Ocean Medical Practice Bondi in Bondi, New South Wales | Family medicine practice

Ocean Medical Practice Bondi

Locality: Bondi, New South Wales

Phone: +61 2 9386 9822

Address: 194 Bondi Rd 2026 Bondi, NSW, Australia

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

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• Family medicine practice
• Family doctor

25.01.2022 What is Hay Fever? Hay fever is the common name for a condition called allergic rhinitis, which means an allergy that affects the nose. Hay fever is caused by the nose and/or eyes coming into contact with environmental allergens, such as pollen's, dust mite, moulds and animal hair. ...Continue reading

24.01.2022 12 TIPS TO GET YOU MOVING AND FEELING GREAT! According to the 20112012 Australian Health Survey, nearly 70% of Australian adults are sedentary or have low levels of physical activity, while 60% of us do less than the recommended 30 minutes of moderate intensity physical activity per day. There’s also increasing evidence showing the health risks associated with prolonged sitting and the benefits of breaking up our sitting time. Clearly, we need to move more!... While planning time for regular exercise is important, there are also easy ways to incorporate more activity into our day and reduce sitting time, even when time is short. Consider the following: - Use the stairs rather than the lift or escalator. - For short trips, walk or cycle rather than using the car. - For longer trips, park further from your destination and walk or cycle the rest of the way. - Get off the bus or train one stop earlier and walk the rest of the way. - Walk to speak to a work colleague rather than emailing or making a phone call. -Take a break at lunchtime, for a short walk around the block. - Organise walking meetings with work colleagues. - Hide the remote control and get up to change the TV channels instead. - Walk around the house or your office while talking on your mobile phone or on speakerphone. - Set an alert on your computer to remind you to stand up and move more often. - Catch up with friends for a walk rather than sitting to chat or have a coffee. - Limit your TV time and get outside for a walk or to spend some time in the garden instead. Remember, even a few small changes to your daily routine can make a big difference over time, so plan how you’ll start moving more today.

24.01.2022 Welcome Meriam! Meriam is our new receptionist. She is very friendly, genuinely interested in your well being and has a beautiful smile. You will meet her when you are coming in next.

24.01.2022 A heartfelt welcome to our new GP Dr Stephanie Arasu who has joined our Practice last week. Dr Arasu is an Irish-Australian trained doctor who has a broad medical experience base having worked in both Dublin and Australia for over ten years, and feels passionately that General Practice and primary care are the cornerstone of holistic medical and psychosocial patient care.

23.01.2022 According to Jean Hailes for Womens Health, most women will menstruate for around 40 years, and can expect to have about 500 period cycles during their lifetime. However, how long your period lasts, how heavy it is and the time between them varies for each woman. It is normal for periods to be irregular in the first two to three years after they start but once regular, periods tend to begin around the same time each month every 2629 days, on average. However, some women ...may have periods as often as every three weeks, or up to eight weeks apart. If periods stop altogether this is known as amenorrhoea. If periods stop or become irregular, there are a number of possible causes including: - A change in diet, particularly restricting food intake and disordered eating. - Overexercising this is common in elite athletes. - Significant or rapid weight loss or gain. - Nutritional deficiencies, which may be caused by other health conditions. - Pregnancy, miscarriage, termination of a pregnancy or an ectopic pregnancy. - Starting, ceasing or changing contraception (the oral contraceptive pill or other forms of contraception). - Emotional stress or anxiety. - Travel or changes to your environment. - Polycystic ovary syndrome (PCOS) which may also cause other symptoms including of acne, excess hair on the face, back and chest and scalp hair loss. - Other health conditions including thyroid or pituitary disease. - Certain medications. - Being premenopausal. Both amenorrhoea and irregular periods can be temporary but if they continue for more than 6 months it is important that you see your doctor for further investigations, particularly if you also have any other symptoms. Treatment for irregular periods varies, depending on the cause. For example, if a woman develops irregular periods due to under eating or overexercising, then the focus should be on improving nutrition and reducing exercise. For more information on Periods including fact sheets, videos and a downloadable pain and symptom diary, visit jeanhailes.org.au/healtha-z/periods

23.01.2022 Five ways to eat well when travelling Whether due to limited healthy food choices, lack of kitchen facilities or the temptation of energy dense foods and all-you-can-eat offerings, maintaining healthy eating habits can be more challenging when travelling. However, with some forethought and planning, it is possible to enjoy your holiday without your healthy eating habits falling by the wayside. 1. Choose your accommodation. ... 2. Pack your own snacks. 3. Portion caution. 4. Stay hydrated. 5. Go easy on alcohol. Implement these suggestions and you will return from holidays feeling refreshed and without those few extra kilograms on board!

