Urinary Incontinence - You Don't Need to Suffer!

Last Saturday, we had the pleasure of listening to Physiotherapist Edwina Chan speak to us about Pelvic Floor health and management issues – something that is not talked about too often and is sometimes ignored.

Many people don’t want to talk about incontinence because they are ashamed, embarrassed or believe in the common misconception that it’s just part of getting older. Edwina helped us to understand that we don’t have to accept urinary incontinence as just “part of life” and be sentenced to wear incontinence pads for the rest of our lives!

Women’s Health Physiotherapists such as Edwina are specially trained to pinpoint the exact cause of the issue and devise a plan for recovery and improvement. This may include exercises, bladder retraining and monitoring. It is different for everyone, just as we are all different!

If incontinence is a problem for you, there is plenty of help available and you don’t need to suffer alone! You can make an appointment with a Women’s Health Physiotherapist such as Edwina http://www.backonthemove.com.au/index.html.

You can also get help from the National Continence Foundation. You can contact them on 1800 330 066 and chat to them about guiding you to a nurse or practitioner that can help with your specific problem.

Isn’t that a relief to know there is so much help available for this common problem?

Protecting and Strengthening Your Pelvic Floor

When was the last time you thought about your pelvic floor? The last time you sneezed or laughed, perhaps?

It is very common, particularly for women after having children for there to be a weakness in the muscles of the pelvic floor, leading to slight (or substantial) urinary incontinence.

Thankfully there are ways in which we can help prevent or manage it and we are thrilled to welcome Physiotherapist Edwina Chan to talk to us about this common but often unspoken issue.

As a specialist in musculoskeletal problems and women’s health, Edwina will discuss:

• ·         Risks and causative factors of urinary incontinence and prolapse
• ·          Managing incontinence using pelvic floor muscle training
• ·          Safe exercises
• ·          And more

Come and join us for an open discussion in this supportive forum.

1pm Saturday 15^th November 

The White Room, Penshurst RSL Club

$5 Donation to National Breast Cancer Foundation for ENTRY.

RSVP 13/11/2014                02 95705999

Breast Cancer Fund – Education and Awareness

With October being Breast Cancer Awareness Month, there has been no better time to consider the impact our environment may be having on our risk of developing this disease.

The Breast Cancer Fund (www.breastcancerfund.org) are at the forefront of providing awareness and information about the prevention of this disease.

What do they do?

The Breast Cancer Fund’s aim is to transform how our society thinks about and uses chemical and radiation with the goal of preventing breast cancer and sustaining health and life.

Pretty powerful stuff!

Backed by the scientific evidence of the links between breast cancer and environmental factors, the Breast Cancer Fund’s website is packed with information on:

• Breast Cancer and Our Environment
• Chemicals and Radiation
• The Biology of Breast Cancer
• Reducing Your Risk
• Campaigns to make products safer

Have a look at the website www.breastcancerfund.org and see what you can learn today about reducing the risk of breast cancer.

Safe Beauty Products for Your Family

In our last post, we were talking about the potential health hazards found in the ingredients in many beauty products.

Now we’ve found a great way to help you avoid unsafe ingredients and the beauty products in which they are found. The best part is that you can carry it with you at all times on your phone!

It’s called EWG’s Skin Deep app. Here’s how it works:

By typing in the name of your product or scanning the barcode, the app searches the EWG’s database and returns a rating on your product based on health hazards associated with the ingredients on the product. You can then decide whether or not this is the best beauty product for you before you head to the checkout. Their database is constantly updated, so if your product doesn’t return a result, it is added to their “to do” list so they can investigate and provide this information in the future.

EWG (Environmental Working Group) is an organisation driven by providing information to consumers to empower them to make informed decisions on the products they use on their bodies. They also advocate for responsible corporate and government policies to protect the vulnerable among us. Their website www.ewg.org also has a wealth of information on skin care, fragrances, make up, oral care and products for babies and men.

Let us know what you think of this app and website. Have you found anything surprising about the products in your bathroom?

Beauty – At What Price?

We know that to look after our health, it is important to get adequate nutrition, exercise and rest. And while it’s important to consider what we put into our bodies through our food, it is equally important to pay close attention to what we are putting on our bodies by way of cosmetics and toiletries. The chemicals found in these products are easily absorbed by our skin and can be delivered to our bloodstream, so it pays to be aware of the ingredients in the products you are using.

Here, we have listed the Top 10 Chemicals to Avoid in your cosmetics. Have a read and see if you can start to take your beauty product shopping more seriously.

