magazine

Issue 26
Massage therapy
at home
Techniques to relax and
release muscle tension
Calm the busy
mind
Tools to help you refresh
and refocus
Foods for stress
Holistic nutritionist, Lee Holmes shares which foods
are best to calm the body and alleviate stress.
Cranberry and
walnut granola
recipe
CONTEN
22
08
20
10
FEATURES
FAVOURITES
08 Is exercise stressing you out?
04 The buzz
13 In focus
06 5 mins with...
16 Recipes
06 Q&A
26 Get appy
07 Is it true?
27 Member Benefits
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 Crohn’s 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.
2
guhealth.com.au
|
INFORM | ISSUE 26
14
NTS
GM’s MESSAGE
Hello and welcome to
Issue 26 of Inform.
It’s hard to believable that we’re 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 you’re 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.
17
Managing Editor: Rachel Pace
Features Editor: Emma Brown
Art Director: Jodie Griffiths
Contributors: Gretchen Masters, Alicia Zaniewska,
Lee Holmes, Sarah-Jane Collard and Jonathon
Clemens.
Inform is published by GU Health.
This 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:
Post: Reply Paid, GPO Box 2988,
Melbourne, Vic 8060
TM
I’m also happy to share that the MindStep 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
Ph: 1800 249 966
Email: [email protected]
guhealth.com.au
Grand United Corporate Health Ltd
(GU Health) ABN 99 002 985 033
GPO Box 2988 Melbourne VIC 8060
We’ve taken your feedback on board to be more
environmentally friendly and to reduce the amount of hard
copy mail that you receive. We’ll 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 guhealth.com.au
Re-think Reduce Reuse Recycle
Cover image credit: by photographer Steve Brown.
guhealth.com.au
|
INFORM | ISSUE 26
3
The buzz
25
APR
24-30
APR
World Immunisation Week 2016 Closing the Gap on immunisations
ANZAC Day
Diseases that are vaccine preventable are responsible for 25 per
cent of child deaths – 1.5 million children worldwide.
Find out more at who.int/campaigns/
immunization-week/2016/event/
8
MAY
May is Thyroid Awareness Month
The national campaign supports good thyroid health and how to
achieve it through being aware of symptoms and changes to the
thyroid gland. On Mother’s Day the focus is on pregnancy and
thyroid awareness.
Mother’s Day Classic
Walk or run for breast cancer research.
Register here
mothersdayclassic.com.au/register
For more details thyroidfoundation.org.au
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
foodallergyaware.com.au
4
guhealth.com.au
|
INFORM | ISSUE 26
15-21
MAY
World IBD Day
Australia has joined more than 40 countries across the
globe in a unified effort to raise awareness of Crohn’s
disease and ulcerative colitis, inflammatory bowel diseases
(IBDs) that affect over 75,000 Australians and more than
five million worldwide. Read more about Crohn’s disease on
page 18.
Find out more
crohnsandcolitis.com.au/world-ibd-day
23-29
MAY
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.
19
MAY
Check it out exerciseright.com.au
Bowel Cancer Awareness Month
World Blood Donor Day
Blood 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
donateblood.com.au
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
bowelcancerawarenessmonth.org/
red-apple-day
30
JUNE
14
JUNE
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
guhealth.com.au
guhealth.com.au
|
INFORM | ISSUE 26
5
FAVOURITE
Q&A
5 mins
with...
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.
Q: How do I make the most of Online Member
Services?
Toby, Vic
If you have any questions about health insurance that you’d
like us to answer, email them to [email protected]
Your health cover is all about you, that’s why we put you in control. Online Member
Services gives you the access to manage your membership at any time.
How do I register?
People who know me would describe
me as... I’d like to hope that it would
be positive.
All you have to do is visit our website guhealth.com.au to register. You’ll need
your membership number, family name and date of birth to complete the online
registration.
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!
In your Online Member Services area you can:
I spend most of my time... with my
sister, she’s the only family I have in
Australia so we live, train and now
work together!
My challenge for 2016 is… what
makes me happy!
My favourite form of exercise is…
I can’t narrow that down to one,
there are too many!
I am most inspired by… my family.