23.01.2022 Food and Mood The SMILES Trial It is something we often overlook, but what we eat can have a powerful effect on our mood. In fact, a study by Australian researchers has shown that a healthy diet can reduce symptoms of depression. The SMILES (Supporting the Modification of Lifestyle in Lowered Emotional States) trial looked at the impact of dietary intervention in the treatment of moderate to severe depression. Study participants were randomly assigned to either a dietary in...tervention group or a control group, who were provided with social support. After three months, participants in the dietary intervention group had a much greater reduction in their depressive symptoms, compared to those in the social support group. Almost one third of those who made dietary changes achieved remission of their depressive symptoms, compared to only 8% of the control group. Importantly, those who improved their diet the most experienced the greatest benefit to their depression. So, what should you eat to improve your mood? Named the ModiMedDiet, the study diet was a modified Mediterranean diet, based on the Australian Dietary guidelines and the Dietary Guidelines for Adults in Greece. The diet is rich in vegetables, fruit and whole grains with fats coming from oily fish, olive oil, legumes and raw unsalted nuts. Moderate amounts of lean read meat and reduced fat dairy are also allowed. The main focus of the diet is on increasing diet quality while reducing intake of energy dense, nutrient poor foods. The diet encourages eating foods such as whole grains, vegetables, fruit, legumes, low fat unsweetened dairy, nuts, fish lean means, eggs and olive oil. So-called ‘discretionary’ foods are limited to no more than three times per week - this includes sweets, refined cereals, fried food, fast-food, processed meats and sugary drinks. Up to two glasses of wine is allowed, preferably red, and should only be drunk with meals. All other alcohol is included within the discretionary food limits. For more information (and to enroll in a free online course) visit Deakin University’s Food and Mood Centre https://foodandmoodcentre.com.au/

22.01.2022 If you like, you can ask us about our AGPAL Accreditation (Australian General Practice Accreditation Limited).

21.01.2022 Stay Safe in the Water This Summer Most of us enjoy spending time around water in the summer months, from heading to the beach to relaxing at home around the pool. Wherever you are, its always important to keep safety in mind when near water, particularly for young children.

21.01.2022 Returning to Exercise After COVID-19 We all know that exercise is important, especially for our physical and mental health. However, before we pick up the dumbbells once again, we might need to be cautious. During the pandemic, many of us have been more sedentary and those of us working from home have missed out on incidental exercise such as walking to the train station.. Here are some steps to follow to help ease you back into exercise again.... Steps back to exercise - Ease back into your routine Understand that you're probably not going to be as fit as you were, and that's OK. You can start with just 10 minutes a day, the goal is just to get moving more. People tend to overdo it initially, and they end up with injuries because the body is not prepared for the extra activity. Once you feel ready slowly bump up the intensity. - Routine Try and commit to a set amount of days per week and stick to a routine. The body responds to consistency over time, so your results will come much faster if you can keep a regular pattern and frequency. - The three main components of exercise When you're getting back into fitness, your exercise plan should include components of cardiovascular endurance, resistance training, and flexibility. These three components combined will give you the most longevity with your goals. - Rest days Recovery is part of being active, when training, the working muscles can be placed under a lot of stress depending on the style of training youre doing. Your body needs time to repair itself after being put under stress. - Warm it up and cool it down A good warm-up preps your body for the increase in activity and a cool-down allows your heart rate to return to a normal resting rate. A proper cool-down session can reduce some of the delayed onset muscle soreness you may experience when returning to an exercise routine. - Listen to your body If something doesnt feel right or causes you pain, stop doing whatever that is. There's a fine line between muscle discomfort from a good workout, and pain. - Set goals Set yourself a S.M.A.R.T. goal specific, measurable, attainable, realistic, and time-sensitive. What is your exercise goal? To feel stronger. To run 10km? Start with a goal and create a plan towards achieving it.