Chemical	Examples	Reasons to Avoid
Urea	diazolindyl urea, imidazolindyl urea	Preservatives that release formaldehyde, a known carcinogen.
Parabens	butylparaben, ethylparaben, isobutylparaben, isopropylparaben, methylparaben, propylparaben	Preservatives that are linked to breast cancer.
Phthalates	di-butyl-phthalate, di-ethylhexyl-phthalate	Used as a plasticiser. Known to cause damage to liver, kidneys, lungs and reproductive system. Suspected of causing birth defects, lowering sperm counts and a breast cancer risk.
Petroleum By-Products	mineral oil, petrolatum, paraffin, dipropylene, glycol, butylene glycol, disodium EDTA, tetrasodium EDTA, trisodium EDTA, polybutene, triclosan, polyethylene	Clogs pores, exacerbates acne. Highly likely to contain carcinogens that are linked to breast cancer.
Propylene Glycol and Polyethylene Glycol (PEG)		Made from the same chemical that is used to make anti-freeze. Penetrates the skin easily and is linked to damage of the liver, kidneys and brain.
Sodium Laurel	Laureth Sulfate	Absorbed into the body and mimics the activity of estrogen, causing PMS, decreased fertility in men and in increase in breast cancer.
Diethanolamine (DEA) and Triethanolamine (TEA)		Can react with other ingredients to form potent carcinogenic chemicals
Synthetic Fragrances	parfum, vanillyl butyl ether	Fragrances are known allergens and can cause asthma.
Synthetic Colours	FD&C Yellow 5, FD&C Red 40	Cause skin irritation and sensitivity.
Mica		Irritant to the skin and the fine dust can be problematic as it is inhaled. There is no valid data on the safe amounts of Mica for dry cosmetics such as eye shadow and powder
Nanoparticles		When particles are broken down into nanoparticles, they are very easily absorbed into the skin. Nanoparticles of zinc oxide and aluminium can collect in part of the brain and cause cell death, according to new research.

Electronic Devices and Sleep – Is it Really That Bad?

Many of us use a laptop, tablet or iPhone in bed, just before sleeping. And, whilst we suspect this isn’t the best way to wind down at the end of the day, do we know just how damaging this practice can be on our bodies, minds and sleep health?

Charles Czeisler, of Harvard Medical School and Brigham and Women’s Hospital in Boston, says “Exposure to artificial light before going to bed can increase alertness and suppress the release of melatonin, a sleep-promoting hormone”. Without melatonin, our bodies don’t get the right signals to go to sleep.

  

Still need more convincing to avoid electronics in bed? Here are some other reasons:

• ·         Lying with your head propped up on a pillow places unnecessary pressure on your neck, resulting in poor sleep, neck tension and headaches.
• ·         Rolled shoulders = decreased lung capacity
• ·         Your mind is still very active whilst reading or playing games on a device and doesn’t have a chance to wind down.

So, what are better ways to get our bodies and minds ready for sleep?

Routines! Just as they are great for getting babies and young children to sleep, having the same routine at bedtime each night helps tell our minds it is time for rest.

Consider this simple routine:

• ·         A warm shower or drink
• ·         Brush teeth
• ·         Meditation or calming music
• ·         Lights off

We challenge you to try this bedtime routine for 1 week and let us know how if you notice any differences in your sleep. Put your feedback in the comments below.

Mattress Health

In last week’s post we talked about the key considerations when shopping for a new mattress. But what happens when we get the mattress home and start using it?

A mattress protector not only to keeps visible stains off your mattress, it also protects it from bacteria, perspiration, dust mite faeces, viruses and dirt and dust.

Here are some not-so-nice facts about mattress health that you may not know.

·         The average person perspires up to 250mLs every night. Perspiration can lead to the growth of mould and bacteria.

·         Each person sheds and regrows skin every 27 days. Skin cells are the primary food source of dust mites.

·         After 5 years, your unprotected mattress could weight 50% more just from a build-up of bodily secretions, skin cells, bacteria and mould!

Yuck!

Now we know what an unprotected mattress can be like, what can we do about it?

A mattress protector is the way to go. As with most products, not all protectors are made equal. We recommend Protectabed mattress, quilt and pillow protectors because they give ultimate protection from the nasties listed above.

You can visit their website www.protectabed.com.au for more details on their products and stockists, including online stores.

Goldilocks and the Three Beds

Goldilocks had the right idea when she chose the bed that wasn’t “Too Soft” or “Too Hard” but was “Just Right”.

The right bed for you isn’t the stuff of fairy tales. By following these guidelines, you too can get a great night’s sleep whilst caring for your spine.

