By administrator Uncategorized 0 Comments

Breathing cold air or catching a cold can trigger asthma!

Asthma

  • All severe or life threatening asthma attacks require urgent medical attention.
  • Always dial triple zero (000) to call an ambulance in a medical emergency, then follow the asthma first aid plan.

Asthma is a disease of the airways in the lungs. It affects the small airways which are called bronchioles.

About 1 in 9 children and about 1 in 10 adults in Australia have asthma. Children with asthma have ‘twitchy’ or sensitive airways.

During an asthma attack the airways become narrow and:

  • the muscles in the airways squeeze tightly
  • the lining of the airway becomes red and swollen
  • the airways produce a lot of mucus.
What causes asthma attacks?

Asthma is triggered by a variety of things, such as colds, smoke, exercise and food. Some people will have a lot of triggers, while others may only react to one or two items.

Read more about asthma triggers.

A history of asthma, eczema or hay fever in your family increases your chances of developing asthma.

Cigarette smoke exposure (passive smoking) can not only trigger an asthma attack, but can also cause children to be more likely to develop asthma than if they had not been exposed to smoke.

What are the signs and symptoms?
How do I know if I or my child has asthma?

Signs and Symptoms of Asthma!

  • Coughing – may be a dry cough at first.
  • Wheezing – a whistling or high pitched sound which may be heard as someone tries to push air out of their narrow tight airways. More about wheezing.
  • Shortness of breath – breathing may become quicker and shallow, leading to long, forced breaths out.
  • Tight chest – younger children may describe this as tummy ache, due to the extra work of the ’tummy’ muscle (diaphragm) to help breathing.
  • Vomiting – in some asthma attacks, a child may vomit.

Worsening asthma

This may take a few hours to a couple of days to develop. You may notice:

  • sucking in around the ribs, tummy or throat
  • continuous coughing
  • rapid heartbeat
  • increased effort to breathe
  • problems talking because they are so short of breath.

Early treatment may stop the attack from getting worse. Worsening asthma requires prompt treatment. See asthma medications and inhaler devices.

A diagnosis of likely asthma is based on:

  • multiple wheezing episodes (you can have 2 to 3 wheezy episodes and not be diagnosed with asthma)
  • family history of asthma, eczema or hay fever
  • the cough and wheeze improve with asthma reliever medication (blue puffer).

Where to get help

  • See your doctor
  • Call an after hours doctor on 1300 300 362.
  • Ring healthdirect on 1800 022 222
  • If you live in rural or remote regions of WA, phone 1800 278 462 and ask for this service.

Remember

  • All severe or life threatening asthma attacks require urgent medical attention. Always dial triple zero (000) to call an ambulance in a medical emergency, then follow the asthma first aid plan.
  • The common signs of asthma are coughing and wheezing.
  • People have different triggers for asthma.

Credits: Healthy WA, Department of Health

By administrator Uncategorized 0 Comments

Hand washing tips

Summary

  • Proper handwashing can protect you and others from a range of diseases.
  • Liquid soap is better than bar soap, especially at work.
  • Wash and dry your hands carefully.

A number of infectious diseases can be spread from one person to another by contaminated hands. These diseases include gastrointestinal infections, such as Salmonella, and respiratory infections, such as influenza. Washing your hands properly can help prevent the spread of the germs (like bacteria and viruses) that cause these diseases.

Some forms of gastrointestinal and respiratory infections can cause serious complications, especially for young children, the elderly, or those with a weakened immune system.