Each and every one of them plays
a part in reminding me every day of
just how blessed I am. •
6
guhealth.com.au
|
INFORM | ISSUE 26
• claim your eligible extras and medical services instantly through Flex-eClaim
• check your claims history
• review your benefit limits
• confirm your membership and excess years
• register for FastBack so we can pay your benefits directly into your bank
account
• add and update your contact and bank details
• view your previous tax statements, if you’ve lost a tax statement you’ll be able
to obtain another one here
• re-order a lost or damaged GU Health Member Card
• elect your rebate tier, if this is an option under your corporate health plan
• access important information relating to your cover, including Your Cover at a
Glance and Your Membership Guidelines.•
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
Is it
true?
Does fat make you fat?
We 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. They’re essential
for good health, if you make the right
choices, eat the right amount and beware
of bad fats in disguise.
“Fats are needed for good health,
particularly for absorbing antioxidants
and vitamins, for helping us to feel full,
taste flavour and for enjoyment of food,”
says Alicia.
There’s been a strong focus on
avoiding fats but we need the good ones
– monounsaturated and polyunsaturated
fats. They can help to lower bad
cholesterol, maintain healthy blood
pressure and reduce heart disease.
Polyunsaturated fats:
•
Oily fish including salmon, sardines
and tuna, flax seed, linseed,
walnuts, chia seeds, omega-3
enriched eggs, soy and soy bean oil.
Monounsaturated fats:
•
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.
“Unsaturated options are the best
bang for your buck for health benefits.”
Saturated fats are solid in room
temperature and liquify when heated,
sources include:
• fatty cuts of meat and processed
meat like salami.
Trans fats are mostly found in:
• manufactured, processed and
deep fried junk foods, such as pies,
pastries, cakes and biscuits.
We should most of the
time eat unprocessed
and natural foods.
Uncover bad fats in disguise
Some foods appear healthy like
kale chips, however if the first three
ingredients listed are fat or oil you should
avoid them.
“It’s better to make your own kale
chips, with a light spray of olive oil.”
It’s not mandatory to label trans fats,
unlike saturated ones. So check for
‘hydrogenated’ or ‘partially hydrogenated
vegetable fat or oil’, 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.
“If 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 day.”
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.
Don’t be scared of fats, if you eat
the right types and amounts, they won’t
make you fat but will help you maintain a
healthy balanced diet. •
guhealth.com.au
|
INFORM | ISSUE 26
7
FEATURE
Is exercise stressing you out?
Exercise 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
At a comprehensive medical, one of the
components is a stress test. To do this,
you’re placed on a treadmill that gets
progressively harder, until you can’t 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.
Let’s talk about stress. When you’re
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
8
guhealth.com.au
|
INFORM | ISSUE 26
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 you’re 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
that low intensity exercise reduced
cortisol levels, while moderate and highintensity exercise sessions both caused
a significant increase in stress on the
body3. Which is great in short bursts, but
can be detrimental if you’re constantly
exercising at high intensities, or if you’re
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
It’s 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 there’s 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, don’t
be deterred. There’s simply too much
evidence proving the overwhelming
benefits of exercise. •
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 ‘no’. If you’re
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 highintensities, 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.
Sleep on it
Sleep 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 don’t
get enough sleep:
• Have increased levels of ghrelin
(the hunger hormone) and
decreased levels of leptin (the
satiety/fullness hormone).
• Consume about 300 calories a
day more than when they are
well-rested.
• Snack more and do less
physical activity5.
Gretchen Masters is the
founder of Spring Fitness, and
a regular contributor to Inform.
References:
1
Epel, E., R. Lapidus, B. McEwen, et al. Stress may add bite to appetite in women: a laboratory study of stress-induced cortisol and eating behavior.Psychoneuroendocrinology 26: 37-49, 2001.
2
Tomlinson, J.W. & P.M. Stewart. The functional consequences of 11_- hydroxysteroid dehydrogenase expression in adipose tissue. Hormone and Metabolism Research 34: 746-751, 2002.
3
Hill, E.E., Zack, E., Battaglini, C., Viru, M., Hackney, A.C. Exercise and circulating cortisol levels: the intensity threshold effect. Endocrinol Invest 31: 587-91, 2008.