• ·         Your mattress should be firm but comfortable to lie on for 8 hours. It still needs to be soft enough for the heavier or wider parts of your body to sink into the mattress, maintaining the spine’s 3 natural curves.

• ·         Ensure you and your partner are not rolling towards the middle of the mattress when you’re lying down.

• ·         A mattress that can be rotated rather than turned over allows even distribution of wear on the mattress and also reduces the risk of you hurting your back whilst turning the mattress over.

• ·         The bed height is important too. Make sure it is at a comfortable height to minimise strain on your back when changing the bedding.

• ·         Whilst in the bedding store, take your time and spend 10 minutes laying on the bed with your partner to get a good idea of how suitable the bed is for you.

When was the last time you shopped for a new bed? Is it time for you to make like Goldilocks and try to find one that’s “Just Right?”

We recommend Back To Sleep Mattress and Pillow Specialists http://www.backtosleep.com.au. Because they have chiropractors conducting bed assessments (rather than a salesperson) you can get sure of getting the best advice for your mattress and ensuring a better night’s sleep.

Gluten Free Lunch Ideas for Kids

One of the hard parts of a gluten free diet for children is having nutritious and delicious food in their lunchbox every day. Here are some ideas for keeping your little ones satisfied and to keep those lunchboxes coming home empty!

  

For those that can’t do without their sandwiches, it may be worth investing in a bread maker. With the addition of preservatives in many commercially available gluten free breads, many families opt to make their own at home. A bread maker could be an essential time saving device for families with children that enjoy taking sandwiches to school.

What are the alternatives to sandwiches?

Leftover chicken legs from dinner the night before

Mini quiches

Risotto balls

Hard boiled eggs

Sushi

Gluten free pikelets with grated apple

Leftover meat, vegetable or rice from dinner

Meatballs and vegetable skewers (kids love anything on a stick!)

If they like something, write it down! Keep a little note pad in the kitchen and each time you notice something they like, write it down for future reference. Even if they have the same thing for lunch 2 or 3 times a week, it’s better that they eat something wholesome that they enjoy rather than come home hungry. You can make up any nutritional fallout when they get home in a form that they enjoy.

Let your child’s teacher know that they are not to share other children’s foods at lunchtime. Most teachers will be happy to make it a blanket rule for the whole class.

Going to a party? It pays to be a little organised. Here are some things to keep on hand or prepare in advance in readiness for a party or special play date.

Gluten free cupcakes in the freezer to grab and go.

Packets of plain, gluten free potato chips

Gluten free lollies to substitute at a party

Consider wrapping leftover mince in gluten free pastry and freezing for a take along homemade sausage roll

There is also a great series of eBooks you can download at the iTunes store called “Lunchbox Solutions”. They are filled with tasty, healthy meal options that are all gluten free.

What tips and tricks do you use to keep your kids healthy and happy? We’d love to hear your ideas in the comments below!

Gluten Free Eating - Online Resources

This week in our series on switching to a Gluten Free diet, we take look at the most useful online resources.

Websites:

http://www.angieglutenfree.com/cooking-classes/ offers cooking classes with their wholefoods expert Angie. Her website also has recipes and you can download her ebook for $7.50

www.glutenfreefamily.com.au – a great archive of Blog posts on Gluten Free recipes and tips as well as a list of major food chain options and some kid-friendly recipes.

http://www.glutenfreeeatingdirectory.com.au/ Australian Gluten free food and eating out guide – also an app Gluten Free Eating Directory 1.4

http://cucinaitaliana.com.au/gluten-free-cooking-classes/ holds cooking classes in Sydney and Venice! (Oh how we wish we could all go to the classes in Venice! It looks amazing!)

Apps for iPhone and Android

FoodSwitch is a free App which scans the barcodes of packaged foods to show ingredients. It now has a new feature called “GlutenSwitch” to help your supermarket shopping a little easier.

Coeliac Australia’s Ingredient List details over 800 ingredients and 300 additives used in Australian and New Zealand foods and indicates whether they are appropriate for a gluten free diet. $9.99

Orgran’s Recipe App is free and has over 300 recipes using their brand of packaged foods available at most major supermarkets.

The free Wholefood Market Recipe App allows you to filter recipes for gluten free options.

Have you found any other resources that you’d be happy to share? We’d love to hear from you in the comments below!

Going Gluten Free – Out and About in our Local Area

A change in diet can be a daunting and tricky exercise. Regardless of the motivation to initiate change, it can be difficult to navigate this new area of your life, especially when you’re out and about.

You might be in a bit of a routine with your meal preparation at home, but do you feel a little nervous when you are out to think of what your options may be?

