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THE HEALTH BOX APRIL 2014

We hand pick health and lifestyle information from leading health professionals

CONTENTS
HEALTHY EATING 2
4 warning signs of a bad diet you may be ignoring

HEALTHY LIFESTYLE
7 Benefits of Strength Training

3
4 6 7 8

INSPIRING PEOPLE
What would you do for a friend

APRIL SUBSCRIPTION DISCOUNT CODE

INJURY PREVENTION
Dont let a stiff back stop you staying active!

IPMCQF5BSMGE
15% off all subscription purchased in April 2014* thehealthbox.com.au/collections/ subscriptions

MASSAGE THERAPY
Every massage is different, choose wisely

EXERCISE
Training your trunk the right way

MINDFULNESS
The one thing we should do more

9
10

RESEARCH UPDATE

Produced by: The Health Box Magazine PO Box 4738 Knox City Centre 3152 info@thehealthbox.com.au ABN: 29 172 617 138

Are you interested in any of the products and services in this magazine but dont have access to the internet?, you can write to us with your request to: PO Box 4738 Knox Centre VIC 3152 or Fax: 03 8672 7666

This publication is not intended as a substitute for the medical advice of physicians. The reader should regularly consult a physician in matters relating to his/her health and particularly with respect to any symptoms that may require diagnosis or medical attention. The content of this publication does not reflect the opinion of the producers. Responsibility for the information and views expressed in The Health Box Magazine lies entirely with the authors.

2014 The Health Box Magazine

THE HEALTH BOX APRIL 2014

EDITORS NOTE

t has been a an exciting month preparing for the launch of our second edition of The Health Box magazine. What was planned to be a small, local publication promoting the physiotherapy service for myself and a colleague had suddenly taken a sharp turn and the magazine you are reading now is the result. Over the years I have been concerned regarding the quality of health information that is presented to the public. In reality anyone can publish a website and make it look like an credible source. We are currently in the information age, but I believe that it should be more accurately described as the age of information overload. It is quite exciting that we have some high profile contributors who have appeared on national media, large magazines, and also lecturers at universities. As in our last edition we also bring you up to date health research and health information from reputable universities and professional health associations. Our aim is to be a reputable source of health information that is easy to understand, provides practical tips for health improvement, and educates the public on health issues. It would be nice to eventually be distributed Australia wide and also gain a strong readership through our online version. This is no doubt a long road to walk down, but the journey has already begun.

Arthur Lee

QR codes
You may notice that on every page there are little square codes. QR code is short for Quick Response code can be read by your mobile phone camera. Once read, you will be able to view information, web links or other messages directly from your phone.

You may need to download some software to view these codes. There is one we use called Neo Reader, you can search for it in itunes, google play or visit their website www.neoreader.com Once you have downloaded the software try and read this code! Have fun.

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THE HEALTH BOX APRIL 2014

HEALTY EATING

4 WARNING SIGNS OF A BAD DIET YOU MAY BE IGNORING

4 clear signs that your diet is not as healthy as it could be 1. Youve caught a cold more than once over the past year Although you can expect to catch at least one cold each year, if you need to be wearing a surgical mask to protect you from every bug your immune system is probably not working as well as it should be. 2. You would rather sit home with a block of chocolate than go out with friends a nutritious diet is also essential to guard against depression. Research shows those who dont meet their folate, omega 3 or vitamin D requirements are more likely to be depressed. 3. Your gums bleed when you brush your teeth bleeding gums may be an indication of a vitamin C or riboflavin deficiency. 4. You spend more than 10 minutes on the toilet if you need to strain to open your bowels, or spend ages on the toilet waiting for your bowel motion, it is likely that you arent meeting your fibre requirements. If any of these indicators sound like you, ask yourself if you need to be improving the nutrient content of your diet. If you need guidance to improve the nutrient content of your diet, consider making an appointment to see an Accredited Practising Dietitian.

ow many rows of chocolate have you eaten this week? Well, youre not alone. One in four Australians eats chocolate every second day! What you eat does make a difference to your health. The World Health Organisation attributes 19% of gastrointestinal cancers, one in three heart attacks and one in ten strokes directly to people not meeting their fruit and vegetable requirements. With this in mind, Id like to encourage you to stop making excuses. If your diet isnt what it could be, its time to do something about it.