4
Ulf Lundberg. “Stress hormones in health and illness: The roles of work and gender”. Psychoneuroendocrinology Vol 30, Iss 10: 1017–1021.
5
WFMY News, “Sleep-Deprived People Eat 300 More Calories A Day”; Chelsi Zash, www.archive.digtriad.com/news/article/167879/1/Sleep-Deprived-People-Eat-300-More-Calories-A-Day
guhealth.com.au
|
INFORM | ISSUE 26
9
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
in the workplace, stop and note what’s
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 ‘monkey mind’.
Our minds bounce from one idea to
another, often filling us with anxiety,
known as the ‘monkey mind’1.
Humans can get caught up in thinking
about the past: ‘I wish I’d done that’ and
focus on what went wrong at work and
how to alleviate it.
Next time you’re feeling pressured
and occupied with stressful thoughts,
from a looming deadline or a conflict
By stopping and paying deliberate
attention to the present this allows you
to check in, to not get caught up in the
10
guhealth.com.au
|
INFORM | ISSUE 26
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.
“I recommend trying to cultivate, more
of a mindful way of being at work, which
is a key skill for life in general.”
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.
“All we have is the here and now, not
the argument last night, nor the deadline
at the end of the day.”
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 what’s
worthy to focus on.
Note the three WWW’s
Notice things around you to be grateful
for and savour them. Check in and note
(the three WWW’s), ‘What went well for
me today’?
1
What did I achieve?
2
What was a good thing that
happened?
3
What did I handle well, better than
before?
It can be as simple as, ‘I was able
to breathe in and out well today’. By
focusing on things that are working well
such as positive relationships, it helps
when something isn’t 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 lion’s jungle, by
repeating their fears: ‘lions and tigers and
bears, oh my!’
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.
“I see a lot of fear from work and
deadline pressure, our demanding work
lives don’t seem to be getting easier, so
when you leave work don’t take it home.
Prioritise your time off to reflect and
experience stillness.”
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: ‘I’ll work till 7pm, then stop, I
won’t check my emails after that’.
Putting in more hours causes you
to not get enough sleep and be less
productive. “Don’t find an excuse as to
why you can’t stop after that deadline turn your phone off.”
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
you’re constantly in a
state of drive you can
easily burnout, she says.
guhealth.com.au
|
INFORM | ISSUE 26
11
We need some drive to perform but
when there’s too much, without time off
to recover, we go into alarm then straight
to burn out. We need calm and time off
too. It’s 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 you’re working late,
getting up at 5am for adrenalin pumping
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 emergency.2
The blue circle is the incentive
and resource focused system, where
exercise, a parent, or you have a hectic
social life, it’s 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.
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.
Drive | excite |
vitality
Compassionate
mind approach:
The three circles
model
Instead of running at lunchtime which
creates adrenalin and increases the
stress hormone cortisol, see our article ‘Is
exercise stressing you out?’ on page 8.
It’s just as important to slow down and sit
in the park to spot 10 different colours, to
be in the present.
It’s 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.
The red protection system can override 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. •
Content | safe |
connected
Incentive/
resource-focused
Non-wanting/
affiliative focused
Wanting, pursuing,
achieving and
consuming
Safeness-kindness
Soothing
Activating
Anger | anxiety |
disgust
Threat-focused
Protection and
safety-seeking
Activating/inhibiting
References:
1
Psychology Today, “Quieting the Monkey Mind with Meditation”; Robert Puff Ph.D. www.psychologytoday.com/blog/meditation-modern-life/201110/quieting-the-monkey-mind-meditation
2
Netmums, “CMA: The Three Circles model”; www.netmums.com/woman/health-and-happiness/making-mums-happy/cma-the-three-circles-model
12
guhealth.com.au
|
INFORM | ISSUE 26
IN FOCUS
Are modern diets creating primitive
teeth?
Dental Surgeon, Dr John Flutter spoke to Inform about how the western diet is
leading to greater demand for orthodontics, in adults and children.
Having braces is seen as a rite of
passage for teenagers however adults are
taking a bigger bite out of orthodontics.
There’s 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 cent.1
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 ago.1
“Almost all children in the western
world are growing up with crooked
teeth,” 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 won’t grow
to full size so the teeth become crowded.
