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 Posted: Sun Jul 10, 2011 6:14 pm
Why do I keep losing and gaining the same 5kgs?
For women, the answer to this one is usually pretty simple: we're just not that consistent in the way we treat our bodies! Firstly, we exercise based on our motivation at the time - in spring, we go crazy and exercise every day of the week, eat only salads and fresh fruit and yippee, we lose that pesky 5kg that's been hanging around all winter. Then the cooler weather sets in and suddenly our motivation leaves us. We retire to the sofa with a bottle of red (every night), eat heartily and hide our bods away in hoodies and scarves. To avoid riding the seasonal body rollercoaster, you need to be consistent with both your exercise and your diet at all times of the year it's OK to have 'off' weeks but generally, you want to make sure you keep moving and eating healthfully year round. This doesn't mean less chocolate, it just means more veggies! It doesn't mean exercising like a mad person; it just means making the effort to retain an active lifestyle day-in and day-out. Mix it up to keep it interesting!
Why are carbs bad?
They're NOT! We're often told carbs are naught, so resort to eating only meat and vegetables to lose body fat. But relax people; carbs are in fact very health-giving! The general rule is that although carbohydrates themselves are not the problem, gluten-packed, starchy, sugary, refined carbs are definitely a major issue and a leading cause of low energy, grey skin and saggy bodies, not to mention chronic disease! So make sure you're choosing the right carbs: vegetables and fruits absolutely, but also whole/strong plant foods like wild rice, sweet potatoes and pumpkin, quinoa, millet, buckwheat, amaranth and coconut products, multigrain breads. These are incredibly healthy for you and won't contribute to excess body fat and other health problems, as long as they’re eaten in moderation. Also remember the less processed the better for you.
Should I follow the Food Pyramid?
You can however nutritionists are now suggesting we try the food plate which consists of the following principle: - at each meal, half your plate should be brimming with fresh vegetables and fruit; one quarter should be made up of either plant-based or lean animal proteins; the final quarter should consist of whole carbohydrates, such as those listed above.
What's the deal with dairy? Good for me or not?
This is an individual choice. I'd make sure they were organic/without added hormones and would probably choose goat or sheep’s milk products over cow’s milk.
What about Soy products?
Again, a personal choice but if you're a woman prone to putting on weight in your legs/butt/hips/arms, or a male worried about man boobs or softening triceps, steer clear of soy milk and tofu as they may make you more estrogenic and will not do your bod any favours! Better soy choices are the less processed versions, such as edamame beans, miso soup, or tempeh. As with anything, the odd glass of soy won't do you any harm though!
Is my daily coffee OK?
Yep, so long as you're not hypertensive and don't find that it messes with your ability to focus. However, pick the right time to sip your favourite brew: about 30 minutes before a workout is perfect (you'll use all that extra cortisol up and may even increase your calorie burn from the session!) but try not to visit your favourite coffee post-workout, or you risk sending your stress levels careering out of control. Similarly, try not to touch caffeine in the evening and of course, try not to add too many "extras into your daily grind“ a soy latte with two sugars and extra chocolate sprinkles is not going to do you any favours!
Artificial sweeteners or real sugar?
Ideally, it is best to have neither. However it is personal preference and moderation is the key.
These are 3 nutrition tips for quick and ongoing weight loss?
Cut down on refined grains and sugar (significantly).
Eat real live foods and make sure that the majority of foods you're eating are from plant-based sources. Avoid packaged/processed or dead foods.
Cut down your alcohol consumption. One or two drinks per week is more than enough. Yes, really!
What's the most effective way to exercise for fat loss?
Cross-training. You want to trick your body, keep it guessing and make sure it doesn't get too used to any one exercise. Ever noticed that the more often you do something, the easier it gets? This is a sign your body is adapting and becoming more effective at doing that particular workout, so it's time to switch it up! For women, I find a mix of high repetition resistance workouts, interval-based cardio activities and something stretchy and functional, like dance and/or yoga, works best. Keep mixing it up and the results will keep coming!
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Posted: Sun Jul 10, 2011 6:32 pm
Cholesterol
Cholesterol from some foods – this is called ‘dietary cholesterol’. Dietary cholesterol is found only in animal products (such as offal, fatty meats, full fat dairy products and egg yolks).
Cholesterol is used for many different things in your body, but is a problem when there is too much of it in your blood.
Your total blood cholesterol level includes two types of blood cholesterol:
Low density lipoprotein (LDL) is also known as ‘bad’ cholesterol because it can add to the build-up of plaque in your arteries and increase your risk of getting coronary heart disease.
High density lipoprotein (HDL) is also known as ‘good’ cholesterol because it helps to protect you against coronary heart disease.