When to wash your hands

You should wash your hands thoroughly:

  • after using the toilet or changing nappies
  • before,during and after preparing food
  • between handling raw and cooked or ready-to-eat food
  • before eating
  • after using a tissue or handkerchief
  • before and after attending to sick children or other family members.
  • after smoking
  • after handling rubbish or working in the garden
  • after handling animals

How to wash your hands properly

To wash hands properly:

  • Wet your hands with clean, running water, turn off the tap.
  • Apply soap and lather well for 20 seconds (or longer if the dirt is ingrained).
  • Rub hands together rapidly across all surfaces of your hands and wrists.
  • Don’t forget the backs of your hands, your wrists, between your fingers and under your fingernails.
  • If possible, remove rings and watches before you wash your hands, or ensure you move the rings to wash under them, as microorganisms can exist under them.
  • Rinse well under running water and make sure all traces of soap are removed.
  • Dry your hands using a clean towel or air dry them
  • It is best to use paper towels (or single-use cloth towel).
  • Dry under any rings, as they can be a source of future contamination if they remain moist.
  • Hot air driers can be used.

An idea at home: give each family member their own towel and wash the towels often.

 

Use running water

Use running water instead of a basin of standing water that could become contaminated through use. Warm water may be better than cold for handwashing as soap lathers (soaps up) better with warm water. However, cold water and soap are still suitable. Hot water can damage the skin’s natural oils. Over time, this can cause dermatitis.

Soap is important

Washing hands with soap and water will remove substantially more disease causing organisms than washing hands with water alone. For people who find that soap causes skin irritation, it is useful to note that soaps can have a different pH – they may be neutral, slightly alkaline or slightly acidic, and perfumes in soap may also cause irritation. Changing soap may help some people

Liquid soap is best

Generally, it is better to use liquid soap than bar soap, particularly at work. However, bar soap is better than no soap.

age to using antibacterial soap

When following the handwashing steps outlined above, all soaps are equally effective at removing disease causing germs. Antibacterial soap is unnecessary and does not offer an advantage over regular soap.

Take care of your hands

Handwashing is only one part of hand hygiene. Looking after your skin generally is important, as your skin is your most effective barrier against infection. After your hands have been dried thoroughly, you can help to look after your hands if you:

  • Apply a water-based absorbent hand cream three to four times a day, or more frequently if your hands are constantly in water.
  • Use gloves to wash dishes to protect your hands.
  • Use gloves when gardening to prevent a build-up of ingrained soil or scratches.
  • Consult a doctor if a skin irritation develops or continues.

Where to get help

  • Your doctor
  • Your local council’s health department
By administrator Uncategorized 0 Comments

Surviving Cold And Flu Season

Colds and flu are more common in the cooler months, partly due to the fact that we spend more time indoors in close contact with others. But getting sick isn’t inevitable, in fact by practising good hygiene and taking steps to boost your immune system, you can give yourself every possible chance of staying well over winter.

  1. Be vigilant about hand-washing.This is the first and most important action you can take to avoid winter germs.  Lather-up whenever you’ve touched something communal including door handles, handrails on public transport, shopping trolleys or baskets and the office water cooler or espresso machine.
  2. Develop a cleaning habit.Regularly clean surfaces including your computer keyboard, tablet, telephone handset, mobile phone and door handles to remove germs. But avoid antibacterial cleaning products, unless you have a medical reason to use them, as their overuse may be contributing to antibiotic resistance.
  3. Don’t share!This includes cups, plates and cutlery as well as towels and hand-towels, unless of course they are washed thoroughly between use.  If you use disposable paper towels and tissues, put them in the bin immediately after use.
  4. Get enough sleep.Poor sleep can reduce your immunity, making it more likely that you’ll get sick.  One study found that those who slept less than 7 hours per night were three times more likely to develop a cold than those who slept 8 hours or more, while another found that those sleeping 6 hours or less were more than 4 times as likely to develop a cold compared to those sleeping 7 hours or more. Aim for 7-8 hours of shut-eye most nights.
  5. Head  Vitamin D, which we get mainly from the action of sunlight on our skin, is a key nutrient for immune health.  Winter, when the UV index is lower, is a great time to head out for a lunchtime walk to boost your vitamin D levels.
  6. Stay active.While it may be tempting to curl up in front of the heater or fire with a good book, as discussed in our article on winter exercise (page 2), regular moderate intensity exercise can help to boost your immune system, reduce your chances of getting a cold and improve your recovery time if you do get sick.
  7. Eat well.Eating a healthy, well-balanced diet is important for general health and wellbeing but there are a few nutrients that are particularly valuable when it comes to our immune system. These include vitamin C (found in citrus fruits, kiwifruit, berries, capsicum, tomato, broccoli and spinach), zinc (found in fish, seafood, lean meat & poultry, legumes, wholegrains, nuts & seeds, and dairy foods like milk, yoghurt & cheese) and vitamin A (found in yellow-orange and dark green vegetables such as carrot, pumpkin, sweet potato and spinach).  Include these foods regularly in your winter meals.

