Dr Roxane Craig in Coconut Grove | Family doctor

Dr Roxane Craig

Locality: Coconut Grove

Phone: +61 8 7999 7448

Address: 4/1 Caryota Court 0810 Coconut Grove, NT, Australia

Website: http://www.roxanecraig.com.au

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25.01.2022 Forgetful? Want your brain health tested? Below are tips to lower risk of dementia from Harvard, and links to a study of brain health being run by Florey Institute & Melbourne Uni. Alzheimer's disease can't be cured, so let's work on prevention. Even if you already have some memory problems and/or a family history of dementia, you can reduce your risk of developing dementia with a heart-healthy lifestyle. ... That means: -a minimum of 150 minutes per week of activity (have fun ... dance around the house) -a plant-based diet aiming for at least five servings of fruits and vegetables daily - avoiding toxic foods like processed grains, added sugars, sodium, and saturated fats - avoiding or quitting smoking, and curbing alcohol Want your brain health assessed? A group of neuroscientists based at the Florey Institute of Neuroscience and Mental Health are looking for participants in a healthy brain study. They are trying to understand optimal brain health and aging, looking into genetic, health, behavioural and microbial factors relevant to the risk of dementia. (www.healthybrainproject.org.au)

24.01.2022 Just spotted the latest program release of low cost, local activites. See if you can find a fun way to stay active :)

24.01.2022 Food and Mood What we eat can affect our mood, with poor diet linked to low mood. Improved diet can improve mood in some circumstances. ... If you are interested in exploring this, then you may want to join a research project - a free 8-week online program to change your diet for brain and gut health The My Food and Mood Project. The My Food and Mood Project tests an online dietary program for adults with low mood and depressive symptoms. They are looking for adults to try the program to see if it does support dietary change, and to further explore the relationship between food and mood. Feedback includes how your diet is improving, patterns between your diet quality and mood, and progress against your goals. The research team believe it could have a real effect on depressive symptoms. Prof Felice Jacka is overseeing the program. She is Director of the Food and Mood Centre, president of the International Society for Nutritional Psychiatry Research, and holds positions with Deakin University, Murdoch Children’s Research Centre; The University of Melbourne; and the Black Dog Institute in NSW. I am writing about this because often people are keen to join research studies or get feedback from nutritionists/dieticians but limited due to location or cost. This free, online program opens access. If you do not want to participate, but are interested in the outcome let me know and I will be sure to post an update once their findings are published. For more info: http://register.myfoodandmood.net

22.01.2022 Are you too old to start exercising for extra years of life? As a person who only discovered exercise in my 40s I am excited ... new research found that people who were inactive until midlife, then start regular physical activity between 40-60 years of age got similar health benefits to people who have been active since their teens. (Note - this does not mean younger people should stop their exercise!) This study looked at 300,000 people and compared death rates in 3 group...s: those that maintained regular physical activity throughout their lives, to those that increased or decreased regular exercise midlife. Amazingly, death rates were equally reduced in the group of people that started exercising in their 40-60s to those who had exercised consistently throughout life. The results even shook the researchers who commented: We had anticipated that participants who maintained the highest levels of activity throughout adulthood would be at lowest risk and were thus surprised to find that increasing activity early or late in adulthood was associated with comparable benefits. Established recommendations for exercise are 150min per week moderate exercise (25 min per day which can be in 10 minute blocks), or for high intensity exercise you gain the benefits in half the time (75 minutes per week). Previous studies have found that this amount of activity can extend life by 5-7 years. In light of this I am considering a regular walk to discuss health topics and encourage activity. If we walk along a circuit you can walk your own distance, at your own pace, and have the opportunity to ask any health related questions along the way. There is strong evidence that being in a group supports long term maintenance of goals - be it regular activity, weight management or healthy living. Let me know if you want to join in and we will work out a place and time.