Most of the total cholesterol in your blood is made up of LDL cholesterol. Only a small part is made up of HDL cholesterol.
It’s best to aim for a low LDL cholesterol level and a higher HDL cholesterol level.
Triglycerides
In addition to cholesterol, your blood also contains a type of fat called triglycerides.
When you eat, your body converts any calories it doesn’t need to use right away into triglycerides. Triglycerides are found in your blood and stored in your body’s fat deposits. Hormones release triglycerides to make energy between meals.
Like cholesterol, your body needs triglycerides to work properly. However, there is evidence to suggest that some people with higher levels of blood triglycerides are at increased risk of coronary heart disease.
If you regularly eat more calories than you burn, you may have high triglycerides levels (hypertriglyceridaemia).
Measuring high total blood cholesterol
Most people with a high total blood cholesterol level feel perfectly well and often have no symptoms. Therefore, the best way to find out if your total blood cholesterol level is high is to have a blood test. Ask your doctor for more information.
Causes of high total blood cholesterol
There are various causes of high total blood cholesterol:
Saturated and trans fats
High total blood cholesterol levels are mainly caused by eating foods high in saturated and trans fats.
Foods high in saturated fat include fatty meats, full fat dairy products, butter, coconut oil and palm oil, and most deep fried take-away foods and commercially baked products, such as pies, biscuits, buns and pastries.
Foods high in trans fat include most deep fried take-away foods and commercially baked products, such as pies, biscuits, buns and pastries.
Limiting your intake of foods such as cakes, pastries, pies and biscuits will not only lower your saturated fat intake but also your trans fat intake.
Cholesterol in food
Cholesterol in food (dietary cholesterol) has only a small effect on LDL cholesterol. Saturated and trans fats in food cause a much greater increase in LDL cholesterol.
You can include some cholesterol-rich foods, such as offal (liver, pate and kidney) and prawns, as part of a healthy balanced diet low in saturated and trans fats. You can also eat up to six eggs a week as part of a healthy balanced diet low in saturated and trans fats without increasing your risk of coronary heart disease.
Ask your doctor or dietitian for more information.
Genetics
Your genetics also affect your blood cholesterol levels. Some people will still have a high total blood cholesterol level even if they follow a healthy balanced diet low in saturated and trans fats. These people may need to take cholesterol-lowering medicine as prescribed by their doctor.
Reducing high total blood cholesterol
Making lifestyle changes, in particular changing some of the foods you eat, is very important to help to reduce a high total cholesterol level or LDL cholesterol level.
One important change is to choose healthier monounsaturated and polyunsaturated fats, and reduce the amount of saturated and trans fats you eat.
You may also need to take cholesterol-lowering medicines, such as statins, to help you to manage your blood cholesterol levels and reduce your risk of having a heart attack or stroke.
Talk to your doctor to find out the most appropriate treatment for you.
Healthy eating and cholesterol
You can help to lower a high total blood cholesterol level or LDL cholesterol level by changing some of the foods that you eat and following a healthy balanced diet low in saturated and trans fats.
It’s important to replace foods that contain unhealthy saturated and trans fats with foods that contain polyunsaturated and monounsaturated fats. Foods high in polyunsaturated fats include margarine spreads and oils such as sunflower, soybean and safflower; oily fish; and some nuts and seeds. Foods high in monounsaturated fats include margarine spreads and oils such as olive, canola and peanut; avocados; and some nuts.
Healthy eating is about enjoying foods from a variety of different food groups. Below are some tips to help you manage your cholesterol levels.
Use spreads and margarines made from canola, sunflower or olive oil, and dairy blends that have earned the Heart Foundation tick, instead of butter.
Use a variety of oils for cooking – some suitable choices include canola, sunflower, soybean, olive, sesame and peanut oils.
Use salad dressings and mayonnaise made from oils such as canola, sunflower, soybean, olive, sesame and peanut oils.
Choose reduced, low or no fat milk, yoghurt, custard and desserts, or calcium added non-dairy food and drinks. Try to limit ice-cream to three times a week.
Have two to three serves (150 grams) of oily fish every week. The fish may be fresh, frozen or canned.
Select lean meat (meat trimmed of fat and poultry without skin).
Try to limit processed meats, including sausages, and deli meats, such as salami.
Snack on plain, unsalted nuts and fresh fruit (aim to eat two serves of fruit every day).
Incorporate dried peas (such as split peas), dried beans (such as haricot beans, kidney beans), canned beans (such as baked beans, three bean mix) or lentils into at least two meals a week.
Eat plenty of vegetables (aim for five serves of vegetables every day).
Choose wholegrain breads, cereal, pasta, rice and noodles.
Try to limit take-away foods, such as pastries, pies, pizza, hot chips, fried fish, hamburgers and creamy pasta dishes, to once a week.