20.01.2022 The Facts About Intermittent Fasting 1. Periodic Fasting: fasting or eating a very low intake for up to 24 hours once or twice a week and eating according to your appetite on the other days 2. Alternate day fasting: switching between fasting days (where you either completely fast or consume a very low energy diet) and fasting days (where you eat according to your appetite).... 3.Time-restricted eating: food is eaten only during certain time periods of the day. It is important to keep hydrated and not to fast whgen you are feeling unwell. Intermittent fasting has been shown to result in weight loss and improvements in certain health markers. Current research suggests though, that you could achieve similar results just by eating a bit less every day. If you decide you want to give intermittent fasting a go, it's a good idea to speak with your doctor first, particularly if you have any existing health problems or take prescription medications.

19.01.2022 We are committed to providing an ongoing care and support to all our existing and all new patients during the coronavirus pandemic. We continue to provide face to face as well as telephone/telehealth consultations. Currently we are encouraging telephone consultations where possible to reduce the risk of corona virus spreading to other patients and staff.... To arrange Face to face/Telephone/Telehealth Appointments: Please phone 9386 9822 or visit www.oceanmedical.com.au Telephone/Telehealth consultations are currently bulk billed.

18.01.2022 Vitamin D Vitamin D is a major player in keeping the human body healthy. Its main job is to promote calcium absorption, making it necessary for bone growth and bone remodelling. Because of that, a lack of vitamin D can lead to thin, brittle, or misshapen bones. But vitamin D offers a range of other benefits too, ranging from positives for both physical and mental health.... Vitamin D strengthens your bones Vitamin D can help strengthen muscles Vitamin D can support the immune system and fight inflammation Vitamin D can help strengthen oral health Vitamin D can help prevent Type 1 and Type 2 diabetes Vitamin D can help treat hypertension Vitamin D can help you lose weight Vitamin D can help battle depression Vitamin D may help reduce the risk of certain cancers. How to get more vitamin D If you find out you are deficient or lacking in vitamin D intake, there are a few key ways you can up your daily dosage. Starting with getting around 20 minutes of sunlight several times a week. You still need to wear sunscreen whenever you step outside, even to get vitamin D. Aside from the sun, you can also get extra vitamin D through a few foods, like fatty fish (including salmon, tuna, mackerel, and sardines) and mushrooms (some of which are exposed to ultraviolet light to increase vitamin D levels. Foods like milk, orange juice, yogurt, egg yolks and breakfast cereals can also be fortified with vitamin D. And of course, you can always go the supplement route, in the form of vitamin D. Vitamin D supplements may be helpful for some people, but you should speak with your doctor first and take them strictly as directed.

18.01.2022 SPRING TIPS FOR SENIORS After a long and sometimes dark winter, you might feel inspired to make changes to enhance your health. If that is the case, read on to find out how you can rejuvenate your life this spring. Whether you're living in a senior community already, living independently, living with a family member, or caring for one, these spring health tips are worth considering. Take Yourself in for a Tune Up...Continue reading

18.01.2022 Mens Health: Tips for First Time Dads For many men, becoming a father is one of the most important and rewarding jobs you will have in your life. However, it can also be a challenging and daunting time. Whether youve recently become a new dad or youre a new dad-to-be, you may worry about the future with your new arrival. For example, how will you provide for your family? How will you balance your work, social life and a baby? And how can you be the best father possible to ...your child? If you are still preparing for your new arrival you can get involved by accompanying your partner to medical appointments, attending antenatal classes and discussing birth options. After the birth try to learn how to do things alongside your partner, from how to dress, bathe and change nappies to how to settle your newborn. If your partner is breastfeeding, spending as much non-feeding time with your baby as possible will help to strengthen your bond and give your partner a break. Research has shown that fathers play an important role in their childrens emotional, social, physical and cognitive development. Men who are involved fathers also feel more self-confident and effective as parents, find parenthood more satisfying, feel more intrinsically important to their child, and are more likely to see their interactions with their children positively. They are also more attentive to their childrens development and enjoy closer, richer father-child relationships. So, one of the best things you can do for you and your child is to be a loving and involved dad, starting early on. This means, spending quality time with them, interacting with them in a positive way, being a good role model and being warm, loving and engaged. While most people are aware of the risk of postnatal depression in women, dads can get postnatal depression too. In fact, it is estimated that up to 1 in 10 men experience postnatal anxiety or depression after the arrival of baby. So if you have symptoms such as feeling very tired, irritable, angry, sad or overwhelmed, or as though you cant cope, then its important to speak with your doctor so you can get the advice and support you need. For more information, tips and support for becoming a new dad: - Watch the Dadvice webinar series from Beyond Blue, following a group of new dads on their journey into fatherhood. - Download the free Beyond Blue book: Emotional health and wellbeing: A guide for new dads, partners and other carers - Call Mensline on 1300 78 99 78