17.01.2022 Beware the bacon in your keto diet Many people have told me about the benefits of their keto diet recently. This is a diet high in protein and fat, and low in carbs. If keto is the thing for you then please evaluate your foods. My fear is when I hear Best diet ever . .. I have bacon and eggs for breakfast each day Bacon is a processed meat. In 2015 the World Health Organisation listed processed meat as a Class 1 Carcinogen the same classification as Tobacco and As...bestos. This means there is clear-cut evidence that processed meat causes cancer in humans - in this case colorectal cancer. What is processed meat? Any meat treated by smoking, salting, curing, fermentation etc. It includes ham, hot dogs, corned beef, salami, sausages, beef jerky and bacon. How much do you have to eat to be at risk? 50 grams of processed meat eaten daily increases the risk of colorectal cancer by about 18%. So about 2 strips of bacon a day would increase your risk. If I have eaten bacon will I definitely get cancer? No. Not every smoker gets cancer either . carcinogens do not cause cancer in every person, every time. Your risk of developing cancer depends on many factors, including how often you are exposed, how much you have, your genetics, and your other lifestyle habits (sleep, physical activity, alcohol, smoking). But I love the keto diet Look into healthy keto food options such as avocado, olives & nuts, and try to include seeds, fish, and other non-processed meats. Try to keep up your fibre and nutrients by exploring lower carb fruit and veg such as berries, leafy greens, broccoli, cauliflower, mushrooms etc. Speak to a dietician for detailed information or to help you plan some meal guides. See your GP and check your numbers (weight, BP, cholesterol, sugar) around any major diet change. Perhaps consider avocado and eggs in the morning :)

15.01.2022 3 Gems so far from the International Obesity Conference Below are key points. Happy to write up more detailed info post-conference. 1. Is Food addiction real? Can you be addicted to something essential for life?... Debate focussed on the key that if there is an addiction it can change management. Tip - it may be worth considering a psychologist as part of your weight loss health team. 2. Be flexible in foods eaten. People who try to maintain a strict diet and avoid certain foods are more likely to fall off the dieting wagon and regain weight. Tip - do not have a food to avoid. Eating in moderation can take awhile to learn, and can be easier with team input. 3. You are being manipulated into unhealthy choices. Companies spend loads of time and money on developing products and campaigns to influence you. Eg they pay for products to be displayed at the ends of the supermarket aisle - one soft drink increased sales by over 50%. Tip - shopping list ... make it, take it and stick to it.

15.01.2022 Got 5 minutes? Want to find out your risk of heart attack, diabetes or kidney disease? Fill in the health quiz at the link below. This Australian site also gives practical tips on how to lower your risk. And if you are at high risk, the good news is that these diseases are preventable ... see your health team and work together to make healthy changes.

14.01.2022 Tonight, across Australia there will be families and friends saying goodbye to loved ones for the very last time. Some will be prepared and they’ll have known t...his day is coming, there will be rituals, last words and bedside vigils. For others, it’ll be unexpected and a very heartbreaking shock. We don’t know exactly when death will come, but we do know it will come. So we are sending kindness and compassion to everyone this evening - whatever you are going through. See more

14.01.2022 Making bookings easier ... 24/7/365 you can now "Book Appointment Online" on the Northside Health NT website. Naturally you can call during business hours, but if you prefer DIY or are unwell on the weekend or overnight, try online booking. Of vital importance for you to know ... I save spots every day to see people about those urgent issues that pop up unexpectedly. To keep these available they will not show up online, but are booked by our receptionists. So if you look online and your preferred time is not available, or the next appointment is too far away, then please call. Tell our receptionists what you need ... they can prioritise prompt appointments, change appointments and add you to my cancellation list. Would love to hear your feedback if you try it :)

12.01.2022 Are you drinking your extra kilos or waist cm?

12.01.2022 Local activity updates ... I love the Healthy Darwin website. Every 6 months they list all sorts of free or low cost activities to entice locals to be active. This edition includes activities for all ages including mum and bub belly dancing, pilates in the park, jungle konga and seniors table tennis. https://www.darwin.nt.gov.au//at/hd_program_march_2019.pdf

10.01.2022 What to do about our growing waistlines? In mid-October I am attending an international conference on managing obesity. It focuses on Microbiome and Gut-Brain axis in the context of obesity; Feeding Behaviour and Appetite Regulation, and will cover lifestyle measures, weight loss medications, and surgical options. So two key messages:... 1. I will be away after October school holidays so anyone with a planned review come along in the next 4 weeks, or come in 6 weeks for an update. 2. Any areas you want me to ask about? focus on? find out? I am excited about a talk ‘Diet wars: the evidence, the approaches and common sense. Which diet works for what and for whom?' Let me know if you want info on other topics/talks :) Will be sharing all pearls of wisdom

