk or spending time in nature
You can still move your body but allow it to rest and recover Avoid burning the candle at both ends by taking time out with cooling sessions that release adrenalin rather than constantly pushing yourself further Slowing down can be as good as sleeping says Sarah-Jayne
Instead of running at lunchtime which creates adrenalin and increases the stress hormone cortisol see our article lsquoIs exercise stressing you outrsquo on page 8 Itrsquos just as important to slow down and sit in the park to spot 10 different colours to be in the present
Itrsquos important to manage stress to balance between stillness time on and time off to allow yourself to day dream and bring your attention back to the present to refresh and refocus
As the Compassionate mind approach The three circles model diagram (below) shows the three parts of the circle are different types of emotions the red circle deals with alarm anxious feelings where cortisol is high which activates the fight or flight response We need alarm for protection to be ready to react quickly in an emergency2
The blue circle is the incentive and resource focused system where
we create energy and purpose Characterised by feelings of drive and excitement designed to motivate us to seek out the things we want to survive and prosper
The green one is the soothing and contentment system which enables us to bring peacefulness and slowing down to help restore balance such as the feelings you get from meditation feeling safe calm and connected
The red protection system can over-ride the cool and rational resulting in being defensive very quickly getting angry or anxious
Sarah-Jayne explains that we need to move between all three parts of the circle from red to green to blue Like how a cat easily moves from the red zone to defend themselves from a predator the green zone when looking for food then to a content blue mode bull
References1Psychology Today ldquoQuieting the Monkey Mind with Meditationrdquo Robert Puff PhD wwwpsychologytodaycomblogmeditation-modern-life201110quieting-the-monkey-mind-meditation2Netmums ldquoCMA The Three Circles modelrdquo wwwnetmumscomwomanhealth-and-happinessmaking-mums-happycma-the-three-circles-model
Compassionate mind approachThe three circles model
Incentive resource-focusedWanting pursuing
achieving and consumingActivating
Drive | excite | vitality
Content | safe | connected
Non-wanting affiliative focusedSafeness-kindness
Soothing
Anger | anxiety |disgust
Threat-focusedProtection and safety-seeking
Activatinginhibiting
guhealthcomau | INFORM | ISSUE 26 13
IN FOCUS
Having braces is seen as a rite of passage for teenagers however adults are taking a bigger bite out of orthodontics
Therersquos a growing demand for adults to use orthodontics to correct crooked teeth and jaw alignment problems in Australia As between 1994 and 2013 people who were uncomfortable about their dental appearance increased from 20 to nearly 27 per cent1
The main difference in adult orthodontics is that their jaws are fully grown which can mean longer treatments and sometimes oral surgery
Studies have found that today teeth tend to be more crooked than those of people who lived centuries ago1
ldquoAlmost all children in the western world are growing up with crooked teethrdquo said Dr Flutter BDS (London)
The reason is that the shape of the top jaw is determined by the position of the tongue He explains that the tongue
is like a template its ideal position is in the roof of the mouth and then the teeth erupt around it If the tongue is not in the roof of the mouth the top jaw wonrsquot grow to full size so the teeth become crowded
If you observe children they have their mouths open most of the time because the muscles they use to hold their mouth closed are the same ones they chew food with The modern diet is much softer and require less chewing so children donrsquot develop the muscles to hold their mouth closed he says
We definitely need to eat harder food and often food is cut up and pureacuteed for children However by age four children should be able to chew and tear food the same way adults do
Going back to basics
Dr Weston A Price an American dentist studied indigenous communities including Eskimos and Indians of North
America African tribes Australian Aborigines and New Zealand Maori His research found that these communities had beautiful straight teeth and freedom from decay2
Pricersquos research found that within one generation of eating white sugar and flour these same populations developed crooked teeth
Itrsquos recommended based on Pricersquos research to eat nutrient-dense wholefoods such as pasture fed meats wild fish grains that have been sprouted or fermented and organic vegetables3 bull
Are modern diets creating primitive teethDental Surgeon Dr John Flutter spoke to Inform about how the western diet is leading to greater demand for orthodontics in adults and children
Looking for an OrthodontistYou can visit our website guhealthcomau and use the lsquoFind a providerrsquo search tool
References1Australian Institute of Health and Wellbeing (AIHW) ldquoOral health and dental care in Australia key facts and figures 2015rdquo AIHW wwwaihwgovaupublication-detailid=601295543822The Weston A Price Foundation ldquoWeston A Price DDSrdquo Sally Fallon Morell wwwwestonapriceorghealth-topicsweston-a-price-dds 3Rosen Wellness ldquoPioneers of Nutrition Dr Weston A Pricerdquo Bernard Rosen wwwbrwellnesscomnutrition-newsp=235
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 14
Calming foods to alleviate stressLee Holmes is a holistic nutritionist author and yoga teacher She talks to Inform about how to ease stress with calming foods that boost the immune system and soothe inflammation
Words Emma Brown
FEATURE
Food can be a natural form of medicine to deal with stress rather than reaching for a bottle of pills alcohol or eating junk food to cope
When yoursquore feeling agitated low in energy having difficulty sleeping experiencing headaches and tense muscles choose nutrient rich calming foods and add herbs to soothe your body
Holistic nutritionist author and yoga teacher Lee Holmes advises to eat seasonal foods which give your immune system a boost As your immune system can be strained when yoursquore under stress a symptom is frequently catching colds and infections
Vitamin E can help strengthen the immune system simply by eating eight to 10 almonds a day and including avocado in your diet
ldquoAvocados are really good in autumn
theyrsquore good for soothing nerves and anxiety and have lots of B vitamins toordquo says Holmes
Starting your day
Oats are a calming food which can help increase serotonin - a chemical messenger believed to act as a calming mood stabiliser
Lee suggests starting the day with porridge you can also add turmeric to it to reduce inflammation Rather than instant porridge itrsquos best to have traditional or rolled oats See her breakfast recipe on page 16 for cranberry and walnut granola as the omega-3s and B vitamins in walnuts help reduce stress
Nutrients which can combat stress
Magnesium can regulate cortisol creating feelings of wellbeing and helps relax the muscles to calm the body down Leafy
greens including spinach and kale are excellent sources the darker the better
Omega-3 fatty acids are good for the adrenal glands which are activated by stress and help to keep cortisol (the stress hormone) levels from spiking The fatty acids also lower the level of blood fats called triglycerides
ldquoFish especially salmon are one of the best sources of omega-3s as well as flaxseed oil and chia seedsrdquo See Holmesrsquo recipe for salmon chowder on page 17
Chill out by cooking with healing herbs
Basil helps to calm the nervous system down and mint is cooling and calming
Rosemaryrsquos good for soothing headaches Holmes says that sprinkling it onto sweet potato or pumpkin combines vitamin C and anti oxidant
guhealthcomau | INFORM | ISSUE 26 15
rich carbohydrates which also stabilises blood sugars
Indian spices cumin and cardamom are comforting warming and relaxing for the body and they work well with turmeric and nutmeg
Soothe inflammation
Turmeric helps lower inflammation helps with stress and is good for general wellbeing It can be added to curries stir frys scrambled eggs frittatas and rice
Turmeric is also good with oven-roasted vegies such as cauliflower and root vegetables with garlic lemon and oil which caramelises nicely You can also mix it with sauteacuteed greens like kale or spinach says Holmes
Make calming snacks
Easy to make snacks are sliced banana with coconut milk and mint as bananas have potassium and vitamin B-6 which are good for stress
You can make your own trail mix with magnesium rich nuts such as walnuts and almonds with seeds and berries Adding dark chocolate with 85 per cent cocoa can lift your mood however just a small amount too much can make you anxious
Eat your smallest meal at night
As prescribed by Ayurvedic Indian traditional medicine Holmes suggests eating the smallest meal at night and the biggest at lunchtime
If yoursquore overeating ask yourself lsquoAm I really hungry or is it a stress cravingrsquo You can try a five-minute visualisation meditation to distract you from overeating see our featured apps to guide you on page 26
Need help to sleep
Herbal teas including chamomile and lemon myrtle leaf aid sleep You can make your own soothing tea mixes such as with chamomile and lavender Adding nutmeg to a warm drink can also help you sleep bull
To win a copy of Eat Right for Your Shape by Lee Holmes rrp $35 email magazineguhealthcomau telling us how you deal with stress in your life
Recipes and images by Lee Holmes from superchargedfoodcom and her books Heal Your Gut rrp $2995 and Eat Yourself Beautiful Supercharged Food rrp $3500 both published by Murdoch Books
Vitamin E to boost the immune system
bull almonds avocado sunflower seeds and green leafy vegetables
Magnesium to relax muscles
bull leafy green vegetables including spinach and kale
bull beans and nutsbull wholegrains such as brown
rice and whole wheat bread
Omega-3 fatty acids to keep cortisol levels from spiking
bull oily fish such as salmon trout and sardines flaxseed oil and chia seeds
Herbs can alleviate stress symptoms
bull mint and basil are calmingbull rosemary can soothe
headachesbull turmeric helps lower
inflammationbull cumin and cardamom are
relaxing
Herbal teas and warm drinks aid sleep
bull chamomile lavender and lemon myrtle leaf teas
bull add nutmeg to warm drinks
Antioxidant and nutrient rich carbohydrates helps your body cope with stress
bull the best sources are sweet potato and pumpkin See Leersquos recipes on the next pages u
What to eat when yoursquore feeling stressed
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 16
Method
1 Preheat the oven to 180degC and line a baking tray with baking paper
2 Combine the quinoa walnuts cranberries sunflower seeds pepitas almond flakes flaxseeds cinnamon and nutmeg in a bowl and mix well to combine
3 Place the coconut oil in a saucepan over medium heat and heat until it has melted Add the rice malt syrup and vanilla and stir for 30 seconds Remove from the heat
4 Pour the liquid mixture over the dry ingredients and stir well ensuring the dry ingredients are coated thoroughly
5 Transfer the granola to the baking tray in a single layer then cook in the oven for 20 minutes stirring frequently and breaking up any clumps that form
6 Remove from the oven add the coconut flakes and bake for a further five minutes
7 Remove from the oven and cool
8 To serve place in a bowl and top with almond milk It also tastes great on its own
9 This granola keeps for four weeks in an airtight container in a cool dry place
Preparation 10 minutes
Cooking time 35 minutes
Serves Approx 4
Tired of grinding your teeth on over-baked processed ready-made granola Herersquos a basic mix you can make at home
Ingredients
300g (1frac12 cups) quinoa or brown rice flakes
90g (frac34 cup) chopped walnuts
75g (frac12 cup) dried cranberries
3 tablespoons sunflower seeds
2 tablespoons pepitas (pumpkin seeds)
2 tablespoons almond flakes
1 tablespoon flaxseeds
frac12 teaspoon ground cinnamon
frac12 teaspoon freshly grated nutmeg
60ml (frac14 cup) coconut oil
60ml (frac14 cup) rice malt syrup or sweetener of your choice
frac12 teaspoon alcohol-free vanilla extract
15g (frac14 cup) coconut flakes
almond milk to serve
Search for Holmesrsquo recipe for a lsquotoddy tearsquo to soothe inflammation and help with stress on her blog superchargedfoodcom
ldquoThis tea is your drug-free weapon of prevention laced with creamy cashew milk and perfumed with healing spicesrdquo
GF DF VWF
Recipe and image from Eat Yourself
Beautiful Supercharged Food by Lee Holmes rrp $35 published by
Murdoch Books
Cranberryand walnut
granola
RECIPES
guhealthcomau | INFORM | ISSUE 26 17
Ingredients
1 tablespoon extra virgin coconut oil
4 salmon fillets (skin and bones removed)
frac12 onion diced
2 garlic cloves chopped
1 celery stalk diced
frac12 teaspoon curry powder
1 litre (4 cups) chicken stock
2 turnips peeled and cut into 25 cm cubes
1 teaspoon dried parsley
1 cup additive-free coconut milk
Celtic sea salt and freshly cracked black pepper to taste
fresh flat-leaf (Italian) parsley or micro parsley to serve
GF DF SF
Method
1 Melt half the coconut oil in a large frying pan over medium heat Add the salmon and cook for three minutes on each side or until just cooked
2 Set aside until cool enough to handle then flake into pieces
3 Melt the remaining oil in a large saucepan over medium heat Add the onion garlic celery and curry powder and cook stirring frequently for three to four minutes or until the onion is translucent
4 Add the stock turnip and parsley and cook covered for 20 minutes or until the turnip is soft
5 Add the coconut milk and stir to combine then remove from the heat and allow to cool slightly
6 Transfer to a food processor or blender with the flaked salmon and pureacutee until smooth (Alternatively pureacutee the soup before adding the fish)
7 Season to taste garnish with fresh parsley and serve
Preparation 10 minutes
Cooking time 45 minutes
Serves Approx 4
This satisfying anti-inflammatory dish is a great way to get your omega-3s
Recipe and image from Heal Your Gut by
Lee Holmes rrp $2995 published by Murdoch
Books
The fatty acids in salmon have anti-inflammatory properties which have been linked with protection against several
gastrointestinal diseases Theyrsquore good for the adrenal glands which are activated by stress as they help to keep cortisol (the stress hormone) levels from spiking
TOPTIP
WF
Salmon chowder
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 18
A silent diseaseWersquove all experienced gastrointestinal upset at one stage of our lives but for some itrsquos a daily issue
Words Sarah-Jane Collard
FEATURE
Sufferers of coeliac disease and Crohnrsquos disease make up part of this group and due to the ambiguity surrounding these diseases symptoms can go untreated for extended periods of time resulting in further health complications
Coeliac disease
According to Gastroenterological Society of Australia one in a hundred Australians are affected by coeliac disease This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues commonly malabsorption and bowel disorders
Coeliac disease is genetic and those who are born with one of the two genes HLA DQ2 or HLA DQ8 are more susceptible to diagnosis According to Coeliac Australia a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy
Australians both men and women of all ages
Neroli is someone who is familiar with this disease as her husband son and daughter have all been diagnosed with the condition Her daughter Shania was first diagnosed when she was seven after years of being sick ldquoShe would get home
after school and just collapse on the couch and she wasnrsquot growing She kept getting terrible painrdquo
The results came back positive and while her lifestyle would change forever Shania says ldquo[I was] relievedhellipI had been sick for so long with no answer and people telling us that we were crazyrdquo
guhealthcomau | INFORM | ISSUE 26 19
This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too
Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo
Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo
While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo
Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants
Crohnrsquos disease
Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men
People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo
Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups
Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked
about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l
After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo
References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis
She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo
Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I
was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo
Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 7
FAVOURITE
Is it true
Does fat make you fatWe talked to Health Coach and Accredited Practising Dietitian (APD) Alicia Zaniewska from Remedy Healthcare to find out if eating fat actually makes you fat
The good news is you should eat fat
Health coach and APD Alicia Zaniewska advises not to fear fats Theyrsquore essential for good health if you make the right choices eat the right amount and beware of bad fats in disguise
ldquoFats are needed for good health particularly for absorbing antioxidants and vitamins for helping us to feel full taste flavour and for enjoyment of foodrdquo says Alicia
Therersquos been a strong focus on avoiding fats but we need the good ones ndash monounsaturated and polyunsaturated fats They can help to lower bad cholesterol maintain healthy blood pressure and reduce heart disease
Polyunsaturated fats
bull Oily fish including salmon sardines and tuna flax seed linseed walnuts chia seeds omega-3 enriched eggs soy and soy bean oil
Monounsaturated fats
bull Olive oil avocados some nuts including cashews almonds and peanuts
How much fat should we eat
Approximately 20 to 35 per cent of your total kilojoules per day should come from
fat but no more than 10 per cent from saturated fats
A guide for cooking is up to one teaspoon of unsaturated oil per person per meal And less than two grams of saturated and one gram of trans fats per 100 grams of packaged food
Replacing saturated and trans fats with unsaturated ones rather than avoiding fat altogether is recommended by the Heart Foundation
ldquoUnsaturated options are the best bang for your buck for health benefitsrdquo
Saturated fats are solid in room temperature and liquify when heated sources include bull fatty cuts of meat and processed
meat like salamiTrans fats are mostly found inbull manufactured processed and
deep fried junk foods such as pies pastries cakes and biscuits
Uncover bad fats in disguiseSome foods appear healthy like kale chips however if the first three
ingredients listed are fat or oil you should avoid them
ldquoItrsquos better to make your own kale chips with a light spray of olive oilrdquo
Itrsquos not mandatory to label trans fats unlike saturated ones So check for lsquohydrogenatedrsquo or lsquopartially hydrogenated vegetable fat or oilrsquo which trans fats are often hidden as
Mass produced goods have a longer shelf life due to trans fats and preservatives Trans fats are chemically changed but they still act like saturated fats in our body which can increase the bad and decrease the good levels of cholesterol
ldquoIf we take in more energy (kilojoules) than what our body needs this will be stored as fat To maintain a healthy weight we need to match the energy we consume from food and drinks with the energy that our body uses up each dayrdquo
Maintain a healthy weight with a balanced diet emphasising vegetables lean proteins and meat alternatives wholegrain carbohydrates and a moderate intake of unsaturated fats such as olive oil for salad dressing
Donrsquot be scared of fats if you eat the right types and amounts they wonrsquot make you fat but will help you maintain a healthy balanced diet bull
We should most of the time eat unprocessed and natural foods
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 8
FEATURE
At a comprehensive medical one of the components is a stress test To do this yoursquore placed on a treadmill that gets progressively harder until you canrsquot walk or run any further
Why is this called a stress test
Because exercise can place significant stress on your body And sometimes that stress is more than you can bare
Letrsquos talk about stress When yoursquore threatened in any way your body needs to respond in fight or flight mode It decides how stressful the situation is based on the information you have (for example the things you see and hear) and on stored memories such as
what happened last time you were in a similar situation If your body decides the situation is stressful it activates the hypothalamus which is at the base of the brain This initiates a chain of events which ultimately leads to your adrenal glands (located on top of the kidneys) secreting cortisol
In acute situations this process serves a purpose It can save your life But when you experience physical or emotional stress over extended periods of time (chronic stress) it takes its toll on your body This continued activation of the nervous system can impact almost every system of your body including your ability to sleep and the way you store fat
Is stress making you fat
Stress can lead to weight gain it has been proven to lead to increased appetite Studies link cortisol injections (remember cortisol is secreted by the adrenal glands when yoursquore stressed) with increased appetite sugar cravings and weight gain1 Cortisol also mobilises fat cells and aids adipocytes (baby fat cells) to grow up into mature fat cells2
Exercise as stress
As mentioned at the beginning exercise is essentially a stress on your body Like emotional stress it causes the release of cortisol But not all forms of exercise are created equal One study showed
Is exercise stressing you outExercise is a stress on your body As with emotional stress it causes the release of cortisol Here we explore how not all forms of exercise are created equal
Words Gretchen Masters
guhealthcomau | INFORM | ISSUE 26 9
that low intensity exercise reduced cortisol levels while moderate and high-intensity exercise sessions both caused a significant increase in stress on the body3 Which is great in short bursts but can be detrimental if yoursquore constantly exercising at high intensities or if yoursquore doing so when you are already affected by chronic stress
Studies show that increased cortisol levels suppress your immune system which leaves you more susceptible to the cold that is being passed around the office It also inhibits bone formation which can reduce bone density over time Loss of libido loss of menstrual cycle and difficulty conceiving are also associated with high cortisol levels4
The solution
Itrsquos time to tune into your body and strike the right balance The benefits of moderate and high-intensity exercise are too great to list here So therersquos no need to give up your Cross Fit regime or your daily jog just yet
For those of you who are still contemplating joining the gym donrsquot be deterred Therersquos simply too much evidence proving the overwhelming benefits of exercise bull
Gretchen Masters is the founder of Spring Fitness and a regular contributor to Inform
Sleep on itSleep deprivation has also been proven to lead to weight gain Eve Van Cauter director of the Sleep Metabolism and Health Center at the University of Chicago summarises studies proving that people who donrsquot get enough sleep
bull Have increased levels of ghrelin (the hunger hormone) and decreased levels of leptin (the satietyfullness hormone)
bull Consume about 300 calories a day more than when they are well-rested
bull Snack more and do less physical activity5
References1Epel E R Lapidus B McEwen et al Stress may add bite to appetite in women a laboratory study of stress-induced cortisol and eating behaviorPsychoneuroendocrinology 26 37-49 20012Tomlinson JW amp PM Stewart The functional consequences of 11_- hydroxysteroid dehydrogenase expression in adipose tissue Hormone and Metabolism Research 34 746-751 20023Hill EE Zack E Battaglini C Viru M Hackney AC Exercise and circulating cortisol levels the intensity threshold effect Endocrinol Invest 31 587-91 2008 4Ulf Lundberg ldquoStress hormones in health and illness The roles of work and genderrdquo Psychoneuroendocrinology Vol 30 Iss 10 1017ndash1021 5WFMY News ldquoSleep-Deprived People Eat 300 More Calories A Dayrdquo Chelsi Zash wwwarchivedigtriadcomnewsarticle1678791Sleep-Deprived-People-Eat-300-More-Calories-A-Day
Tips to help you strike the right balance between fitness and health
Incorporate at least one rest day and another gentle exercise day each week Gentle exercise could be low-intensity fitness (like walking gentle swimming or a scenic cycle) a restorative yoga class stretching at home or tai-chi
Manage your stress by eating well and sleeping sufficiently then cortisol levels are less likely to spiral out of control
Know when to say lsquonorsquo If yoursquore feeling stressed and frustrated it may be tempting to go for a run to let off steam But you might benefit more from a gentle walk in the fresh air to slow your body down Different people respond in different ways try it and see how you feel
Be consistent If you regularly train at moderate to high-intensities the stress response will reduce overtime So that sprint session you do tomorrow will cause less cortisol release than it did this time last year
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 10
FEATURE
Let stress go and calm the busy mind In the jungle of modern life we often work long hours with hectic schedules competing for time for exercise family friends and to complete longer lists of things to do So how do we avoid succumbing to stress
Words Emma Brown
Positive psychologist Sarah-Jayne Whiston says that humans find it difficult to let stress go and calm down quickly after a stressful period But there are simple exercises that help you do just that
Work well by checking in and chilling out
Our minds bounce from one idea to another often filling us with anxiety known as the lsquomonkey mindrsquo1
Next time yoursquore feeling pressured and occupied with stressful thoughts from a looming deadline or a conflict
in the workplace stop and note whatrsquos around you
Observing five things like a coloured wall chair desk a tea cup and poster is a mindfulness exercise which helps you to come back into the present moment and calm the lsquomonkey mindrsquo
Humans can get caught up in thinking about the past lsquoI wish Irsquod done thatrsquo and focus on what went wrong at work and how to alleviate it
By stopping and paying deliberate attention to the present this allows you to check in to not get caught up in the
past nor concerned about the future The psychologist advises setting reminders such as a timer on your phone or a sticker on your laptop to prompt you to do this mindfulness exercise at work
ldquoI recommend trying to cultivate more of a mindful way of being at work which is a key skill for life in generalrdquo
Meditation is really about where you place your attention or focus Meditating using a mindfulness exercise is a practical way to bring your focus to the present moment and an effective tool to cope with stress long term
guhealthcomau | INFORM | ISSUE 26 11
ldquoAll we have is the here and now not the argument last night nor the deadline at the end of the dayrdquo
The benefits of mindfulness exercises include a calmer mind more clarity and awareness decreased heart rate and blood pressure says Sarah-Jayne
A strategy to counter against negative thoughts is to also focus on gratitude when practicing to be present This also helps to keep a perspective of whatrsquos worthy to focus on
Note the three WWWrsquos
Notice things around you to be grateful for and savour them Check in and note (the three WWWrsquos) lsquoWhat went well for me todayrsquo
What did I achieve
What was a good thing that happened
What did I handle well better than before
It can be as simple as lsquoI was able to breathe in and out well todayrsquo By focusing on things that are working well such as positive relationships it helps when something isnrsquot going well so next time you can find a way through it says Sarah-Jayne
Lions and tigers and bears oh my
The characters in The Wizard of Oz increased their stress when they navigated the cowardly lionrsquos jungle by repeating their fears lsquolions and tigers and bears oh myrsquo
Mindfulness techniques can help you to avoid doing this to practice letting
work stresses go and cultivate an attitude where you mindfully leave work at work This also helps to avoid globalising an issue such as by making your whole life about a conflict at work
ldquoI see a lot of fear from work and deadline pressure our demanding work lives donrsquot seem to be getting easier so when you leave work donrsquot take it home Prioritise your time off to reflect and experience stillnessrdquo