America, African tribes, Australian
Aborigines and New Zealand Maori. His
research found that these communities
had beautiful straight teeth and freedom
from decay.2
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 don’t
develop the muscles to hold their mouth
closed, he says.
Price’s research found that within one
generation of eating white sugar and
flour, these same populations developed
crooked teeth.
We definitely need to eat harder food
and often food is cut up and puréed for
children. However, by age four, children
should be able to chew and tear food the
same way adults do.
It’s recommended, based on
Price’s research to eat nutrient-dense
wholefoods, such as pasture fed meats,
wild fish, grains that have been sprouted
or fermented and organic vegetables.3 •
Looking for an
Orthodontist?
Going back to basics
You can visit our website
guhealth.com.au and use the
‘Find a provider’ search tool.
Dr. Weston A. Price, an American dentist
studied indigenous communities,
including Eskimos and Indians of North
References:
1
Australian Institute of Health and Wellbeing (AIHW), “Oral health and dental care in Australia: key facts and figures 2015”; AIHW, www.aihw.gov.au/publication-detail/?id=60129554382.
2
The Weston A. Price Foundation, “Weston A. Price, DDS”; Sally Fallon Morell, www.westonaprice.org/health-topics/weston-a-price-dds/.
3
Rosen Wellness, “Pioneers of Nutrition: Dr. Weston A. Price”; Bernard Rosen, www.brwellness.com/nutrition-news/?p=235.
guhealth.com.au
|
INFORM | ISSUE 26
13
FEATURE
Calming foods to alleviate stress
Lee 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
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 you’re 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 you’re 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.
“Avocados are really good in autumn,
14
guhealth.com.au
|
INFORM | ISSUE 26
they’re good for soothing nerves and
anxiety and have lots of B vitamins too,”
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, it’s 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.
“Fish especially salmon are one
of the best sources of omega-3s as
well as flaxseed oil and chia seeds.” See
Holmes’ 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.
Rosemary’s good for soothing
headaches. Holmes says that sprinkling
it onto sweet potato, or pumpkin
combines vitamin C and anti oxidant
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 ovenroasted vegies, such as cauliflower and
root vegetables, with garlic, lemon and
oil which caramelises nicely. You can also
mix it with sautéed 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 you’re overeating ask yourself:
‘Am I really hungry or is it a stress
craving?’. 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. •
Recipes and images by
Lee Holmes from
superchargedfood.com
and her books Heal Your Gut,
rrp $29.95 and Eat Yourself
Beautiful: Supercharged Food,
rrp $35.00 both published by
Murdoch Books.
What to eat when you’re
feeling stressed
Vitamin E to boost the immune
system:
• almonds, avocado, sunflower
seeds and green leafy
vegetables.
Magnesium to relax muscles:
• leafy green vegetables
including spinach and kale
• beans and nuts
• wholegrains such as brown
rice and whole wheat bread.
Omega-3 fatty acids to keep
cortisol levels from spiking:
• oily fish such as salmon, trout
and sardines, flaxseed oil and
chia seeds.
Herbs can alleviate stress
symptoms:
• mint and basil are calming
• rosemary can soothe
headaches
• turmeric helps lower
inflammation
• cumin and cardamom are
relaxing.
To win a copy of Eat Right for
Your Shape by Lee Holmes,
rrp $35, email
[email protected]
telling us how you deal with
stress in your life.
Herbal teas and warm drinks
aid sleep:
• chamomile, lavender and
lemon myrtle leaf teas
• add nutmeg to warm drinks.
Antioxidant and nutrient rich
carbohydrates helps your body
cope with stress:
• the best sources are sweet
potato and pumpkin.
See Lee’s recipes on the next pages. u
guhealth.com.au
|
INFORM | ISSUE 26
15
RECIPES
Cranberry
and walnut
granola
Tired of grinding your teeth on over-baked
processed ready-made granola? Here’s a basic mix
you can make at home.