What about the Flu vaccine?

Available for anyone over 6 months of age, it’s best given in early autumn, before the flu season starts. The vaccine is free if you are:

  • aged 65 years and over
  • of Aboriginal or Torres Strait Islander background and aged 6 months to less than 5 years or over 15 years
  • pregnant
  • over 6 months of age with a medical condition such as severe asthma, lung disease or heart disease, low immunity or diabetes that can lead to complications from influenza.

For more information:

 

References:

By administrator Uncategorized 0 Comments

Being Present

We often try to pack a lot into our day; we race around, ticking things off our to-do list so we can rest easy and relax at night.

But what if we took a moment for being, rather than doing? Does it pay to slow down and focus on the present moment?

The benefits of simply ‘being’

‘Being present’ is part of the practice known as mindfulness. It’s a way to focus on what is happening ‘in the now’, and it can have positive effects on your mental health and wellbeing.

Studies show that practising mindfulness may aid in managing stress, anxiety and depression, and can help to make us calmer, happier humans.

“The benefits of being present are that you get to focus on the most important point in time – the present,” explains Jean Hailes clinical psychologist Gillian Needleman.

“The present is the place where you are the most powerful as it is ‘the now’; the ‘live’ moment of time. It is where opportunity resides, where choices exist and where you can focus all your senses to take in the richness of life and what you’re experiencing.

“It is not the past, which can’t be changed, nor is it the future, which has not yet unfolded. The present is the place of being and possibility.”

As Ms Needleman explains, focusing on ‘the now’ also helps to still and quieten a racing mind.

“It can shift the focus from your inner-world – often the place of worry and anxiety – and turns your attention to the actual world around you and your interaction with it for that moment,” she says.

Putting it into practice

Here, Ms Needleman gives us three tips on how to tap into the present and fully soak up a mindful moment.

1. Use all your senses

When you want to become present in any given moment, use all your senses to describe what is happening around you. Observation, without judgement, is key, says Ms Needleman.

“If you are going for a walk, be present by noticing the colours, the smells, the things that are close to you, the things that are further away… what are the big things and what can only just be seen? Feel your feet connecting to the ground, the temperature of the air on your face, your arms by your sides,” she says.

Concentrating on these subtle details and feelings connects you to the present moment and can also create an enriching and more enjoyable experience.

2. Daily deed done differently

Choose something that is a habit, perhaps something you do daily, but do it differently and allow yourself to notice the small things.

Ms Needleman provides some examples. “Brush your teeth with your left/non-dominant hand, go for a walk but walk at half your usual pace, change your stride, eat dinner in the garden instead of at the kitchen table, ride your bike to work instead of taking the train, or drive a different way home.”

Many of our daily tasks are done in ‘auto-pilot’ mode. We are so used to doing them, we don’t tune into the task at hand. But slightly changing our perspective can open us up to a new experience, allowing us to complete the task in a new and more present light.

3. A mindfulness body scan

Ms Needleman reminds us that our body is always present, so it can be a useful tool to practise being present with. “Your body does not dart around into past, present and future the way your mind can,” she says. “It is always there and can help bring you back to the present moment.”