Sarah-Jayne asks her clients to write down their concerns and everything they have to do at work then lock it in a filing cabinet and leave it there when they depart the building
Or if you do take work home such as checking emails or finishing a report set a boundary lsquoIrsquoll work till 7pm then stop I wonrsquot check my emails after thatrsquo
Putting in more hours causes you to not get enough sleep and be less
productive ldquoDonrsquot find an excuse as to why you canrsquot stop after that deadline - turn your phone offrdquo
Cool down to avoid burnout
Sarah-Jayne works with executives and creative professionals with highly demanding careers who are constantly in a state of drive
They have a drive to work harder make more money and work hard at the gym too When yoursquore constantly in a state of drive you can easily burnout she says
1
2
3
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 12
We need some drive to perform but when therersquos too much without time off to recover we go into alarm then straight to burn out We need calm and time off too Itrsquos important to allow ourselves down time such as at lunchtime before or after work and adhering to work boundaries to get present cool down recover and repair
How to go from red to blue
If for example yoursquore working late getting up at 5am for adrenalin pumping
exercise a parent or you have a hectic social life itrsquos imperative to have some calming gentle and soothing experiences in your routine From yoga Pilates stretching taking the dog for a walk or spending time in nature
You can still move your body but allow it to rest and recover Avoid burning the candle at both ends by taking time out with cooling sessions that release adrenalin rather than constantly pushing yourself further Slowing down can be as good as sleeping says Sarah-Jayne
Instead of running at lunchtime which creates adrenalin and increases the stress hormone cortisol see our article lsquoIs exercise stressing you outrsquo on page 8 Itrsquos just as important to slow down and sit in the park to spot 10 different colours to be in the present
Itrsquos important to manage stress to balance between stillness time on and time off to allow yourself to day dream and bring your attention back to the present to refresh and refocus
As the Compassionate mind approach The three circles model diagram (below) shows the three parts of the circle are different types of emotions the red circle deals with alarm anxious feelings where cortisol is high which activates the fight or flight response We need alarm for protection to be ready to react quickly in an emergency2
The blue circle is the incentive and resource focused system where
we create energy and purpose Characterised by feelings of drive and excitement designed to motivate us to seek out the things we want to survive and prosper
The green one is the soothing and contentment system which enables us to bring peacefulness and slowing down to help restore balance such as the feelings you get from meditation feeling safe calm and connected
The red protection system can over-ride the cool and rational resulting in being defensive very quickly getting angry or anxious
Sarah-Jayne explains that we need to move between all three parts of the circle from red to green to blue Like how a cat easily moves from the red zone to defend themselves from a predator the green zone when looking for food then to a content blue mode bull
References1Psychology Today ldquoQuieting the Monkey Mind with Meditationrdquo Robert Puff PhD wwwpsychologytodaycomblogmeditation-modern-life201110quieting-the-monkey-mind-meditation2Netmums ldquoCMA The Three Circles modelrdquo wwwnetmumscomwomanhealth-and-happinessmaking-mums-happycma-the-three-circles-model
Compassionate mind approachThe three circles model
Incentive resource-focusedWanting pursuing
achieving and consumingActivating
Drive | excite | vitality
Content | safe | connected
Non-wanting affiliative focusedSafeness-kindness
Soothing
Anger | anxiety |disgust
Threat-focusedProtection and safety-seeking
Activatinginhibiting
guhealthcomau | INFORM | ISSUE 26 13
IN FOCUS
Having braces is seen as a rite of passage for teenagers however adults are taking a bigger bite out of orthodontics
Therersquos a growing demand for adults to use orthodontics to correct crooked teeth and jaw alignment problems in Australia As between 1994 and 2013 people who were uncomfortable about their dental appearance increased from 20 to nearly 27 per cent1
The main difference in adult orthodontics is that their jaws are fully grown which can mean longer treatments and sometimes oral surgery
Studies have found that today teeth tend to be more crooked than those of people who lived centuries ago1
ldquoAlmost all children in the western world are growing up with crooked teethrdquo said Dr Flutter BDS (London)
The reason is that the shape of the top jaw is determined by the position of the tongue He explains that the tongue
is like a template its ideal position is in the roof of the mouth and then the teeth erupt around it If the tongue is not in the roof of the mouth the top jaw wonrsquot grow to full size so the teeth become crowded
If you observe children they have their mouths open most of the time because the muscles they use to hold their mouth closed are the same ones they chew food with The modern diet is much softer and require less chewing so children donrsquot develop the muscles to hold their mouth closed he says
We definitely need to eat harder food and often food is cut up and pureacuteed for children However by age four children should be able to chew and tear food the same way adults do
Going back to basics
Dr Weston A Price an American dentist studied indigenous communities including Eskimos and Indians of North
America African tribes Australian Aborigines and New Zealand Maori His research found that these communities had beautiful straight teeth and freedom from decay2
Pricersquos research found that within one generation of eating white sugar and flour these same populations developed crooked teeth
Itrsquos recommended based on Pricersquos research to eat nutrient-dense wholefoods such as pasture fed meats wild fish grains that have been sprouted or fermented and organic vegetables3 bull
Are modern diets creating primitive teethDental Surgeon Dr John Flutter spoke to Inform about how the western diet is leading to greater demand for orthodontics in adults and children
Looking for an OrthodontistYou can visit our website guhealthcomau and use the lsquoFind a providerrsquo search tool
References1Australian Institute of Health and Wellbeing (AIHW) ldquoOral health and dental care in Australia key facts and figures 2015rdquo AIHW wwwaihwgovaupublication-detailid=601295543822The Weston A Price Foundation ldquoWeston A Price DDSrdquo Sally Fallon Morell wwwwestonapriceorghealth-topicsweston-a-price-dds 3Rosen Wellness ldquoPioneers of Nutrition Dr Weston A Pricerdquo Bernard Rosen wwwbrwellnesscomnutrition-newsp=235
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 14
Calming foods to alleviate stressLee Holmes is a holistic nutritionist author and yoga teacher She talks to Inform about how to ease stress with calming foods that boost the immune system and soothe inflammation
Words Emma Brown
FEATURE
Food can be a natural form of medicine to deal with stress rather than reaching for a bottle of pills alcohol or eating junk food to cope
When yoursquore feeling agitated low in energy having difficulty sleeping experiencing headaches and tense muscles choose nutrient rich calming foods and add herbs to soothe your body
Holistic nutritionist author and yoga teacher Lee Holmes advises to eat seasonal foods which give your immune system a boost As your immune system can be strained when yoursquore under stress a symptom is frequently catching colds and infections
Vitamin E can help strengthen the immune system simply by eating eight to 10 almonds a day and including avocado in your diet
ldquoAvocados are really good in autumn
theyrsquore good for soothing nerves and anxiety and have lots of B vitamins toordquo says Holmes
Starting your day
Oats are a calming food which can help increase serotonin - a chemical messenger believed to act as a calming mood stabiliser
Lee suggests starting the day with porridge you can also add turmeric to it to reduce inflammation Rather than instant porridge itrsquos best to have traditional or rolled oats See her breakfast recipe on page 16 for cranberry and walnut granola as the omega-3s and B vitamins in walnuts help reduce stress
Nutrients which can combat stress
Magnesium can regulate cortisol creating feelings of wellbeing and helps relax the muscles to calm the body down Leafy
greens including spinach and kale are excellent sources the darker the better
Omega-3 fatty acids are good for the adrenal glands which are activated by stress and help to keep cortisol (the stress hormone) levels from spiking The fatty acids also lower the level of blood fats called triglycerides
ldquoFish especially salmon are one of the best sources of omega-3s as well as flaxseed oil and chia seedsrdquo See Holmesrsquo recipe for salmon chowder on page 17
Chill out by cooking with healing herbs
Basil helps to calm the nervous system down and mint is cooling and calming
Rosemaryrsquos good for soothing headaches Holmes says that sprinkling it onto sweet potato or pumpkin combines vitamin C and anti oxidant
guhealthcomau | INFORM | ISSUE 26 15
rich carbohydrates which also stabilises blood sugars
Indian spices cumin and cardamom are comforting warming and relaxing for the body and they work well with turmeric and nutmeg
Soothe inflammation
Turmeric helps lower inflammation helps with stress and is good for general wellbeing It can be added to curries stir frys scrambled eggs frittatas and rice
Turmeric is also good with oven-roasted vegies such as cauliflower and root vegetables with garlic lemon and oil which caramelises nicely You can also mix it with sauteacuteed greens like kale or spinach says Holmes
Make calming snacks
Easy to make snacks are sliced banana with coconut milk and mint as bananas have potassium and vitamin B-6 which are good for stress
You can make your own trail mix with magnesium rich nuts such as walnuts and almonds with seeds and berries Adding dark chocolate with 85 per cent cocoa can lift your mood however just a small amount too much can make you anxious
Eat your smallest meal at night
As prescribed by Ayurvedic Indian traditional medicine Holmes suggests eating the smallest meal at night and the biggest at lunchtime
If yoursquore overeating ask yourself lsquoAm I really hungry or is it a stress cravingrsquo You can try a five-minute visualisation meditation to distract you from overeating see our featured apps to guide you on page 26
Need help to sleep
Herbal teas including chamomile and lemon myrtle leaf aid sleep You can make your own soothing tea mixes such as with chamomile and lavender Adding nutmeg to a warm drink can also help you sleep bull
To win a copy of Eat Right for Your Shape by Lee Holmes rrp $35 email magazineguhealthcomau telling us how you deal with stress in your life
Recipes and images by Lee Holmes from superchargedfoodcom and her books Heal Your Gut rrp $2995 and Eat Yourself Beautiful Supercharged Food rrp $3500 both published by Murdoch Books
Vitamin E to boost the immune system
bull almonds avocado sunflower seeds and green leafy vegetables
Magnesium to relax muscles
bull leafy green vegetables including spinach and kale
bull beans and nutsbull wholegrains such as brown
rice and whole wheat bread
Omega-3 fatty acids to keep cortisol levels from spiking
bull oily fish such as salmon trout and sardines flaxseed oil and chia seeds
Herbs can alleviate stress symptoms
bull mint and basil are calmingbull rosemary can soothe
headachesbull turmeric helps lower
inflammationbull cumin and cardamom are
relaxing
Herbal teas and warm drinks aid sleep
bull chamomile lavender and lemon myrtle leaf teas
bull add nutmeg to warm drinks
Antioxidant and nutrient rich carbohydrates helps your body cope with stress
bull the best sources are sweet potato and pumpkin See Leersquos recipes on the next pages u
What to eat when yoursquore feeling stressed
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 16
Method
1 Preheat the oven to 180degC and line a baking tray with baking paper
2 Combine the quinoa walnuts cranberries sunflower seeds pepitas almond flakes flaxseeds cinnamon and nutmeg in a bowl and mix well to combine
3 Place the coconut oil in a saucepan over medium heat and heat until it has melted Add the rice malt syrup and vanilla and stir for 30 seconds Remove from the heat
4 Pour the liquid mixture over the dry ingredients and stir well ensuring the dry ingredients are coated thoroughly
5 Transfer the granola to the baking tray in a single layer then cook in the oven for 20 minutes stirring frequently and breaking up any clumps that form
6 Remove from the oven add the coconut flakes and bake for a further five minutes
7 Remove from the oven and cool
8 To serve place in a bowl and top with almond milk It also tastes great on its own
9 This granola keeps for four weeks in an airtight container in a cool dry place
Preparation 10 minutes
Cooking time 35 minutes
Serves Approx 4
Tired of grinding your teeth on over-baked processed ready-made granola Herersquos a basic mix you can make at home
Ingredients
300g (1frac12 cups) quinoa or brown rice flakes
90g (frac34 cup) chopped walnuts
75g (frac12 cup) dried cranberries
3 tablespoons sunflower seeds
2 tablespoons pepitas (pumpkin seeds)
2 tablespoons almond flakes
1 tablespoon flaxseeds
frac12 teaspoon ground cinnamon
frac12 teaspoon freshly grated nutmeg
60ml (frac14 cup) coconut oil
60ml (frac14 cup) rice malt syrup or sweetener of your choice
frac12 teaspoon alcohol-free vanilla extract
15g (frac14 cup) coconut flakes
almond milk to serve
Search for Holmesrsquo recipe for a lsquotoddy tearsquo to soothe inflammation and help with stress on her blog superchargedfoodcom
ldquoThis tea is your drug-free weapon of prevention laced with creamy cashew milk and perfumed with healing spicesrdquo
GF DF VWF
Recipe and image from Eat Yourself
Beautiful Supercharged Food by Lee Holmes rrp $35 published by
Murdoch Books
Cranberryand walnut
granola
RECIPES
guhealthcomau | INFORM | ISSUE 26 17
Ingredients
1 tablespoon extra virgin coconut oil
4 salmon fillets (skin and bones removed)
frac12 onion diced
2 garlic cloves chopped
1 celery stalk diced
frac12 teaspoon curry powder
1 litre (4 cups) chicken stock
2 turnips peeled and cut into 25 cm cubes
1 teaspoon dried parsley
1 cup additive-free coconut milk
Celtic sea salt and freshly cracked black pepper to taste
fresh flat-leaf (Italian) parsley or micro parsley to serve
GF DF SF
Method
1 Melt half the coconut oil in a large frying pan over medium heat Add the salmon and cook for three minutes on each side or until just cooked
2 Set aside until cool enough to handle then flake into pieces
3 Melt the remaining oil in a large saucepan over medium heat Add the onion garlic celery and curry powder and cook stirring frequently for three to four minutes or until the onion is translucent
4 Add the stock turnip and parsley and cook covered for 20 minutes or until the turnip is soft
5 Add the coconut milk and stir to combine then remove from the heat and allow to cool slightly
6 Transfer to a food processor or blender with the flaked salmon and pureacutee until smooth (Alternatively pureacutee the soup before adding the fish)
7 Season to taste garnish with fresh parsley and serve
Preparation 10 minutes
Cooking time 45 minutes
Serves Approx 4
This satisfying anti-inflammatory dish is a great way to get your omega-3s
Recipe and image from Heal Your Gut by
Lee Holmes rrp $2995 published by Murdoch
Books
The fatty acids in salmon have anti-inflammatory properties which have been linked with protection against several
gastrointestinal diseases Theyrsquore good for the adrenal glands which are activated by stress as they help to keep cortisol (the stress hormone) levels from spiking
TOPTIP
WF
Salmon chowder
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 18
A silent diseaseWersquove all experienced gastrointestinal upset at one stage of our lives but for some itrsquos a daily issue
Words Sarah-Jane Collard
FEATURE
Sufferers of coeliac disease and Crohnrsquos disease make up part of this group and due to the ambiguity surrounding these diseases symptoms can go untreated for extended periods of time resulting in further health complications
Coeliac disease
According to Gastroenterological Society of Australia one in a hundred Australians are affected by coeliac disease This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues commonly malabsorption and bowel disorders
Coeliac disease is genetic and those who are born with one of the two genes HLA DQ2 or HLA DQ8 are more susceptible to diagnosis According to Coeliac Australia a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy
Australians both men and women of all ages
Neroli is someone who is familiar with this disease as her husband son and daughter have all been diagnosed with the condition Her daughter Shania was first diagnosed when she was seven after years of being sick ldquoShe would get home
after school and just collapse on the couch and she wasnrsquot growing She kept getting terrible painrdquo
The results came back positive and while her lifestyle would change forever Shania says ldquo[I was] relievedhellipI had been sick for so long with no answer and people telling us that we were crazyrdquo
guhealthcomau | INFORM | ISSUE 26 19
This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too
Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo
Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo
While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo
Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants
Crohnrsquos disease
Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men
People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo
Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups
Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked
about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l
After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo
References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis
She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo
Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I
was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo
Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
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Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 8
FEATURE
At a comprehensive medical one of the components is a stress test To do this yoursquore placed on a treadmill that gets progressively harder until you canrsquot walk or run any further
Why is this called a stress test
Because exercise can place significant stress on your body And sometimes that stress is more than you can bare
Letrsquos talk about stress When yoursquore threatened in any way your body needs to respond in fight or flight mode It decides how stressful the situation is based on the information you have (for example the things you see and hear) and on stored memories such as
what happened last time you were in a similar situation If your body decides the situation is stressful it activates the hypothalamus which is at the base of the brain This initiates a chain of events which ultimately leads to your adrenal glands (located on top of the kidneys) secreting cortisol
In acute situations this process serves a purpose It can save your life But when you experience physical or emotional stress over extended periods of time (chronic stress) it takes its toll on your body This continued activation of the nervous system can impact almost every system of your body including your ability to sleep and the way you store fat
Is stress making you fat
Stress can lead to weight gain it has been proven to lead to increased appetite Studies link cortisol injections (remember cortisol is secreted by the adrenal glands when yoursquore stressed) with increased appetite sugar cravings and weight gain1 Cortisol also mobilises fat cells and aids adipocytes (baby fat cells) to grow up into mature fat cells2
Exercise as stress
As mentioned at the beginning exercise is essentially a stress on your body Like emotional stress it causes the release of cortisol But not all forms of exercise are created equal One study showed
Is exercise stressing you outExercise is a stress on your body As with emotional stress it causes the release of cortisol Here we explore how not all forms of exercise are created equal
Words Gretchen Masters
guhealthcomau | INFORM | ISSUE 26 9
that low intensity exercise reduced cortisol levels while moderate and high-intensity exercise sessions both caused a significant increase in stress on the body3 Which is great in short bursts but can be detrimental if yoursquore constantly exercising at high intensities or if yoursquore doing so when you are already affected by chronic stress
Studies show that increased cortisol levels suppress your immune system which leaves you more susceptible to the cold that is being passed around the office It also inhibits bone formation which can reduce bone density over time Loss of libido loss of menstrual cycle and difficulty conceiving are also associated with high cortisol levels4
The solution
Itrsquos time to tune into your body and strike the right balance The benefits of moderate and high-intensity exercise are too great to list here So therersquos no need to give up your Cross Fit regime or your daily jog just yet
For those of you who are still contemplating joining the gym donrsquot be deterred Therersquos simply too much evidence proving the overwhelming benefits of exercise bull
Gretchen Masters is the founder of Spring Fitness and a regular contributor to Inform
Sleep on itSleep deprivation has also been proven to lead to weight gain Eve Van Cauter director of the Sleep Metabolism and Health Center at the University of Chicago summarises studies proving that people who donrsquot get enough sleep
bull Have increased levels of ghrelin (the hunger hormone) and decreased levels of leptin (the satietyfullness hormone)
bull Consume about 300 calories a day more than when they are well-rested
bull Snack more and do less physical activity5
References1Epel E R Lapidus B McEwen et al Stress may add bite to appetite in women a laboratory study of stress-induced cortisol and eating behaviorPsychoneuroendocrinology 26 37-49 20012Tomlinson JW amp PM Stewart The functional consequences of 11_- hydroxysteroid dehydrogenase expression in adipose tissue Hormone and Metabolism Research 34 746-751 20023Hill EE Zack E Battaglini C Viru M Hackney AC Exercise and circulating cortisol levels the intensity threshold effect Endocrinol Invest 31 587-91 2008 4Ulf Lundberg ldquoStress hormones in health and illness The roles of work and genderrdquo Psychoneuroendocrinology Vol 30 Iss 10 1017ndash1021 5WFMY News ldquoSleep-Deprived People Eat 300 More Calories A Dayrdquo Chelsi Zash wwwarchivedigtriadcomnewsarticle1678791Sleep-Deprived-People-Eat-300-More-Calories-A-Day
Tips to help you strike the right balance between fitness and health
Incorporate at least one rest day and another gentle exercise day each week Gentle exercise could be low-intensity fitness (like walking gentle swimming or a scenic cycle) a restorative yoga class stretching at home or tai-chi
Manage your stress by eating well and sleeping sufficiently then cortisol levels are less likely to spiral out of control
Know when to say lsquonorsquo If yoursquore feeling stressed and frustrated it may be tempting to go for a run to let off steam But you might benefit more from a gentle walk in the fresh air to slow your body down Different people respond in different ways try it and see how you feel
Be consistent If you regularly train at moderate to high-intensities the stress response will reduce overtime So that sprint session you do tomorrow will cause less cortisol release than it did this time last year
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 10
FEATURE
Let stress go and calm the busy mind In the jungle of modern life we often work long hours with hectic schedules competing for time for exercise family friends and to complete longer lists of things to do So how do we avoid succumbing to stress
Words Emma Brown
Positive psychologist Sarah-Jayne Whiston says that humans find it difficult to let stress go and calm down quickly after a stressful period But there are simple exercises that help you do just that
Work well by checking in and chilling out
Our minds bounce from one idea to another often filling us with anxiety known as the lsquomonkey mindrsquo1
Next time yoursquore feeling pressured and occupied with stressful thoughts from a looming deadline or a conflict
in the workplace stop and note whatrsquos around you
Observing five things like a coloured wall chair desk a tea cup and poster is a mindfulness exercise which helps you to come back into the present moment and calm the lsquomonkey mindrsquo
Humans can get caught up in thinking about the past lsquoI wish Irsquod done thatrsquo and focus on what went wrong at work and how to alleviate it
By stopping and paying deliberate attention to the present this allows you to check in to not get caught up in the
past nor concerned about the future The psychologist advises setting reminders such as a timer on your phone or a sticker on your laptop to prompt you to do this mindfulness exercise at work
ldquoI recommend trying to cultivate more of a mindful way of being at work which is a key skill for life in generalrdquo
Meditation is really about where you place your attention or focus Meditating using a mindfulness exercise is a practical way to bring your focus to the present moment and an effective tool to cope with stress long term
guhealthcomau | INFORM | ISSUE 26 11
ldquoAll we have is the here and now not the argument last night nor the deadline at the end of the dayrdquo
The benefits of mindfulness exercises include a calmer mind more clarity and awareness decreased heart rate and blood pressure says Sarah-Jayne
A strategy to counter against negative thoughts is to also focus on gratitude when practicing to be present This also helps to keep a perspective of whatrsquos worthy to focus on
Note the three WWWrsquos
Notice things around you to be grateful for and savour them Check in and note (the three WWWrsquos) lsquoWhat went well for me todayrsquo
What did I achieve
What was a good thing that happened
What did I handle well better than before
It can be as simple as lsquoI was able to breathe in and out well todayrsquo By focusing on things that are working well such as positive relationships it helps when something isnrsquot going well so next time you can find a way through it says Sarah-Jayne
Lions and tigers and bears oh my
The characters in The Wizard of Oz increased their stress when they navigated the cowardly lionrsquos jungle by repeating their fears lsquolions and tigers and bears oh myrsquo
Mindfulness techniques can help you to avoid doing this to practice letting
work stresses go and cultivate an attitude where you mindfully leave work at work This also helps to avoid globalising an issue such as by making your whole life about a conflict at work
ldquoI see a lot of fear from work and deadline pressure our demanding work lives donrsquot seem to be getting easier so when you leave work donrsquot take it home Prioritise your time off to reflect and experience stillnessrdquo
Sarah-Jayne asks her clients to write down their concerns and everything they have to do at work then lock it in a filing cabinet and leave it there when they depart the building
Or if you do take work home such as checking emails or finishing a report set a boundary lsquoIrsquoll work till 7pm then stop I wonrsquot check my emails after thatrsquo
Putting in more hours causes you to not get enough sleep and be less
productive ldquoDonrsquot find an excuse as to why you canrsquot stop after that deadline - turn your phone offrdquo
Cool down to avoid burnout
Sarah-Jayne works with executives and creative professionals with highly demanding careers who are constantly in a state of drive
They have a drive to work harder make more money and work hard at the gym too When yoursquore constantly in a state of drive you can easily burnout she says
1
2
3
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 12
We need some drive to perform but when therersquos too much without time off to recover we go into alarm then straight to burn out We need calm and time off too Itrsquos important to allow ourselves down time such as at lunchtime before or after work and adhering to work boundaries to get present cool down recover and repair
How to go from red to blue
If for example yoursquore working late getting up at 5am for adrenalin pumping
exercise a parent or you have a hectic social life itrsquos imperative to have some calming gentle and soothing experiences in your routine From yoga Pilates stretching taking the dog for a walk or spending time in nature