Expert Author:

Melanie McGrice
Advanced Accredited Practicing Dietitian

melaniemcgrice.com.au

2014 The Health Box Magazine

THE HEALTH BOX APRIL 2014

HEALTHY LIFESTYLE

7 BENEFITS OF STRENGTH TRAINING

4. Manage chronic disease - Strength training can help alleviate the symptoms of chronic diseases including back and shoulder pain, osteoarthritis, heart failure and diabetes type

5. Improve stamina - Strength training can help you do more physical activities in your daily living without feeling tired and inefficient.
6. Boost your self-esteem - Strength training has been shown in studies to boost your selfconfidence. 7. Improve posture - Strength training can help you move while performing your daily activities in a more relaxed and efficient manner. If you are thinking about doing something about your body, then talk to a physiotherapist or strength and condition expert to prescribe the right exercises for you. But make sure that they are suitably qualified and have access to the right equipment.

e often associate strength training with buff individuals who sweat and grunt away at the gym for hours working on their physical appearance. Barry Nguyen who is a physiotherapist and strength and conditioning expert, tells us other reasons why we should all partake in strength training. 1. Increase bone strength - Strength training stresses on your bones leading to increased bone density and reduce the risk of osteoporosis ('brittle bones'). 2. Weight control - Strength training helps convert fat into lean muscle mass raising your basal metabolic rate. This helps you burn more calories even at rest. 3. Improve brain power - Some studies have suggested that strength training can help improve your memory and focus, particularly in older adults.

Expert Author:

Barry Nguyen
Physiotherapist Strength and Conditioning Expert

physioeasy.com.au

BUY SESSION Skype or Phone $100 / 20mins* bit.ly/1fpy8cW

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THE HEALTH BOX APRIL 2014

INSPIRING PEOPLE

Belinda Sudano has raised over $27,000 towards supporting the work the Leukaemia Foundation for patients and their carers. We find out what drives her.

Why did you start essence of hope?

Can you tell me what events you have organised so far?

The Essence Of Hope Initiative was prompted by the death of a close friend in 2011. This left me There has been one yearly fundraising night that feeling helpless and I wanted to do anything I could has been organised by Essence of Hope since 2011. to help the Leukeamia Foundation find a cure. There is also a dedicated Essence of Hope Red Cross group (Club Red) that has been set up to Is it a common condition? encourage people to give blood, which is often a According to the Leukaemia Foundation, leukaenecessary part of treatment. mia, lymphoma, myeloma and related blood disorders can develop in anyone, of any age, at any What would you say to those who have loved time. Around 11,500 Australians are expected to be ones currently fighting leukaemia? newly diagnosed each year equivalent to 31 people per day. The Leukaemia Foundation is the only national not for profit organisation dedicated to the care and What do you hope to achieve through essence of cure of patients and families living with the leukaemias, lymphomas, myeloma and related blood hope? disorders. Personally, to raise awareness of the research that is still needed to find a cure to this family of diseases. There is plenty of support out there for patients and I do also have a magic figure in my mind that I am their families - please get in contact with the hoping to raise in total for the Leukaemia FoundaLeukaemia Foundation as you do not have to battle tion. this alone.