Try to limit salty, fatty and sugary snack foods, such as crisps, cakes, pastries, biscuits, lollies and chocolate, to once a week.
Try to limit foods such as liver, kidneys and pate.
Include two or three serves of plant sterol enriched foods every day (for example, plant sterol enriched margarine, yoghurt, milk and bread).
Include up to six eggs every week.
Consuming foods low in refined carbohydrates and high in dietary fibre, particularly soluble fibre, can also reduce the level of LDL cholesterol in your blood. Foods containing soluble fibre include fruits, legumes (chickpeas, lentils, soybeans, four bean mix and baked beans) and cereals (oats and barley).
Where to get help
Your doctor
An accredited practising dietitian, Dietitians Association of Australia Tel. 1800 812 942
Heart Foundation Health Information Tel. 1300 36 27 87
Order a free copy of Healthy eating and cholesterol [brochure], by calling the Heart Foundation’s Health Information Service on 1300 36 27 87.
Order a free copy of Cholesterol, triglycerides and coronary heart disease [brochure], by calling the Heart Foundation’s Health Information Service on 1300 36 27 87.
Things to remember
Limit your intake of saturated and Trans fats.
Replace saturated and Trans fats with polyunsaturated and monounsaturated fats.
Enjoy a variety of foods everyday including vegetables; wholegrain; legumes; lean meats; oily fish; fruit; low, reduced or no fat dairy (or non-dairy) products; and vegetable and seed oils.
Have your cholesterol and triglycerides levels checked by your doctor regularly.
Fatigue
One of the first symptoms of dehydration is fatigue, which causes a significant drop in sporting performance or lethargy while exercising. By the time you feel thirsty, your body is already dehydrated.
On average, the human body loses about one and a half litres of fluid for every hour of exercise.
You should drink plenty of water before, during and after exercising. You can figure out whether you drank enough by weighing yourself before and after exercise – a loss of one kilogram is equivalent to about one litre of lost fluid.
It’s important to replace lost fluids, but there are times when people may drink too much water, for example athletes who take more that four hours to complete a marathon or other ultra endurance event. This can cause a drop in sodium levels (hyponatremia) a rare but dangerous condition. If you are involved in endurance events ask your doctor if you should replace some of your fluid intake with special sports drinks.
Soft surfaces help absorb the impact of each footfall. Correct footwear is also important.
Your dog should only be unleashed at appropriate venues, such as parks or on the beach at approved times. Remember that most national and state parks (and other conservation areas) do not allow dogs – always check with a phone call beforehand.
Ideally, you should have two rest days every week - one rest day is the absolute minimum. An over-trained body is more vulnerable to sports injuries, colds and infections.
Most sports and exercises rely on some type of equipment such as running shoes, bicycles or racquets. You should maintain your equipment and do regular safety checks.
Injuries need rest. Trying to ‘work through’ the pain will cause more damage to soft tissue and delay healing.
Pregnancy
Many of the changes associated with pregnancy make the female body more susceptible to exercise-related injuries. The ligaments soften, the growing belly shifts the centre of gravity forward, and the weight gain puts joints and muscles under strain. Gentle, low impact exercises are generally recommended.
Maintain a moderate intensity. A general rule of thumb is to keep your heart rate below 140 beats per minute. If you are exercising in water, keep your heart rate below 125 beats per minute. Do no more than 20 minutes of vigorous activity per exercise session, and keep an eye on your heart rate.
You should aim for three to four exercise sessions per week, with at least two complete rest days
A woman generates more heat when pregnant than when she isn’t pregnant. This is because of the baby, the placenta and the extra work performed by her internal organs. Raising the body temperature above 38°C has been associated with an increased risk to the baby’s health.
The pelvic floor muscles are tightly slung between the tailbone (coccyx) and the pubic bone, and support the bladder, uterus, v****a and bowel. A growing baby puts excessive strain on the pelvic floor muscles, but doing a few simple exercises will help avoid future problems. Urethral muscles are those that stop urine in mid-flow and the a**l sphincter is responsible for ‘holding on’ when you need to pass a bowel motion. Exercises involve squeezing and relaxing these sphincters.
It is important to keep your abdominal muscles well toned, particularly during the third trimester when the size and weight of your baby are rapidly increasing. The safest way to strengthen the abdominal muscles is to concentrate on drawing your belly button towards your spine while breathing out. Hold the position and count to 10. Relax and breathe in. Repeat 10 times, as many times per day as you feel comfortable.
The largest artery is the aorta, which connects to the heart and picks up oxygenated blood from the left ventricle. The aorta runs down the length of your torso. The weight of the baby and uterus after the fourth month of pregnancy can be heavy enough to compress the aorta and slow down blood flow.