You can still move your body but allow it to rest and recover Avoid burning the candle at both ends by taking time out with cooling sessions that release adrenalin rather than constantly pushing yourself further Slowing down can be as good as sleeping says Sarah-Jayne
Instead of running at lunchtime which creates adrenalin and increases the stress hormone cortisol see our article lsquoIs exercise stressing you outrsquo on page 8 Itrsquos just as important to slow down and sit in the park to spot 10 different colours to be in the present
Itrsquos important to manage stress to balance between stillness time on and time off to allow yourself to day dream and bring your attention back to the present to refresh and refocus
As the Compassionate mind approach The three circles model diagram (below) shows the three parts of the circle are different types of emotions the red circle deals with alarm anxious feelings where cortisol is high which activates the fight or flight response We need alarm for protection to be ready to react quickly in an emergency2
The blue circle is the incentive and resource focused system where
we create energy and purpose Characterised by feelings of drive and excitement designed to motivate us to seek out the things we want to survive and prosper
The green one is the soothing and contentment system which enables us to bring peacefulness and slowing down to help restore balance such as the feelings you get from meditation feeling safe calm and connected
The red protection system can over-ride the cool and rational resulting in being defensive very quickly getting angry or anxious
Sarah-Jayne explains that we need to move between all three parts of the circle from red to green to blue Like how a cat easily moves from the red zone to defend themselves from a predator the green zone when looking for food then to a content blue mode bull
References1Psychology Today ldquoQuieting the Monkey Mind with Meditationrdquo Robert Puff PhD wwwpsychologytodaycomblogmeditation-modern-life201110quieting-the-monkey-mind-meditation2Netmums ldquoCMA The Three Circles modelrdquo wwwnetmumscomwomanhealth-and-happinessmaking-mums-happycma-the-three-circles-model
Compassionate mind approachThe three circles model
Incentive resource-focusedWanting pursuing
achieving and consumingActivating
Drive | excite | vitality
Content | safe | connected
Non-wanting affiliative focusedSafeness-kindness
Soothing
Anger | anxiety |disgust
Threat-focusedProtection and safety-seeking
Activatinginhibiting
guhealthcomau | INFORM | ISSUE 26 13
IN FOCUS
Having braces is seen as a rite of passage for teenagers however adults are taking a bigger bite out of orthodontics
Therersquos a growing demand for adults to use orthodontics to correct crooked teeth and jaw alignment problems in Australia As between 1994 and 2013 people who were uncomfortable about their dental appearance increased from 20 to nearly 27 per cent1
The main difference in adult orthodontics is that their jaws are fully grown which can mean longer treatments and sometimes oral surgery
Studies have found that today teeth tend to be more crooked than those of people who lived centuries ago1
ldquoAlmost all children in the western world are growing up with crooked teethrdquo said Dr Flutter BDS (London)
The reason is that the shape of the top jaw is determined by the position of the tongue He explains that the tongue
is like a template its ideal position is in the roof of the mouth and then the teeth erupt around it If the tongue is not in the roof of the mouth the top jaw wonrsquot grow to full size so the teeth become crowded
If you observe children they have their mouths open most of the time because the muscles they use to hold their mouth closed are the same ones they chew food with The modern diet is much softer and require less chewing so children donrsquot develop the muscles to hold their mouth closed he says
We definitely need to eat harder food and often food is cut up and pureacuteed for children However by age four children should be able to chew and tear food the same way adults do
Going back to basics
Dr Weston A Price an American dentist studied indigenous communities including Eskimos and Indians of North
America African tribes Australian Aborigines and New Zealand Maori His research found that these communities had beautiful straight teeth and freedom from decay2
Pricersquos research found that within one generation of eating white sugar and flour these same populations developed crooked teeth
Itrsquos recommended based on Pricersquos research to eat nutrient-dense wholefoods such as pasture fed meats wild fish grains that have been sprouted or fermented and organic vegetables3 bull
Are modern diets creating primitive teethDental Surgeon Dr John Flutter spoke to Inform about how the western diet is leading to greater demand for orthodontics in adults and children
Looking for an OrthodontistYou can visit our website guhealthcomau and use the lsquoFind a providerrsquo search tool
References1Australian Institute of Health and Wellbeing (AIHW) ldquoOral health and dental care in Australia key facts and figures 2015rdquo AIHW wwwaihwgovaupublication-detailid=601295543822The Weston A Price Foundation ldquoWeston A Price DDSrdquo Sally Fallon Morell wwwwestonapriceorghealth-topicsweston-a-price-dds 3Rosen Wellness ldquoPioneers of Nutrition Dr Weston A Pricerdquo Bernard Rosen wwwbrwellnesscomnutrition-newsp=235
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 14
Calming foods to alleviate stressLee Holmes is a holistic nutritionist author and yoga teacher She talks to Inform about how to ease stress with calming foods that boost the immune system and soothe inflammation
Words Emma Brown
FEATURE
Food can be a natural form of medicine to deal with stress rather than reaching for a bottle of pills alcohol or eating junk food to cope
When yoursquore feeling agitated low in energy having difficulty sleeping experiencing headaches and tense muscles choose nutrient rich calming foods and add herbs to soothe your body
Holistic nutritionist author and yoga teacher Lee Holmes advises to eat seasonal foods which give your immune system a boost As your immune system can be strained when yoursquore under stress a symptom is frequently catching colds and infections
Vitamin E can help strengthen the immune system simply by eating eight to 10 almonds a day and including avocado in your diet
ldquoAvocados are really good in autumn
theyrsquore good for soothing nerves and anxiety and have lots of B vitamins toordquo says Holmes
Starting your day
Oats are a calming food which can help increase serotonin - a chemical messenger believed to act as a calming mood stabiliser
Lee suggests starting the day with porridge you can also add turmeric to it to reduce inflammation Rather than instant porridge itrsquos best to have traditional or rolled oats See her breakfast recipe on page 16 for cranberry and walnut granola as the omega-3s and B vitamins in walnuts help reduce stress
Nutrients which can combat stress
Magnesium can regulate cortisol creating feelings of wellbeing and helps relax the muscles to calm the body down Leafy
greens including spinach and kale are excellent sources the darker the better
Omega-3 fatty acids are good for the adrenal glands which are activated by stress and help to keep cortisol (the stress hormone) levels from spiking The fatty acids also lower the level of blood fats called triglycerides
ldquoFish especially salmon are one of the best sources of omega-3s as well as flaxseed oil and chia seedsrdquo See Holmesrsquo recipe for salmon chowder on page 17
Chill out by cooking with healing herbs
Basil helps to calm the nervous system down and mint is cooling and calming
Rosemaryrsquos good for soothing headaches Holmes says that sprinkling it onto sweet potato or pumpkin combines vitamin C and anti oxidant
guhealthcomau | INFORM | ISSUE 26 15
rich carbohydrates which also stabilises blood sugars
Indian spices cumin and cardamom are comforting warming and relaxing for the body and they work well with turmeric and nutmeg
Soothe inflammation
Turmeric helps lower inflammation helps with stress and is good for general wellbeing It can be added to curries stir frys scrambled eggs frittatas and rice
Turmeric is also good with oven-roasted vegies such as cauliflower and root vegetables with garlic lemon and oil which caramelises nicely You can also mix it with sauteacuteed greens like kale or spinach says Holmes
Make calming snacks
Easy to make snacks are sliced banana with coconut milk and mint as bananas have potassium and vitamin B-6 which are good for stress
You can make your own trail mix with magnesium rich nuts such as walnuts and almonds with seeds and berries Adding dark chocolate with 85 per cent cocoa can lift your mood however just a small amount too much can make you anxious
Eat your smallest meal at night
As prescribed by Ayurvedic Indian traditional medicine Holmes suggests eating the smallest meal at night and the biggest at lunchtime
If yoursquore overeating ask yourself lsquoAm I really hungry or is it a stress cravingrsquo You can try a five-minute visualisation meditation to distract you from overeating see our featured apps to guide you on page 26
Need help to sleep
Herbal teas including chamomile and lemon myrtle leaf aid sleep You can make your own soothing tea mixes such as with chamomile and lavender Adding nutmeg to a warm drink can also help you sleep bull
To win a copy of Eat Right for Your Shape by Lee Holmes rrp $35 email magazineguhealthcomau telling us how you deal with stress in your life
Recipes and images by Lee Holmes from superchargedfoodcom and her books Heal Your Gut rrp $2995 and Eat Yourself Beautiful Supercharged Food rrp $3500 both published by Murdoch Books
Vitamin E to boost the immune system
bull almonds avocado sunflower seeds and green leafy vegetables
Magnesium to relax muscles
bull leafy green vegetables including spinach and kale
bull beans and nutsbull wholegrains such as brown
rice and whole wheat bread
Omega-3 fatty acids to keep cortisol levels from spiking
bull oily fish such as salmon trout and sardines flaxseed oil and chia seeds
Herbs can alleviate stress symptoms
bull mint and basil are calmingbull rosemary can soothe
headachesbull turmeric helps lower
inflammationbull cumin and cardamom are
relaxing
Herbal teas and warm drinks aid sleep
bull chamomile lavender and lemon myrtle leaf teas
bull add nutmeg to warm drinks
Antioxidant and nutrient rich carbohydrates helps your body cope with stress
bull the best sources are sweet potato and pumpkin See Leersquos recipes on the next pages u
What to eat when yoursquore feeling stressed
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 16
Method
1 Preheat the oven to 180degC and line a baking tray with baking paper
2 Combine the quinoa walnuts cranberries sunflower seeds pepitas almond flakes flaxseeds cinnamon and nutmeg in a bowl and mix well to combine
3 Place the coconut oil in a saucepan over medium heat and heat until it has melted Add the rice malt syrup and vanilla and stir for 30 seconds Remove from the heat
4 Pour the liquid mixture over the dry ingredients and stir well ensuring the dry ingredients are coated thoroughly
5 Transfer the granola to the baking tray in a single layer then cook in the oven for 20 minutes stirring frequently and breaking up any clumps that form
6 Remove from the oven add the coconut flakes and bake for a further five minutes
7 Remove from the oven and cool
8 To serve place in a bowl and top with almond milk It also tastes great on its own
9 This granola keeps for four weeks in an airtight container in a cool dry place
Preparation 10 minutes
Cooking time 35 minutes
Serves Approx 4
Tired of grinding your teeth on over-baked processed ready-made granola Herersquos a basic mix you can make at home
Ingredients
300g (1frac12 cups) quinoa or brown rice flakes
90g (frac34 cup) chopped walnuts
75g (frac12 cup) dried cranberries
3 tablespoons sunflower seeds
2 tablespoons pepitas (pumpkin seeds)
2 tablespoons almond flakes
1 tablespoon flaxseeds
frac12 teaspoon ground cinnamon
frac12 teaspoon freshly grated nutmeg
60ml (frac14 cup) coconut oil
60ml (frac14 cup) rice malt syrup or sweetener of your choice
frac12 teaspoon alcohol-free vanilla extract
15g (frac14 cup) coconut flakes
almond milk to serve
Search for Holmesrsquo recipe for a lsquotoddy tearsquo to soothe inflammation and help with stress on her blog superchargedfoodcom
ldquoThis tea is your drug-free weapon of prevention laced with creamy cashew milk and perfumed with healing spicesrdquo
GF DF VWF
Recipe and image from Eat Yourself
Beautiful Supercharged Food by Lee Holmes rrp $35 published by
Murdoch Books
Cranberryand walnut
granola
RECIPES
guhealthcomau | INFORM | ISSUE 26 17
Ingredients
1 tablespoon extra virgin coconut oil
4 salmon fillets (skin and bones removed)
frac12 onion diced
2 garlic cloves chopped
1 celery stalk diced
frac12 teaspoon curry powder
1 litre (4 cups) chicken stock
2 turnips peeled and cut into 25 cm cubes
1 teaspoon dried parsley
1 cup additive-free coconut milk
Celtic sea salt and freshly cracked black pepper to taste
fresh flat-leaf (Italian) parsley or micro parsley to serve
GF DF SF
Method
1 Melt half the coconut oil in a large frying pan over medium heat Add the salmon and cook for three minutes on each side or until just cooked
2 Set aside until cool enough to handle then flake into pieces
3 Melt the remaining oil in a large saucepan over medium heat Add the onion garlic celery and curry powder and cook stirring frequently for three to four minutes or until the onion is translucent
4 Add the stock turnip and parsley and cook covered for 20 minutes or until the turnip is soft
5 Add the coconut milk and stir to combine then remove from the heat and allow to cool slightly
6 Transfer to a food processor or blender with the flaked salmon and pureacutee until smooth (Alternatively pureacutee the soup before adding the fish)
7 Season to taste garnish with fresh parsley and serve
Preparation 10 minutes
Cooking time 45 minutes
Serves Approx 4
This satisfying anti-inflammatory dish is a great way to get your omega-3s
Recipe and image from Heal Your Gut by
Lee Holmes rrp $2995 published by Murdoch
Books
The fatty acids in salmon have anti-inflammatory properties which have been linked with protection against several
gastrointestinal diseases Theyrsquore good for the adrenal glands which are activated by stress as they help to keep cortisol (the stress hormone) levels from spiking
TOPTIP
WF
Salmon chowder
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 18
A silent diseaseWersquove all experienced gastrointestinal upset at one stage of our lives but for some itrsquos a daily issue
Words Sarah-Jane Collard
FEATURE
Sufferers of coeliac disease and Crohnrsquos disease make up part of this group and due to the ambiguity surrounding these diseases symptoms can go untreated for extended periods of time resulting in further health complications
Coeliac disease
According to Gastroenterological Society of Australia one in a hundred Australians are affected by coeliac disease This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues commonly malabsorption and bowel disorders
Coeliac disease is genetic and those who are born with one of the two genes HLA DQ2 or HLA DQ8 are more susceptible to diagnosis According to Coeliac Australia a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy
Australians both men and women of all ages
Neroli is someone who is familiar with this disease as her husband son and daughter have all been diagnosed with the condition Her daughter Shania was first diagnosed when she was seven after years of being sick ldquoShe would get home
after school and just collapse on the couch and she wasnrsquot growing She kept getting terrible painrdquo
The results came back positive and while her lifestyle would change forever Shania says ldquo[I was] relievedhellipI had been sick for so long with no answer and people telling us that we were crazyrdquo
guhealthcomau | INFORM | ISSUE 26 19
This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too
Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo
Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo
While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo
Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants
Crohnrsquos disease
Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men
People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo
Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups
Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked
about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l
After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo
References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis
She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo
Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I
was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo
Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 9
that low intensity exercise reduced cortisol levels while moderate and high-intensity exercise sessions both caused a significant increase in stress on the body3 Which is great in short bursts but can be detrimental if yoursquore constantly exercising at high intensities or if yoursquore doing so when you are already affected by chronic stress
Studies show that increased cortisol levels suppress your immune system which leaves you more susceptible to the cold that is being passed around the office It also inhibits bone formation which can reduce bone density over time Loss of libido loss of menstrual cycle and difficulty conceiving are also associated with high cortisol levels4
The solution
Itrsquos time to tune into your body and strike the right balance The benefits of moderate and high-intensity exercise are too great to list here So therersquos no need to give up your Cross Fit regime or your daily jog just yet
For those of you who are still contemplating joining the gym donrsquot be deterred Therersquos simply too much evidence proving the overwhelming benefits of exercise bull
Gretchen Masters is the founder of Spring Fitness and a regular contributor to Inform
Sleep on itSleep deprivation has also been proven to lead to weight gain Eve Van Cauter director of the Sleep Metabolism and Health Center at the University of Chicago summarises studies proving that people who donrsquot get enough sleep
bull Have increased levels of ghrelin (the hunger hormone) and decreased levels of leptin (the satietyfullness hormone)
bull Consume about 300 calories a day more than when they are well-rested
bull Snack more and do less physical activity5
References1Epel E R Lapidus B McEwen et al Stress may add bite to appetite in women a laboratory study of stress-induced cortisol and eating behaviorPsychoneuroendocrinology 26 37-49 20012Tomlinson JW amp PM Stewart The functional consequences of 11_- hydroxysteroid dehydrogenase expression in adipose tissue Hormone and Metabolism Research 34 746-751 20023Hill EE Zack E Battaglini C Viru M Hackney AC Exercise and circulating cortisol levels the intensity threshold effect Endocrinol Invest 31 587-91 2008 4Ulf Lundberg ldquoStress hormones in health and illness The roles of work and genderrdquo Psychoneuroendocrinology Vol 30 Iss 10 1017ndash1021 5WFMY News ldquoSleep-Deprived People Eat 300 More Calories A Dayrdquo Chelsi Zash wwwarchivedigtriadcomnewsarticle1678791Sleep-Deprived-People-Eat-300-More-Calories-A-Day
Tips to help you strike the right balance between fitness and health
Incorporate at least one rest day and another gentle exercise day each week Gentle exercise could be low-intensity fitness (like walking gentle swimming or a scenic cycle) a restorative yoga class stretching at home or tai-chi
Manage your stress by eating well and sleeping sufficiently then cortisol levels are less likely to spiral out of control
Know when to say lsquonorsquo If yoursquore feeling stressed and frustrated it may be tempting to go for a run to let off steam But you might benefit more from a gentle walk in the fresh air to slow your body down Different people respond in different ways try it and see how you feel
Be consistent If you regularly train at moderate to high-intensities the stress response will reduce overtime So that sprint session you do tomorrow will cause less cortisol release than it did this time last year
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 10
FEATURE
Let stress go and calm the busy mind In the jungle of modern life we often work long hours with hectic schedules competing for time for exercise family friends and to complete longer lists of things to do So how do we avoid succumbing to stress
Words Emma Brown
Positive psychologist Sarah-Jayne Whiston says that humans find it difficult to let stress go and calm down quickly after a stressful period But there are simple exercises that help you do just that
Work well by checking in and chilling out
Our minds bounce from one idea to another often filling us with anxiety known as the lsquomonkey mindrsquo1
Next time yoursquore feeling pressured and occupied with stressful thoughts from a looming deadline or a conflict
in the workplace stop and note whatrsquos around you
Observing five things like a coloured wall chair desk a tea cup and poster is a mindfulness exercise which helps you to come back into the present moment and calm the lsquomonkey mindrsquo
Humans can get caught up in thinking about the past lsquoI wish Irsquod done thatrsquo and focus on what went wrong at work and how to alleviate it
By stopping and paying deliberate attention to the present this allows you to check in to not get caught up in the
past nor concerned about the future The psychologist advises setting reminders such as a timer on your phone or a sticker on your laptop to prompt you to do this mindfulness exercise at work
ldquoI recommend trying to cultivate more of a mindful way of being at work which is a key skill for life in generalrdquo
Meditation is really about where you place your attention or focus Meditating using a mindfulness exercise is a practical way to bring your focus to the present moment and an effective tool to cope with stress long term
guhealthcomau | INFORM | ISSUE 26 11
ldquoAll we have is the here and now not the argument last night nor the deadline at the end of the dayrdquo
The benefits of mindfulness exercises include a calmer mind more clarity and awareness decreased heart rate and blood pressure says Sarah-Jayne
A strategy to counter against negative thoughts is to also focus on gratitude when practicing to be present This also helps to keep a perspective of whatrsquos worthy to focus on
Note the three WWWrsquos
Notice things around you to be grateful for and savour them Check in and note (the three WWWrsquos) lsquoWhat went well for me todayrsquo
What did I achieve
What was a good thing that happened
What did I handle well better than before
It can be as simple as lsquoI was able to breathe in and out well todayrsquo By focusing on things that are working well such as positive relationships it helps when something isnrsquot going well so next time you can find a way through it says Sarah-Jayne
Lions and tigers and bears oh my
The characters in The Wizard of Oz increased their stress when they navigated the cowardly lionrsquos jungle by repeating their fears lsquolions and tigers and bears oh myrsquo
Mindfulness techniques can help you to avoid doing this to practice letting
work stresses go and cultivate an attitude where you mindfully leave work at work This also helps to avoid globalising an issue such as by making your whole life about a conflict at work
ldquoI see a lot of fear from work and deadline pressure our demanding work lives donrsquot seem to be getting easier so when you leave work donrsquot take it home Prioritise your time off to reflect and experience stillnessrdquo
Sarah-Jayne asks her clients to write down their concerns and everything they have to do at work then lock it in a filing cabinet and leave it there when they depart the building
Or if you do take work home such as checking emails or finishing a report set a boundary lsquoIrsquoll work till 7pm then stop I wonrsquot check my emails after thatrsquo
Putting in more hours causes you to not get enough sleep and be less
productive ldquoDonrsquot find an excuse as to why you canrsquot stop after that deadline - turn your phone offrdquo
Cool down to avoid burnout
Sarah-Jayne works with executives and creative professionals with highly demanding careers who are constantly in a state of drive
They have a drive to work harder make more money and work hard at the gym too When yoursquore constantly in a state of drive you can easily burnout she says
1
2
3
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 12
We need some drive to perform but when therersquos too much without time off to recover we go into alarm then straight to burn out We need calm and time off too Itrsquos important to allow ourselves down time such as at lunchtime before or after work and adhering to work boundaries to get present cool down recover and repair
How to go from red to blue
If for example yoursquore working late getting up at 5am for adrenalin pumping
exercise a parent or you have a hectic social life itrsquos imperative to have some calming gentle and soothing experiences in your routine From yoga Pilates stretching taking the dog for a walk or spending time in nature
You can still move your body but allow it to rest and recover Avoid burning the candle at both ends by taking time out with cooling sessions that release adrenalin rather than constantly pushing yourself further Slowing down can be as good as sleeping says Sarah-Jayne
Instead of running at lunchtime which creates adrenalin and increases the stress hormone cortisol see our article lsquoIs exercise stressing you outrsquo on page 8 Itrsquos just as important to slow down and sit in the park to spot 10 different colours to be in the present
Itrsquos important to manage stress to balance between stillness time on and time off to allow yourself to day dream and bring your attention back to the present to refresh and refocus
As the Compassionate mind approach The three circles model diagram (below) shows the three parts of the circle are different types of emotions the red circle deals with alarm anxious feelings where cortisol is high which activates the fight or flight response We need alarm for protection to be ready to react quickly in an emergency2
The blue circle is the incentive and resource focused system where
we create energy and purpose Characterised by feelings of drive and excitement designed to motivate us to seek out the things we want to survive and prosper
The green one is the soothing and contentment system which enables us to bring peacefulness and slowing down to help restore balance such as the feelings you get from meditation feeling safe calm and connected
The red protection system can over-ride the cool and rational resulting in being defensive very quickly getting angry or anxious
Sarah-Jayne explains that we need to move between all three parts of the circle from red to green to blue Like how a cat easily moves from the red zone to defend themselves from a predator the green zone when looking for food then to a content blue mode bull
References1Psychology Today ldquoQuieting the Monkey Mind with Meditationrdquo Robert Puff PhD wwwpsychologytodaycomblogmeditation-modern-life201110quieting-the-monkey-mind-meditation2Netmums ldquoCMA The Three Circles modelrdquo wwwnetmumscomwomanhealth-and-happinessmaking-mums-happycma-the-three-circles-model
Compassionate mind approachThe three circles model
Incentive resource-focusedWanting pursuing
achieving and consumingActivating
Drive | excite | vitality
Content | safe | connected
Non-wanting affiliative focusedSafeness-kindness
Soothing
Anger | anxiety |disgust
Threat-focusedProtection and safety-seeking
Activatinginhibiting
guhealthcomau | INFORM | ISSUE 26 13
IN FOCUS
Having braces is seen as a rite of passage for teenagers however adults are taking a bigger bite out of orthodontics
Therersquos a growing demand for adults to use orthodontics to correct crooked teeth and jaw alignment problems in Australia As between 1994 and 2013 people who were uncomfortable about their dental appearance increased from 20 to nearly 27 per cent1
The main difference in adult orthodontics is that their jaws are fully grown which can mean longer treatments and sometimes oral surgery
Studies have found that today teeth tend to be more crooked than those of people who lived centuries ago1
ldquoAlmost all children in the western world are growing up with crooked teethrdquo said Dr Flutter BDS (London)
The reason is that the shape of the top jaw is determined by the position of the tongue He explains that the tongue
is like a template its ideal position is in the roof of the mouth and then the teeth erupt around it If the tongue is not in the roof of the mouth the top jaw wonrsquot grow to full size so the teeth become crowded
If you observe children they have their mouths open most of the time because the muscles they use to hold their mouth closed are the same ones they chew food with The modern diet is much softer and require less chewing so children donrsquot develop the muscles to hold their mouth closed he says