GF
WF
DF
V
Ingredients
300g (1½ cups) quinoa or brown rice
flakes
90g (¾ cup) chopped walnuts
Preparation:
Cooking time:
Serves:
75g (½ cup) dried cranberries
10 minutes
35 minutes
Approx 4
3 tablespoons sunflower seeds
2 tablespoons pepitas (pumpkin
seeds)
Method:
2 tablespoons almond flakes
1. Preheat the oven to 180°C and line a baking tray with baking paper.
1 tablespoon flaxseeds
2. Combine the quinoa, walnuts, cranberries, sunflower seeds, pepitas, almond flakes,
flaxseeds, cinnamon and nutmeg in a bowl and mix well to combine.
½ teaspoon ground cinnamon
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.
60ml (¼ cup) coconut oil
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.
½ teaspoon freshly grated nutmeg
60ml (¼ cup) rice malt syrup, or
sweetener of your choice
½ teaspoon alcohol-free vanilla
extract
15g (¼ cup) coconut flakes
almond milk, to serve
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.
Search for Holmes’ recipe for a ‘toddy tea’ to soothe inflammation
and help with stress on her blog: superchargedfood.com
“This tea is your drug-free weapon of prevention, laced with creamy
cashew milk and perfumed with healing spices.”
16
guhealth.com.au
|
INFORM | ISSUE 26
Recipe and image
from Eat Yourself
Beautiful: Supercharged
Food by Lee Holmes,
rrp $35 published by
Murdoch Books.
Salmon
chowder
This satisfying anti-inflammatory dish is a great way
to get your omega-3s.
GF
WF
DF
SF
Ingredients
Preparation:
Cooking time:
Serves:
1 tablespoon extra virgin coconut oil
10 minutes
45 minutes
Approx 4
4 salmon fillets (skin and bones
removed)
½ onion, diced
Method:
2 garlic cloves, chopped
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.
1 celery stalk, diced
2. Set aside until cool enough to handle, then flake into pieces.
1 litre (4 cups) chicken stock
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.
2 turnips, peeled and cut into 2.5 cm
cubes
4. Add the stock, turnip and parsley and cook, covered, for 20 minutes or until the
turnip is soft.
1 cup additive-free coconut milk
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 purée until
smooth. (Alternatively, purée the soup before adding the fish).
½ teaspoon curry powder
1 teaspoon dried parsley
Celtic sea salt and freshly cracked
black pepper, to taste
fresh flat-leaf (Italian) parsley or
micro parsley, to serve
7. Season to taste, garnish with fresh parsley and serve.
TOP
TIP
The fatty acids in salmon have anti-inflammatory properties
which have been linked with protection against several
gastrointestinal diseases. They’re good for the adrenal glands which
are activated by stress as they help to keep cortisol (the stress
hormone) levels from spiking.
Recipe and image
from Heal Your Gut by
Lee Holmes, rrp $29.95
published by Murdoch
Books.
guhealth.com.au
|
INFORM | ISSUE 26
17
FEATURE
A silent disease
We’ve all experienced gastrointestinal upset at one stage of our lives but for
some, it’s a daily issue.
Words Sarah-Jane Collard
Sufferers of coeliac disease and Crohn’s
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
18
guhealth.com.au
|
INFORM | ISSUE 26
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. “She would get home
after school and just collapse on the
couch and she wasn’t growing. She kept
getting terrible pain.”
The results came back positive and,
while her lifestyle would change forever,
Shania says, “[I was] relieved…I had
been sick for so long with no answer and
people telling us that we were crazy.”
After Shania saw several
doctors, a local doctor
asked, ‘we’ve checked
everything but have we
checked coeliac?’
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 Shania’s
condition being left untreated over time,
she suffered a multitude of issues. Neroli
recalls, “Shania had every disease you
could get from malnutrition because she
wasn’t absorbing anything. Till this day
she can’t store iron.”
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,
“I just caught every single flu that was
at the school every time I went back. I
barely made it to school that year.”
While a gluten-free diet has allowed
her family’s 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 industrialsized freezer due to the perishable
nature of gluten-free foods and she
described eating out as playing ‘Russian
Roulette’. 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,
“they’ll give you a gluten free meal and
then pop a bread roll on the side”.
Although with the gluten-free diet
becoming a trend, there’s now a wider
choice in supermarkets and restaurants.
Crohn’s disease
Crohn’s 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, “I was
diagnosed when I had glandular fever
and my inflammation levels were too high
and my iron levels were too low.”
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 Crohn’s disease is present
and can be more tolling than realised.