17.01.2022 Mythbusting : Should I eat vegetables raw? Raw vegetables are healthier than cooked. While some vegetables are more nutritious eaten... raw , there is also evidence that we absorb certain important antioxidants (such as the beta-carotene in carrots and the lycopene in tomatoes) better when these foods are cooked. Cooking destroys all the nutrition in vegetables. The way you cook your foods has a significant effect on the final nutrient content. Overcooking can lead to a loss of many vitamins, but there are also some nutrients which are improved by cooking. For example, cooking carrots has been found to increase the availability of betacarotene. All vegetables should be eaten raw. It depends on the vegetable in question. Some vegetables need to be cooked to be edible (think potato and sweet potato) while some are better raw (such as most salad vegetables). Many are nutritious either raw or cooked. The best option is to include a variety of raw (such as salads) and lightly cooked (such as steamed or stir-fried) vegetables. Aim to make your plate as colourful as possible.

17.01.2022 We wish you a restful and happy Festive Season and the most healthy and joyful New Year.We wish you a restful and happy Festive Season and the most healthy and joyful New Year.

17.01.2022 5 Tips for avoiding weight gain 1. Make a pot of soup. Soups are both easy to make and nutritious and with the right ingredients they can be a healthy and satisfying lunch or dinner option to replace high fat takeaway meals. Pack them with vegetables along with legumes and wholegrains. Examples include minestrone, pumpkin and chickpea or tomato and red lentil.... 2. Put the slow cooker to work. Casseroles, stews and curries are great winter-warmers and you can easily make extra to freeze for another night or to take for lunch the next day. Choose lean cuts of meat or poultry and add in plenty of vegetables and legumes for fibre. Use canned tomatoes and fresh or dried herbs and spices for flavor, rather than pre-made sauces. 3. Dont forget fruit. Snacking on a piece of fruit or that fresh fruit salad for dessert may be less appealing on a cold day but dont leave fruit to the summer months. Instead, take advantage of seasonal winter fruits and try baked apples or pear and apple crumbles for dessert, and add stewed apple and cinnamon to porridge for a warming winter breakfast. 4. Keep active! If your early morning run or evening walk is no longer appealing, consider moving your exercise to another time of the day. Could you get out for a walk at lunch? 5. Watch your fluids. Hot drinks are comforting on a cold winters day but too many hot chocolates and milky coffees and you could find your weight piling on. Instead, try some warming herbal teas such as ginger or peppermint. If you do like milk-based drinks, consider going for low fat or skim milk and avoid the added sugar.

17.01.2022 Understanding the Low FODMAP Diet You may have heard of FODMAPs or the low FODMAP diet its been getting more media attention and an increasing number of low FODMAP foods are appearing in the supermarket. But what exactly are FODMAPs and do you really need to avoid them?... What are FODMAPs? FODMAP is short for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols. These are short-chain carbohydrates found in certain foods which are either slowly absorbed or not digested in the small intestine. As a result, they pass down into the large intestine where they are fermented by gut bacteria to generate gas. In some people this causes digestive symptoms including wind, bloating and distention, and often diarrhoea or constipation.

17.01.2022 If you are concerned about any symptoms, you can give us a call during our business hours or alternatively you can check out the link below, it is a very helpful site. https://www.healthdirect.gov.au/symptom-checker/tool

16.01.2022 Fatty Liver Disease What it is and why it matters Fatty liver disease the build-up of fat in the liver cells. While excess alcohol intake is a major cause, it is being seen increasingly in those who don’t drink to excess and is referred to as non-alcoholic fatty liver disease, or NAFLD for short. NAFLD describes the spectrum of fatty liver disease from a simple fatty liver through to severe liver damage. The first stage is a fatty liver, also called steatosis, where exce...Continue reading