We definitely need to eat harder food and often food is cut up and pureacuteed for children However by age four children should be able to chew and tear food the same way adults do
Going back to basics
Dr Weston A Price an American dentist studied indigenous communities including Eskimos and Indians of North
America African tribes Australian Aborigines and New Zealand Maori His research found that these communities had beautiful straight teeth and freedom from decay2
Pricersquos research found that within one generation of eating white sugar and flour these same populations developed crooked teeth
Itrsquos recommended based on Pricersquos research to eat nutrient-dense wholefoods such as pasture fed meats wild fish grains that have been sprouted or fermented and organic vegetables3 bull
Are modern diets creating primitive teethDental Surgeon Dr John Flutter spoke to Inform about how the western diet is leading to greater demand for orthodontics in adults and children
Looking for an OrthodontistYou can visit our website guhealthcomau and use the lsquoFind a providerrsquo search tool
References1Australian Institute of Health and Wellbeing (AIHW) ldquoOral health and dental care in Australia key facts and figures 2015rdquo AIHW wwwaihwgovaupublication-detailid=601295543822The Weston A Price Foundation ldquoWeston A Price DDSrdquo Sally Fallon Morell wwwwestonapriceorghealth-topicsweston-a-price-dds 3Rosen Wellness ldquoPioneers of Nutrition Dr Weston A Pricerdquo Bernard Rosen wwwbrwellnesscomnutrition-newsp=235
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 14
Calming foods to alleviate stressLee Holmes is a holistic nutritionist author and yoga teacher She talks to Inform about how to ease stress with calming foods that boost the immune system and soothe inflammation
Words Emma Brown
FEATURE
Food can be a natural form of medicine to deal with stress rather than reaching for a bottle of pills alcohol or eating junk food to cope
When yoursquore feeling agitated low in energy having difficulty sleeping experiencing headaches and tense muscles choose nutrient rich calming foods and add herbs to soothe your body
Holistic nutritionist author and yoga teacher Lee Holmes advises to eat seasonal foods which give your immune system a boost As your immune system can be strained when yoursquore under stress a symptom is frequently catching colds and infections
Vitamin E can help strengthen the immune system simply by eating eight to 10 almonds a day and including avocado in your diet
ldquoAvocados are really good in autumn
theyrsquore good for soothing nerves and anxiety and have lots of B vitamins toordquo says Holmes
Starting your day
Oats are a calming food which can help increase serotonin - a chemical messenger believed to act as a calming mood stabiliser
Lee suggests starting the day with porridge you can also add turmeric to it to reduce inflammation Rather than instant porridge itrsquos best to have traditional or rolled oats See her breakfast recipe on page 16 for cranberry and walnut granola as the omega-3s and B vitamins in walnuts help reduce stress
Nutrients which can combat stress
Magnesium can regulate cortisol creating feelings of wellbeing and helps relax the muscles to calm the body down Leafy
greens including spinach and kale are excellent sources the darker the better
Omega-3 fatty acids are good for the adrenal glands which are activated by stress and help to keep cortisol (the stress hormone) levels from spiking The fatty acids also lower the level of blood fats called triglycerides
ldquoFish especially salmon are one of the best sources of omega-3s as well as flaxseed oil and chia seedsrdquo See Holmesrsquo recipe for salmon chowder on page 17
Chill out by cooking with healing herbs
Basil helps to calm the nervous system down and mint is cooling and calming
Rosemaryrsquos good for soothing headaches Holmes says that sprinkling it onto sweet potato or pumpkin combines vitamin C and anti oxidant
guhealthcomau | INFORM | ISSUE 26 15
rich carbohydrates which also stabilises blood sugars
Indian spices cumin and cardamom are comforting warming and relaxing for the body and they work well with turmeric and nutmeg
Soothe inflammation
Turmeric helps lower inflammation helps with stress and is good for general wellbeing It can be added to curries stir frys scrambled eggs frittatas and rice
Turmeric is also good with oven-roasted vegies such as cauliflower and root vegetables with garlic lemon and oil which caramelises nicely You can also mix it with sauteacuteed greens like kale or spinach says Holmes
Make calming snacks
Easy to make snacks are sliced banana with coconut milk and mint as bananas have potassium and vitamin B-6 which are good for stress
You can make your own trail mix with magnesium rich nuts such as walnuts and almonds with seeds and berries Adding dark chocolate with 85 per cent cocoa can lift your mood however just a small amount too much can make you anxious
Eat your smallest meal at night
As prescribed by Ayurvedic Indian traditional medicine Holmes suggests eating the smallest meal at night and the biggest at lunchtime
If yoursquore overeating ask yourself lsquoAm I really hungry or is it a stress cravingrsquo You can try a five-minute visualisation meditation to distract you from overeating see our featured apps to guide you on page 26
Need help to sleep
Herbal teas including chamomile and lemon myrtle leaf aid sleep You can make your own soothing tea mixes such as with chamomile and lavender Adding nutmeg to a warm drink can also help you sleep bull
To win a copy of Eat Right for Your Shape by Lee Holmes rrp $35 email magazineguhealthcomau telling us how you deal with stress in your life
Recipes and images by Lee Holmes from superchargedfoodcom and her books Heal Your Gut rrp $2995 and Eat Yourself Beautiful Supercharged Food rrp $3500 both published by Murdoch Books
Vitamin E to boost the immune system
bull almonds avocado sunflower seeds and green leafy vegetables
Magnesium to relax muscles
bull leafy green vegetables including spinach and kale
bull beans and nutsbull wholegrains such as brown
rice and whole wheat bread
Omega-3 fatty acids to keep cortisol levels from spiking
bull oily fish such as salmon trout and sardines flaxseed oil and chia seeds
Herbs can alleviate stress symptoms
bull mint and basil are calmingbull rosemary can soothe
headachesbull turmeric helps lower
inflammationbull cumin and cardamom are
relaxing
Herbal teas and warm drinks aid sleep
bull chamomile lavender and lemon myrtle leaf teas
bull add nutmeg to warm drinks
Antioxidant and nutrient rich carbohydrates helps your body cope with stress
bull the best sources are sweet potato and pumpkin See Leersquos recipes on the next pages u
What to eat when yoursquore feeling stressed
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 16
Method
1 Preheat the oven to 180degC and line a baking tray with baking paper
2 Combine the quinoa walnuts cranberries sunflower seeds pepitas almond flakes flaxseeds cinnamon and nutmeg in a bowl and mix well to combine
3 Place the coconut oil in a saucepan over medium heat and heat until it has melted Add the rice malt syrup and vanilla and stir for 30 seconds Remove from the heat
4 Pour the liquid mixture over the dry ingredients and stir well ensuring the dry ingredients are coated thoroughly
5 Transfer the granola to the baking tray in a single layer then cook in the oven for 20 minutes stirring frequently and breaking up any clumps that form
6 Remove from the oven add the coconut flakes and bake for a further five minutes
7 Remove from the oven and cool
8 To serve place in a bowl and top with almond milk It also tastes great on its own
9 This granola keeps for four weeks in an airtight container in a cool dry place
Preparation 10 minutes
Cooking time 35 minutes
Serves Approx 4
Tired of grinding your teeth on over-baked processed ready-made granola Herersquos a basic mix you can make at home
Ingredients
300g (1frac12 cups) quinoa or brown rice flakes
90g (frac34 cup) chopped walnuts
75g (frac12 cup) dried cranberries
3 tablespoons sunflower seeds
2 tablespoons pepitas (pumpkin seeds)
2 tablespoons almond flakes
1 tablespoon flaxseeds
frac12 teaspoon ground cinnamon
frac12 teaspoon freshly grated nutmeg
60ml (frac14 cup) coconut oil
60ml (frac14 cup) rice malt syrup or sweetener of your choice
frac12 teaspoon alcohol-free vanilla extract
15g (frac14 cup) coconut flakes
almond milk to serve
Search for Holmesrsquo recipe for a lsquotoddy tearsquo to soothe inflammation and help with stress on her blog superchargedfoodcom
ldquoThis tea is your drug-free weapon of prevention laced with creamy cashew milk and perfumed with healing spicesrdquo
GF DF VWF
Recipe and image from Eat Yourself
Beautiful Supercharged Food by Lee Holmes rrp $35 published by
Murdoch Books
Cranberryand walnut
granola
RECIPES
guhealthcomau | INFORM | ISSUE 26 17
Ingredients
1 tablespoon extra virgin coconut oil
4 salmon fillets (skin and bones removed)
frac12 onion diced
2 garlic cloves chopped
1 celery stalk diced
frac12 teaspoon curry powder
1 litre (4 cups) chicken stock
2 turnips peeled and cut into 25 cm cubes
1 teaspoon dried parsley
1 cup additive-free coconut milk
Celtic sea salt and freshly cracked black pepper to taste
fresh flat-leaf (Italian) parsley or micro parsley to serve
GF DF SF
Method
1 Melt half the coconut oil in a large frying pan over medium heat Add the salmon and cook for three minutes on each side or until just cooked
2 Set aside until cool enough to handle then flake into pieces
3 Melt the remaining oil in a large saucepan over medium heat Add the onion garlic celery and curry powder and cook stirring frequently for three to four minutes or until the onion is translucent
4 Add the stock turnip and parsley and cook covered for 20 minutes or until the turnip is soft
5 Add the coconut milk and stir to combine then remove from the heat and allow to cool slightly
6 Transfer to a food processor or blender with the flaked salmon and pureacutee until smooth (Alternatively pureacutee the soup before adding the fish)
7 Season to taste garnish with fresh parsley and serve
Preparation 10 minutes
Cooking time 45 minutes
Serves Approx 4
This satisfying anti-inflammatory dish is a great way to get your omega-3s
Recipe and image from Heal Your Gut by
Lee Holmes rrp $2995 published by Murdoch
Books
The fatty acids in salmon have anti-inflammatory properties which have been linked with protection against several
gastrointestinal diseases Theyrsquore good for the adrenal glands which are activated by stress as they help to keep cortisol (the stress hormone) levels from spiking
TOPTIP
WF
Salmon chowder
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 18
A silent diseaseWersquove all experienced gastrointestinal upset at one stage of our lives but for some itrsquos a daily issue
Words Sarah-Jane Collard
FEATURE
Sufferers of coeliac disease and Crohnrsquos disease make up part of this group and due to the ambiguity surrounding these diseases symptoms can go untreated for extended periods of time resulting in further health complications
Coeliac disease
According to Gastroenterological Society of Australia one in a hundred Australians are affected by coeliac disease This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues commonly malabsorption and bowel disorders
Coeliac disease is genetic and those who are born with one of the two genes HLA DQ2 or HLA DQ8 are more susceptible to diagnosis According to Coeliac Australia a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy
Australians both men and women of all ages
Neroli is someone who is familiar with this disease as her husband son and daughter have all been diagnosed with the condition Her daughter Shania was first diagnosed when she was seven after years of being sick ldquoShe would get home
after school and just collapse on the couch and she wasnrsquot growing She kept getting terrible painrdquo
The results came back positive and while her lifestyle would change forever Shania says ldquo[I was] relievedhellipI had been sick for so long with no answer and people telling us that we were crazyrdquo
guhealthcomau | INFORM | ISSUE 26 19
This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too
Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo
Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo
While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo
Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants
Crohnrsquos disease
Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men
People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo
Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups
Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked
about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l
After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo
References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis
She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo
Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I
was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo
Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 10
FEATURE
Let stress go and calm the busy mind In the jungle of modern life we often work long hours with hectic schedules competing for time for exercise family friends and to complete longer lists of things to do So how do we avoid succumbing to stress
Words Emma Brown
Positive psychologist Sarah-Jayne Whiston says that humans find it difficult to let stress go and calm down quickly after a stressful period But there are simple exercises that help you do just that
Work well by checking in and chilling out
Our minds bounce from one idea to another often filling us with anxiety known as the lsquomonkey mindrsquo1
Next time yoursquore feeling pressured and occupied with stressful thoughts from a looming deadline or a conflict
in the workplace stop and note whatrsquos around you
Observing five things like a coloured wall chair desk a tea cup and poster is a mindfulness exercise which helps you to come back into the present moment and calm the lsquomonkey mindrsquo
Humans can get caught up in thinking about the past lsquoI wish Irsquod done thatrsquo and focus on what went wrong at work and how to alleviate it
By stopping and paying deliberate attention to the present this allows you to check in to not get caught up in the
past nor concerned about the future The psychologist advises setting reminders such as a timer on your phone or a sticker on your laptop to prompt you to do this mindfulness exercise at work
ldquoI recommend trying to cultivate more of a mindful way of being at work which is a key skill for life in generalrdquo
Meditation is really about where you place your attention or focus Meditating using a mindfulness exercise is a practical way to bring your focus to the present moment and an effective tool to cope with stress long term
guhealthcomau | INFORM | ISSUE 26 11
ldquoAll we have is the here and now not the argument last night nor the deadline at the end of the dayrdquo
The benefits of mindfulness exercises include a calmer mind more clarity and awareness decreased heart rate and blood pressure says Sarah-Jayne
A strategy to counter against negative thoughts is to also focus on gratitude when practicing to be present This also helps to keep a perspective of whatrsquos worthy to focus on
Note the three WWWrsquos
Notice things around you to be grateful for and savour them Check in and note (the three WWWrsquos) lsquoWhat went well for me todayrsquo
What did I achieve
What was a good thing that happened
What did I handle well better than before
It can be as simple as lsquoI was able to breathe in and out well todayrsquo By focusing on things that are working well such as positive relationships it helps when something isnrsquot going well so next time you can find a way through it says Sarah-Jayne
Lions and tigers and bears oh my
The characters in The Wizard of Oz increased their stress when they navigated the cowardly lionrsquos jungle by repeating their fears lsquolions and tigers and bears oh myrsquo
Mindfulness techniques can help you to avoid doing this to practice letting
work stresses go and cultivate an attitude where you mindfully leave work at work This also helps to avoid globalising an issue such as by making your whole life about a conflict at work
ldquoI see a lot of fear from work and deadline pressure our demanding work lives donrsquot seem to be getting easier so when you leave work donrsquot take it home Prioritise your time off to reflect and experience stillnessrdquo
Sarah-Jayne asks her clients to write down their concerns and everything they have to do at work then lock it in a filing cabinet and leave it there when they depart the building
Or if you do take work home such as checking emails or finishing a report set a boundary lsquoIrsquoll work till 7pm then stop I wonrsquot check my emails after thatrsquo
Putting in more hours causes you to not get enough sleep and be less
productive ldquoDonrsquot find an excuse as to why you canrsquot stop after that deadline - turn your phone offrdquo
Cool down to avoid burnout
Sarah-Jayne works with executives and creative professionals with highly demanding careers who are constantly in a state of drive
They have a drive to work harder make more money and work hard at the gym too When yoursquore constantly in a state of drive you can easily burnout she says
1
2
3
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 12
We need some drive to perform but when therersquos too much without time off to recover we go into alarm then straight to burn out We need calm and time off too Itrsquos important to allow ourselves down time such as at lunchtime before or after work and adhering to work boundaries to get present cool down recover and repair
How to go from red to blue
If for example yoursquore working late getting up at 5am for adrenalin pumping
exercise a parent or you have a hectic social life itrsquos imperative to have some calming gentle and soothing experiences in your routine From yoga Pilates stretching taking the dog for a walk or spending time in nature
You can still move your body but allow it to rest and recover Avoid burning the candle at both ends by taking time out with cooling sessions that release adrenalin rather than constantly pushing yourself further Slowing down can be as good as sleeping says Sarah-Jayne
Instead of running at lunchtime which creates adrenalin and increases the stress hormone cortisol see our article lsquoIs exercise stressing you outrsquo on page 8 Itrsquos just as important to slow down and sit in the park to spot 10 different colours to be in the present
Itrsquos important to manage stress to balance between stillness time on and time off to allow yourself to day dream and bring your attention back to the present to refresh and refocus
As the Compassionate mind approach The three circles model diagram (below) shows the three parts of the circle are different types of emotions the red circle deals with alarm anxious feelings where cortisol is high which activates the fight or flight response We need alarm for protection to be ready to react quickly in an emergency2
The blue circle is the incentive and resource focused system where
we create energy and purpose Characterised by feelings of drive and excitement designed to motivate us to seek out the things we want to survive and prosper
The green one is the soothing and contentment system which enables us to bring peacefulness and slowing down to help restore balance such as the feelings you get from meditation feeling safe calm and connected
The red protection system can over-ride the cool and rational resulting in being defensive very quickly getting angry or anxious
Sarah-Jayne explains that we need to move between all three parts of the circle from red to green to blue Like how a cat easily moves from the red zone to defend themselves from a predator the green zone when looking for food then to a content blue mode bull
References1Psychology Today ldquoQuieting the Monkey Mind with Meditationrdquo Robert Puff PhD wwwpsychologytodaycomblogmeditation-modern-life201110quieting-the-monkey-mind-meditation2Netmums ldquoCMA The Three Circles modelrdquo wwwnetmumscomwomanhealth-and-happinessmaking-mums-happycma-the-three-circles-model
Compassionate mind approachThe three circles model
Incentive resource-focusedWanting pursuing
achieving and consumingActivating
Drive | excite | vitality
Content | safe | connected
Non-wanting affiliative focusedSafeness-kindness
Soothing
Anger | anxiety |disgust
Threat-focusedProtection and safety-seeking
Activatinginhibiting
guhealthcomau | INFORM | ISSUE 26 13
IN FOCUS
Having braces is seen as a rite of passage for teenagers however adults are taking a bigger bite out of orthodontics
Therersquos a growing demand for adults to use orthodontics to correct crooked teeth and jaw alignment problems in Australia As between 1994 and 2013 people who were uncomfortable about their dental appearance increased from 20 to nearly 27 per cent1
The main difference in adult orthodontics is that their jaws are fully grown which can mean longer treatments and sometimes oral surgery
Studies have found that today teeth tend to be more crooked than those of people who lived centuries ago1
ldquoAlmost all children in the western world are growing up with crooked teethrdquo said Dr Flutter BDS (London)
The reason is that the shape of the top jaw is determined by the position of the tongue He explains that the tongue
is like a template its ideal position is in the roof of the mouth and then the teeth erupt around it If the tongue is not in the roof of the mouth the top jaw wonrsquot grow to full size so the teeth become crowded
If you observe children they have their mouths open most of the time because the muscles they use to hold their mouth closed are the same ones they chew food with The modern diet is much softer and require less chewing so children donrsquot develop the muscles to hold their mouth closed he says
We definitely need to eat harder food and often food is cut up and pureacuteed for children However by age four children should be able to chew and tear food the same way adults do
Going back to basics
Dr Weston A Price an American dentist studied indigenous communities including Eskimos and Indians of North
America African tribes Australian Aborigines and New Zealand Maori His research found that these communities had beautiful straight teeth and freedom from decay2
Pricersquos research found that within one generation of eating white sugar and flour these same populations developed crooked teeth
Itrsquos recommended based on Pricersquos research to eat nutrient-dense wholefoods such as pasture fed meats wild fish grains that have been sprouted or fermented and organic vegetables3 bull
Are modern diets creating primitive teethDental Surgeon Dr John Flutter spoke to Inform about how the western diet is leading to greater demand for orthodontics in adults and children
Looking for an OrthodontistYou can visit our website guhealthcomau and use the lsquoFind a providerrsquo search tool
References1Australian Institute of Health and Wellbeing (AIHW) ldquoOral health and dental care in Australia key facts and figures 2015rdquo AIHW wwwaihwgovaupublication-detailid=601295543822The Weston A Price Foundation ldquoWeston A Price DDSrdquo Sally Fallon Morell wwwwestonapriceorghealth-topicsweston-a-price-dds 3Rosen Wellness ldquoPioneers of Nutrition Dr Weston A Pricerdquo Bernard Rosen wwwbrwellnesscomnutrition-newsp=235
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 14
Calming foods to alleviate stressLee Holmes is a holistic nutritionist author and yoga teacher She talks to Inform about how to ease stress with calming foods that boost the immune system and soothe inflammation
Words Emma Brown
FEATURE
Food can be a natural form of medicine to deal with stress rather than reaching for a bottle of pills alcohol or eating junk food to cope
When yoursquore feeling agitated low in energy having difficulty sleeping experiencing headaches and tense muscles choose nutrient rich calming foods and add herbs to soothe your body
Holistic nutritionist author and yoga teacher Lee Holmes advises to eat seasonal foods which give your immune system a boost As your immune system can be strained when yoursquore under stress a symptom is frequently catching colds and infections
Vitamin E can help strengthen the immune system simply by eating eight to 10 almonds a day and including avocado in your diet
ldquoAvocados are really good in autumn
theyrsquore good for soothing nerves and anxiety and have lots of B vitamins toordquo says Holmes
Starting your day
Oats are a calming food which can help increase serotonin - a chemical messenger believed to act as a calming mood stabiliser
Lee suggests starting the day with porridge you can also add turmeric to it to reduce inflammation Rather than instant porridge itrsquos best to have traditional or rolled oats See her breakfast recipe on page 16 for cranberry and walnut granola as the omega-3s and B vitamins in walnuts help reduce stress
Nutrients which can combat stress
Magnesium can regulate cortisol creating feelings of wellbeing and helps relax the muscles to calm the body down Leafy
greens including spinach and kale are excellent sources the darker the better
Omega-3 fatty acids are good for the adrenal glands which are activated by stress and help to keep cortisol (the stress hormone) levels from spiking The fatty acids also lower the level of blood fats called triglycerides
ldquoFish especially salmon are one of the best sources of omega-3s as well as flaxseed oil and chia seedsrdquo See Holmesrsquo recipe for salmon chowder on page 17
Chill out by cooking with healing herbs
Basil helps to calm the nervous system down and mint is cooling and calming
Rosemaryrsquos good for soothing headaches Holmes says that sprinkling it onto sweet potato or pumpkin combines vitamin C and anti oxidant
guhealthcomau | INFORM | ISSUE 26 15
rich carbohydrates which also stabilises blood sugars
Indian spices cumin and cardamom are comforting warming and relaxing for the body and they work well with turmeric and nutmeg
Soothe inflammation
Turmeric helps lower inflammation helps with stress and is good for general wellbeing It can be added to curries stir frys scrambled eggs frittatas and rice
Turmeric is also good with oven-roasted vegies such as cauliflower and root vegetables with garlic lemon and oil which caramelises nicely You can also mix it with sauteacuteed greens like kale or spinach says Holmes
Make calming snacks
Easy to make snacks are sliced banana with coconut milk and mint as bananas have potassium and vitamin B-6 which are good for stress
You can make your own trail mix with magnesium rich nuts such as walnuts and almonds with seeds and berries Adding dark chocolate with 85 per cent cocoa can lift your mood however just a small amount too much can make you anxious
Eat your smallest meal at night
As prescribed by Ayurvedic Indian traditional medicine Holmes suggests eating the smallest meal at night and the biggest at lunchtime
If yoursquore overeating ask yourself lsquoAm I really hungry or is it a stress cravingrsquo You can try a five-minute visualisation meditation to distract you from overeating see our featured apps to guide you on page 26
Need help to sleep
Herbal teas including chamomile and lemon myrtle leaf aid sleep You can make your own soothing tea mixes such as with chamomile and lavender Adding nutmeg to a warm drink can also help you sleep bull
To win a copy of Eat Right for Your Shape by Lee Holmes rrp $35 email magazineguhealthcomau telling us how you deal with stress in your life
Recipes and images by Lee Holmes from superchargedfoodcom and her books Heal Your Gut rrp $2995 and Eat Yourself Beautiful Supercharged Food rrp $3500 both published by Murdoch Books
Vitamin E to boost the immune system
bull almonds avocado sunflower seeds and green leafy vegetables
Magnesium to relax muscles
bull leafy green vegetables including spinach and kale
bull beans and nutsbull wholegrains such as brown
rice and whole wheat bread
Omega-3 fatty acids to keep cortisol levels from spiking
bull oily fish such as salmon trout and sardines flaxseed oil and chia seeds
Herbs can alleviate stress symptoms
bull mint and basil are calmingbull rosemary can soothe
headachesbull turmeric helps lower
inflammationbull cumin and cardamom are
relaxing
Herbal teas and warm drinks aid sleep
bull chamomile lavender and lemon myrtle leaf teas
bull add nutmeg to warm drinks
Antioxidant and nutrient rich carbohydrates helps your body cope with stress
bull the best sources are sweet potato and pumpkin See Leersquos recipes on the next pages u
What to eat when yoursquore feeling stressed
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 16
Method
1 Preheat the oven to 180degC and line a baking tray with baking paper
2 Combine the quinoa walnuts cranberries sunflower seeds pepitas almond flakes flaxseeds cinnamon and nutmeg in a bowl and mix well to combine
3 Place the coconut oil in a saucepan over medium heat and heat until it has melted Add the rice malt syrup and vanilla and stir for 30 seconds Remove from the heat