It is important for a pregnant woman to tune into the rhythms of her body. If you force yourself to exercise when you really don’t feel like it, you could be unnecessarily depleting your energy reserves. If you exercise about four times per week, give or take, you’re on the right track.
Concentrate on holding a sustained stretch. Once the muscle feels comfortable, gently increase the stretch and hold again.
A muscle should be stretched to the point of mild discomfort. If you feel any pain, reduce the intensity of the stretch immediately.
Sudden overstretching causes muscle fibres to contract in an attempt to prevent injury, which is why bouncing can cause small tears in the muscle fibres resulting in muscle stiffness or tenderness. Instead of bouncing, concentrate on holding a sustained stretch.
You should hold a stretch for at least 10 to 30 seconds. This allows the muscles and ligaments around your joints to release, lengthen and maintain the flexibility that results from consistently performing stretching exercises.
It is recommended that opposing muscles be stretched one after the other.
There is no need to perform special breathing exercises while you stretch - just breathe normally.
A thorough warm-up routine should raise the heart rate and warm the particular muscles that will be used during your sport or activity. Once your heart rate is increased (by brisk walking, for example), you can start your stretching.
It’s best to finish your cool-down routine with about 10 minutes of gentle stretching to prevent any muscle soreness or tightness that you may feel after physical activity.
Fats
One gram of fat provides 37 kilojoules. By comparison, carbohydrate and protein provide 16 and 17 kilojoules per gram respectively.
The biological functions of fatty acids include providing energy, forming part of cell membranes and playing a role in cell regulation
The four main classifications of dietary fats are saturated, mono-unsaturated, polyunsaturated and trans fats.
Saturated fats contribute to the risk of heart disease by boosting blood cholesterol levels. Raised low density lipoprotein (LDL) cholesterol causes fatty deposits to form on the artery walls.
Sources of saturated fats include beef, lamb, milk, cheese, other dairy products and some processed foods containing hydrogenated vegetable shortening, such as cakes, biscuits, pastries and fried fast foods. You can lower the amount of saturated fats you consume in these food types by choosing lean or low fat varieties whenever possible.
Mono-unsaturated and polyunsaturated fats tend to lower blood cholesterol when they replace saturated fats in the diet. The polyunsaturated fats have a larger impact than mono-unsaturated fats.
A rich source of polyunsaturated omega-3 fatty acids is fish. Omega-3 fatty acids are thought to have an anti-clotting effect on blood and may lower blood pressure.
The Australian Dietary Guidelines recommend a low fat diet after the age of 2, low fat diets aren’t appropriate for babies and young children under 2 years of age. A diet low in fat, particularly saturated fat found in animal products, is appropriate for the whole family after 2 years of age.
Our body requires a variety of fatty acids, antioxidants and these are found in different types of oils.
Fibre
Fibre is made up of the indigestible parts or compounds of plants that pass relatively unchanged through our stomach and intestines.
The principle advantage of a diet high in fibre is the health of the digestive system. The digestive system is lined with muscles that massage food along the tract, from the moment a mouthful is swallowed until the eventual waste is passed from the body. Fibre bulks the faeces and allows it to pass more easily through the gut.
Soluble and insoluble are the two broad categories of fibre. Good sources of soluble fibre include fruits, vegetables and soy products. One of the roles of soluble fibre is to lower blood cholesterol levels. Good sources of insoluble fibre include wheat bran and wholegrain foods. A major role of insoluble fibre is to add bulk to the faeces.
Eating a diet low in fibre can contribute to many disorders, including diverticulitis, diabetes mellitus and coronary heart disease.
The Heart Foundation recommends that adults should consume around 30g of fibre daily. The average Australian consumes about 18 to 25g per day. You should aim for a variety of different types of fibre during the week. Some suggestions include: oats, wheat, barley, rye, linseed, sesame, legumes, fruit and vegetables.
Fibrous foods are often bulky and therefore filling - they also tend to be low in fat. In many cases, people who are overweight or obese can lose body fat simply by increasing dietary fibre. A person on a high fibre diet is likely to eat less food and so consume less kilojoules
A sudden switch from a low fibre diet to a high fibre diet can cause abdominal pain and increased flatulence (farting). Introduce fibre into the diet gradually to avoid any negative outcomes.
Soluble fibre soaks up water like a sponge, which helps to plump out the faeces and allows it to pass through the gut more easily. A high fibre diet may not prevent or cure constipation unless you drink enough water every day.
Food Storage and Management
The quality and safety of some food can be affected by poor storage and packaging. Never buy: dented, swollen or leaking cans or containers; cracked or soiled eggs; products with damaged packaging. Always check use-by dates.