16.01.2022 BUILDING STRONG BONES Keeping our bones healthy is something that many of us give little thought to, but poor bone health is becoming an increasing problem, particularly as we live longer. According to Osteoporosis Australia, more than 1 million Australians have osteoporosis and many more have low bone density (also called osteopaenia). And while it’s more common in those over 50, protecting our bones is best started when we are young. Risk factors for weak bones include hav...ing a family history of osteoporosis, smoking, excess alcohol intake, low vitamin D levels, being inactive, having a poor calcium intake and being underweight. Certain medications and medical problems can also increase the risk of osteoporosis. The good news is that there are plenty of things we can do to build strong bones and it’s never too late to start. o Eat enough calcium by including calcium rich foods in your diet each day. Calcium is the most important mineral for bone health, combing with other minerals to maintain strong bones. The bones act as a storage bank for calcium this means that if the amount of calcium in the blood (which is needed for other important functions) falls below a certain level the body takes the calcium it needs from the bones. Good sources of calcium include milk, hard cheese, yoghurt, fortified soy milks, canned fish with bones (e.g. salmon and sardines), firm tofu, unhulled tahini (sesame seed paste), almonds, figs, kale, broccoli and Asian greens. Recommended intakes are 1000mg for adults aged 19-50 years and 1300mg for women over 50 years and men over 70 years. o Maintain adequate levels of vitamin D by getting regular sensible sunlight exposure. The amount of sunlight you need to produce vitamin D is relatively low but will depend the season, your location, your skin type and the area of skin exposed. You can find out more on the Osteoporosis Australia Website. Fatty fish and eggs also provide some vitamin D but it is difficult to get enough from diet alone. o Exercise regularly including both regular weight-bearing exercise (such as brisk walking, running or dancing) and resistance training (lifting weights). Aim for at least 3 times per week and continue to increase the intensity and/or resistance as the exercise gets easier. As we get older, balance training is also important to prevent falls. o Limit your intake of alcohol and don’t smoke. Excess alcohol and smoking can both negatively impact your bone health. Want to know how your bone health rates? Score your bone health online at Healthy Bones Australia or self-assess your bone health at the Know Your Bones Website and take the report along to your next appointment with your GP to discuss the results. For more information: o https://www.healthybonesaustralia.org.au/ o https://www.knowyourbones.org.au/ o https://www.osteoporosis.org.au/

15.01.2022 Gestational Diabetes Gestational Diabetes is diabetes which first presents during pregnancy and which usually resolves after a woman gives birth. However, women with GDM are at increased risk of developing type 2 diabetes later in life. GDM affects approximately 5% of pregnancies in Australia, although women from certain ethnic backgrounds (particularly those of Indian or Chinese origin) are more likely to be affected. ... It is recommended that all women are screened for GDM at 24 28 weeks of pregnancy, or earlier if they are at high risk, including those With a family history of type 2 diabetes From high risk ethnic backgrounds With polycystic ovary syndrome (PCOS) Pre-pregnancy body mass index (BMI) >30 Maternal age 40 years Who have had GDM in a previous pregnancy GDM develops because hormonal changes in pregnancy make it harder for the bodys insulin to work properly (a condition known as insulin resistance) and some women are unable to make the extra insulin needed to overcome this resistance. Insulin is the hormone that helps to control blood glucose levels, so when it doesnt work properly, glucose levels build up in the blood. This can cause problems for both the mother and her baby, so blood glucose levels need to be tightly managed during pregnancy to reduce the risk of complications. For many women, GDM can be managed with changes to diet and activity levels, along with regular monitoring of blood glucose levels. However, some women will need to take insulin to help in managing their blood glucose levels during pregnancy. While the diabetes goes away after pregnancy, it is important that women who have had GDM take steps to reduce their risk of developing GDM in a future pregnancy and their risk of developing type 2 diabetes later in life. They can do this by eating a healthy diet, exercising regularly and achieving and maintaining a healthy weight. Breastfeeding also lowers a womans risk of developing diabetes in the future.

14.01.2022 Here you can learn about mental wellbeing, anxiety, depression and suicide prevention. You are not alone.

12.01.2022 Relieving Labour Pains Labour and Childbirth is besides many other feelings also a painful experience. Knowing all the options available for pain relief will help you to decide what is best for you. ... You may prefer to avoid drugs and other medical interventions or be happy to consider all available options. Include your wishes in your birth plan, but its best to keep an open mind, especially if you are having your first baby. Whichever pain relief option you choose, being prepared can help reduce anxiety and better cope with labour. Antenatal classes are strongly recommended as they show you what to expect at each stage and to feel more in control. Ask your GP and/or your midwife for support and your choices.