4 Pour the liquid mixture over the dry ingredients and stir well ensuring the dry ingredients are coated thoroughly
5 Transfer the granola to the baking tray in a single layer then cook in the oven for 20 minutes stirring frequently and breaking up any clumps that form
6 Remove from the oven add the coconut flakes and bake for a further five minutes
7 Remove from the oven and cool
8 To serve place in a bowl and top with almond milk It also tastes great on its own
9 This granola keeps for four weeks in an airtight container in a cool dry place
Preparation 10 minutes
Cooking time 35 minutes
Serves Approx 4
Tired of grinding your teeth on over-baked processed ready-made granola Herersquos a basic mix you can make at home
Ingredients
300g (1frac12 cups) quinoa or brown rice flakes
90g (frac34 cup) chopped walnuts
75g (frac12 cup) dried cranberries
3 tablespoons sunflower seeds
2 tablespoons pepitas (pumpkin seeds)
2 tablespoons almond flakes
1 tablespoon flaxseeds
frac12 teaspoon ground cinnamon
frac12 teaspoon freshly grated nutmeg
60ml (frac14 cup) coconut oil
60ml (frac14 cup) rice malt syrup or sweetener of your choice
frac12 teaspoon alcohol-free vanilla extract
15g (frac14 cup) coconut flakes
almond milk to serve
Search for Holmesrsquo recipe for a lsquotoddy tearsquo to soothe inflammation and help with stress on her blog superchargedfoodcom
ldquoThis tea is your drug-free weapon of prevention laced with creamy cashew milk and perfumed with healing spicesrdquo
GF DF VWF
Recipe and image from Eat Yourself
Beautiful Supercharged Food by Lee Holmes rrp $35 published by
Murdoch Books
Cranberryand walnut
granola
RECIPES
guhealthcomau | INFORM | ISSUE 26 17
Ingredients
1 tablespoon extra virgin coconut oil
4 salmon fillets (skin and bones removed)
frac12 onion diced
2 garlic cloves chopped
1 celery stalk diced
frac12 teaspoon curry powder
1 litre (4 cups) chicken stock
2 turnips peeled and cut into 25 cm cubes
1 teaspoon dried parsley
1 cup additive-free coconut milk
Celtic sea salt and freshly cracked black pepper to taste
fresh flat-leaf (Italian) parsley or micro parsley to serve
GF DF SF
Method
1 Melt half the coconut oil in a large frying pan over medium heat Add the salmon and cook for three minutes on each side or until just cooked
2 Set aside until cool enough to handle then flake into pieces
3 Melt the remaining oil in a large saucepan over medium heat Add the onion garlic celery and curry powder and cook stirring frequently for three to four minutes or until the onion is translucent
4 Add the stock turnip and parsley and cook covered for 20 minutes or until the turnip is soft
5 Add the coconut milk and stir to combine then remove from the heat and allow to cool slightly
6 Transfer to a food processor or blender with the flaked salmon and pureacutee until smooth (Alternatively pureacutee the soup before adding the fish)
7 Season to taste garnish with fresh parsley and serve
Preparation 10 minutes
Cooking time 45 minutes
Serves Approx 4
This satisfying anti-inflammatory dish is a great way to get your omega-3s
Recipe and image from Heal Your Gut by
Lee Holmes rrp $2995 published by Murdoch
Books
The fatty acids in salmon have anti-inflammatory properties which have been linked with protection against several
gastrointestinal diseases Theyrsquore good for the adrenal glands which are activated by stress as they help to keep cortisol (the stress hormone) levels from spiking
TOPTIP
WF
Salmon chowder
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 18
A silent diseaseWersquove all experienced gastrointestinal upset at one stage of our lives but for some itrsquos a daily issue
Words Sarah-Jane Collard
FEATURE
Sufferers of coeliac disease and Crohnrsquos disease make up part of this group and due to the ambiguity surrounding these diseases symptoms can go untreated for extended periods of time resulting in further health complications
Coeliac disease
According to Gastroenterological Society of Australia one in a hundred Australians are affected by coeliac disease This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues commonly malabsorption and bowel disorders
Coeliac disease is genetic and those who are born with one of the two genes HLA DQ2 or HLA DQ8 are more susceptible to diagnosis According to Coeliac Australia a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy
Australians both men and women of all ages
Neroli is someone who is familiar with this disease as her husband son and daughter have all been diagnosed with the condition Her daughter Shania was first diagnosed when she was seven after years of being sick ldquoShe would get home
after school and just collapse on the couch and she wasnrsquot growing She kept getting terrible painrdquo
The results came back positive and while her lifestyle would change forever Shania says ldquo[I was] relievedhellipI had been sick for so long with no answer and people telling us that we were crazyrdquo
guhealthcomau | INFORM | ISSUE 26 19
This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too
Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo
Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo
While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo
Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants
Crohnrsquos disease
Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men
People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo
Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups
Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked
about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l
After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo
References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis
She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo
Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I
was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo
Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
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Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 11
ldquoAll we have is the here and now not the argument last night nor the deadline at the end of the dayrdquo
The benefits of mindfulness exercises include a calmer mind more clarity and awareness decreased heart rate and blood pressure says Sarah-Jayne
A strategy to counter against negative thoughts is to also focus on gratitude when practicing to be present This also helps to keep a perspective of whatrsquos worthy to focus on
Note the three WWWrsquos
Notice things around you to be grateful for and savour them Check in and note (the three WWWrsquos) lsquoWhat went well for me todayrsquo
What did I achieve
What was a good thing that happened
What did I handle well better than before
It can be as simple as lsquoI was able to breathe in and out well todayrsquo By focusing on things that are working well such as positive relationships it helps when something isnrsquot going well so next time you can find a way through it says Sarah-Jayne
Lions and tigers and bears oh my
The characters in The Wizard of Oz increased their stress when they navigated the cowardly lionrsquos jungle by repeating their fears lsquolions and tigers and bears oh myrsquo
Mindfulness techniques can help you to avoid doing this to practice letting
work stresses go and cultivate an attitude where you mindfully leave work at work This also helps to avoid globalising an issue such as by making your whole life about a conflict at work
ldquoI see a lot of fear from work and deadline pressure our demanding work lives donrsquot seem to be getting easier so when you leave work donrsquot take it home Prioritise your time off to reflect and experience stillnessrdquo
Sarah-Jayne asks her clients to write down their concerns and everything they have to do at work then lock it in a filing cabinet and leave it there when they depart the building
Or if you do take work home such as checking emails or finishing a report set a boundary lsquoIrsquoll work till 7pm then stop I wonrsquot check my emails after thatrsquo
Putting in more hours causes you to not get enough sleep and be less
productive ldquoDonrsquot find an excuse as to why you canrsquot stop after that deadline - turn your phone offrdquo
Cool down to avoid burnout
Sarah-Jayne works with executives and creative professionals with highly demanding careers who are constantly in a state of drive
They have a drive to work harder make more money and work hard at the gym too When yoursquore constantly in a state of drive you can easily burnout she says
1
2
3
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 12
We need some drive to perform but when therersquos too much without time off to recover we go into alarm then straight to burn out We need calm and time off too Itrsquos important to allow ourselves down time such as at lunchtime before or after work and adhering to work boundaries to get present cool down recover and repair
How to go from red to blue
If for example yoursquore working late getting up at 5am for adrenalin pumping
exercise a parent or you have a hectic social life itrsquos imperative to have some calming gentle and soothing experiences in your routine From yoga Pilates stretching taking the dog for a walk or spending time in nature
You can still move your body but allow it to rest and recover Avoid burning the candle at both ends by taking time out with cooling sessions that release adrenalin rather than constantly pushing yourself further Slowing down can be as good as sleeping says Sarah-Jayne
Instead of running at lunchtime which creates adrenalin and increases the stress hormone cortisol see our article lsquoIs exercise stressing you outrsquo on page 8 Itrsquos just as important to slow down and sit in the park to spot 10 different colours to be in the present
Itrsquos important to manage stress to balance between stillness time on and time off to allow yourself to day dream and bring your attention back to the present to refresh and refocus
As the Compassionate mind approach The three circles model diagram (below) shows the three parts of the circle are different types of emotions the red circle deals with alarm anxious feelings where cortisol is high which activates the fight or flight response We need alarm for protection to be ready to react quickly in an emergency2
The blue circle is the incentive and resource focused system where
we create energy and purpose Characterised by feelings of drive and excitement designed to motivate us to seek out the things we want to survive and prosper
The green one is the soothing and contentment system which enables us to bring peacefulness and slowing down to help restore balance such as the feelings you get from meditation feeling safe calm and connected
The red protection system can over-ride the cool and rational resulting in being defensive very quickly getting angry or anxious
Sarah-Jayne explains that we need to move between all three parts of the circle from red to green to blue Like how a cat easily moves from the red zone to defend themselves from a predator the green zone when looking for food then to a content blue mode bull
References1Psychology Today ldquoQuieting the Monkey Mind with Meditationrdquo Robert Puff PhD wwwpsychologytodaycomblogmeditation-modern-life201110quieting-the-monkey-mind-meditation2Netmums ldquoCMA The Three Circles modelrdquo wwwnetmumscomwomanhealth-and-happinessmaking-mums-happycma-the-three-circles-model
Compassionate mind approachThe three circles model
Incentive resource-focusedWanting pursuing
achieving and consumingActivating
Drive | excite | vitality
Content | safe | connected
Non-wanting affiliative focusedSafeness-kindness
Soothing
Anger | anxiety |disgust
Threat-focusedProtection and safety-seeking
Activatinginhibiting
guhealthcomau | INFORM | ISSUE 26 13
IN FOCUS
Having braces is seen as a rite of passage for teenagers however adults are taking a bigger bite out of orthodontics
Therersquos a growing demand for adults to use orthodontics to correct crooked teeth and jaw alignment problems in Australia As between 1994 and 2013 people who were uncomfortable about their dental appearance increased from 20 to nearly 27 per cent1
The main difference in adult orthodontics is that their jaws are fully grown which can mean longer treatments and sometimes oral surgery
Studies have found that today teeth tend to be more crooked than those of people who lived centuries ago1
ldquoAlmost all children in the western world are growing up with crooked teethrdquo said Dr Flutter BDS (London)
The reason is that the shape of the top jaw is determined by the position of the tongue He explains that the tongue
is like a template its ideal position is in the roof of the mouth and then the teeth erupt around it If the tongue is not in the roof of the mouth the top jaw wonrsquot grow to full size so the teeth become crowded
If you observe children they have their mouths open most of the time because the muscles they use to hold their mouth closed are the same ones they chew food with The modern diet is much softer and require less chewing so children donrsquot develop the muscles to hold their mouth closed he says
We definitely need to eat harder food and often food is cut up and pureacuteed for children However by age four children should be able to chew and tear food the same way adults do
Going back to basics
Dr Weston A Price an American dentist studied indigenous communities including Eskimos and Indians of North
America African tribes Australian Aborigines and New Zealand Maori His research found that these communities had beautiful straight teeth and freedom from decay2
Pricersquos research found that within one generation of eating white sugar and flour these same populations developed crooked teeth
Itrsquos recommended based on Pricersquos research to eat nutrient-dense wholefoods such as pasture fed meats wild fish grains that have been sprouted or fermented and organic vegetables3 bull
Are modern diets creating primitive teethDental Surgeon Dr John Flutter spoke to Inform about how the western diet is leading to greater demand for orthodontics in adults and children
Looking for an OrthodontistYou can visit our website guhealthcomau and use the lsquoFind a providerrsquo search tool
References1Australian Institute of Health and Wellbeing (AIHW) ldquoOral health and dental care in Australia key facts and figures 2015rdquo AIHW wwwaihwgovaupublication-detailid=601295543822The Weston A Price Foundation ldquoWeston A Price DDSrdquo Sally Fallon Morell wwwwestonapriceorghealth-topicsweston-a-price-dds 3Rosen Wellness ldquoPioneers of Nutrition Dr Weston A Pricerdquo Bernard Rosen wwwbrwellnesscomnutrition-newsp=235
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 14
Calming foods to alleviate stressLee Holmes is a holistic nutritionist author and yoga teacher She talks to Inform about how to ease stress with calming foods that boost the immune system and soothe inflammation
Words Emma Brown
FEATURE
Food can be a natural form of medicine to deal with stress rather than reaching for a bottle of pills alcohol or eating junk food to cope
When yoursquore feeling agitated low in energy having difficulty sleeping experiencing headaches and tense muscles choose nutrient rich calming foods and add herbs to soothe your body
Holistic nutritionist author and yoga teacher Lee Holmes advises to eat seasonal foods which give your immune system a boost As your immune system can be strained when yoursquore under stress a symptom is frequently catching colds and infections
Vitamin E can help strengthen the immune system simply by eating eight to 10 almonds a day and including avocado in your diet
ldquoAvocados are really good in autumn
theyrsquore good for soothing nerves and anxiety and have lots of B vitamins toordquo says Holmes
Starting your day
Oats are a calming food which can help increase serotonin - a chemical messenger believed to act as a calming mood stabiliser
Lee suggests starting the day with porridge you can also add turmeric to it to reduce inflammation Rather than instant porridge itrsquos best to have traditional or rolled oats See her breakfast recipe on page 16 for cranberry and walnut granola as the omega-3s and B vitamins in walnuts help reduce stress
Nutrients which can combat stress
Magnesium can regulate cortisol creating feelings of wellbeing and helps relax the muscles to calm the body down Leafy
greens including spinach and kale are excellent sources the darker the better
Omega-3 fatty acids are good for the adrenal glands which are activated by stress and help to keep cortisol (the stress hormone) levels from spiking The fatty acids also lower the level of blood fats called triglycerides
ldquoFish especially salmon are one of the best sources of omega-3s as well as flaxseed oil and chia seedsrdquo See Holmesrsquo recipe for salmon chowder on page 17
Chill out by cooking with healing herbs
Basil helps to calm the nervous system down and mint is cooling and calming
Rosemaryrsquos good for soothing headaches Holmes says that sprinkling it onto sweet potato or pumpkin combines vitamin C and anti oxidant
guhealthcomau | INFORM | ISSUE 26 15
rich carbohydrates which also stabilises blood sugars
Indian spices cumin and cardamom are comforting warming and relaxing for the body and they work well with turmeric and nutmeg
Soothe inflammation
Turmeric helps lower inflammation helps with stress and is good for general wellbeing It can be added to curries stir frys scrambled eggs frittatas and rice
Turmeric is also good with oven-roasted vegies such as cauliflower and root vegetables with garlic lemon and oil which caramelises nicely You can also mix it with sauteacuteed greens like kale or spinach says Holmes
Make calming snacks
Easy to make snacks are sliced banana with coconut milk and mint as bananas have potassium and vitamin B-6 which are good for stress
You can make your own trail mix with magnesium rich nuts such as walnuts and almonds with seeds and berries Adding dark chocolate with 85 per cent cocoa can lift your mood however just a small amount too much can make you anxious
Eat your smallest meal at night
As prescribed by Ayurvedic Indian traditional medicine Holmes suggests eating the smallest meal at night and the biggest at lunchtime
If yoursquore overeating ask yourself lsquoAm I really hungry or is it a stress cravingrsquo You can try a five-minute visualisation meditation to distract you from overeating see our featured apps to guide you on page 26
Need help to sleep
Herbal teas including chamomile and lemon myrtle leaf aid sleep You can make your own soothing tea mixes such as with chamomile and lavender Adding nutmeg to a warm drink can also help you sleep bull
To win a copy of Eat Right for Your Shape by Lee Holmes rrp $35 email magazineguhealthcomau telling us how you deal with stress in your life
Recipes and images by Lee Holmes from superchargedfoodcom and her books Heal Your Gut rrp $2995 and Eat Yourself Beautiful Supercharged Food rrp $3500 both published by Murdoch Books
Vitamin E to boost the immune system
bull almonds avocado sunflower seeds and green leafy vegetables
Magnesium to relax muscles
bull leafy green vegetables including spinach and kale
bull beans and nutsbull wholegrains such as brown
rice and whole wheat bread
Omega-3 fatty acids to keep cortisol levels from spiking
bull oily fish such as salmon trout and sardines flaxseed oil and chia seeds
Herbs can alleviate stress symptoms
bull mint and basil are calmingbull rosemary can soothe
headachesbull turmeric helps lower
inflammationbull cumin and cardamom are
relaxing
Herbal teas and warm drinks aid sleep
bull chamomile lavender and lemon myrtle leaf teas
bull add nutmeg to warm drinks
Antioxidant and nutrient rich carbohydrates helps your body cope with stress
bull the best sources are sweet potato and pumpkin See Leersquos recipes on the next pages u
What to eat when yoursquore feeling stressed
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 16
Method
1 Preheat the oven to 180degC and line a baking tray with baking paper
2 Combine the quinoa walnuts cranberries sunflower seeds pepitas almond flakes flaxseeds cinnamon and nutmeg in a bowl and mix well to combine
3 Place the coconut oil in a saucepan over medium heat and heat until it has melted Add the rice malt syrup and vanilla and stir for 30 seconds Remove from the heat
4 Pour the liquid mixture over the dry ingredients and stir well ensuring the dry ingredients are coated thoroughly
5 Transfer the granola to the baking tray in a single layer then cook in the oven for 20 minutes stirring frequently and breaking up any clumps that form
6 Remove from the oven add the coconut flakes and bake for a further five minutes
7 Remove from the oven and cool
8 To serve place in a bowl and top with almond milk It also tastes great on its own
9 This granola keeps for four weeks in an airtight container in a cool dry place
Preparation 10 minutes
Cooking time 35 minutes
Serves Approx 4
Tired of grinding your teeth on over-baked processed ready-made granola Herersquos a basic mix you can make at home
Ingredients
300g (1frac12 cups) quinoa or brown rice flakes
90g (frac34 cup) chopped walnuts
75g (frac12 cup) dried cranberries
3 tablespoons sunflower seeds
2 tablespoons pepitas (pumpkin seeds)
2 tablespoons almond flakes
1 tablespoon flaxseeds
frac12 teaspoon ground cinnamon
frac12 teaspoon freshly grated nutmeg
60ml (frac14 cup) coconut oil
60ml (frac14 cup) rice malt syrup or sweetener of your choice
frac12 teaspoon alcohol-free vanilla extract
15g (frac14 cup) coconut flakes
almond milk to serve
Search for Holmesrsquo recipe for a lsquotoddy tearsquo to soothe inflammation and help with stress on her blog superchargedfoodcom
ldquoThis tea is your drug-free weapon of prevention laced with creamy cashew milk and perfumed with healing spicesrdquo
GF DF VWF
Recipe and image from Eat Yourself
Beautiful Supercharged Food by Lee Holmes rrp $35 published by
Murdoch Books
Cranberryand walnut
granola
RECIPES
guhealthcomau | INFORM | ISSUE 26 17
Ingredients
1 tablespoon extra virgin coconut oil
4 salmon fillets (skin and bones removed)
frac12 onion diced
2 garlic cloves chopped
1 celery stalk diced
frac12 teaspoon curry powder
1 litre (4 cups) chicken stock
2 turnips peeled and cut into 25 cm cubes
1 teaspoon dried parsley
1 cup additive-free coconut milk
Celtic sea salt and freshly cracked black pepper to taste
fresh flat-leaf (Italian) parsley or micro parsley to serve
GF DF SF
Method
1 Melt half the coconut oil in a large frying pan over medium heat Add the salmon and cook for three minutes on each side or until just cooked
2 Set aside until cool enough to handle then flake into pieces
3 Melt the remaining oil in a large saucepan over medium heat Add the onion garlic celery and curry powder and cook stirring frequently for three to four minutes or until the onion is translucent
4 Add the stock turnip and parsley and cook covered for 20 minutes or until the turnip is soft
5 Add the coconut milk and stir to combine then remove from the heat and allow to cool slightly
6 Transfer to a food processor or blender with the flaked salmon and pureacutee until smooth (Alternatively pureacutee the soup before adding the fish)
7 Season to taste garnish with fresh parsley and serve
Preparation 10 minutes
Cooking time 45 minutes
Serves Approx 4
This satisfying anti-inflammatory dish is a great way to get your omega-3s
Recipe and image from Heal Your Gut by
Lee Holmes rrp $2995 published by Murdoch
Books
The fatty acids in salmon have anti-inflammatory properties which have been linked with protection against several
gastrointestinal diseases Theyrsquore good for the adrenal glands which are activated by stress as they help to keep cortisol (the stress hormone) levels from spiking
TOPTIP
WF
Salmon chowder
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 18
A silent diseaseWersquove all experienced gastrointestinal upset at one stage of our lives but for some itrsquos a daily issue
Words Sarah-Jane Collard
FEATURE
Sufferers of coeliac disease and Crohnrsquos disease make up part of this group and due to the ambiguity surrounding these diseases symptoms can go untreated for extended periods of time resulting in further health complications
Coeliac disease
According to Gastroenterological Society of Australia one in a hundred Australians are affected by coeliac disease This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues commonly malabsorption and bowel disorders
Coeliac disease is genetic and those who are born with one of the two genes HLA DQ2 or HLA DQ8 are more susceptible to diagnosis According to Coeliac Australia a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy
Australians both men and women of all ages
Neroli is someone who is familiar with this disease as her husband son and daughter have all been diagnosed with the condition Her daughter Shania was first diagnosed when she was seven after years of being sick ldquoShe would get home
after school and just collapse on the couch and she wasnrsquot growing She kept getting terrible painrdquo
The results came back positive and while her lifestyle would change forever Shania says ldquo[I was] relievedhellipI had been sick for so long with no answer and people telling us that we were crazyrdquo
guhealthcomau | INFORM | ISSUE 26 19
This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too
Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo
Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo
While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo
Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants
Crohnrsquos disease
Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men
People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo
Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups
Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked
about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l
After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo
References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis
She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo
Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I
was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo
Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 12
We need some drive to perform but when therersquos too much without time off to recover we go into alarm then straight to burn out We need calm and time off too Itrsquos important to allow ourselves down time such as at lunchtime before or after work and adhering to work boundaries to get present cool down recover and repair
How to go from red to blue
If for example yoursquore working late getting up at 5am for adrenalin pumping
exercise a parent or you have a hectic social life itrsquos imperative to have some calming gentle and soothing experiences in your routine From yoga Pilates stretching taking the dog for a walk or spending time in nature
You can still move your body but allow it to rest and recover Avoid burning the candle at both ends by taking time out with cooling sessions that release adrenalin rather than constantly pushing yourself further Slowing down can be as good as sleeping says Sarah-Jayne
Instead of running at lunchtime which creates adrenalin and increases the stress hormone cortisol see our article lsquoIs exercise stressing you outrsquo on page 8 Itrsquos just as important to slow down and sit in the park to spot 10 different colours to be in the present
Itrsquos important to manage stress to balance between stillness time on and time off to allow yourself to day dream and bring your attention back to the present to refresh and refocus
As the Compassionate mind approach The three circles model diagram (below) shows the three parts of the circle are different types of emotions the red circle deals with alarm anxious feelings where cortisol is high which activates the fight or flight response We need alarm for protection to be ready to react quickly in an emergency2
The blue circle is the incentive and resource focused system where
we create energy and purpose Characterised by feelings of drive and excitement designed to motivate us to seek out the things we want to survive and prosper
The green one is the soothing and contentment system which enables us to bring peacefulness and slowing down to help restore balance such as the feelings you get from meditation feeling safe calm and connected
The red protection system can over-ride the cool and rational resulting in being defensive very quickly getting angry or anxious
Sarah-Jayne explains that we need to move between all three parts of the circle from red to green to blue Like how a cat easily moves from the red zone to defend themselves from a predator the green zone when looking for food then to a content blue mode bull
References1Psychology Today ldquoQuieting the Monkey Mind with Meditationrdquo Robert Puff PhD wwwpsychologytodaycomblogmeditation-modern-life201110quieting-the-monkey-mind-meditation2Netmums ldquoCMA The Three Circles modelrdquo wwwnetmumscomwomanhealth-and-happinessmaking-mums-happycma-the-three-circles-model
Compassionate mind approachThe three circles model
Incentive resource-focusedWanting pursuing
achieving and consumingActivating
Drive | excite | vitality
Content | safe | connected
Non-wanting affiliative focusedSafeness-kindness
Soothing
Anger | anxiety |disgust