Always pick up your frozen or chilled foods towards the end of your shopping trip. Try to get them home and into the freezer or fridge as quickly as you can. It’s a good idea to take a cooler or insulated bag with you to keep chilled or frozen foods cold. Always keep hot and cold foods separate.
Food poisoning bacteria grow and multiply fastest in the temperature danger zone of between 5°C and 60°C. Meat, poultry, dairy products, eggs, smallgoods, seafood, cooked rice and pasta, and prepared salads are ‘high risk’ foods because they provide a particularly good environment for the growth of bacteria. These foods should be kept out of the temperature danger zone.
Washing your hands can help prevent the spread of bacteria that cause food poisoning. To wash your hands properly, use soap and warm running water. Don’t forget the backs of your hands, your wrists, between your fingers and under your fingernails. Wash your hands for at least 30 seconds and dry them thoroughly with a clean towel or disposable towels.
If you’re cooking mince, sausages, chicken or rolled or stuffed meats, it is important to ensure they are cooked thoroughly – right through to the centre. There should be no pink meat visible and juices should run clear. Steak, chops and whole roasts can be cooked to your preference, as the bacteria are mostly on the surface.
Buy clean, uncracked eggs and always keep them refrigerated in their carton after purchasing. This is important so that any bacteria present do not grow and so you know when the ‘best before’ date expires. Keeping eggs in their carton also prevents condensation forming on the shell – this is important as the shell is more porous when wet and bacteria from the outside of the shell can then get into the egg. It is safest to throw cracked and dirty eggs away and wash your hands before selecting a clean, intact egg to cook. Dirty eggs may have more bacteria on the surface of the shell. These can enter the egg through cracks in the shell, where they may grow to high enough numbers to make you sick.
Hot leftovers, or food that has been cooked for later use, should be cooled in the fridge once the steam stops rising. It takes longer to cool large portions of food, so it is better to divide large portions into smaller batches before cooling it. Under ideal conditions, cooked food can be stored in the fridge for a few days. If you want to keep it longer, freeze the food immediately after cooling in the fridge.
It is best to reheat food until it is steaming hot (above 75°C) or preferably boiling. Food should steam throughout, not just on the edges. This kills any bacteria and viruses that may be in the food.
You should take fresh or frozen food straight home and store it in the fridge or freezer. On a hot day, it’s a good idea to put fresh and frozen foods in a cooler or insulated bag while you take them home. Keep cold foods separate from hot foods while you are shopping.
The temperature in the main part of your fridge should be 0-5°C. The bacteria that can cause food poisoning can't multiply at these temperatures.
Covering food in the fridge reduces the chance of bacteria spreading between foods. Always cover and store raw food below cooked food, to prevent raw juices dripping down and contaminating other food.
You should avoid refreezing food that has been thawed. When frozen food is thawing, the food poisoning bacteria start to multiply. When the food is refrozen, the bacteria do not die. When you thaw the food again, it may have higher levels of food poisoning bacteria.
You should keep cooked and fresh foods separate to prevent the transfer of food poisoning bacteria. Always store raw food beneath cooked food.
Most food is frozen well enough if it is frozen hard. If it hurts when you knock your knuckles on it, it’s frozen.
Frozen food should be thawed in the bottom of the fridge, where the food is kept cool and thaws gradually.
Defrosting regularly means your freezer will work more efficiently, use less power and keep food at the required temperature.
Food and Exercise
Some food, such as grapefruit and kelp, are said to ‘burn off’ body fat. This is not true. Dietary fibre comes closest to fulfilling this wish because it provides a feeling of ‘fullness’ with minimal kilojoules.
A stubborn food myth is that potatoes, pasta and other forms of carbohydrates make you fat. Carbohydrates are actually the body’s preferred fuel source. Fatty foods, like butter and oils, are more kilojoule-dense per gram than either carbohydrates or protein.
It’s sometimes claimed that drinking while eating makes you fat, but there is no scientific evidence for this. Kilojoule-heavy drinks, such as alcoholic beverages, can be fattening if consumed in excess, but drinking them with meals doesn’t make them more so. Try drinking water with your meals; it doesn’t provide any extra kilojoules and it helps to keep you hydrated.
Skipping breakfast should be avoided, since it makes you less able to concentrate and more likely to overeat later in the day. New evidence suggests that eating a healthy breakfast daily can decrease your risk of developing obesity, diabetes and heart disease. There is no evidence that limiting your breakfast solely to fruit has any weight loss benefits. Most fruits are low in carbohydrates, which the body needs after an all-night fast. Choose a breakfast that has a mix of wholegrain products, fruit and low fat dairy products for a healthy start to the day.