An interview with:

Belinda Sudano
Founder of Essence of Hope

essenceofhope.wix.com/eoh-initiative

2014 The Health Box Magazine

THE HEALTH BOX APRIL 2014

HOW YOU CAN HELP

Come to the 2014 Gala Event Date: Saturday, April 5th 2014 Time: 6:30pm - Midnight Location: Waterfront Venues Melbourne. Level 1, 427 Docklands Drive Buy a Ticket:

trybooking.com/ECYK
Be a sponsor Join the other sponsors in this initiative.

bit.ly/1i2ePuz
Contribute Financially
Help Belinda Raise Funds towards the support of patients with Leukaemia and their carers

bit.ly/1lQUNae

D O Y OU K NOW SOMEONE WHO HAS A STOR Y TO SHAR E? WE WOULD LOVE TO HEAR FR OM Y OU.
THEHEALTHBOX.COM.AU
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THE HEALTH BOX APRIL 2014

INJURY PREVENTION

DONT LET A STIFF BACK STOP YOU STAYING ACTIVE!

s the mornings get darker and colder we tend to stay under the covers that little bit longer ok a lot longer!. This is only made worse once we try and move and we are struck by that familiar lower back stiffness. Sound familiar?

Stay hydrated and eat healthy this helps our muscles and joints move more freely and reduces inflammation. Practice safe lifting techniques when you are cleaning up around the garden and home.

Well you are in good company 80% of people Dont forget the core start your day with 5 are affected by back pain at some time in their minutes stability exercises. No I dont expect lives. you to hit 100 sit ups before breakfast. Draw in your pelvic floor (like you are trying to stop urinating mid stream). Hold a con5 ways you can improve your back! traction to 25% effort for 10 seconds Get Active during winter whats wrong with and repeat 10 20 times. walking in the rain? It can be somewhat cleansing! If walking in the rain isnt for you, try exer- Beat back pain before winter just think how cising indoors 2-3 times a week for at least 30 much better you will feel once summer minutes. Just remember to stay up tall to ensure comes around again. that you are practicing good posture. Stretch daily the most important areas to stretch are your lower back into forward, backward, and sideways bending, as well as rotation. Stretching of the gluteal muscles, hip flexors and hamstrings are also important.

Expert Author:

Clare Singleton
Sports Physiotherapist / Director

embracesportsmedicine.com.au

2014 The Health Box Magazine

THE HEALTH BOX APRIL 2014

MASSAGE THERAPY

EVERY MASSAGE IS DIFFERENT, CHOOSE WISELY

ith so many options in our world today, we ask Adele Braun a remedial massage therapist: What's the difference between a Relaxation Massage & a Remedial Massage? People often wonder what type of massage would be good for their particular requirements and needs. Based on a thorough initial physical assessment, a fully qualified remedial massage therapist will be able to provide you with a variety of massage techniques. Most qualified massage therapists can only treat using relaxation or basic therapeutic techniques. As a qualified massage therapist you need to have your Certificate IV in Massage Therapy, and as a remedial massage therapist you need to have both your Certificate IV in Massage Therapy, and your Diploma of Remedial Massage.

The treatment itself consists of flowing strokes, kneading and gentle manipulations of the muscles performed at your chosen pressure. It is a gentle massage and can assist in relaxing both your muscles and your mind. If you have particular muscle tension or ongoing chronic pain, a remedial massage treatment may be for you. Your remedial massage therapist will assess where you need treatment and what may be causing your pain. Theyll perform some tests to see exactly which muscles are giving you trouble and will tailor a treatment plan to suit your specific needs. The treatment itself may also involve deep tissue work for short periods of time as well as Trigger point Therapy.

After your session your therapist may suggest stretching & strengthening exercises for you to A relaxation massage can help to gently de-stress complete at home. and loosen up your muscles and is great for those who are looking for ways of managing their day to day stress.

Expert Author:

Adele Braun
Remedial Massage Therapist / Director

bodymotionphysio.com.au
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BUY $100 Massage Voucher Mitcham, VIC bit.ly/1gmpssm

THE HEALTH BOX APRIL 2014

EXERCISE

TRAINING YOUR TRUNK THE RIGHT WAY

Jono will be taking us through a 3 part series on back strengthening, with his top exercises featured once a month

ebate continues to rage over the ever popular crunch or sit up and rotational core exercises. Gyms goers continue to train the spine movements of flexion and rotation. The question is whats right and whats wrong? The 3 parts of the spine discussed in this article are the cervical, thoracic and lumbar spine all of which have varying degrees of movement and functions on the body.