Threat-focusedProtection and safety-seeking
Activatinginhibiting
guhealthcomau | INFORM | ISSUE 26 13
IN FOCUS
Having braces is seen as a rite of passage for teenagers however adults are taking a bigger bite out of orthodontics
Therersquos a growing demand for adults to use orthodontics to correct crooked teeth and jaw alignment problems in Australia As between 1994 and 2013 people who were uncomfortable about their dental appearance increased from 20 to nearly 27 per cent1
The main difference in adult orthodontics is that their jaws are fully grown which can mean longer treatments and sometimes oral surgery
Studies have found that today teeth tend to be more crooked than those of people who lived centuries ago1
ldquoAlmost all children in the western world are growing up with crooked teethrdquo said Dr Flutter BDS (London)
The reason is that the shape of the top jaw is determined by the position of the tongue He explains that the tongue
is like a template its ideal position is in the roof of the mouth and then the teeth erupt around it If the tongue is not in the roof of the mouth the top jaw wonrsquot grow to full size so the teeth become crowded
If you observe children they have their mouths open most of the time because the muscles they use to hold their mouth closed are the same ones they chew food with The modern diet is much softer and require less chewing so children donrsquot develop the muscles to hold their mouth closed he says
We definitely need to eat harder food and often food is cut up and pureacuteed for children However by age four children should be able to chew and tear food the same way adults do
Going back to basics
Dr Weston A Price an American dentist studied indigenous communities including Eskimos and Indians of North
America African tribes Australian Aborigines and New Zealand Maori His research found that these communities had beautiful straight teeth and freedom from decay2
Pricersquos research found that within one generation of eating white sugar and flour these same populations developed crooked teeth
Itrsquos recommended based on Pricersquos research to eat nutrient-dense wholefoods such as pasture fed meats wild fish grains that have been sprouted or fermented and organic vegetables3 bull
Are modern diets creating primitive teethDental Surgeon Dr John Flutter spoke to Inform about how the western diet is leading to greater demand for orthodontics in adults and children
Looking for an OrthodontistYou can visit our website guhealthcomau and use the lsquoFind a providerrsquo search tool
References1Australian Institute of Health and Wellbeing (AIHW) ldquoOral health and dental care in Australia key facts and figures 2015rdquo AIHW wwwaihwgovaupublication-detailid=601295543822The Weston A Price Foundation ldquoWeston A Price DDSrdquo Sally Fallon Morell wwwwestonapriceorghealth-topicsweston-a-price-dds 3Rosen Wellness ldquoPioneers of Nutrition Dr Weston A Pricerdquo Bernard Rosen wwwbrwellnesscomnutrition-newsp=235
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 14
Calming foods to alleviate stressLee Holmes is a holistic nutritionist author and yoga teacher She talks to Inform about how to ease stress with calming foods that boost the immune system and soothe inflammation
Words Emma Brown
FEATURE
Food can be a natural form of medicine to deal with stress rather than reaching for a bottle of pills alcohol or eating junk food to cope
When yoursquore feeling agitated low in energy having difficulty sleeping experiencing headaches and tense muscles choose nutrient rich calming foods and add herbs to soothe your body
Holistic nutritionist author and yoga teacher Lee Holmes advises to eat seasonal foods which give your immune system a boost As your immune system can be strained when yoursquore under stress a symptom is frequently catching colds and infections
Vitamin E can help strengthen the immune system simply by eating eight to 10 almonds a day and including avocado in your diet
ldquoAvocados are really good in autumn
theyrsquore good for soothing nerves and anxiety and have lots of B vitamins toordquo says Holmes
Starting your day
Oats are a calming food which can help increase serotonin - a chemical messenger believed to act as a calming mood stabiliser
Lee suggests starting the day with porridge you can also add turmeric to it to reduce inflammation Rather than instant porridge itrsquos best to have traditional or rolled oats See her breakfast recipe on page 16 for cranberry and walnut granola as the omega-3s and B vitamins in walnuts help reduce stress
Nutrients which can combat stress
Magnesium can regulate cortisol creating feelings of wellbeing and helps relax the muscles to calm the body down Leafy
greens including spinach and kale are excellent sources the darker the better
Omega-3 fatty acids are good for the adrenal glands which are activated by stress and help to keep cortisol (the stress hormone) levels from spiking The fatty acids also lower the level of blood fats called triglycerides
ldquoFish especially salmon are one of the best sources of omega-3s as well as flaxseed oil and chia seedsrdquo See Holmesrsquo recipe for salmon chowder on page 17
Chill out by cooking with healing herbs
Basil helps to calm the nervous system down and mint is cooling and calming
Rosemaryrsquos good for soothing headaches Holmes says that sprinkling it onto sweet potato or pumpkin combines vitamin C and anti oxidant
guhealthcomau | INFORM | ISSUE 26 15
rich carbohydrates which also stabilises blood sugars
Indian spices cumin and cardamom are comforting warming and relaxing for the body and they work well with turmeric and nutmeg
Soothe inflammation
Turmeric helps lower inflammation helps with stress and is good for general wellbeing It can be added to curries stir frys scrambled eggs frittatas and rice
Turmeric is also good with oven-roasted vegies such as cauliflower and root vegetables with garlic lemon and oil which caramelises nicely You can also mix it with sauteacuteed greens like kale or spinach says Holmes
Make calming snacks
Easy to make snacks are sliced banana with coconut milk and mint as bananas have potassium and vitamin B-6 which are good for stress
You can make your own trail mix with magnesium rich nuts such as walnuts and almonds with seeds and berries Adding dark chocolate with 85 per cent cocoa can lift your mood however just a small amount too much can make you anxious
Eat your smallest meal at night
As prescribed by Ayurvedic Indian traditional medicine Holmes suggests eating the smallest meal at night and the biggest at lunchtime
If yoursquore overeating ask yourself lsquoAm I really hungry or is it a stress cravingrsquo You can try a five-minute visualisation meditation to distract you from overeating see our featured apps to guide you on page 26
Need help to sleep
Herbal teas including chamomile and lemon myrtle leaf aid sleep You can make your own soothing tea mixes such as with chamomile and lavender Adding nutmeg to a warm drink can also help you sleep bull
To win a copy of Eat Right for Your Shape by Lee Holmes rrp $35 email magazineguhealthcomau telling us how you deal with stress in your life
Recipes and images by Lee Holmes from superchargedfoodcom and her books Heal Your Gut rrp $2995 and Eat Yourself Beautiful Supercharged Food rrp $3500 both published by Murdoch Books
Vitamin E to boost the immune system
bull almonds avocado sunflower seeds and green leafy vegetables
Magnesium to relax muscles
bull leafy green vegetables including spinach and kale
bull beans and nutsbull wholegrains such as brown
rice and whole wheat bread
Omega-3 fatty acids to keep cortisol levels from spiking
bull oily fish such as salmon trout and sardines flaxseed oil and chia seeds
Herbs can alleviate stress symptoms
bull mint and basil are calmingbull rosemary can soothe
headachesbull turmeric helps lower
inflammationbull cumin and cardamom are
relaxing
Herbal teas and warm drinks aid sleep
bull chamomile lavender and lemon myrtle leaf teas
bull add nutmeg to warm drinks
Antioxidant and nutrient rich carbohydrates helps your body cope with stress
bull the best sources are sweet potato and pumpkin See Leersquos recipes on the next pages u
What to eat when yoursquore feeling stressed
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 16
Method
1 Preheat the oven to 180degC and line a baking tray with baking paper
2 Combine the quinoa walnuts cranberries sunflower seeds pepitas almond flakes flaxseeds cinnamon and nutmeg in a bowl and mix well to combine
3 Place the coconut oil in a saucepan over medium heat and heat until it has melted Add the rice malt syrup and vanilla and stir for 30 seconds Remove from the heat
4 Pour the liquid mixture over the dry ingredients and stir well ensuring the dry ingredients are coated thoroughly
5 Transfer the granola to the baking tray in a single layer then cook in the oven for 20 minutes stirring frequently and breaking up any clumps that form
6 Remove from the oven add the coconut flakes and bake for a further five minutes
7 Remove from the oven and cool
8 To serve place in a bowl and top with almond milk It also tastes great on its own
9 This granola keeps for four weeks in an airtight container in a cool dry place
Preparation 10 minutes
Cooking time 35 minutes
Serves Approx 4
Tired of grinding your teeth on over-baked processed ready-made granola Herersquos a basic mix you can make at home
Ingredients
300g (1frac12 cups) quinoa or brown rice flakes
90g (frac34 cup) chopped walnuts
75g (frac12 cup) dried cranberries
3 tablespoons sunflower seeds
2 tablespoons pepitas (pumpkin seeds)
2 tablespoons almond flakes
1 tablespoon flaxseeds
frac12 teaspoon ground cinnamon
frac12 teaspoon freshly grated nutmeg
60ml (frac14 cup) coconut oil
60ml (frac14 cup) rice malt syrup or sweetener of your choice
frac12 teaspoon alcohol-free vanilla extract
15g (frac14 cup) coconut flakes
almond milk to serve
Search for Holmesrsquo recipe for a lsquotoddy tearsquo to soothe inflammation and help with stress on her blog superchargedfoodcom
ldquoThis tea is your drug-free weapon of prevention laced with creamy cashew milk and perfumed with healing spicesrdquo
GF DF VWF
Recipe and image from Eat Yourself
Beautiful Supercharged Food by Lee Holmes rrp $35 published by
Murdoch Books
Cranberryand walnut
granola
RECIPES
guhealthcomau | INFORM | ISSUE 26 17
Ingredients
1 tablespoon extra virgin coconut oil
4 salmon fillets (skin and bones removed)
frac12 onion diced
2 garlic cloves chopped
1 celery stalk diced
frac12 teaspoon curry powder
1 litre (4 cups) chicken stock
2 turnips peeled and cut into 25 cm cubes
1 teaspoon dried parsley
1 cup additive-free coconut milk
Celtic sea salt and freshly cracked black pepper to taste
fresh flat-leaf (Italian) parsley or micro parsley to serve
GF DF SF
Method
1 Melt half the coconut oil in a large frying pan over medium heat Add the salmon and cook for three minutes on each side or until just cooked
2 Set aside until cool enough to handle then flake into pieces
3 Melt the remaining oil in a large saucepan over medium heat Add the onion garlic celery and curry powder and cook stirring frequently for three to four minutes or until the onion is translucent
4 Add the stock turnip and parsley and cook covered for 20 minutes or until the turnip is soft
5 Add the coconut milk and stir to combine then remove from the heat and allow to cool slightly
6 Transfer to a food processor or blender with the flaked salmon and pureacutee until smooth (Alternatively pureacutee the soup before adding the fish)
7 Season to taste garnish with fresh parsley and serve
Preparation 10 minutes
Cooking time 45 minutes
Serves Approx 4
This satisfying anti-inflammatory dish is a great way to get your omega-3s
Recipe and image from Heal Your Gut by
Lee Holmes rrp $2995 published by Murdoch
Books
The fatty acids in salmon have anti-inflammatory properties which have been linked with protection against several
gastrointestinal diseases Theyrsquore good for the adrenal glands which are activated by stress as they help to keep cortisol (the stress hormone) levels from spiking
TOPTIP
WF
Salmon chowder
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 18
A silent diseaseWersquove all experienced gastrointestinal upset at one stage of our lives but for some itrsquos a daily issue
Words Sarah-Jane Collard
FEATURE
Sufferers of coeliac disease and Crohnrsquos disease make up part of this group and due to the ambiguity surrounding these diseases symptoms can go untreated for extended periods of time resulting in further health complications
Coeliac disease
According to Gastroenterological Society of Australia one in a hundred Australians are affected by coeliac disease This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues commonly malabsorption and bowel disorders
Coeliac disease is genetic and those who are born with one of the two genes HLA DQ2 or HLA DQ8 are more susceptible to diagnosis According to Coeliac Australia a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy
Australians both men and women of all ages
Neroli is someone who is familiar with this disease as her husband son and daughter have all been diagnosed with the condition Her daughter Shania was first diagnosed when she was seven after years of being sick ldquoShe would get home
after school and just collapse on the couch and she wasnrsquot growing She kept getting terrible painrdquo
The results came back positive and while her lifestyle would change forever Shania says ldquo[I was] relievedhellipI had been sick for so long with no answer and people telling us that we were crazyrdquo
guhealthcomau | INFORM | ISSUE 26 19
This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too
Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo
Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo
While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo
Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants
Crohnrsquos disease
Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men
People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo
Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups
Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked
about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l
After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo
References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis
She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo
Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I
was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo
Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 13
IN FOCUS
Having braces is seen as a rite of passage for teenagers however adults are taking a bigger bite out of orthodontics
Therersquos a growing demand for adults to use orthodontics to correct crooked teeth and jaw alignment problems in Australia As between 1994 and 2013 people who were uncomfortable about their dental appearance increased from 20 to nearly 27 per cent1
The main difference in adult orthodontics is that their jaws are fully grown which can mean longer treatments and sometimes oral surgery
Studies have found that today teeth tend to be more crooked than those of people who lived centuries ago1
ldquoAlmost all children in the western world are growing up with crooked teethrdquo said Dr Flutter BDS (London)
The reason is that the shape of the top jaw is determined by the position of the tongue He explains that the tongue
is like a template its ideal position is in the roof of the mouth and then the teeth erupt around it If the tongue is not in the roof of the mouth the top jaw wonrsquot grow to full size so the teeth become crowded
If you observe children they have their mouths open most of the time because the muscles they use to hold their mouth closed are the same ones they chew food with The modern diet is much softer and require less chewing so children donrsquot develop the muscles to hold their mouth closed he says
We definitely need to eat harder food and often food is cut up and pureacuteed for children However by age four children should be able to chew and tear food the same way adults do
Going back to basics
Dr Weston A Price an American dentist studied indigenous communities including Eskimos and Indians of North
America African tribes Australian Aborigines and New Zealand Maori His research found that these communities had beautiful straight teeth and freedom from decay2
Pricersquos research found that within one generation of eating white sugar and flour these same populations developed crooked teeth
Itrsquos recommended based on Pricersquos research to eat nutrient-dense wholefoods such as pasture fed meats wild fish grains that have been sprouted or fermented and organic vegetables3 bull
Are modern diets creating primitive teethDental Surgeon Dr John Flutter spoke to Inform about how the western diet is leading to greater demand for orthodontics in adults and children
Looking for an OrthodontistYou can visit our website guhealthcomau and use the lsquoFind a providerrsquo search tool
References1Australian Institute of Health and Wellbeing (AIHW) ldquoOral health and dental care in Australia key facts and figures 2015rdquo AIHW wwwaihwgovaupublication-detailid=601295543822The Weston A Price Foundation ldquoWeston A Price DDSrdquo Sally Fallon Morell wwwwestonapriceorghealth-topicsweston-a-price-dds 3Rosen Wellness ldquoPioneers of Nutrition Dr Weston A Pricerdquo Bernard Rosen wwwbrwellnesscomnutrition-newsp=235
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 14
Calming foods to alleviate stressLee Holmes is a holistic nutritionist author and yoga teacher She talks to Inform about how to ease stress with calming foods that boost the immune system and soothe inflammation
Words Emma Brown
FEATURE
Food can be a natural form of medicine to deal with stress rather than reaching for a bottle of pills alcohol or eating junk food to cope
When yoursquore feeling agitated low in energy having difficulty sleeping experiencing headaches and tense muscles choose nutrient rich calming foods and add herbs to soothe your body
Holistic nutritionist author and yoga teacher Lee Holmes advises to eat seasonal foods which give your immune system a boost As your immune system can be strained when yoursquore under stress a symptom is frequently catching colds and infections
Vitamin E can help strengthen the immune system simply by eating eight to 10 almonds a day and including avocado in your diet
ldquoAvocados are really good in autumn
theyrsquore good for soothing nerves and anxiety and have lots of B vitamins toordquo says Holmes
Starting your day
Oats are a calming food which can help increase serotonin - a chemical messenger believed to act as a calming mood stabiliser
Lee suggests starting the day with porridge you can also add turmeric to it to reduce inflammation Rather than instant porridge itrsquos best to have traditional or rolled oats See her breakfast recipe on page 16 for cranberry and walnut granola as the omega-3s and B vitamins in walnuts help reduce stress
Nutrients which can combat stress
Magnesium can regulate cortisol creating feelings of wellbeing and helps relax the muscles to calm the body down Leafy
greens including spinach and kale are excellent sources the darker the better
Omega-3 fatty acids are good for the adrenal glands which are activated by stress and help to keep cortisol (the stress hormone) levels from spiking The fatty acids also lower the level of blood fats called triglycerides
ldquoFish especially salmon are one of the best sources of omega-3s as well as flaxseed oil and chia seedsrdquo See Holmesrsquo recipe for salmon chowder on page 17
Chill out by cooking with healing herbs
Basil helps to calm the nervous system down and mint is cooling and calming
Rosemaryrsquos good for soothing headaches Holmes says that sprinkling it onto sweet potato or pumpkin combines vitamin C and anti oxidant
guhealthcomau | INFORM | ISSUE 26 15
rich carbohydrates which also stabilises blood sugars
Indian spices cumin and cardamom are comforting warming and relaxing for the body and they work well with turmeric and nutmeg
Soothe inflammation
Turmeric helps lower inflammation helps with stress and is good for general wellbeing It can be added to curries stir frys scrambled eggs frittatas and rice
Turmeric is also good with oven-roasted vegies such as cauliflower and root vegetables with garlic lemon and oil which caramelises nicely You can also mix it with sauteacuteed greens like kale or spinach says Holmes
Make calming snacks
Easy to make snacks are sliced banana with coconut milk and mint as bananas have potassium and vitamin B-6 which are good for stress
You can make your own trail mix with magnesium rich nuts such as walnuts and almonds with seeds and berries Adding dark chocolate with 85 per cent cocoa can lift your mood however just a small amount too much can make you anxious
Eat your smallest meal at night
As prescribed by Ayurvedic Indian traditional medicine Holmes suggests eating the smallest meal at night and the biggest at lunchtime
If yoursquore overeating ask yourself lsquoAm I really hungry or is it a stress cravingrsquo You can try a five-minute visualisation meditation to distract you from overeating see our featured apps to guide you on page 26
Need help to sleep
Herbal teas including chamomile and lemon myrtle leaf aid sleep You can make your own soothing tea mixes such as with chamomile and lavender Adding nutmeg to a warm drink can also help you sleep bull
To win a copy of Eat Right for Your Shape by Lee Holmes rrp $35 email magazineguhealthcomau telling us how you deal with stress in your life
Recipes and images by Lee Holmes from superchargedfoodcom and her books Heal Your Gut rrp $2995 and Eat Yourself Beautiful Supercharged Food rrp $3500 both published by Murdoch Books
Vitamin E to boost the immune system
bull almonds avocado sunflower seeds and green leafy vegetables
Magnesium to relax muscles
bull leafy green vegetables including spinach and kale
bull beans and nutsbull wholegrains such as brown
rice and whole wheat bread
Omega-3 fatty acids to keep cortisol levels from spiking
bull oily fish such as salmon trout and sardines flaxseed oil and chia seeds
Herbs can alleviate stress symptoms
bull mint and basil are calmingbull rosemary can soothe
headachesbull turmeric helps lower
inflammationbull cumin and cardamom are
relaxing
Herbal teas and warm drinks aid sleep
bull chamomile lavender and lemon myrtle leaf teas
bull add nutmeg to warm drinks
Antioxidant and nutrient rich carbohydrates helps your body cope with stress
bull the best sources are sweet potato and pumpkin See Leersquos recipes on the next pages u
What to eat when yoursquore feeling stressed
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 16
Method
1 Preheat the oven to 180degC and line a baking tray with baking paper
2 Combine the quinoa walnuts cranberries sunflower seeds pepitas almond flakes flaxseeds cinnamon and nutmeg in a bowl and mix well to combine
3 Place the coconut oil in a saucepan over medium heat and heat until it has melted Add the rice malt syrup and vanilla and stir for 30 seconds Remove from the heat
4 Pour the liquid mixture over the dry ingredients and stir well ensuring the dry ingredients are coated thoroughly
5 Transfer the granola to the baking tray in a single layer then cook in the oven for 20 minutes stirring frequently and breaking up any clumps that form
6 Remove from the oven add the coconut flakes and bake for a further five minutes
7 Remove from the oven and cool
8 To serve place in a bowl and top with almond milk It also tastes great on its own
9 This granola keeps for four weeks in an airtight container in a cool dry place
Preparation 10 minutes
Cooking time 35 minutes
Serves Approx 4
Tired of grinding your teeth on over-baked processed ready-made granola Herersquos a basic mix you can make at home
Ingredients
300g (1frac12 cups) quinoa or brown rice flakes
90g (frac34 cup) chopped walnuts
75g (frac12 cup) dried cranberries
3 tablespoons sunflower seeds
2 tablespoons pepitas (pumpkin seeds)
2 tablespoons almond flakes
1 tablespoon flaxseeds
frac12 teaspoon ground cinnamon
frac12 teaspoon freshly grated nutmeg
60ml (frac14 cup) coconut oil
60ml (frac14 cup) rice malt syrup or sweetener of your choice
frac12 teaspoon alcohol-free vanilla extract
15g (frac14 cup) coconut flakes
almond milk to serve
Search for Holmesrsquo recipe for a lsquotoddy tearsquo to soothe inflammation and help with stress on her blog superchargedfoodcom
ldquoThis tea is your drug-free weapon of prevention laced with creamy cashew milk and perfumed with healing spicesrdquo
GF DF VWF
Recipe and image from Eat Yourself
Beautiful Supercharged Food by Lee Holmes rrp $35 published by
Murdoch Books
Cranberryand walnut
granola
RECIPES
guhealthcomau | INFORM | ISSUE 26 17
Ingredients
1 tablespoon extra virgin coconut oil
4 salmon fillets (skin and bones removed)
frac12 onion diced
2 garlic cloves chopped
1 celery stalk diced
frac12 teaspoon curry powder
1 litre (4 cups) chicken stock
2 turnips peeled and cut into 25 cm cubes
1 teaspoon dried parsley
1 cup additive-free coconut milk
Celtic sea salt and freshly cracked black pepper to taste
fresh flat-leaf (Italian) parsley or micro parsley to serve
GF DF SF
Method
1 Melt half the coconut oil in a large frying pan over medium heat Add the salmon and cook for three minutes on each side or until just cooked
2 Set aside until cool enough to handle then flake into pieces
3 Melt the remaining oil in a large saucepan over medium heat Add the onion garlic celery and curry powder and cook stirring frequently for three to four minutes or until the onion is translucent
4 Add the stock turnip and parsley and cook covered for 20 minutes or until the turnip is soft
5 Add the coconut milk and stir to combine then remove from the heat and allow to cool slightly
6 Transfer to a food processor or blender with the flaked salmon and pureacutee until smooth (Alternatively pureacutee the soup before adding the fish)
7 Season to taste garnish with fresh parsley and serve
Preparation 10 minutes
Cooking time 45 minutes
Serves Approx 4
This satisfying anti-inflammatory dish is a great way to get your omega-3s
Recipe and image from Heal Your Gut by
Lee Holmes rrp $2995 published by Murdoch
Books
The fatty acids in salmon have anti-inflammatory properties which have been linked with protection against several
gastrointestinal diseases Theyrsquore good for the adrenal glands which are activated by stress as they help to keep cortisol (the stress hormone) levels from spiking
TOPTIP
WF
Salmon chowder
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 18
A silent diseaseWersquove all experienced gastrointestinal upset at one stage of our lives but for some itrsquos a daily issue
Words Sarah-Jane Collard
FEATURE
Sufferers of coeliac disease and Crohnrsquos disease make up part of this group and due to the ambiguity surrounding these diseases symptoms can go untreated for extended periods of time resulting in further health complications
Coeliac disease
According to Gastroenterological Society of Australia one in a hundred Australians are affected by coeliac disease This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues commonly malabsorption and bowel disorders
Coeliac disease is genetic and those who are born with one of the two genes HLA DQ2 or HLA DQ8 are more susceptible to diagnosis According to Coeliac Australia a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy
Australians both men and women of all ages
Neroli is someone who is familiar with this disease as her husband son and daughter have all been diagnosed with the condition Her daughter Shania was first diagnosed when she was seven after years of being sick ldquoShe would get home
after school and just collapse on the couch and she wasnrsquot growing She kept getting terrible painrdquo
The results came back positive and while her lifestyle would change forever Shania says ldquo[I was] relievedhellipI had been sick for so long with no answer and people telling us that we were crazyrdquo
guhealthcomau | INFORM | ISSUE 26 19
This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too
Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo
Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo
While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo
Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants
Crohnrsquos disease
Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men
People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo
Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups
Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked
about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l
After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo
References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis
She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo
Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I
was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo
Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 14
Calming foods to alleviate stressLee Holmes is a holistic nutritionist author and yoga teacher She talks to Inform about how to ease stress with calming foods that boost the immune system and soothe inflammation
Words Emma Brown