Ursula, explains, “in a nutshell it’s so
much more harder to deal with than what
people think. It makes a massive impact
on how you run your life.” Ursula would
also have to be in hospital when she
experienced flare-ups.
Melina from Crohn’s Awareness
Australia, has watched her best friend
and her son live with the effects of
Crohn’s disease. Working with the
Children’s Hospital through Crohn’s
Awareness Australia, Melina talked
Awareness in Australia
Sufferers 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, “it surprises
people when I explain my symptoms. I
have to explain that gluten intolerance
is like a lizard to a dragon regarding
coeliac.” To make matters worse, when
Shania was at school, they did not take
her disease seriously, “I used to have
people crumbling their sandwiches
over my lunches so I couldn’t eat it. I
about the hardship of the kids going
through this and how hard it is for their
parents, “it’s not just how they feel, it’s
the treatment they have to go through.
It’s constant, it’s not just something that
goes away.” l
She speaks of the
difficulty of these silent
diseases, the ones you
can’t see when you look
at someone, “You can’t
see it, so people think
there’s nothing wrong
with you. It becomes a
psychological issue for
these people as well.”
was sitting on the bus and they shoved
a muesli bar in my mouth and I got
really sick.”
Ursula herself was unaware of what
Crohn’s disease was when she was
diagnosed, “[I] was scared as I had
never heard of the condition before.”
With efforts of foundations such
as Crohn’s Awareness Australia,
awareness and understanding in
Australia is improving. While Ursula
admits that people don’t realise
how serious it is, “they’re interested
in knowing about it,” which is an
encouraging starting point.
References: Gastroenterological Society of Australia. 2015. Gastroenterological Society of Australia. [ONLINE] Available at: www.gesa.org.au/.
Coeliac Australia. 2015. Coeliac Australia. [ONLINE] Available at: www.coeliac.org.au/diagnosis/.
Health Direct Australia. 2015. Health Direct Australia. [ONLINE] Available at: www.healthdirect.gov.au/crohns-disease-and-ulcerative-colitis.
guhealth.com.au
|
INFORM | ISSUE 26
19
FEATURE
Master the art of self-massage
Learn how to release tight muscles, reduce stress and keep your body balanced
with massage techniques that you can do at home.
If you’re 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.
“By 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 muscle.”
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 it’s not feasible
to do most days and these services
can be expensive. Self-massage is a
20
guhealth.com.au
|
INFORM | ISSUE 26
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.
“Your 70-year-old self
will thank you.”
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 don’t
realise that they have tightness, such
as tension (muscle knot) in the erectors,
either side of the spine.
“Bodies have an amazing ability to
mask tension and pain. They’re incredibly
robust but also very finely balanced.”
You can be tense and tight but not be
aware until you’ve had a bad sleep, or the
tension builds from stress and then you’ll
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.
“Over time this will take a phenomenal
amount of tension out of the body.”
DIY massage
equipment includes
hands, elbows, broom
handle, foam roller and
tennis balls.
Do it yourself massage tips
1
otate your elbow or broom
R
handle down the mid line of your
thighs (along the quadricep muscle
– rectus femoris).
The rectus femoris runs from
the pelvis and attaches below
the knee.
3Roll 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.
6Place 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.
7Open 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.
4Roll 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.
2Massage the base of the thumb
(thenar eminence) with your
opposite thumb or top of
broom handle.
Move up and down the roller to
find and release tight spots.
Thumbs are a common tight
spot as we use them often, when
texting, typing and driving.
5Roll 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.
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 they’re stagnating,
shortening and putting unnecessary
stresses on the tissue and joints,
says Baz. l
This position is where your body
is the most efficient, there’s 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.
“We’re not designed to sit for
extended periods of time. So when
you’re at your desk keep moving,
remember to breathe and open
up the front of the body into the
anatomical position.”
The art of self-massage
Watch this video here
bit.ly/236L06k to see massage
therapist Baz Steverson
demonstrate four massage
techniques for you to do
yourself at home.
guhealth.com.au
|
INFORM | ISSUE 26
21
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: ‘we need the
tonic of wildness’.1
Clinical Psychologist, Chief Happiness
Officer and founder of the Happiness
Institute, Dr Timothy Sharp says, there
are many theories as to why being
22
guhealth.com.au
|
INFORM | ISSUE 26
in nature is so beneficial, including
improving mood and alleviating stress.