The biggest myth in the fitness industry is that hours of crunches and sit-ups will give you a highly definitive 6 pack! This is false! Abs start and end in the kitchen, what youre feeding yourself and the way your body controls hormones when you eat is highly dependent on whether or not youre going to have abs. Because of this misunderstanding it leads many individuals and health professionals to poorly construct spinal exercises that end up causing pain and possibly disc injuries.

The cervical has 7 vertebras (spinal bones) and is designed to support the head whilst providing What is important is controlling the range of the ability to flex, extend and rotate. motion we have, rather then forcing the spine into crazy positions it wasnt designed to go to. Next is the thoracic spine, it has 12 vertebraes and once again is designed to flex, extend and We need to understand that training the trunk is aid rotation (around 500). about incorporating total body movements that force us to reactively stabilise. Rather than bendLastly is the lumbar spine, As we move down ing our back over and over in the bid for a crazy into this region of the spine it is here that we lose 6 pack our ability to rotate, flex and extend due to physDoing things the right way will mean less injuiological make up of the vertebraes. ries when we exercise. Wouldnt that be great! So what does this actually mean and how does this apply when we exercise?

Expert Author:

Jono Freeman
Accredited Exercise Physiologist Health, Rehabilitation and Athletic Performance

jonofreeman.com.au

2014 The Health Box Magazine

THE HEALTH BOX APRIL 2014

MINDFULNESS

THE ONE THING WE SHOULD ALL DO MORE

e all know what it's like: A stressful job. An endless list of household chores. An agenda in which free slots are hard to find. More often than not life feels as if we were juggling everything at the same time, constantly wondering: "What's next?"
This is not only exhausting, it is also not a very smart thing to do, because when we get lost in the hassle of everyday life we tend to forget one thing which is crucial for our well-being.

That is quite impressive for such a simple thing as breathing, right?

So, next time you're running around and wondering "What's next?", do me a favour, take a moment and try the following exercise: 1. 2. 3. 4.

Close off your right nostril with the thumb. Inhale slowly through your left nostril. Pause for a second. Close off your left nostril with your index or ring finger and release your thumb off your We forget to simply sit down and ... BREATHE. right nostril. Deeply and thoroughly. In and out. 5. Exhale deeply through your right nostril. 6. Inhale deeply through right nostril. Why is conscious breathing so important? 7. Pause for a second. Breathing properly is crucial for multiple rea8. Close off your right nostril with the thumb. sons: 9. Breathe out through your left nostril. 10. Do another 1 or 2 rounds. 1. It is energizing whenever we feel tired or stressed out. As you feel more comfortable, try 5, 10 or even 2. It improves brain function by bringing equal 20 rounds ... and let your breath do amounts of oxygen to both sides of the brain. 3. It supports detoxification (because the lungs its magic! play a crucial role in eliminating our body's waste products). 4. It calms us down. 5. It can help us sleep better.

Guest Author from the Netherlands:

Nathalie Chantal de Ahna

Mindfulness Coach and Life Vision Stylist

simplylivebetter.net

BUY SKYPE SESSION* $100 / 20mins

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THE HEALTH BOX APRIL 2014

RESEARCH UPDATE

New Blood Test can predict Alzheimer's and Mild Dementia

A new blood test that can predict Mild Dementia and Alzheimers disease within 3 years has been validated by researchers at Georgetown University and 6 other institutions. Dr Federoff explains that drugs that have been developed to slow the progress of dementia in the past have failed. He says one of the reasons is that drugs may be introduced too late into the disease process. The preclinical state of the disease offers a window of opportunity for timely disease-modifying intervention, and biomarkers defining this asymptomatic period are critical for successful development and application of these therapeutics, says Federoff 09 March 2014 - Georgetown University

Read more: bit.ly/1nIU1KV

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IN OUR NEXT EDITION

Medical Specialist Interview New Healthy Recipe Section Health Technology Reviews
and

Health information from our expert contributors

2014 The Health Box Magazine

THE HEALTH BOX APRIL 2014