12.01.2022 The first few minutes in the case of an emergency can be the difference between life and death. First aid training is a good idea for everyone, but particularly for parents or carers of young children. Training is available through St Johns Ambulance, Royal Lifesaving Australia, Australian Red Cross and other registered first aid training organisation.

11.01.2022 Air Pollution The common sources of outdoor air pollution are emissions caused by combustion processes from motor vehicles, solid fuel burning and industry. Other pollution sources include smoke from bushfires, windblown dust, and biogenic emissions from vegetation (pollen and mould spores). The NSW Office of Environment and Heritage (OEH) monitor ambient air quality across NSW, in regional as well as metropolitan areas. Hourly and daily updates of current air quality (AQI) a...re displayed as the air quality index and available on the OEH website. To check our AQI; https://www.environment.nsw.gov.au//air/current-air-quality

10.01.2022 Mythbusting : Myths and facts about diabetes Sugar causes diabetes. While diabetes means having too much sugar... (glucose) in the bloodstream, this doesnt mean that sugar causes diabetes. It isnt that simple. Type 1 diabetes occurs as a result of the bodys immune system attacking the insulin-producing cells and this isnt affected in any way by eating sugar. In Type 2 diabetes, the problem is insulin resistance and this is worsened by carrying extra weight, being inactive and high intakes of saturated fat. Sugar per-se doesnt cause insulin resistance although when eaten in excess can contribute to weight gain which increases the risk. Only overweight people develop diabetes. While carrying extra weight, particularly around the middle, is a significant risk factor for type 2 diabetes, genetics also play a part. This means some people who are carrying extra weight wont develop diabetes while others who are thin will. Its the interaction between our genes and our lifestyle that influences the development of Type 2. Type 1 has a very different underlying cause and weight doesnt play a part. Type 2 diabetes isnt really that serious. Unfortunately, this isnt the case. The issue with diabetes is the complications that occur when blood glucose levels remain high over long periods of time, so keeping glucose levels on track, regardless of the type of diabetes and how it is treated, is whats important. Taking diabetes seriously from the start, including putting the right lifestyle changes in place and adding medication when needed, will help to slow the progression and reduce the chances of developing complications.

09.01.2022 Maintain Your Mental Health During COVID-19 There is no doubt that COVID-19 has altered the way that we live and work. While restrictions may have eased in parts of the country, the recent increase in numbers in some states has shown the need for continued social distancing and the likelihood of further lockdowns for many Australians. The impact of restrictions on mental health is well recognised. Some people are more likely to have symptoms of depression and anxiety and low... optimism, especially those who have lost jobs, people living alone and those caring for dependant family members. If you are struggling with your mental health because of COVID-19 its important to reach out for help. There are many online resources now available including Beyond Blue’s Coronavirus Mental Wellbeing Support Service, providing information, advice and strategies to help you manage your wellbeing and mental health during COVID-19 pandemic. You can also speak with your doctor or a mental health professional. Things you can do to look after your mental health and wellbeing during this time include: Staying informed but not overwhelmed. Limit the time you spend reading, watching or listening to news that makes you feel stressed or anxious. Maintaining or building a daily routine. Try to get up and go to bed at similar times, eat regular meals and work and rest times. Looking after your physical health by eating well, exercising regularly and getting a good night’s sleep. Avoid using alcohol and drugs to cope with anxiety and boredom or social isolation. Staying connected with friends and family. Even if you can’t do this is person, you can keep in touch via phone or video calls. Helping others. If you can, consider offering support to other people in your community such as offering to help them with food shopping. Take care that this happens safely with appropriate social distancing. If you are being treated for a mental health condition, continue to take your medications and attend appointments with your mental health professionals (whether in person or by phone or video), keep in touch with those who care about you, and know who you can contact for support.

08.01.2022 Who should consider a low FODMAP diet? Most people will tolerate high FODMAP foods without any significant symptoms and if thats you then theres no need to avoid them. Most foods high in FODMAPs are healthy foods that help to feed our good gut bacteria and are an important part of a healthy eating plan. So, unless they are causing problems they are definitely something to continue eating. But if you have Irritable Bowel Syndrome (IBS) and are regularly experiencing symptoms such as wind, bloating and discomfort then it may be worth considering a trial of a low FODMAP diet. Studies have shown that the diet can reduce symptoms in around 75% of people with IBS.