Play around with being mindful by noticing your body in different ways. You can start from your head and work your way down to your feet:

  • Appreciate the way your breath moves in and out of your nose or mouth
  • Notice the inside of your mouth – move your tongue across your teeth and feel the sensation
  • Place your hands on your chest and stomach and feel the breath flowing in and out
  • Try to focus on the way your bones hold up your posture
  • Think about your legs and how the muscles feel
  • Wiggle your toes and notice the feeling
  • Feel the floor beneath your feet, press down on the floor and notice the sensation…
  • The options are endless

Published with the permission of Jean Hailes for Women’s Health.

By administrator Uncategorized 0 Comments

The Real Reason Germs Spread in the Winter!

Flu season seems to have become a fact of life – and with it numerous theories as to why it exists. Here are just a couple of theories making for interesting reading.

The temperature drops so the air con goes up a notch (or ten!), and the fires are lit. Sunlight hours become shorter, and the days at work feel longer when you leave in the dark and arrive home after dark. And there is almost always someone in the house with the sniffles, a scratchy throat and you wish you had taken shares in a pharmaceutical firm when you were young! And for something so prevalent and routine, you would think that there would be some solid facts as to why this happens.

However there are just theories… and here are a few simplified theories for you to ponder.. Germs can linger for a long time on an underground train.

Credit: Getty Images

Theory #1 we spend more time inside

It’s cold, raining and or foggy, so we hang out together inside more so than in summer. Because we’re in closer contact with other people who may be carrying germs, we’re more likely to come into contact with the bugs, viruses and bacteria than when we are outside in the sunshine and fresh air.

Theory #2 without much sunlight, we may run low on Vitamin D, weakening our immune system

Remember your mum or Nanna telling you to go and get some fresh air … It was for a very good reason! The sun and fresh air in the lungs doesn’t just make you feel better, Vitamin D is something we all need and with winter, less sunshine could equate to a lack of Vitamin D – and Vitamin D powers the body’s immune system.. so less of it could be impacting our susceptibility to colds and winter bugs.

Another popular idea concerned our physiology: the cold weather wears down your body’s defences against infection. In the short days of winter, without much sunlight, we may run low on Vitamin D, which helps power the body’s immune system, making us more vulnerable to infection.

Theory #3 Wet hair can give us a cold

Did you know that when we breathe in cold air, the blood vessels in our nose constrict to stop us losing heat? This may prevent white blood cells (the warriors that fight germs) from reaching our mucus membranes and killing any viruses that we inhale, allowing them to slip past our defences unnoticed. This is possibly the theory behind the thought that we tend to catch a cold if we go around with wet hair.

Theory #4 cold air is drier and means viruses and bugs float longer

In moist air, particles may remain relatively large, and drop to the floor. In dry air, they break up into smaller pieces – eventually becoming so small that they can float for longer. Colder winter air is drier than warmer summer, more humid air.

This suggests that when you enter a cold but drier room its previous occupants ‘leftovers’ of coughs and sneezes are more likely to still be floating around. Viruses in drier air can float around and stay active for hours – until it is inhaled or ingested, and can lodge in the cells in your throat.

Air conditioning (provided they are regularly maintained) can filter out germs before they circulate which negates the claim you are more likely to get sick on a plane…. Although personally having just flown from overseas, I am sure I am getting a cold!

Regardless of these theories, if you find yourself feeling under the weather and have a cold or the flu, how you got it doesn’t matter. Making you feel better does! If you or a loved on becomes sick at night and your usual Doctor or medical centre is closed, call your local after hours Doctor on 1300 300 362 and one of our doctors will come see you as soon as possible. We reserve the right to take more time in case of giving priority to more serious conditioned patients as we always attempt to prioritise young children and the elderly.

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

By administrator Uncategorized 0 Comments

Understanding Bowel Cancer: PREVENT, DETECT & DIAGNOSE

Bowel cancer (also known as colorectal cancer) often develops without any warning signs. 

It is the second biggest cancer killer of Australians after lung cancer. Bowel cancer affects men and women, young and old. The risk of developing bowel cancer rises sharply and progressively from age 50. 1 in 12 Australians will develop bowel cancer in their lifetime. Around 75% of people who develop bowel cancer have no family history of the disease or hereditary contribution. Bowel cancer is preventable, treatable and beatable. If detected early, around 90% of cases can be successfully treated. 