We’ve put together some great tips for eating Gluten Free that will not only be useful for those just starting out, but also those already excluding gluten that need some fresh inspiration. Enjoy!

• Going to the local RSL? Choose a roast dinner without gravy or a steak and salad
• When out and about shopping or sightseeing and you haven’t pre-planned to take food with you, consider buying a banana and some nuts or a healthy smoothie for lunch
• Sushi rolls in Foodcourt – usually vegetarian is the best option if you need to completely exclude all traces of gluten (i.e. In the case of Coeliac Disease
• A hot baked potato is another option in a food court at a shopping centre. Stick to a grated cheese topping if you are unsure of the ingredients of the other toppings
•  McDonalds have a warm grilled chicken salad with Balsamic Dressing that is gluten free and not a bad option if you are on the road and need a quick bite. For kids that are super fussy on a road trip, McDonald’s Fries are gluten free and preservative free but these would only be useful as a last resort due to their lack of nutrition and high salt and saturated fat content.

Great Local Resources

• Bresnahans Butchers in Mortdale is great for Gluten Free and Preservative Free sausages and are experts in catering to individual dietary requirements on request.
• Foodies at Peakhurst stock a great range of organic and gluten free foods and even have an online store and delivery service. www.foodiesorganic.com.au
• Major supermarkets have their own gluten free branded pantry foods 

Spinal Health Week 19- 25th May - Keeping Your Spine Healthy!

Keeping Your Spine Healthy

 

In our last post we talked about the importance of keeping your spine healthy and what it means to the overall health of your body. Now, let’s explore the simple measures you can put in place to help keep your spine in top shape.

• Take regular breaks from sitting to walk around and stretch to reduce pressure on the spine.
• Maintain a healthy posture whilst sitting and standing.
• Maintain a healthy weight to reduce the load on your spine.
• Sleep on your side with your knees slightly bent and preferably with a pillow between your knees.
• Avoid twisting when lifting heavy items and always bend from your knees, not your waist.

 

Check out the Chiropractors' Association of Australia's Website to find out more about the simple things you can do to look after your spine. 

Talk to Alisa to see how she can help you get on your way to optimal health!

 

Spinal Health Week 19-25 May 2014

Your Spine and Your Health

Have you ever wondered if your spine is really that important to the overall health of your body? Isn’t the spine’s job just to keep us walking upright?

The simple answer is no. While our spine is responsible for obvious functions such as walking, sitting and bending, it is actually the cornerstone to our overall health and ability to function well. Here’s why:

 

·         Your spine supports your head, neck, shoulders and pelvis; the major structures of your body.

 

·         It protects your central nervous system (located in your spinal cord) which is responsible for the control and functioning of every cell, tissue and organ in your body.

 

·         Hundreds of muscles, ligaments and tendons are attached to your spine.

 

·         It is literally the “backbone” to the healthy function of your body!

 

Book in a check-up with Alisa this month to see how she can help you achieve better spinal health and, ultimately, your best overall health.

 

 

 

 

Anzac Biscuit Recipe

Who doesn’t love an Anzac Biscuit?

This traditional Aussie biscuit is said to have originated during WW1, when wives would bake these treats at home and send them to their husbands on the front line. The biscuits were easily transportable and contained ingredients that wouldn’t spoil easily on a long journey.

We went searching for a healthier alternative for these treats and Teresa Cutter from www.thehealthychef.com has come up with a great recipe and some variations that are sure to hit the spot for nutrition and taste.

You’ll find her delicious recipe here: http://www.thehealthychef.com/2014/04/anzac-biscuits/

 

 

Which one would you like to try?

 At the going down of the sun, and in the morning, we will remember them. Lest we forget.

Start Your Day Right!

What’s the first thing you drink or eat in the morning? A cup of coffee? Some muesli? Have you considered the benefits of your first drink of the day being warm water with lemon?

Here are some great reasons to starting your day with this revitalising drink:

• It kick starts your digestion for the day. Lemons are high in minerals and vitamins that help loosen toxins in the digestive tract.
• Lemon has powerful antibacterial properties
• It has pectin fibre which is important for colon health
• Reduction of pain in joints as it dissolves uric acid
• Detoxifies the liver
• Lemons are packed with vitamin C for immunity and to promote healing
• It is a gentle diuretic
• Hydration for your body
• Because of its very low sugar content and high alkaline mineral content, lemons actually have an alkalising effect on the body.

 

Warm water is the key, not hot or cold as the body reacts differently to these conditions. Ashley Pitman, a wellness educator and cleanse specialist recommends adopting the practice of drinking a cup of warm water with lemon in the morning for a month and seeing how it can radically alter your experience of the day.