08.01.2022 Lowering Blood Cholesterol What is cholesterol? Cholesterol is a fatty substance which our body makes naturally and is found in some foods. It is carried around the body in our bloodstream by lipoproteins.... The two main lipoproteins are low-density lipoproteins (LDL) and high-density lipoproteins (HDL). HDL cholesterol is known as ‘good cholesterol’ as it helps to prevent cholesterol from building up in the arteries. LDL, on the other hand, is referred to as ‘bad cholesterol’ as it is the main source of cholesterol build-up in the arteries, which can lead to narrowing and blockages. While we need some cholesterol, too much LDL cholesterol in the blood can lead to heart disease or stroke. Lifestyle changes to reduce bad cholesterol While some people will need medications such as statins to help lower cholesterol levels, there are also many lifestyle changes you can make to reduce LDL cholesterol levels or prevent them from becoming high in the first place. - Aim for at least five serves of vegetables and two serves of fruit each day the more colours the better! - Replace saturated fats (found in animal foods, palm, and coconut oil) with healthy fats from foods like extra-virgin olive oil, nuts, seeds, avocado, and oily fish. - Avoid trans fats found in processed foods such as biscuits, pastries, snack foods, and fried takeaway foods. -Increase your intake of soluble fibre from foods such as oats, barley, and legumes. -Avoid processed meats, choose only lean cuts of meat and replace some red meat with oily fish and plant proteins such as legumes, tempeh, and tofu. - Include a handful of unsalted nuts each day. - Replace processed snack foods with healthier options such as fresh fruit, unsalted nuts - Consider including plant-sterol enriched food such as spreads, breakfast cereals and milk. Plant sterols are naturally occurring components of all plants which can act to lower cholesterol levels in the blood. They are found in small amounts naturally in foods such as nuts, seeds, legumes, whole grains, fruits, and vegetables, but it is difficult to get the amount you need to have a cholesterol-lowering effect (2-3 grams per day) from natural foods, so if you have high cholesterol, plant-sterol enriched foods can be a useful addition to a heart-healthy diet. - Get moving! Regular exercise can also help to lower cholesterol levels. Aim for 30 minutes of moderate-intensity exercise most days, such as walking, cycling, dancing or running. - If you smoke, quit. Smoking increases heart disease risk in several ways including increasing levels of LDL cholesterol and lowering HDL cholesterol.

08.01.2022 The Facts About Bipolar Disorder Bipolar disorder is a serious mental health condition where people experience extreme moods. According to Beyond Blue, around 2% of per cent of the population are affected and symptoms generally begin in early adulthood. People with bipolar disorder experience periods of extreme lows, or depression (where they feel very low and lethargic) and extreme highs, or mania (where they feel very high and overactive). ... The exact cause of bipolar disorder is unknown but is believed to be a combination of genetic and other factors. Research suggests that around 80% of the causes are genetic and those with a family history are more at risk. Environmental factors, physical illness, certain drugs or medications and stress may also play a part. There are 2 main types of bipolar disorder: Bipolar disorder 1 is the more severe form of the disorder, where people are more likely to experience mania for longer periods of time, as well as depressive episodes and sometimes psychotic symptoms. Bipolar disorder 2 generally involves shorter, less severe episodes of mania and depressive episodes, with periods of relatively normal mood in between these episodes. Treatment of bipolar disorder is individualized for each person but usually involves a combination of medications and psychological treatments along with lifestyle approaches. With the right treatment and support most people with bipolar disorder can manage their symptoms well and maintain a good quality of life. For more information on bipolar disorder including causes, treatments and where to get help visit: Beyond Blue: www.beyondblue.org.au/the-facts/bipolar-disorder Black Dog Institute: www.blackdoginstitute.org.au/clinical-reso/bipolar-disorder

08.01.2022 Planning a Summer Holiday? Take these 7 steps to stay well and protect yourself from illness while travelling. 1. Visit your doctor, ideally at least 8 weeks before you leave. Discuss whether you need to take any medications or have any vaccinations before you travel. ... 2. Be informed. Find out more about the location you are travelling to, including the weather,geography, availability of safe drinking water and the health services and facilities available. 3. Take out travel health insurance. 4. Pack a first-aid kit. Include things like pain medications, antiseptic lotion, cotton wool balls,band-aids, SPF 30+ sunscreen and insect repellent. Your doctor may also recommend taking some antibiotics to use if you get gastroenteritis and are unable to access medical care. 5. Prepare regular medications. If you take regular medications, make sure you have enough to last throughout your travels, as these may not be readily available (or could be expensive to purchase) in other countries. All medications should be left in their original packaging and clearly labelled with your name and dosage instructions. 6. Stay well in-flight. Stay well hydrated and exercise your leg muscles regularly while on a long-haul flight to reduce the risk of deep vein thrombosis (DVT). 7. Keep safe. See more