At some time in our lives, most of us will experience problems with our bowels and the process of getting rid of these waste materials. Tummy upsets and bleeding from the bottom are both very common symptoms associated with many minor problems that are easily treated, or settle down again on their own. However, it is very important to discuss any symptoms that don’t seem to settle on their own or respond to recommended treatments with your doctor. They can refer you for further investigations to determine the cause of the problem. 

Prevention Through Diet & Lifestyle

There is a link between red meat and bowel cancer. It is now recommended that we should eat less than 500g of red meat a week.Processed meat is strongly linked with an increased risk of bowel cancer, and therefore should be avoided as much as possible. 

Drinking alcohol raises the risk of several common cancers, including bowel cancer. It is therefore suggested that alcoholic drinks are limited to two for men and one for women a day. 

Eat at least 5 servings (400g) of a variety of non-starchy vegetables and fruits every day. Wash and eat raw with skin on for extra fibre, and aim for at least 2 serves of fruit and 5 serves of vegetables a day. Frozen vegetables count too, as does fruit juice! 

Eat relatively unprocessed cereals (grains) and/or pulses (legumes) with every meal. 

• Limit refined starchy foods. 

• Grains and cereals – this includes rice, oats, pasta, bread, couscous and breakfast cereals. Try to choose wholegrain varieties where possible, which contain more fibre (such as wholemeal pasta, wholegrain bread etc). 

• Pulses – lentils, chickpeas and beans are tasty and filling. A jacket potato with baked beans and salad makes a delicious lunchtime meal. 

There is now evidence that regular physical activity could cut the risk of developing bowel cancer (but not rectal cancer) by 30-40%. Physical activity also helps to control weight gain, which is important as obesity is linked to a higher risk of bowel cancer. To help reduce the risk of bowel cancer, people should aim to be physically active every day in any way for 30 minutes or more. 

Maintain body weight within the normal range from age 21. 

• Avoid weight gain and increases in waist circumference throughout adulthood (<80cm for women; and <94cm for men). 

• Aim for a Body Mass Index (BMI) of 18.5 – 24.99. 

• Quit smoking. 

• Avoid exposure to tobacco smoke. 

Be self-aware 

Being aware of your body and recognising when things are not quite right is your first step to avoiding serious health problems. 

No one knows your body better than you, so listen to it and if something is not right, make an appointment to speak with your doctor as soon as possible. 

Credit: Bowel Cancer Australia Patient Awareness Campaign

By administrator Uncategorized 0 Comments

Worry, anxiety & help for new parents

Looking after you, looking after your baby

No one can possibly tell you what it feels like to be pregnant, to give birth to a baby or to become a new parent. These are deeply personal experiences and are different for everyone. It is a time of great change and challenge, often bringing feelings of joy and celebration, and potentially also feelings of worry and anxiety.

Many new and expectant parents worry about how a new baby will fit into their lives, or how they will care for an infant. It’s important to remember that if you’re feeling worried and anxious during this period, you’re not alone and these are common reactions that many new parents have.

In fact, up to one in seven women who are pregnant or have recently given birth experience perinatal depression and anxiety (perinatal refers to the time from when pregnancy begins to the first year after the baby is born). Partners can experience mood problems too, so it is important that you are both well supported during this time.

When you are pregnant or have a baby, there are lots of changes going on, from physical and hormonal changes to big adjustments in your sleeping patterns and daily routine; it might feel like things are out of your control, that there is so much to learn and that sometimes it’s difficult to cope.

The good news is, there are lots of things that can be done to support yourself and/or your partner during this time in your lives.