Will you join us in the challenge? Let us know how you feel after having it in the mornings!

 

 

The Glycemic Index – Just Another Fad?

There are lots of food and diet fads that come and go. Perhaps you’ve heard of The Aitken’s Diet, The Soup Diet, The Fasting Diet, eating no carbs, eating lots of carbs, the list goes on! In 2002 we became aware of a new way of looking at carbohydrates and how our bodies process them through the Glycemic Index (GI). This became a household term, and it seemed everyone was talking about the GI of foods.
So, was it just a fad or does it hold some important information on how our bodies process the food we digest and the effect that has on our overall health?

The official GI website administered by the University of Sydney explains how GI is calculated:

 “The glycemic index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent to which they raise blood sugar levels after eating. Foods with a high GI are those which are rapidly digested and absorbed and result in marked fluctuations in blood sugar levels. Low-GI foods, by virtue of their slow digestion and absorption, produce gradual rises in blood sugar and insulin levels, and have proven benefits for health.”

Those foods which have a high GI raise our blood sugar levels quickly and significantly after eating them and, while ok in moderation, can play havoc with our pancreas and other vital organs if we continually rely on high GI foods for most of our nutrition.

The pancreas is responsible for the secretion of insulin, the hormone that regulates and breaks down the glucose in our cells. If there are continual dramatic spikes in our blood sugar, the pancreas struggles to produce enough insulin to meet the demand and eventually this can lead to a condition called “Insulin Resistance”. This is where the liver and the cells of your body are no longer able to respond to insulin and you face the very real possibility of developing Type 2 Diabetes. Scary stuff!

So while it may seem that following the GI of foods was a passing fad of the early 2000s, the science on which it is based cannot be denied. As society relies more and more on quick, carbohydrate-laden foods that are filling and easy to prepare, there has been a steady increase of serious diseases linked with poor management of blood glucose levels.

If you would like to know more about how fluctuations on blood sugar can affect your health or would like to check the GI of the foods you consume, you can find lots of helpful information at www.glycemicindex.com, the official website for the glycemic index and international GI database which is based in the University of Sydney.

 

 

Common Ailments - Headaches

Stress, fatigue and dehydration can make us an easy target for the odd headache. At best it is annoying and can make us feel irritable, and at worst, a debilitating pain that can stop us functioning at work or at home.

While we may be tempted to reach straight for pain medication every time a headache comes on, it’s worth knowing that treating the cause of the pain is the key to long term relief from headaches and migraine.

In a study conducted at Macquarie University, specific chiropractic adjustments to the spine significantly reduced migraines in 71% of the people surveyed. The frequency, duration, severity and amount of medication all decreased markedly*.

The Australian Chiropractors Association has a great fact sheet detailing the benefits of chiropractic care for headaches and migraine. You can download it here: http://www.chiropractors.asn.au/images/stories/Files/Chiropractic%20Fact%20Sheets/Fact%20Sheet%20-%20Headache.pdf

If you are experiencing ongoing headaches, speak to Alisa at your next appointment.

* Tuchin, P. et al. (2000). A randomized controlled trial of chiropractic spinal manipulative therapy for migraine Journal of Manipulative and Physiological Therapeutics, 23(2), 91-95.

Movement - How Much is Enough?

Exercise is essential for good health - we know that and we are aware of its benefits for both our physical and mental wellbeing. But, how can we make small changes to our routines to increase our movement? And do those small changes really make a difference?

Dr Jeremy N Morris died at the age of 99. He was the first person to demonstrate - as long ago as 1953 - that it's not so much athletic activity that benefits health, but simply the level of physical activity, even when it is just part of everyday life.

In his first study, Dr Morris compared the health of London bus conductors who worked on "flat" buses and those who worked on double deckers. The conductors all lived in comparable circumstances, with similar family backgrounds and dietary habits. He found that the conductors on the double decker buses who walked up and down 600 steps per day to check passengers' tickets, had half as many heart attacks as their colleagues!

Later, Dr Morris demonstrated similar results among postal workers, comparing those walking and those at a desk job.

Even housework counts as movement! In a study of cleaning women in Boston, researchers found that the simple effort of performing their jobs qualified as exercise and their health significantly improved after a few months. They experienced weight loss, reduction of body fat and blood pressure.

So it seems that even a little exercise has its benefits; taking the stairs instead of the escalator, walking to the station or parking a little further from the supermarket can make significant improvements to our health! Isn't that great news?

What other ways can you think of to get your body moving during your regular daily tasks?