When people are outside they’re
often moving, so there are benefits from
exercise, is one theory, he says.
“We’re 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 us.”
How many benefits and how often you
need to go into nature to receive them,
differs for different people.
“Keep it simple do what you can to
go out in nature every day or at least two
times a week,” 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?
It’s similar to exercise, you’ll feel the
benefits as long as you do it regularly.
“Like mediation and exercise, you
can’t go to the gym once and be fit for
life, or do one meditation and be zen
like Buddha.”
To get the maximum benefits from
nature or green spaces, it’s important
to minimise distractions and not take
your phone.
“To get the most out of it, be present
and mindful, savour the experience and
be grateful for it. If you’re really present
for 30 minutes in nature you’ll receive
more benefits.”
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 nursinghome residents plants to take care of,
not only improved their subjects’ physical
health, but also increased their longevity.2
In Japan, ‘Shinrin-yoku’ 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. It’s 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-surgery.3
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 wilderness.4
Positive Psychologist, Sarah-Jayne
Whiston recommends that if you can’t 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.
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.
“Walking in nature is
akin to a moving type
of mediation with
the health benefits of
greater happiness and
calmness. It’s a great
stress buster and a way
to feel more positive
emotions.”
guhealth.com.au
|
INFORM | ISSUE 26
23
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, it’s 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.
There’s 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 White.4
“I’m not going to say it is the magic
pill that cures all marriage problems,
of course it’s not, but it may be the
[background factor] that helps tip the
balance towards making more sensible
decisions and having more adult
conversations.”4
Spending time with Mother Nature
reduces stress, restores us, helps with
recovery and relationships, along with
exercise, eating well and sleep it’s
essential for good health and wellbeing.l
Tips to be more green
• Instead of going to the local café
for lunch, have a picnic outside
with friends.
• For your next holiday opt for an
off-the-grid escape. Consider
camping, or trekking or simply
hiring a forest cabin – take a look
at Airbnb airbnb.com.au for
some inspiration.
• Bring the outdoors in – Peace
Lilys, Zanzibar and the Chinese
Money Tree are great, low
maintenance indoor plants.
• Join your local community
garden, you’ll meet people in
your area and help create a
green space and learn to grow
fresh produce.
• Get an annual pass for your
state’s National Parks body – 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: 1“The Effect of Contact with Natural Environments on Positive and Negative Affect: a Meta-Analysis”; Ethan A. McMahana and David Estesb. Department of Psychological
Sciences, Western Oregon University, Monmouth, OR, USA.
2
Harvard magazine, “The Mindfulness Chronicles On ‘the psychology of possibility’”; Cara Feinberg. www.harvardmagazine.com/2010/09/the-mindfulness-chronicles.
Body and Soul. “Health and Nature: Forest Therapy for depression, stress and high blood pressure”; Amy Molloy. www.bodyandsoul.com.au/health/natural+health/
health+and+nature+forest+therapy+for+depression+stress+and+high+blood+pressure+,40091
3
4
Mindfood, “Great outdoors has a lasting effect on mental wellbeing”; Efrosini Costa. www.mindfood.com/article/great-outdoors-have-a-lasting-effect-on-mental-wellbeing/.
24
guhealth.com.au
|
INFORM | ISSUE 26
FEATURE
Filling the gap in mental
health treatment
MindStep™ – a telephonic mental health program was
launched to help people with depression and anxiety
dive back into life.
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 MindStep™ 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.
“I was feeling quite neglected as a
child and thinking ‘you know maybe if
I’m the best in the world at something my
mum will love me and everyone will love
me’,” said Matthew.
The Olympic gold medallist said that
he didn’t address his depression as he
didn’t tell anyone about it. He saw it as
a weakness, especially in the macho
sporting environment.
“The more we talk about mental
health, the more we will break down
the stigma.”
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 UK’s National Health Service’s
– 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 symptoms.1
Remedy Healthcare - a subsidiary of
Australian Unity and Flinders Medical
Centre in South Australia started
MindStep™ 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 recovery.2
Remedy Healthcare has provided
health-coaching services since 2008.