Signs and symptoms to look out for

The signs and symptoms of perinatal depression and anxiety can vary from person to person and may include:

  • Excessive worry or fear that is difficult to control. Often the worry and fears are focused on the health or wellbeing of the baby, or your abilities as a mum
  • Losing interest in the things you usually enjoy
  • Fear of being alone with your baby
  • Feeling low most of the time, or crying for no good reason
  • Physical symptoms – such as decreased energy, a change in appetite, difficulty sleeping even when you have the opportunity, increased heart/breathing rate, tight chest and feeling lightheaded
  • The development of obsessive or compulsive behaviours; for example, needing to do the same task a number of times when it doesn’t need repeating
  • Thoughts of death or suicide

If you feel that your worries, anxiety or low mood are interfering with your health, relationships, daily life or ability to care for yourself or your baby, then it is time to get some help and support.

Getting the right help and advice

Start early! Managing mood symptoms well during pregnancy can make a big difference to how things go when your baby is born.

Your general practitioner (GP) or maternal child health Nurse are both great sources of support. If you are unsure about talking with a doctor or health professional, reach out to a trusted friend, family member or your partner. Remember, if it is urgent, please call Lifeline on 13 11 14.

There are also many pregnancy and parenting websites, blogs and apps available. It’s important to make sure the information that you’re accessing is reliable – pick one or two sources you trust and stick with them.

One such resource is the What Were We Thinking! mobile app. It provides week-by-week information on essential topics to help mums and dads (and anyone supporting them) adjust well to the first six months of life with a baby.

Developed by Jean Hailes and Monash University, the app is adapted from the evidence-based parenting program of the same name. It is free and easy to download, and helps to build your confidence by giving you the knowledge, skills and reassurance to navigate this period.

The app helps you to develop the practical skills for settling babies, such as establishing a Feed-Play-Sleep routine as well as ideas to help you strengthen your partner relationship, such as how to best share the workload and communicate each other’s needs.

Download the What Were We Thinking! app or learn more about perinatal depression and anxiety.

 

Published with the permission of Jean Hailes for Women’s Health

By administrator Uncategorized 0 Comments

Heart health – The link between a common sleep disorder and heart disease

The link between a common sleep disorder and heart disease
Sleep apnoea is a common sleep disorder. But did you know it can dramatically increase your risk of heart disease? Given that heart disease is the number-one killer of women in Australia, this is something you need to know about. Let’s start with the basics…

What is sleep apnoea?

Sleep apnoea is a common, but potentially serious, sleep disorder in which you have one or more pauses in breathing (or shallow breaths) while you sleep. These pauses can last for several seconds and can happen multiple times in an hour or throughout the night.

Many people think only men who snore get sleep apnoea. It’s true that many – but not all – people with sleep apnoea are snorers (and often loud ones!), but women are just as likely to suffer from it, especially if they’re overweight.

The main cause of sleep apnoea is being overweight. However, studies have found an increase of sleep apnoea in women around perimenopause, regardless of their age or weight.

There are a few different types of sleep apnoea, but the most common type is called obstructive sleep apnoea (OSA) and occurs when the throat muscles relax and block the airways.

How is sleep apnoea detected?

Many people with sleep apnoea feel very tired and often have difficulty staying awake in the day, without knowing why they are so tired.

This is the tricky aspect of sleep apnoea – you may not know you have it. The main features of sleep apnoea generally occur while you’re asleep and unaware of what’s happening, so it’s usually a family member or bed partner who might be the first to notice the signs and witness your changes in breathing.

How is sleep apnoea linked with heart disease?

The pauses in breathing that occur in OSA can cause sudden drops in oxygen levels in the blood. These sudden drops can strain the cardiovascular system and increase the risk of high blood pressure, which is one of the major risk factors in developing heart disease.

Alarmingly, research has found that OSA increases the risk of heart failure by 140%, the risk of stroke by 60%, and the risk of coronary heart disease by 30%. In fact, researchers estimate that untreated sleep apnoea may increase the risk of death from heart disease by up to five times.

Researchers haven’t entirely figured out the exact links between OSA and heart disease, but they believe that changes to the nervous system, lung pressure and inflammation as a result of the sleep apnoea may play a part.