FEATURE
Food can be a natural form of medicine to deal with stress rather than reaching for a bottle of pills alcohol or eating junk food to cope
When yoursquore feeling agitated low in energy having difficulty sleeping experiencing headaches and tense muscles choose nutrient rich calming foods and add herbs to soothe your body
Holistic nutritionist author and yoga teacher Lee Holmes advises to eat seasonal foods which give your immune system a boost As your immune system can be strained when yoursquore under stress a symptom is frequently catching colds and infections
Vitamin E can help strengthen the immune system simply by eating eight to 10 almonds a day and including avocado in your diet
ldquoAvocados are really good in autumn
theyrsquore good for soothing nerves and anxiety and have lots of B vitamins toordquo says Holmes
Starting your day
Oats are a calming food which can help increase serotonin - a chemical messenger believed to act as a calming mood stabiliser
Lee suggests starting the day with porridge you can also add turmeric to it to reduce inflammation Rather than instant porridge itrsquos best to have traditional or rolled oats See her breakfast recipe on page 16 for cranberry and walnut granola as the omega-3s and B vitamins in walnuts help reduce stress
Nutrients which can combat stress
Magnesium can regulate cortisol creating feelings of wellbeing and helps relax the muscles to calm the body down Leafy
greens including spinach and kale are excellent sources the darker the better
Omega-3 fatty acids are good for the adrenal glands which are activated by stress and help to keep cortisol (the stress hormone) levels from spiking The fatty acids also lower the level of blood fats called triglycerides
ldquoFish especially salmon are one of the best sources of omega-3s as well as flaxseed oil and chia seedsrdquo See Holmesrsquo recipe for salmon chowder on page 17
Chill out by cooking with healing herbs
Basil helps to calm the nervous system down and mint is cooling and calming
Rosemaryrsquos good for soothing headaches Holmes says that sprinkling it onto sweet potato or pumpkin combines vitamin C and anti oxidant
guhealthcomau | INFORM | ISSUE 26 15
rich carbohydrates which also stabilises blood sugars
Indian spices cumin and cardamom are comforting warming and relaxing for the body and they work well with turmeric and nutmeg
Soothe inflammation
Turmeric helps lower inflammation helps with stress and is good for general wellbeing It can be added to curries stir frys scrambled eggs frittatas and rice
Turmeric is also good with oven-roasted vegies such as cauliflower and root vegetables with garlic lemon and oil which caramelises nicely You can also mix it with sauteacuteed greens like kale or spinach says Holmes
Make calming snacks
Easy to make snacks are sliced banana with coconut milk and mint as bananas have potassium and vitamin B-6 which are good for stress
You can make your own trail mix with magnesium rich nuts such as walnuts and almonds with seeds and berries Adding dark chocolate with 85 per cent cocoa can lift your mood however just a small amount too much can make you anxious
Eat your smallest meal at night
As prescribed by Ayurvedic Indian traditional medicine Holmes suggests eating the smallest meal at night and the biggest at lunchtime
If yoursquore overeating ask yourself lsquoAm I really hungry or is it a stress cravingrsquo You can try a five-minute visualisation meditation to distract you from overeating see our featured apps to guide you on page 26
Need help to sleep
Herbal teas including chamomile and lemon myrtle leaf aid sleep You can make your own soothing tea mixes such as with chamomile and lavender Adding nutmeg to a warm drink can also help you sleep bull
To win a copy of Eat Right for Your Shape by Lee Holmes rrp $35 email magazineguhealthcomau telling us how you deal with stress in your life
Recipes and images by Lee Holmes from superchargedfoodcom and her books Heal Your Gut rrp $2995 and Eat Yourself Beautiful Supercharged Food rrp $3500 both published by Murdoch Books
Vitamin E to boost the immune system
bull almonds avocado sunflower seeds and green leafy vegetables
Magnesium to relax muscles
bull leafy green vegetables including spinach and kale
bull beans and nutsbull wholegrains such as brown
rice and whole wheat bread
Omega-3 fatty acids to keep cortisol levels from spiking
bull oily fish such as salmon trout and sardines flaxseed oil and chia seeds
Herbs can alleviate stress symptoms
bull mint and basil are calmingbull rosemary can soothe
headachesbull turmeric helps lower
inflammationbull cumin and cardamom are
relaxing
Herbal teas and warm drinks aid sleep
bull chamomile lavender and lemon myrtle leaf teas
bull add nutmeg to warm drinks
Antioxidant and nutrient rich carbohydrates helps your body cope with stress
bull the best sources are sweet potato and pumpkin See Leersquos recipes on the next pages u
What to eat when yoursquore feeling stressed
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 16
Method
1 Preheat the oven to 180degC and line a baking tray with baking paper
2 Combine the quinoa walnuts cranberries sunflower seeds pepitas almond flakes flaxseeds cinnamon and nutmeg in a bowl and mix well to combine
3 Place the coconut oil in a saucepan over medium heat and heat until it has melted Add the rice malt syrup and vanilla and stir for 30 seconds Remove from the heat
4 Pour the liquid mixture over the dry ingredients and stir well ensuring the dry ingredients are coated thoroughly
5 Transfer the granola to the baking tray in a single layer then cook in the oven for 20 minutes stirring frequently and breaking up any clumps that form
6 Remove from the oven add the coconut flakes and bake for a further five minutes
7 Remove from the oven and cool
8 To serve place in a bowl and top with almond milk It also tastes great on its own
9 This granola keeps for four weeks in an airtight container in a cool dry place
Preparation 10 minutes
Cooking time 35 minutes
Serves Approx 4
Tired of grinding your teeth on over-baked processed ready-made granola Herersquos a basic mix you can make at home
Ingredients
300g (1frac12 cups) quinoa or brown rice flakes
90g (frac34 cup) chopped walnuts
75g (frac12 cup) dried cranberries
3 tablespoons sunflower seeds
2 tablespoons pepitas (pumpkin seeds)
2 tablespoons almond flakes
1 tablespoon flaxseeds
frac12 teaspoon ground cinnamon
frac12 teaspoon freshly grated nutmeg
60ml (frac14 cup) coconut oil
60ml (frac14 cup) rice malt syrup or sweetener of your choice
frac12 teaspoon alcohol-free vanilla extract
15g (frac14 cup) coconut flakes
almond milk to serve
Search for Holmesrsquo recipe for a lsquotoddy tearsquo to soothe inflammation and help with stress on her blog superchargedfoodcom
ldquoThis tea is your drug-free weapon of prevention laced with creamy cashew milk and perfumed with healing spicesrdquo
GF DF VWF
Recipe and image from Eat Yourself
Beautiful Supercharged Food by Lee Holmes rrp $35 published by
Murdoch Books
Cranberryand walnut
granola
RECIPES
guhealthcomau | INFORM | ISSUE 26 17
Ingredients
1 tablespoon extra virgin coconut oil
4 salmon fillets (skin and bones removed)
frac12 onion diced
2 garlic cloves chopped
1 celery stalk diced
frac12 teaspoon curry powder
1 litre (4 cups) chicken stock
2 turnips peeled and cut into 25 cm cubes
1 teaspoon dried parsley
1 cup additive-free coconut milk
Celtic sea salt and freshly cracked black pepper to taste
fresh flat-leaf (Italian) parsley or micro parsley to serve
GF DF SF
Method
1 Melt half the coconut oil in a large frying pan over medium heat Add the salmon and cook for three minutes on each side or until just cooked
2 Set aside until cool enough to handle then flake into pieces
3 Melt the remaining oil in a large saucepan over medium heat Add the onion garlic celery and curry powder and cook stirring frequently for three to four minutes or until the onion is translucent
4 Add the stock turnip and parsley and cook covered for 20 minutes or until the turnip is soft
5 Add the coconut milk and stir to combine then remove from the heat and allow to cool slightly
6 Transfer to a food processor or blender with the flaked salmon and pureacutee until smooth (Alternatively pureacutee the soup before adding the fish)
7 Season to taste garnish with fresh parsley and serve
Preparation 10 minutes
Cooking time 45 minutes
Serves Approx 4
This satisfying anti-inflammatory dish is a great way to get your omega-3s
Recipe and image from Heal Your Gut by
Lee Holmes rrp $2995 published by Murdoch
Books
The fatty acids in salmon have anti-inflammatory properties which have been linked with protection against several
gastrointestinal diseases Theyrsquore good for the adrenal glands which are activated by stress as they help to keep cortisol (the stress hormone) levels from spiking
TOPTIP
WF
Salmon chowder
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 18
A silent diseaseWersquove all experienced gastrointestinal upset at one stage of our lives but for some itrsquos a daily issue
Words Sarah-Jane Collard
FEATURE
Sufferers of coeliac disease and Crohnrsquos disease make up part of this group and due to the ambiguity surrounding these diseases symptoms can go untreated for extended periods of time resulting in further health complications
Coeliac disease
According to Gastroenterological Society of Australia one in a hundred Australians are affected by coeliac disease This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues commonly malabsorption and bowel disorders
Coeliac disease is genetic and those who are born with one of the two genes HLA DQ2 or HLA DQ8 are more susceptible to diagnosis According to Coeliac Australia a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy
Australians both men and women of all ages
Neroli is someone who is familiar with this disease as her husband son and daughter have all been diagnosed with the condition Her daughter Shania was first diagnosed when she was seven after years of being sick ldquoShe would get home
after school and just collapse on the couch and she wasnrsquot growing She kept getting terrible painrdquo
The results came back positive and while her lifestyle would change forever Shania says ldquo[I was] relievedhellipI had been sick for so long with no answer and people telling us that we were crazyrdquo
guhealthcomau | INFORM | ISSUE 26 19
This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too
Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo
Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo
While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo
Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants
Crohnrsquos disease
Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men
People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo
Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups
Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked
about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l
After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo
References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis
She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo
Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I
was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo
Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 15
rich carbohydrates which also stabilises blood sugars
Indian spices cumin and cardamom are comforting warming and relaxing for the body and they work well with turmeric and nutmeg
Soothe inflammation
Turmeric helps lower inflammation helps with stress and is good for general wellbeing It can be added to curries stir frys scrambled eggs frittatas and rice
Turmeric is also good with oven-roasted vegies such as cauliflower and root vegetables with garlic lemon and oil which caramelises nicely You can also mix it with sauteacuteed greens like kale or spinach says Holmes
Make calming snacks
Easy to make snacks are sliced banana with coconut milk and mint as bananas have potassium and vitamin B-6 which are good for stress
You can make your own trail mix with magnesium rich nuts such as walnuts and almonds with seeds and berries Adding dark chocolate with 85 per cent cocoa can lift your mood however just a small amount too much can make you anxious
Eat your smallest meal at night
As prescribed by Ayurvedic Indian traditional medicine Holmes suggests eating the smallest meal at night and the biggest at lunchtime
If yoursquore overeating ask yourself lsquoAm I really hungry or is it a stress cravingrsquo You can try a five-minute visualisation meditation to distract you from overeating see our featured apps to guide you on page 26
Need help to sleep
Herbal teas including chamomile and lemon myrtle leaf aid sleep You can make your own soothing tea mixes such as with chamomile and lavender Adding nutmeg to a warm drink can also help you sleep bull
To win a copy of Eat Right for Your Shape by Lee Holmes rrp $35 email magazineguhealthcomau telling us how you deal with stress in your life
Recipes and images by Lee Holmes from superchargedfoodcom and her books Heal Your Gut rrp $2995 and Eat Yourself Beautiful Supercharged Food rrp $3500 both published by Murdoch Books
Vitamin E to boost the immune system
bull almonds avocado sunflower seeds and green leafy vegetables
Magnesium to relax muscles
bull leafy green vegetables including spinach and kale
bull beans and nutsbull wholegrains such as brown
rice and whole wheat bread
Omega-3 fatty acids to keep cortisol levels from spiking
bull oily fish such as salmon trout and sardines flaxseed oil and chia seeds
Herbs can alleviate stress symptoms
bull mint and basil are calmingbull rosemary can soothe
headachesbull turmeric helps lower
inflammationbull cumin and cardamom are
relaxing
Herbal teas and warm drinks aid sleep
bull chamomile lavender and lemon myrtle leaf teas
bull add nutmeg to warm drinks
Antioxidant and nutrient rich carbohydrates helps your body cope with stress
bull the best sources are sweet potato and pumpkin See Leersquos recipes on the next pages u
What to eat when yoursquore feeling stressed
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 16
Method
1 Preheat the oven to 180degC and line a baking tray with baking paper
2 Combine the quinoa walnuts cranberries sunflower seeds pepitas almond flakes flaxseeds cinnamon and nutmeg in a bowl and mix well to combine
3 Place the coconut oil in a saucepan over medium heat and heat until it has melted Add the rice malt syrup and vanilla and stir for 30 seconds Remove from the heat
4 Pour the liquid mixture over the dry ingredients and stir well ensuring the dry ingredients are coated thoroughly
5 Transfer the granola to the baking tray in a single layer then cook in the oven for 20 minutes stirring frequently and breaking up any clumps that form
6 Remove from the oven add the coconut flakes and bake for a further five minutes
7 Remove from the oven and cool
8 To serve place in a bowl and top with almond milk It also tastes great on its own
9 This granola keeps for four weeks in an airtight container in a cool dry place
Preparation 10 minutes
Cooking time 35 minutes
Serves Approx 4
Tired of grinding your teeth on over-baked processed ready-made granola Herersquos a basic mix you can make at home
Ingredients
300g (1frac12 cups) quinoa or brown rice flakes
90g (frac34 cup) chopped walnuts
75g (frac12 cup) dried cranberries
3 tablespoons sunflower seeds
2 tablespoons pepitas (pumpkin seeds)
2 tablespoons almond flakes
1 tablespoon flaxseeds
frac12 teaspoon ground cinnamon
frac12 teaspoon freshly grated nutmeg
60ml (frac14 cup) coconut oil
60ml (frac14 cup) rice malt syrup or sweetener of your choice
frac12 teaspoon alcohol-free vanilla extract
15g (frac14 cup) coconut flakes
almond milk to serve
Search for Holmesrsquo recipe for a lsquotoddy tearsquo to soothe inflammation and help with stress on her blog superchargedfoodcom
ldquoThis tea is your drug-free weapon of prevention laced with creamy cashew milk and perfumed with healing spicesrdquo
GF DF VWF
Recipe and image from Eat Yourself
Beautiful Supercharged Food by Lee Holmes rrp $35 published by
Murdoch Books
Cranberryand walnut
granola
RECIPES
guhealthcomau | INFORM | ISSUE 26 17
Ingredients
1 tablespoon extra virgin coconut oil
4 salmon fillets (skin and bones removed)
frac12 onion diced
2 garlic cloves chopped
1 celery stalk diced
frac12 teaspoon curry powder
1 litre (4 cups) chicken stock
2 turnips peeled and cut into 25 cm cubes
1 teaspoon dried parsley
1 cup additive-free coconut milk
Celtic sea salt and freshly cracked black pepper to taste
fresh flat-leaf (Italian) parsley or micro parsley to serve
GF DF SF
Method
1 Melt half the coconut oil in a large frying pan over medium heat Add the salmon and cook for three minutes on each side or until just cooked
2 Set aside until cool enough to handle then flake into pieces
3 Melt the remaining oil in a large saucepan over medium heat Add the onion garlic celery and curry powder and cook stirring frequently for three to four minutes or until the onion is translucent
4 Add the stock turnip and parsley and cook covered for 20 minutes or until the turnip is soft
5 Add the coconut milk and stir to combine then remove from the heat and allow to cool slightly
6 Transfer to a food processor or blender with the flaked salmon and pureacutee until smooth (Alternatively pureacutee the soup before adding the fish)
7 Season to taste garnish with fresh parsley and serve
Preparation 10 minutes
Cooking time 45 minutes
Serves Approx 4
This satisfying anti-inflammatory dish is a great way to get your omega-3s
Recipe and image from Heal Your Gut by
Lee Holmes rrp $2995 published by Murdoch
Books
The fatty acids in salmon have anti-inflammatory properties which have been linked with protection against several
gastrointestinal diseases Theyrsquore good for the adrenal glands which are activated by stress as they help to keep cortisol (the stress hormone) levels from spiking
TOPTIP
WF
Salmon chowder
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 18
A silent diseaseWersquove all experienced gastrointestinal upset at one stage of our lives but for some itrsquos a daily issue
Words Sarah-Jane Collard
FEATURE
Sufferers of coeliac disease and Crohnrsquos disease make up part of this group and due to the ambiguity surrounding these diseases symptoms can go untreated for extended periods of time resulting in further health complications
Coeliac disease
According to Gastroenterological Society of Australia one in a hundred Australians are affected by coeliac disease This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues commonly malabsorption and bowel disorders
Coeliac disease is genetic and those who are born with one of the two genes HLA DQ2 or HLA DQ8 are more susceptible to diagnosis According to Coeliac Australia a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy
Australians both men and women of all ages
Neroli is someone who is familiar with this disease as her husband son and daughter have all been diagnosed with the condition Her daughter Shania was first diagnosed when she was seven after years of being sick ldquoShe would get home
after school and just collapse on the couch and she wasnrsquot growing She kept getting terrible painrdquo
The results came back positive and while her lifestyle would change forever Shania says ldquo[I was] relievedhellipI had been sick for so long with no answer and people telling us that we were crazyrdquo
guhealthcomau | INFORM | ISSUE 26 19
This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too
Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo
Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo
While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo
Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants
Crohnrsquos disease
Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men
People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo
Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups
Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked
about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l
After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo
References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis
She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo
Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I
was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo
Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 16
Method
1 Preheat the oven to 180degC and line a baking tray with baking paper
2 Combine the quinoa walnuts cranberries sunflower seeds pepitas almond flakes flaxseeds cinnamon and nutmeg in a bowl and mix well to combine
3 Place the coconut oil in a saucepan over medium heat and heat until it has melted Add the rice malt syrup and vanilla and stir for 30 seconds Remove from the heat
4 Pour the liquid mixture over the dry ingredients and stir well ensuring the dry ingredients are coated thoroughly
5 Transfer the granola to the baking tray in a single layer then cook in the oven for 20 minutes stirring frequently and breaking up any clumps that form
6 Remove from the oven add the coconut flakes and bake for a further five minutes
7 Remove from the oven and cool
8 To serve place in a bowl and top with almond milk It also tastes great on its own
9 This granola keeps for four weeks in an airtight container in a cool dry place
Preparation 10 minutes
Cooking time 35 minutes
Serves Approx 4
Tired of grinding your teeth on over-baked processed ready-made granola Herersquos a basic mix you can make at home
Ingredients
300g (1frac12 cups) quinoa or brown rice flakes
90g (frac34 cup) chopped walnuts
75g (frac12 cup) dried cranberries
3 tablespoons sunflower seeds
2 tablespoons pepitas (pumpkin seeds)
2 tablespoons almond flakes
1 tablespoon flaxseeds
frac12 teaspoon ground cinnamon
frac12 teaspoon freshly grated nutmeg
60ml (frac14 cup) coconut oil
60ml (frac14 cup) rice malt syrup or sweetener of your choice
frac12 teaspoon alcohol-free vanilla extract
15g (frac14 cup) coconut flakes
almond milk to serve
Search for Holmesrsquo recipe for a lsquotoddy tearsquo to soothe inflammation and help with stress on her blog superchargedfoodcom
ldquoThis tea is your drug-free weapon of prevention laced with creamy cashew milk and perfumed with healing spicesrdquo
GF DF VWF
Recipe and image from Eat Yourself
Beautiful Supercharged Food by Lee Holmes rrp $35 published by
Murdoch Books
Cranberryand walnut
granola
RECIPES
guhealthcomau | INFORM | ISSUE 26 17
Ingredients
1 tablespoon extra virgin coconut oil
4 salmon fillets (skin and bones removed)
frac12 onion diced
2 garlic cloves chopped
1 celery stalk diced
frac12 teaspoon curry powder
1 litre (4 cups) chicken stock
2 turnips peeled and cut into 25 cm cubes
1 teaspoon dried parsley
1 cup additive-free coconut milk
Celtic sea salt and freshly cracked black pepper to taste
fresh flat-leaf (Italian) parsley or micro parsley to serve
GF DF SF
Method
1 Melt half the coconut oil in a large frying pan over medium heat Add the salmon and cook for three minutes on each side or until just cooked
2 Set aside until cool enough to handle then flake into pieces
3 Melt the remaining oil in a large saucepan over medium heat Add the onion garlic celery and curry powder and cook stirring frequently for three to four minutes or until the onion is translucent
4 Add the stock turnip and parsley and cook covered for 20 minutes or until the turnip is soft
5 Add the coconut milk and stir to combine then remove from the heat and allow to cool slightly
6 Transfer to a food processor or blender with the flaked salmon and pureacutee until smooth (Alternatively pureacutee the soup before adding the fish)
7 Season to taste garnish with fresh parsley and serve
Preparation 10 minutes
Cooking time 45 minutes
Serves Approx 4
This satisfying anti-inflammatory dish is a great way to get your omega-3s
Recipe and image from Heal Your Gut by
Lee Holmes rrp $2995 published by Murdoch
Books
The fatty acids in salmon have anti-inflammatory properties which have been linked with protection against several
gastrointestinal diseases Theyrsquore good for the adrenal glands which are activated by stress as they help to keep cortisol (the stress hormone) levels from spiking
TOPTIP
WF
Salmon chowder
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 18
A silent diseaseWersquove all experienced gastrointestinal upset at one stage of our lives but for some itrsquos a daily issue
Words Sarah-Jane Collard
FEATURE
Sufferers of coeliac disease and Crohnrsquos disease make up part of this group and due to the ambiguity surrounding these diseases symptoms can go untreated for extended periods of time resulting in further health complications
Coeliac disease
According to Gastroenterological Society of Australia one in a hundred Australians are affected by coeliac disease This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues commonly malabsorption and bowel disorders
Coeliac disease is genetic and those who are born with one of the two genes HLA DQ2 or HLA DQ8 are more susceptible to diagnosis According to Coeliac Australia a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy
Australians both men and women of all ages
Neroli is someone who is familiar with this disease as her husband son and daughter have all been diagnosed with the condition Her daughter Shania was first diagnosed when she was seven after years of being sick ldquoShe would get home
after school and just collapse on the couch and she wasnrsquot growing She kept getting terrible painrdquo
The results came back positive and while her lifestyle would change forever Shania says ldquo[I was] relievedhellipI had been sick for so long with no answer and people telling us that we were crazyrdquo
guhealthcomau | INFORM | ISSUE 26 19
This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too
Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo
Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo
While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo
Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants
Crohnrsquos disease
Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men
People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo
Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups
Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked
about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l
After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo
References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis
She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo
Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I
was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo
Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 17
Ingredients
1 tablespoon extra virgin coconut oil
4 salmon fillets (skin and bones removed)
frac12 onion diced
2 garlic cloves chopped
1 celery stalk diced
frac12 teaspoon curry powder
1 litre (4 cups) chicken stock
2 turnips peeled and cut into 25 cm cubes
1 teaspoon dried parsley
1 cup additive-free coconut milk
Celtic sea salt and freshly cracked black pepper to taste
fresh flat-leaf (Italian) parsley or micro parsley to serve
GF DF SF
Method
1 Melt half the coconut oil in a large frying pan over medium heat Add the salmon and cook for three minutes on each side or until just cooked
2 Set aside until cool enough to handle then flake into pieces
3 Melt the remaining oil in a large saucepan over medium heat Add the onion garlic celery and curry powder and cook stirring frequently for three to four minutes or until the onion is translucent
4 Add the stock turnip and parsley and cook covered for 20 minutes or until the turnip is soft
5 Add the coconut milk and stir to combine then remove from the heat and allow to cool slightly
6 Transfer to a food processor or blender with the flaked salmon and pureacutee until smooth (Alternatively pureacutee the soup before adding the fish)
7 Season to taste garnish with fresh parsley and serve
Preparation 10 minutes
Cooking time 45 minutes
Serves Approx 4
This satisfying anti-inflammatory dish is a great way to get your omega-3s
Recipe and image from Heal Your Gut by
Lee Holmes rrp $2995 published by Murdoch
Books
The fatty acids in salmon have anti-inflammatory properties which have been linked with protection against several
gastrointestinal diseases Theyrsquore good for the adrenal glands which are activated by stress as they help to keep cortisol (the stress hormone) levels from spiking
TOPTIP
WF
Salmon chowder
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 18
A silent diseaseWersquove all experienced gastrointestinal upset at one stage of our lives but for some itrsquos a daily issue
Words Sarah-Jane Collard
FEATURE
Sufferers of coeliac disease and Crohnrsquos disease make up part of this group and due to the ambiguity surrounding these diseases symptoms can go untreated for extended periods of time resulting in further health complications
Coeliac disease
According to Gastroenterological Society of Australia one in a hundred Australians are affected by coeliac disease This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues commonly malabsorption and bowel disorders