With MindStep™ they provide access
to additional mental health services
and support for patients once they
are discharged from hospital. The
organisation’s Clinical Director, Adjunct
Professor, Nancy Huang, says that
MindStep™ is a very exciting and
innovative mental health offering.
“It’s evidence-based and designed to
help people manage their mental health
conditions once they’ve been discharged
into the community. It’s also designed to
fill the gap between an acute admission
and a person’s capacity to integrate back
into the community.”
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
it.3 MindStep™ 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.
References: 1 Realising the Benefits (2010), and `IAPT: 3 Year report; the First Million Patients` (2012) www.iapt.nhs.uk/about-iapt.
2
‘Findings from the trial of Improving Access to Psychological Therapies Service with crisis patients at Flinders Medical Centre Emergency Department, Final report’
Commissioned by Southern Mental Health, SA Health. October 2013. Prepared by A/prof Niranjan Bidargaddi, Gabby Jones, Prof Malcolm Battersby.
3
A Way Forward: Equipping Australia’s Mental Health System for the Next Generation (EY & Reach Out Australia 2015)
guhealth.com.au
|
INFORM | ISSUE 26
25
FAVOURITE
Get appy
Check out these apps designed to help you deal with stress and anxiety.
1
2
Buddhify: $7.99
Description: Termed as the
mindfulness app for modern life.
Ambiance: $4.49
Description: An ‘environment
enhancer’ to help you create a
relaxing and serene vibe.
Allows you to:
Allows you to:
• access over 80 guided
meditations.
• created for different scenarios
in mind – for when you’re
commuting, at home, or when you
have trouble sleeping and much
more.
• track your progress
• access over 3,500 free sounds.
• create your own personalised
playlists.
Suitable for: Those who want to
create a peaceful environment at any
time, or any place that’s convenient.
Use it on your: iPhone, iPad, iPod
touch and AndroidTM
Suitable for: Anyone wanting to
incorporate mindfulness in at any
time throughout the day.
Use it on your: iPhone, iPad and
iPod touch
3
4
Sleep Cycle alarm: $1.99
Description: Track your sleep
patterns and be prompted to wake
during your light sleep so you can
wake up feeling naturally rested.
I can be anything: $4.49
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:
• analyse and track your sleep
patterns over time.
• measure the quality of your sleep.
Suitable for: Those who want a
better understanding of their sleep
patterns.
Use it on your: iPhone and Android
TM
Allows you to:
• shift your mindset to unlearn
unwanted habits, using the
principles of neuroplasticity
• 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 U.S. 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.
26
guhealth.com.au
|
INFORM | ISSUE 26
FAVOURITE
For more
Member Benefits
Member Benefits
guhealth.com.au/
my-membership/
member-benefits
A GU Health membership means more than just quality
health cover. You can also access a range of exclusive
discounts through our Member Benefits Partners.
THERE’S MORE...
Save $150 with
OnTrack weight loss
retreats
Drop kilos, get fit, see results
and change your life. Go to
ontrackretreats.com.au for
more information.
Call 1300 949 144 and mention
GU Health to claim your discount.
If you’re interested in joining GU Health’s Member Benefits Program as a
Member Benefits Partner, please contact us at [email protected]
®
onsport
.com.au
Save 15% on luxury
everyday clothing
Locally made clothing using
natural-fibres, designed for women
of all shapes and sizes.
Visit avila.com.au
Discount code: GU15OFF
Save up to $50
shop over 100 brands including big
names such as Speedo, Running Bare
and Lorna Jane at Onsport.
Visit onsport.com.au
and use the discount code 20GU120
Save on 15% on
clothing with Vie Active
Enjoy great savings on Australia’s
premium high-performance fitness
fashion. Designed and tested in
iconic Bondi Beach.
Go to vieactivewear.com
Discount code: GU_Active
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.
guhealth.com.au
|
INFORM | ISSUE 26
27
Are you registered for
Online Member Services?
All you have
to do is visit
guhealth.com.au
to register.
Your health cover is about you, that’s 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.
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.
© Grand United Corporate Health Limited 2016. GU Health respects the privacy of our members, view our privacy policy at guhealth.com.au