Unfortunately, as well as heart disease, sleep apnoea can increase the risk of other chronic diseases such as type 2 diabetes, metabolic syndrome, liver problems and increases the risk of complications from medications and surgery.

When to see a doctor

If you experience, or if your bed partner notices, any of the following signs, see your GP:

·         Pauses in your breathing during sleep

·         Shortness of breath, gasping for air, or choking that wakes you up from sleep

·         Snoring loud enough to regularly disturb the sleep of others or yourself

·         Excessive daytime sleepiness and unexplained fatigue; tiredness that may cause you to fall asleep while working, watching television or even driving.

If you doctor suspects sleep apnoea, you will likely be referred for a sleep study – a test used to help diagnose sleep disorders. In some cases, a sleep study can be carried out at home.

There are a variety of ways to treat and manage sleep apnoea and the treatment prescribed will largely depend on the type of sleep apnoea and how severe it is. It’s important to bear in mind that, in some cases, managing sleep apnoea can be a long-term commitment. However, if the benefits are better sleep, more energy and potentially reducing your risk of heart disease and other chronic illnesses, then this commitment pays you back in gold.

Read more about sleep and fatigue, or find more tips for reducing your risk of heart disease.

Published with the permission of Jean Hailes for Women’s Health.


By administrator Uncategorized 0 Comments

Walk the talk – put your best foot forward for office health

Working in an office can mean sitting for up to seven hours per day. Add some TV time in the evening and it’s easy to clock up 10 hours of daily sitting. It’s been scientifically proven that too much sitting is bad for you; it can reduce your lifespan and put you at greater risk of developing chronic health conditions such as type 2 diabetes or heart disease.

A recent three-week pilot study by the University of Miami showed that changing one meeting per week from a sitting to a walking meeting could increase employees’ workplace activity levels by 10 minutes. The white-collar university employees who took part in the study found the walking meetings easy to do and to fit into their weekly routine.

So, there’s no reason why your workplace shouldn’t be the next one to join the rising number of Australian companies who encourage their employees to walk and talk.

There is currently a huge focus on getting office workers up and active during the day, encouraging them to be healthy while getting their jobs done. Standing desks have become common, as have standing meetings, so walking meetings are a natural progression.

Walking is the perfect solution for the mid-afternoon slump many of us feel; it clears your mind, gets your circulation moving, increases your alertness and also breaks up the day. There are health benefits too – research has shown that just 15 minutes of daily moderate activity, such as brisk walking, can add up to three years to your life expectancy.

Walking side-by-side can be much less confrontational than facing someone directly and may get some employees to open up and say what they really think. It can therefore be a good way to hold informal one-on-one meetings, or have creative brainstorming sessions.

Not all topics are good for walking meetings, though; anything involving precise data, needing a whiteboard or computer screen are best kept indoors (though you can still have a standing meeting).

Organising a walking meeting

The Miami team explored the effectiveness of a protocol for walking meetings to make sure they were effective and achieved goals. Putting some of the following rules in place means there is some structure to your walk.

  • Smaller groups are best, as it can get difficult to hear if you have more than four or five people together
  • Give people different roles – someone to lead the walk, someone to call out the agenda (no, it’s not just a nice walk … we’re working, remember?), someone to take notes and someone to watch the time
  • Pick a quiet route so you can hear each other speak (research your route during lunch breaks)
  • Check the weather before you leave, grab some bottled water, sunscreen and an umbrella (if you are in Melbourne)
  • Make sure your workmates are pre-warned, willing to take part and have come to work in suitable footwear and clothing
  • Finding a park bench or coffee shop for your halfway point means you can all sit down for 10 minutes before walking back to base. This is a good opportunity to write any notes you need, although this can be done just as easily at the end of the walk.
  • Walk for a minimum of 30 minutes

You don’t need to hold a meeting to take a walk; many companies encourage employees to take a walk around the block if they need some air. It’s surprising how many great ideas come to you when walking.

Read more about the benefits of physical activity and how to create an exercise plan.

Published with the permission of Jean Hailes for Women’s Health.