Coeliac disease is genetic and those who are born with one of the two genes HLA DQ2 or HLA DQ8 are more susceptible to diagnosis According to Coeliac Australia a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy
Australians both men and women of all ages
Neroli is someone who is familiar with this disease as her husband son and daughter have all been diagnosed with the condition Her daughter Shania was first diagnosed when she was seven after years of being sick ldquoShe would get home
after school and just collapse on the couch and she wasnrsquot growing She kept getting terrible painrdquo
The results came back positive and while her lifestyle would change forever Shania says ldquo[I was] relievedhellipI had been sick for so long with no answer and people telling us that we were crazyrdquo
guhealthcomau | INFORM | ISSUE 26 19
This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too
Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo
Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo
While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo
Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants
Crohnrsquos disease
Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men
People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo
Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups
Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked
about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l
After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo
References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis
She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo
Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I
was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo
Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 18
A silent diseaseWersquove all experienced gastrointestinal upset at one stage of our lives but for some itrsquos a daily issue
Words Sarah-Jane Collard
FEATURE
Sufferers of coeliac disease and Crohnrsquos disease make up part of this group and due to the ambiguity surrounding these diseases symptoms can go untreated for extended periods of time resulting in further health complications
Coeliac disease
According to Gastroenterological Society of Australia one in a hundred Australians are affected by coeliac disease This abnormal reaction to gluten causes damage to the bowel and its negative impact on the immune system can lead to a myriad of issues commonly malabsorption and bowel disorders
Coeliac disease is genetic and those who are born with one of the two genes HLA DQ2 or HLA DQ8 are more susceptible to diagnosis According to Coeliac Australia a first degree relative has a 10 per cent chance of having the disease and it affects one in seventy
Australians both men and women of all ages
Neroli is someone who is familiar with this disease as her husband son and daughter have all been diagnosed with the condition Her daughter Shania was first diagnosed when she was seven after years of being sick ldquoShe would get home
after school and just collapse on the couch and she wasnrsquot growing She kept getting terrible painrdquo
The results came back positive and while her lifestyle would change forever Shania says ldquo[I was] relievedhellipI had been sick for so long with no answer and people telling us that we were crazyrdquo
guhealthcomau | INFORM | ISSUE 26 19
This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too
Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo
Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo
While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo
Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants
Crohnrsquos disease
Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men
People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo
Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups
Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked
about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l
After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo
References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis
She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo
Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I
was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo
Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 19
This led to the whole family being tested and eventually both her father Andrew and brother Declan were diagnosed too
Shania and Declan both experienced the usual symptoms but due to Shaniarsquos condition being left untreated over time she suffered a multitude of issues Neroli recalls ldquoShania had every disease you could get from malnutrition because she wasnrsquot absorbing anything Till this day she canrsquot store ironrdquo
Consuming gluten not only takes a physical toll but has other impacts on her life The last time she accidentally ate gluten Shania had just moved schools ldquoI just caught every single flu that was at the school every time I went back I barely made it to school that yearrdquo
While a gluten-free diet has allowed her familyrsquos health to improve over time it requires great effort As Neroli has converted almost her entire home to be gluten-free her grocery bill has doubled She has bought an industrial-sized freezer due to the perishable nature of gluten-free foods and she described eating out as playing lsquoRussian Roulettersquo She has found it easier to make everything from scratch and planning ahead is a must Travelling is one of the biggest challenges as the airlines do not always guarantee the meal is gluten-free ldquotheyrsquoll give you a gluten free meal and then pop a bread roll on the siderdquo
Although with the gluten-free diet becoming a trend therersquos now a wider choice in supermarkets and restaurants
Crohnrsquos disease
Crohnrsquos disease causes inflammation of the digestive system and can affect any part of the gastrointestinal tract usually occurring in the small intestine and colon It can impact any layer of the intestinal wall resulting in complications such as strictures and fissures According to Health Direct Australia it usually develops in young people from the age of fifteen to thirty and occurs in more women than men
People are often diagnosed when being treated for other health issues which was the case for Ursula who was diagnosed when she was 17 ldquoI was diagnosed when I had glandular fever and my inflammation levels were too high and my iron levels were too lowrdquo
Symptoms are reoccurring and include abdominal pain tiredness diarrhoea and weight loss These can be managed with medication and sometimes require surgery Due to ongoing symptoms the daily impact of Crohnrsquos disease is present and can be more tolling than realised Ursula explains ldquoin a nutshell itrsquos so much more harder to deal with than what people think It makes a massive impact on how you run your liferdquo Ursula would also have to be in hospital when she experienced flare-ups
Melina from Crohnrsquos Awareness Australia has watched her best friend and her son live with the effects of Crohnrsquos disease Working with the Childrenrsquos Hospital through Crohnrsquos Awareness Australia Melina talked
about the hardship of the kids going through this and how hard it is for their parents ldquoitrsquos not just how they feel itrsquos the treatment they have to go through Itrsquos constant itrsquos not just something that goes awayrdquo l
After Shania saw several doctors a local doctor asked lsquowersquove checkedeverything but have we checked coeliacrsquo
References Gastroenterological Society of Australia 2015 Gastroenterological Society of Australia [ONLINE] Available at wwwgesaorgau Coeliac Australia 2015 Coeliac Australia [ONLINE] Available at wwwcoeliacorgaudiagnosis Health Direct Australia 2015 Health Direct Australia [ONLINE] Available at wwwhealthdirectgovaucrohns-disease-and-ulcerative-colitis
She speaks of the difficulty of these silent diseases the ones you canrsquot see when you look at someone ldquoYou canrsquot see it so people think therersquos nothing wrong with you It becomes a psychological issue for these people as wellrdquo
Awareness in AustraliaSufferers of both diseases agree that awareness has improved over time but still has a long way to go Shania elaborates on her constant need to explain her disease ldquoit surprises people when I explain my symptoms I have to explain that gluten intolerance is like a lizard to a dragon regarding coeliacrdquo To make matters worse when Shania was at school they did not take her disease seriously ldquoI used to have people crumbling their sandwiches over my lunches so I couldnrsquot eat it I
was sitting on the bus and they shoved a muesli bar in my mouth and I got really sickrdquo
Ursula herself was unaware of what Crohnrsquos disease was when she was diagnosed ldquo[I] was scared as I had never heard of the condition beforerdquo With efforts of foundations such as Crohnrsquos Awareness Australia awareness and understanding in Australia is improving While Ursula admits that people donrsquot realise how serious it is ldquotheyrsquore interested in knowing about itrdquo which is an encouraging starting point
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 20
FEATURE
If yoursquore feeling tight in your shoulders one side of your body is stiffer than the other painful hands or a sore back learn how to release your muscles as demonstrated by massage therapist Baz Steverson
To effectively release muscle tension and pain you can perform your own massage and your body will thank you says Baz
ldquoBy locating tender points in your body and applying the right pressure this sends a signal to the brain to let go and release the tension in the musclerdquo
There are key parts to release such as shoulders neck back arms hands and legs with your own hands elbows and massage props even everyday items like tennis balls
Receiving regular massages from a professional therapist is the pinnacle says Baz However as itrsquos not feasible to do most days and these services can be expensive Self-massage is a
maintenance tool that you can do every day along with regular exercise to keep your body balanced and in good health
The more massage you do the more your body responds and remains open He recommends doing these techniques in the morning during the day and at night for five minutes a day
Where to massage
Feel the body with gentle pressure to identify where you feel pain or tightness compared to the other side
Baz says that a lot of his clients donrsquot realise that they have tightness such as tension (muscle knot) in the erectors either side of the spine
ldquoBodies have an amazing ability to mask tension and pain Theyrsquore incredibly robust but also very finely balancedrdquo
You can be tense and tight but not be aware until yoursquove had a bad sleep or the tension builds from stress and then yoursquoll feel tightness he says
Massage is a relaxing way to end the day after a hot shower or bath as heat increases circulation You can enhance with music dim light and essential oils to prepare for a better sleep
ldquoOver time this will take a phenomenal amount of tension out of the bodyrdquo
Master the art of self-massageLearn how to release tight muscles reduce stress and keep your body balanced with massage techniques that you can do at home
ldquoYour 70-year-old self will thank yourdquo
DIY massage equipment includes hands elbows broom handle foam roller and tennis balls
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 21
The art of self-massage
Watch this video here bitly236L06k to see massage therapist Baz Steverson demonstrate four massage techniques for you to do yourself at home
Do it yourself massage tips
Rotate your elbow or broom handle down the mid line of your thighs (along the quadricep muscle ndash rectus femoris)
The rectus femoris runs from the pelvis and attaches below the knee
Massage the base of the thumb (thenar eminence) with your opposite thumb or top of broom handle
Thumbs are a common tight spot as we use them often when texting typing and driving
Roll a broom stick up and down and side to side on the neck muscles at the base of the skull
These muscles work hard holding up our head approximately five kilograms and often are a source of tension headaches
Roll a foam roller from your pelvis to your neck Also place the roller vertically along the length of your spine with arms falling out and rock from side to side
Move up and down the roller to find and release tight spots
Roll a tennis ball two taped balls together or a spine massager product to release the erector spinae muscles on both sides of the spine from the top of your pelvis to the base of skull
Also roll and rock from side to side around glutes (buttocks) to release tender points
Place a tennis ball in a large sock flip over your shoulder and roll between your shoulder blades on the wall or the floor
Find tight points particularly the attachment point to the scapula (shoulder blade) and move your arm around
Open your arms with your palms forward so your sternum (chest bone) is like the spine of a book and your arms are the open pages
This position is where your body is the most efficient therersquos equal force between the front and back This is opposite to how we work at a desk driving cooking and reading When sitting we have a tendency to collapse compressing our mid-section and restricting the diaphragm
ldquoWersquore not designed to sit for extended periods of time So when yoursquore at your desk keep moving remember to breathe and open up the front of the body into the anatomical positionrdquo
13
2
4
5
6
7
From tension injury fatigue stress and repetitive use not all muscle fibres let go and they get locked then the rest of the muscle is compromised and has to work harder
To balance your body movement and massage are the key If your muscles are not moving theyrsquore stagnating shortening and putting unnecessary stresses on the tissue and joints says Baz l
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 22
FEATURE
Go green to relax and recover Immersing yourself in nature does more than help you relax Here we explore how it can boost your mental and physical health strengthen relationships and aid recovery
Many scholars writers scientists and medical professionals from diverse fields have recognised the importance of contact with natural environments for physical and mental wellbeing such as the 19th century author and naturalist Henry David Thoreau wrote lsquowe need the tonic of wildnessrsquo1
Clinical Psychologist Chief Happiness Officer and founder of the Happiness Institute Dr Timothy Sharp says there are many theories as to why being
in nature is so beneficial including improving mood and alleviating stress
When people are outside theyrsquore often moving so there are benefits from exercise is one theory he says
ldquoWersquore not completely sure why being amongst trees and within greenery is so beneficial Another theory is an evolutionary one that people who spent more time outside tended to survive more and also that fresh air and natural light is better for usrdquo
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 23
Dr Sharp believes the benefits including the reduction of negative emotions such as grief and the enhancement of positive emotions come from a combination of these factors
How many benefits and how often you need to go into nature to receive them differs for different people
ldquoKeep it simple do what you can to go out in nature every day or at least two times a weekrdquo says Dr Sharp
Every bit counts most people spend most of their lives in offices inside at desks in front of computers this is not ideal but this is how life is now so do whatever you can to move as often as possible and get outside when you can ideally in a park he suggests
How long will the benefits last
Itrsquos similar to exercise yoursquoll feel the benefits as long as you do it regularly
ldquoLike mediation and exercise you canrsquot go to the gym once and be fit for life or do one meditation and be zen like Buddhardquo
To get the maximum benefits from nature or green spaces itrsquos important to minimise distractions and not take your phone
ldquoTo get the most out of it be present and mindful savour the experience and be grateful for it If yoursquore really present for 30 minutes in nature yoursquoll receive more benefitsrdquo
Wilderness tonic
Various studies have proven the benefits of nature to promote healing Research
shows that patients recovering from surgery or recuperating from illness in hospital who have a window looking outside or have indoor plants recover quicker and require less medications says Dr Sharp
A well-known study conducted by Harvard Professor of psychology Ellen Langer found that simply giving nursing-home residents plants to take care of not only improved their subjectsrsquo physical health but also increased their longevity2
In Japan lsquoShinrin-yokursquo is a forest therapy where patients are encouraged to walk slowly in nature to let their senses absorb the sights sounds and smells of a forest Itrsquos not unusual for doctors there to prescribe a weekly dose of forest bathing as a complimentary therapy for high blood pressure insomnia immune disorders and to speed up recovery post-surgery3
As the various evidence demonstrates there are immediate and long-term favourable emotional and physiological changes proceeding from contact with nature through animals gardens natural landscapes and wilderness4
Positive Psychologist Sarah-Jayne Whiston recommends that if you canrsquot get out in nature even having a picture such as of a waterfall or something illustrating a natural setting on your desk can help restore and relieve stress
ldquoWalking in nature is akin to a moving type of mediation with the health benefits of greater happiness and calmness Itrsquos a great stress buster and a way to feel more positive emotionsrdquo
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 24
Relationships bloom in nature
According to Dr Sharp going for a walk in a natural place with other people without distractions can strengthen relationships and connectedness Walking in nature with a friend or close work colleague affects connecting itrsquos relationship strengthening and beneficial for our health and wellbeing he says
Academic Matthew White believes there is a link between satisfaction levels of marital relationships and living in greener spaces
A UK Study which he co-authored found that green spaces has a more sustained positive effect on our wellbeing than a pay rise or promotion
Therersquos evidence that people situated within an area with green spaces are less stressed and when you are less stressed you make more sensible decisions and you communicate better says Mr White4
ldquoIrsquom not going to say it is the magic pill that cures all marriage problems of course itrsquos not but it may be the [background factor] that helps tip the balance towards making more sensible
decisions and having more adult conversationsrdquo4
Spending time with Mother Nature reduces stress restores us helps with recovery and relationships along with exercise eating well and sleep itrsquos essential for good health and wellbeingl
Tips to be more green
bull Instead of going to the local cafeacute for lunch have a picnic outside with friends
bull For your next holiday opt for an off-the-grid escape Consider camping or trekking or simply hiring a forest cabin ndash take a look at Airbnb airbnbcomau for some inspiration
bull Bring the outdoors in ndash Peace Lilys Zanzibar and the Chinese Money Tree are great low maintenance indoor plants
bull Join your local community garden yoursquoll meet people in your area and help create a green space and learn to grow fresh produce
bull Get an annual pass for your statersquos National Parks body ndash this will give you a great excuse to get out and explore the great outdoors more often You could even consider becoming a conservation volunteer
References 1ldquoThe Effect of Contact with Natural Environments on Positive and Negative Affect a Meta-Analysisrdquo Ethan A McMahana and David Estesb Department of Psychological Sciences Western Oregon University Monmouth OR USA2 Harvard magazine ldquoThe Mindfulness Chronicles On lsquothe psychology of possibilityrsquordquo Cara Feinberg wwwharvardmagazinecom201009the-mindfulness-chronicles3 Body and Soul ldquoHealth and Nature Forest Therapy for depression stress and high blood pressurerdquo Amy Molloy wwwbodyandsoulcomauhealthnatural+healthhealth+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+400914 Mindfood ldquoGreat outdoors has a lasting effect on mental wellbeingrdquo Efrosini Costa wwwmindfoodcomarticlegreat-outdoors-have-a-lasting-effect-on-mental-wellbeing
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 25
FEATURE
When it comes to healthcare Australians are luckier than most but often those who suffer from severe depression and anxiety tend to seesaw between a safe and supervised hospital environment and everyday life without the support necessary to assist with a full recovery
Late last year the MindSteptrade initiative was launched in partnership with Remedy Healthcare to help people with specific mental health conditions make the transition from hospital to living in the community
Olympic diving gold medallist Matthew Mitcham who has battled depression and anxiety throughout his career was guest speaker at the launch
He provided a candid account of his experiences of living with depression which started when he was 14 and how he coped by self-harming binge drinking and abusing drugs
ldquoI was feeling quite neglected as a child and thinking lsquoyou know maybe if Irsquom the best in the world at something my mum will love me and everyone will love mersquordquo said Matthew
The Olympic gold medallist said that he didnrsquot address his depression as he didnrsquot tell anyone about it He saw it as a weakness especially in the macho sporting environment
ldquoThe more we talk about mental health the more we will break down the stigmardquo
The evidence-based program which is free of charge to eligible GU Health members provides tailored support to help people manage depression and anxiety The initiative is designed to fill the gap between acute care and being at home
The Australian initiative is based on the UKrsquos National Health Servicersquos ndash Improving Access to Psychological Therapies (IAPT) program which began in 2008 The individualised phone consultations target those with depression and anxiety that have been released from hospital Since then over one million people have participated with over 50 per cent reporting recovery from their symptoms1
Remedy Healthcare - a subsidiary of
Filling the gap in mental health treatment
References 1 Realising the Benefits (2010) and `IAPT 3 Year report the First Million Patients` (2012) wwwiaptnhsukabout-iapt2lsquoFindings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department Final reportrsquoCommissioned by Southern Mental Health SA Health October 2013 Prepared by Aprof Niranjan Bidargaddi Gabby Jones Prof Malcolm Battersby3A Way Forward Equipping Australiarsquos Mental Health System for the Next Generation (EY amp Reach Out Australia 2015)
MindSteptrade ndash a telephonic mental health program was launched to help people with depression and anxiety dive back into life
Australian Unity and Flinders Medical Centre in South Australia started MindSteptrade locally In a study run out of the Flinders Medical Centre emergency department (ED) in Adelaide 58 percent of people who completed the program met the clinical definition for recovery2
Remedy Healthcare has provided health-coaching services since 2008 With MindSteptrade they provide access to additional mental health services and support for patients once they are discharged from hospital The organisationrsquos Clinical Director Adjunct Professor Nancy Huang says that MindSteptrade is a very exciting and innovative mental health offering
ldquoItrsquos evidence-based and designed to help people manage their mental health conditions once theyrsquove been discharged into the community Itrsquos also designed to fill the gap between an acute admission and a personrsquos capacity to integrate back into the communityrdquo
The program offers guided cognitive behavioural therapy support for people who are making a transition back into the community when they are often unequipped to deal with recurring symptoms l
With one in five Australians experiencing a mental health problem and more than 70 per cent of young women and 80 per cent of young men who need support not getting it3 MindSteptrade is a much needed program providing support and stability necessary to empower Australians to help break the cycle of debilitating symptoms of anxiety and depression
Olympic gold medallist and guest speaker at the program launch Matthew Mitcham
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 guhealthcomau | INFORM | ISSUE 26 26
FAVOURITE
Get appyCheck out these apps designed to help you deal with stress and anxiety
1
Buddhify $799
Description Termed as the mindfulness app for modern life
Allows you to
bull access over 80 guided meditations
bull created for different scenarios in mind ndash for when yoursquore commuting at home or when you have trouble sleeping and much more
bull track your progress
Suitable for Anyone wanting to incorporate mindfulness in at any time throughout the day
Use it on your iPhone iPad and iPod touch
2
Ambiance $449
Description An lsquoenvironment enhancerrsquo to help you create a relaxing and serene vibe
Allows you to
bull access over 3500 free soundsbull create your own personalised
playlists
Suitable for Those who want to create a peaceful environment at any time or any place thatrsquos convenient
Use it on your iPhone iPad iPod touch and AndroidTM
3 Sleep Cycle alarm $199
Description Track your sleep patterns and be prompted to wake during your light sleep so you can wake up feeling naturally rested
Allows you to
bull analyse and track your sleep patterns over time
bull measure the quality of your sleep
Suitable for Those who want a better understanding of their sleep patterns
Use it on your iPhone and AndroidTM
4 I can be anything $449
Description A series of audio session apps that are designed to promote positive feelings and to tackle the challenges of anxiety stress and fear
Allows you to
bull shift your mindset to unlearn unwanted habits using the principles of neuroplasticity
bull increase your concentration capacity
Suitable for People interested creating a positive mindset
Use it on your iPhone and Google Play
iPhone iPad and iPod touch are trademarks of Apple Inc registered in the US and other countries This article is an independent publication and has not been authorised sponsored or otherwise approved by Apple Inc AndroidTM is a trademark of Google Inc
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
guhealthcomau | INFORM | ISSUE 26 27
Save $150 with OnTrack weight loss retreatsDrop kilos get fit see results and change your life Go to ontrackretreatscomau for more information
Call 1300 949 144 and mention GU Health to claim your discount
comauonsport
regreg
Member BenefitsA GU Health membership means more than just quality
health cover You can also access a range of exclusive
discounts through our Member Benefits Partners
If yoursquore interested in joining GU Healthrsquos Member Benefits Program as a Member Benefits Partner please contact us at magazineguhealthcomau
Terms and conditions Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 makes no warranty or representation either expressed or implied with respect to any product or service supplied by the supplier Offers are valid until 31 July 2016 unless otherwise specified GU Health cannot however be held responsible for any offers not honoured GU Health will not be liable for any loss or damage (including but not limited to death or personal injury) which is suffered as a result of taking or participating in the above offers These terms and conditions are applicable to all offers in this publication
FAVOURITE
Save up to $50 shop over 100 brands including big names such as Speedo Running Bare and Lorna Jane at Onsport
For more Member Benefits
guhealthcomau my-membership member-benefits
Visit onsportcomau and use the discount code 20GU120
Save 15 on luxury everyday clothing Locally made clothing using natural-fibres designed for women of all shapes and sizes
Visit avilacomau Discount code GU15OFF
Save on 15 on clothing with Vie Active Enjoy great savings on Australiarsquos premium high-performance fitness fashion Designed and tested in iconic Bondi Beach
Go to vieactivewearcom Discount code GU_Active
THERErsquoS MORE
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register
Are you registered for Online Member Services
Grand United Corporate Health Limited (GU Health) ABN 99 002 985 033 is a registered health insurer and a member of the Australian Unity Group copy Grand United Corporate Health Limited 2016 GU Health respects the privacy of our members view our privacy policy at guhealthcomau
Your health cover is about you thatrsquos why we put you in
control Online Member Services gives you the access
you need to manage your membership
You can make a claim check your claims history and
benefit limits plus much more
All you have to do is visit
guhealthcomau to register