08.01.2022 Asthma puffers only 1 in 10 people use them correctly! It is asthma week so here is a quick quiz: - Do you go through more than 4 ventolin boxes per year?... - Do you wake with wheeze? - Has your puffer expired or run out? (Have you forgotten how to check?) - Do you get respiratory symptoms with pollen in the air or thunderstorms? If you answered yes to any, then book an asthma check. Learn how to assess your asthma flares and be confident to manage them. Book a spirometry at your GP to check your breathing level, and walk away with a new action plan this Asthma Week. Spirometry available now at Northside Health NT

07.01.2022 Do you apply enough sunscreen? I was surprised to learn how much sunscreen is recommended to apply to your body. Research shows that sunscreens are effective when applied frequently and liberally. Creams/lotions need a teaspoon for each limb, front and back of the body and half a teaspoon for the face, neck and ears every two hours. This is one cupped adult hand (30 - 40 ml) of sunscreen for an adult body.... Even more surprising ... when using a spray on sunscreen it is recommended that you use about one third of a can on an adult body for adequate protection! I clearly need to change my sunscreen application technique. (Of note, avoid sunscreen for babies under six months.) Stay sun-safe, and in addition to adequate sunscreen, wear sun smart clothes, hats, sunnies and seek out those highly coveted shady spots.

07.01.2022 From Pregnant to Parent - Look after your Mental Health Mood changes can happen to any of us in pregnancy or with a new baby. This can become depression or anxiety, impacting everyone in the family. Help is available through your antenatal team, GP and online supports you can access at home. MumSpace ia a website supporting mental health and emotional wellbeing during pregnancy, and for new mums and their families. It connects you with various levels of support you need...Continue reading

06.01.2022 My commitment to regular activity has started, and next Saturday afternoon I will join one of our local oncologists on Team Charakidis at the Darwin Melanoma March. This aims to raise community awareness and funds for melanoma research in an entertaining way (snacks, music, raffles). I am informed you can walk or run .... everyone is welcome ... you will find me in the walking group :) Stay tuned for weekly walk updates. For those in other parts of Australia check out the Melanoma March website as there are events across the nation.

06.01.2022 Take a moment to connect with someone tomorrow (and every day!) ...

05.01.2022 One size fits all? - Apparently not in weight loss diets If you are confused about the variety of diets (keto, paleo, low carb high fat, high carb, low energy, low GI etc) , then you are in good company. There is not yet a consensus from the talks. Talk 1 : calorie restriction extends life and lowers weight. But high protein does not improve insulin sensitivity or sugars. ... Talk 2 : low carb gives sustained weight benefits. High protein / fat may make the diet more sustainable long term. Talk 3 : most diets lack high quality evidence. To lose weight be calorie-wise. Find the balance point of energy restriction vs ability to stick with it as an ongoing healthy lifestyle choice. So what is the bottom line? -Consider eating for health rather than weight loss. -Consider charting food intake as this helps awareness of intake and whether eating for hunger or habit. Healthy eating helps your heart, reduces cancer risk, helps your immune system, etc. Diets with health benefis had the following recommendations in common: -100% support fruit, veggies and whole grains -85% support beans and legumes -60% support fish and 50% for nuts Again, happy to provide detailed info post conference for all interested.

03.01.2022 It is ok to not be ok ... Just reach out. Eight ... 8 8 people die each day by suicide in Australia.... Today is Suicide Prevention Day. This needs to happen every day. Talk to each other. Support each other. We are all in this together.

02.01.2022 Over 90% of Aussies don't eat enough fruit and veg. Here are some suggestions from an international group of nutrition experts that look for common ground in dietary recommendations ... Old ways ... they have some interesting tips.

01.01.2022 You and Alcohol Do you drink to relax? ... for confidence? ... as a habit? After four weeks without alcohol some people enjoy weight loss, clearer skin, more positive mood, less anxiety, improved sleep, and a healthier bank balance. Could you go alcohol-free for 30 days without hesitation?... If 30 days is too hard, then try "Hello Sunday Morning" - an Australian website supporting people to review their relationship with alcohol - that could be abstaining, taking a break, or exploring how to have a healthy relationship with alcohol. Forextra support they have a behaviour change program called Daybreak - confidential, free online support from people working together. If you would consider a 30 day trial there is a popular American book and site called the Alcohol Experiment with loads of education, interviews outlining reasons for cravings, brain changes with alcohol etc. (https://learn.thisnakedmind.com/the-alcohol-experiment-regi). This free program explores - Why we drink more than we want - Common fears about taking a break from alcohol - How to change your expectations and experience of drinking - How to gain the power to have just 1, or none it's up to you. Now is the time to plan for Oc-sober :)