If you are losing more than one kilogram per week, you’re most likely losing water and muscle tissue. Avoid crash dieting and rapid weight loss, because the body responds to periods of semi-starvation by lowering the metabolism and sacrificing muscle tissue as energy. Every time you crash diet, you lose a percentage of muscle tissue, which means your body can’t burn as many kilojoules as it could before dieting.
Exercise doesn’t have to be strenuous or painful. The human body is designed for movement and any physical activity brings benefit. Moderate intensity exercise - such as walking, gardening or cycling - has been shown to help reduce body fat. Strengthening exercises that increase, or at least maintain, muscle mass also help to burn calories. The higher your muscle mass, the higher your metabolic rate will be which means you will burn more calories.
Many people set unrealistic weight loss goals for themselves as they start a weight loss program. These goals are usually too difficult to achieve and this sets the person up for a sense of failure and may lead to a negative self image. Many studies have shown that weight losses of around 5 to 10 per cent of the initial body weight can significantly reduce the risk of diseases such as heart disease, high blood pressure and diabetes. Remember, the most important part of losing weight is keeping the weight off over many years; therefore, any changes that you make to lose weight have to be sustainable.
Short term crash diets should be avoided. Instead, emphasise healthy and sustainable changes to your dietary habits that can result in a lifelong healthy body weight and active life.
Managing Anger, Arguments and Fights
It is normal to disagree with each other from time to time. However, ongoing conflict can be stressful and damaging to relationships. It is how the conflict is resolved that is most important. Conflict that is resolved peacefully, aiming for a win–win, is the healthiest outcome.
Arguments can arise for any number of reasons but the common reasons include:
Having trouble with someone else’s views on an issue.
Having conflicting values, goals or needs.
Misunderstanding what the other person is trying to say or do.
Violence is not a solution. To overcome violence, write a list of things that make you angry: for example particular situations, people, moods, drugs or alcohol. Start thinking about ways to avoid the ‘triggers’ that make you angry. Think about ways to contain your violence. There are many people you can talk to who can help you overcome your feelings and your desire to lash out.
Some people have very little control over their anger and tend to explode in rages. Raging anger may lead to physical abuse or violence. However, bottled anger often turns into depression and anxiety. Anger is normal and part of life. If you feel out of control, walk away from the situation temporarily, until you cool down.
It is important that you express your anger safely. Some people need to release their anger through vigorous physical activity and others release their anger through more calming activities. If you don’t release your anger safely you may hurt yourself or someone else. Go for a run, punch a pillow, scream at something – for example, a tree or a car – watch a favourite TV show, listen to music or talk to someone you trust. Perhaps writing down your feelings might help
The best way to resolve an argument is to calm down and only negotiate with the other person when both are able to listen to the other. Conflict can worsen when the people involved are too angry to listen to each other.
Unresolved arguments can lead to:
Confusion and feelings of resentment
Stress and tension
Sleeplessness
Illness
Family breakdowns or poor relationships
Aggression or violence.
It may help to work out your anger issues with a professional, such as your doctor, or with a counsellor, social worker, psychologist or psychiatrist. Your doctor is always a good place to start for information, advice and referral.
Foot Management
Foot odour is a common problem, caused by excessive perspiration and the growth of bacteria on the feet. Suggestions include washing the feet daily with antiseptic soap, using light powder to help absorb some of the moisture on the sole of the foot, and avoiding socks and shoes made from synthetic materials. If these home treatments fail, see your podiatrist.
Tinea is a highly contagious fungal infection that can be spread by skin-to-skin contact, or indirectly through towels, clothes or even floors. Communal showers and locker rooms are typical infection sites, so wear thongs. Treatment suggestions include anti-fungal creams, going barefoot whenever possible, drying between your toes thoroughly after bathing, and wearing cotton socks instead of synthetics. See your podiatrist for further treatment and advice.
Alternating your shoes from one day to the next will help to vary the posture of the foot and distribute the load over a greater range of joints and muscles. It will also allow your shoes to dry out and, therefore, reduce the growth of bacteria.
The high-heeled shoe places greater pressure on the forefoot, which can cause a build up of calluses. The pointed toe puts significant pressure against the toes, which can cause permanent deformity including bunions, claw toes, corns and thickening of the nails. Prolonged periods of walking in high heels can also place unnecessary stress on your back and neck, and result in permanent posture changes.
Sports people need footwear that provides cushioning for shock absorption and for medial and lateral stability. Sports shoes should be able to bend easily at the ball of the foot, and the heel shouldn’t slide in the shoe. Always have your sports shoes professionally fitted.
People who spend a lot of time standing up are more likely to get calluses because of the continuous weight-bearing pressure on their feet. They may also be more likely to suffer from conditions such as plantar fasciitis or heel pain.