By administrator Uncategorized 0 Comments

Healthy food, happier gut – 5 top foods to nourish your gut bacteria!

Our digestive systems are the unsung workaholics of our bodies, toiling around the clock to break down and absorb nutrients from the food and fluids we consume.

Within this ongoing cycle, our large intestine – often referred to as our gut – is the office hero. Though perhaps we should say office heroes, because it is actually the populations of tiny organisms that live in our gut that keep us healthy.

These microorganisms are also known as the microbiota, gut flora or gut bacteria. And strange as it may seem, your gut is home to a lot of them – billions, in fact. There many different types of gut bacteria, with most of us having more than 1000 different species.

Even though we can’t see them with the naked eye, we cannot underestimate the important role that our gut bacteria play in not only our digestive health, but our immune system and mental health. Part of their duties also involve the absorption of essential nutrients, protecting us from harmful bacteria and even influencing inflammation.

We spoke to Jean Hailes naturopath Sandra Villella about how to support your digestive system through eating everyday foods. Here are her five top foods to nourish your gut bacteria:

  1. Brown rice

The nutrients in brown rice encourage the growth and activity of healthy gut bacteria. Red and black rice are also good options for the gut and, luckily, are becoming more available in some supermarkets.

Wherever possible, opt for brown rice over white rice and get the benefits from this healthy wholegrain.

  1. Oats

Oats contain a unique type of fibre that nourishes and restores healthy gut bacteria. This makes oats a great food to eat every day and they are especially suited to breakfast – porridges, muesli or a smoothie with oats.

  1. Linseeds/ flaxseeds

These tiny brown, tan or golden-coloured seeds are high in fibre and can help to create an environment within the gut in which the healthy bacteria want to grow and live.

To ensure freshness and to get the most benefit from this food, Sandra recommends freshly grinding your linseeds at home in a coffee grinder or spice grinder, and storing the ground seeds for up to two weeks in an airtight container in the fridge.

You can get more linseeds into your daily diet by trying out Sandra’s latest recipe, Buckwheat porridge, or her Linseed, banana and date muffins, or simply sprinkle a tablespoon or two of ground seeds over your porridge in the morning.

  1. Prebiotic foods

Prebiotics (note: not probiotics) are a type of nutrient that are very beneficial for promoting gut health. Essentially, prebiotics are fuel for healthy gut bacteria, so it’s important to eat enough prebiotics to keep the populations alive and healthy.

Prebiotics occur naturally in a number of everyday foods, such as:

  • garlic, onions, leeks and spring onions
  • asparagus, artichokes and beetroot
  • broccoli, Brussels sprouts, cabbage, watercress and kale
  • legumes such as chickpeas, lentils and red kidney beans.
  1. Yoghurt & kefir

Another way to help keep your populations of good bacteria healthy is by eating them! Yoghurts often contain healthy gut bacteria, but it’s important to check the labels.

Good products will not only specify the type of good bacteria, but also the quantity of good bacteria. Sandra recommends eating yoghurt that contain around one billion good bacteria per serve.

Kefir is another type of food, similar to yoghurt, containing even greater amounts of healthy bacteria. Kefir is available in some health food stores, or some people make it at home. It can be quite sour to taste, but many people enjoy it as part of their breakfast – added to smoothies or with fruit.

A gut-healthy recipe

We hope you can start including more of these foods in your daily diet. If you’re still not sure where to start, Sandra has designed a delicious recipe filled with colourful whole foods and some of these ingredients to nourish and restore your healthy gut bacteria: Aduki bean salad. You could also try out her Bircher muesli recipe.

As a leaving thought, did you know that up to 60% of digestive health conditions are associated with stress? So while it’s important to eat a balanced diet rich with gut-nourishing foods, it’s also important to keep your stress levels in check – a balanced lifestyle, rest and happiness are just as essential to your digestive health.

Read more about healthy living and healthy eating on the Jean Hailes website.

.

Published with the permission of Jean Hailes for Women’s Health