People who spend a lot of time on hard surfaces such as concrete are more susceptible to heel and forefoot pain, and tend to develop more corns and calluses. To reduce the effect of concrete on your feet, wear supportive shoes (preferably lace-up) with softer soles and innersoles. Arch supports will help distribute weight over a larger surface area so that pressure isn’t focused on the heel and forefoot.
Always see a podiatrist for treatment of corns and calluses. Over-the-counter products, such as corn plasters, don’t fix the cause of the problem. Over-the-counter treatments often use an acid, which may result in a wound. This should be avoided, particularly by people with diabetes or circulation problems. Unless the cause of the pressure or friction is removed, corns and calluses will continue to form. Don’t ever attempt to cut away or scrape a callus. The humid environment of socks and shoes makes infection of the wound more likely.
Social Interaction
Shyness or poor social skills can prevent us from taking the first step to start a friendship. Some life events such as moving to another neighbourhood, starting a new job or going to a new school can isolate us from our former support group.
Many people make friends at work or school. You could also do a short course; join a group, team sport or activity that interests you. Voluntary work is also a great way to meet people who share your interests.
Look for anyone else in the room that seems to be alone or looking a bit lost and approach them for a conversation.
Practise looking people in the eye when you talk to them. Listen to what others are saying, rather than focusing on your own self-consciousness. Smile. When you talk to someone new, ask questions about themselves or what they like to do.
Good friends aren't made overnight. Sharing your deepest secrets in one night won't necessarily create a close friendship. It may even drive the other person away. Take it slowly. Divulge 'safe' information first and allow the relationship to hold some weight before you share the more personal issues in your life.
We can drive away potential friends by demanding they share all of our attitudes, beliefs or behaviours. If you accept that other people have a right to be different, you may experience friendships that offer a fresh perspective.
A new friend is unlikely to want to tell you anything personal if you happily spill the secrets of your existing friends. Trust is important to build lasting friendship. However, you need to use your judgement. Some secrets should not be kept. For example, if someone tells you they've been abused or are thinking of harming themselves. In those situations you need to encourage them to seek help and, in some cases, you may have to let others know.
Take the time to thank your friends for making your life so much better, in whichever way suits best. Forgive their mistakes. If a friend shares a confidence, keep it to yourself unless you think they are at risk. Learn to appreciate that love for friends can be limitless so don't be jealous of your friend's other friends
Cancer Awareness and Health Management
The risk of many diseases, such as breast cancer and osteoporosis, increases with age. Less serious health conditions, such as deterioration of eyesight, are also more common as we get older
Regular medical check-ups are particularly important if you have a family history of disease. Some health problems, such as heart disease, diabetes and some cancers, have a genetic link.
Lifestyle factors such as body weight, cigarette smoking and alcohol use are linked to many serious diseases including cardiovascular disease and some cancers
Regular exercise helps to reduce the risk of many health conditions including obesity, high blood pressure and heart disease. Weight-bearing exercise strengthens bones and reduces the risk of osteoporosis. Examples of weight-bearing exercise include walking, jogging, dancing, weight training and tennis.
Antenatal tests help to ensure the health of both mother and baby and, in many cases, can reduce the risk of some pregnancy complications. They are important for all pregnancies, not just the high-risk ones. Antenatal screening can detect health problems early and offer an improved outcome.
Most women who develop cervical cancer either have not had a Pap test or have not had them regularly. All women aged between 18 and 70 years who have ever been sexually active should have a Pap test every two years. This includes women who have had the cervical cancer vaccine.
It is important for women to become familiar with the normal look, feel and shape of their breasts so they will notice any abnormal changes. Most changes in breast tissue are not cancerous, but there are some changes to look out for that could be a sign of breast cancer. Any of the following changes should be reported to a doctor:
Lumps or lumpiness
Size changes
Changes in breast shape
Skin changes, such as puckering or dimpling
Areas of thickened breast tissue
Changes to the nipples, such as discharge or inversion (pulling in)
Any unusual or unexplained pain.
If you notice any abnormal changes to your breasts or the area around your breasts, including your armpits, see your doctor
Memory Tips
You have trouble remembering places. Below are a few tips that may help you:
After you’ve parked the car, take a few moments to look around you. Note any distinctive landmarks nearby. Make this a deliberate part of your routine by using a cue, such as taking the keys from the ignition, to prompt your search for landmarks. Don’t be distracted by getting your bag ready or unloading the car.
Add meaning to what it is you want to remember. For example, if your car is parked on level 4 near the stairs, imagine a set of four steps. Say aloud, ‘Four steps’.
As you walk away from your car, look back at it so that later you’ll be able to visualise where it was parked.
Lucky you – numbers are easy for you to remember.
You have trouble remembering names; below are a few tips that may help you:
Focus your attention when someone introduces themselves - block out other distractions.
Repeat their name when you greet them, say, 'Hi Harry, good to meet you'.
You can also repeat the name to yourself a few times or make an effort to repeat the person's name in the conversation that follows.
Try linking the name to a distinctive feature of the person or to a vivid and unusual image. For example, you might think Harry looks like a prince, so you imagine him wearing a crown.
You don’t need reminders because you are organised and have a good memory for things that need to be done.
You have trouble remembering where you put things; below are a few tips that may help you.
Try to keep items you use often in the same, logical place. If you only wear glasses when watching TV, keep them on top of the TV.
Put a hook up by the front door so you can grab your keys as you leave the house. Remember to return them to their places when you’ve finished with them.
Skin Care
Some of the chemicals in perfumed soaps, body washes and bubble baths can irritate and dry your skin. Use plain warm water only or use neutral pH balanced soaps and body washes or an equivalent.
All skin types are at risk of developing sun damage and skin cancer with exposure to the Australian sun. Fair skinned people do burn more quickly than people with olive skins but hair colour has little to do with your susceptibility to sun damage. Everyone should try to avoid the sun between 11am and 3pm, cover up with clothes and hats when they are in the sun, and use sunscreen to prevent sun damage.
Deliberately acquiring a suntan is not healthy behaviour. You can get sunburnt and get skin damage using a solarium. Deliberately sun tanning outdoors, even if you have used sunscreen and a hat, should be avoided.
For maximum effect from your sunscreen, it should be applied at least 20 minutes before you go outside. Applying sunscreen only when it’s hot is not safe; you can still get burnt on cloudy and cool days in the summer.
There is no evidence that eating some junk food and chocolate specifically causes acne. Excessive amounts of high fat, junk foods should be avoided for good health. The exact cause of acne is unknown, although hormonal changes are known to be a contributing factor. Blackheads and acne are not caused by not washing enough; the blackness of a blackhead is caused be a reaction of skin oil to the air.
Keeping your hands and nails clean is good health care but pushing back the cuticles can cause damage to the nails and cuticles. Overzealous cleaning under your nails can cause lifting of the nail plate. Strong soaps, chemicals and detergents can cause splitting and trauma to the nails.
You should see your doctor. Impetigo is very contagious. It can be spread from one person to another through touch or shared items such as clothes and towels. A person can also spread it to another part of their own body by scratching or picking at the blisters and scabs. Impetigo is most often treated with antibiotics, either orally or in ointment. You must follow the recommended treatment and complete the course of antibiotics. The Department of Human Services advises that children can return to school or childcare after treatment has started, if the sores are completely covered with a watertight dressing.
The best way to treat mild burns is to apply cool water. Ice alone is not used as it chills the skin too much. Butter and burn creams are not used, as they can be messy and they may retain heat in the skin
Sleep Management
Insomnia means difficulties in falling asleep or staying asleep. Over one third of people experience insomnia from time to time, but only five per cent need treatment for the condition. Insomnia is often caused by bad habits reinforced over years or even decades.
The body’s alternating sleep-wake cycle is controlled by an internal ‘clock’ within the brain. Getting a good sleep means working with your body clock, not against it. Getting up at roughly the same time each morning, and going to bed at around the same time each night helps to ‘set’ your body clock to respond to this routine.
An afternoon nap can take the edge off your need for sleep at night. Except for times of severe sleep deprivation or illness, it’s best to avoid afternoon naps.
Good sleep is more likely if your bedroom feels restful and comfortable. Suggestions include wearing earplugs if noisy neighbours or barking dogs are a problem, investing in a suitable mattress and using block-out curtains on windows.
Many smokers claim that cigarettes help them to relax, yet nicotine is a stimulant. So is caffeine. The side effects of these drugs, which include accelerated heart rate and increased blood pressure, are likely to keep you awake for longer. Whenever possible, avoid cigarettes and coffee (and other caffeinated drinks) in the evenings.
Alcohol is a depressant drug, which means it slows the workings of the nervous system and may help you doze off. However, this effect of alcohol wears off and your sleep will be disrupted and fragmented - so you won’t feel refreshed in the morning.
Drawbacks of sleeping pills include daytime sleepiness, failure to address the causes of sleeping problems, and the ‘rebound’ effect - after a stint of using sleeping pills, falling asleep without them can be even harder. These drugs should only be used as a temporary last resort and under medical advice.
Insomnia is often caused by worrying. If you find it hard to clear your mind when you’re in bed, try occupying yourself with relaxation exercises. You could consciously relax every part of your body, starting with your toes and working up to your scalp. Or you can concentrate on the rhythmic rise and fall of your breathing, or focus on a mantra (repeating a word or phrase).
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