06.01.2022 If Your Child Has Autism These Tips Will Help You Find Support Autism, or autism spectrum disorder (ASD), is a lifelong developmental problem. While each child can be affected differently, they all have difficulties to some degree with social communication and repetitive patterns of behaviour. Some also have sensory sensitivities. It is estimated to affect around 1 in 150 Australians. If your child has been diagnosed with ASD it’s important to get the help and support you bo...th need. Following are a few things to consider: 1. The sooner children with ASD get early intervention services, the more effective these services can be. 2. There are many different approaches to support your child’s development including behavioural, developmental, combined, family-based, therapy-based and medical interventions. It’s important to find the best approach for your child and family. Your child’s doctor or paediatrician can help you in making this decision. 3. Not all information available on the internet is reliable so it’s important to consider the source of any information you find and to choose intervention programs that are evidence based. The Raising Children Network’s Parent Guide to Therapies is a good place to start. It explains the range of therapies and interventions available, the research supporting them and the estimated time and cost involved. You can access the guide on their website. 4. Your local ASD support group and other parents of children with ASD can be a great source of information and support. Carer support groups could also be helpful. 5. Parenting a child with ASD can be challenging and stressful and it’s important to find time to look after yourself and to spend with your partner and other children. Consider using respite care and/or ask friends and family for support when needed. 6. Siblings of children with ASD can also benefit from support. The Association for Children with a Disability has some helpful resources available on their website. For more information Visit https://www.autismspectrum.org.au/ (Aspect) or if you are in Australia, freecall 1800 277 328

06.01.2022 Top Tips for a Healthy Gut Theres increasing evidence about the importance of gut health for our overall health and well being. After all, its not much help eating a healthy diet if we are not digesting our food properly. Digestive problems can make us feel unwell and impact day-to-day activities and quality of life. 1 Relax at mealtimes dont eat when stressed or upset. Avoid eating on the run or while involved in other activities.... 2 Eat slowly and chew foods well. 3 Avoid carbonated drinks, which can cause wind and bloating in some people. 4 Limit alcohol intake and dont drink on an empty stomach. 5 If you have reflux, avoid foods which make your symptoms worse common culprits are fatty foods, spicy foods, onion and garlic. 6 Avoid artificial sweeteners, particularly sugar alcohols such as xylitol, sorbitol and erythritol, which can cause wind, bloating and diarrhoea, especially in large quantities. 7 Avoid eating a large meal right before bed or strenuous exercise. 8 If you smoke, get help to quit. See more

06.01.2022 Hot Weather Health Risks Keep well hydrated. Keep cool. Keep your house cool. ... Stay inside. Keep food safe. Avoid strenuous activity. Protect yourself in the sun. See more

06.01.2022 How does the low FODMAP diet work? The low FODMAP diet isnt designed as a long term healthy eating plan and its important to work through the three stages.... During the elimination stage you following a strict low FODMAP diet for up to 6 weeks, to see if your symptoms resolve. In the challenge stage you reintroduce the different FODMAP subgroups in specific amounts and in a specific order, to determine which are your main triggers. During the final stage - personalisation, the aim is to develop a longer-term healthy eating plan based around the foods you are able to eat, while making sure youre meeting all of your nutritional needs. This is best done with the help of a dietitian who is experienced in low FODMAP diets, so they can guide you through the different stages and help to make sure you are still meeting your nutritional needs and that you are not following a more restrictive diet than is needed in the long term.

05.01.2022 COVID Fears Drive Patients to Avoid Doctors & Hospitals The Australian Government is urging all people with chronic health conditions to not neglect their regular health care and to continue to see their general practitioner or specialist about the management of their conditions. While COVID-19 is rightly front and centre in all our minds, its vitally important people with existing chronic health conditions continue to consult with their doctors.... If you have a regular follow up appointment booked with your doctor, please contact your medical practice to see if this can be carried out using a telehealth consultation, (by telephone, or video call), or if you need to see your doctor for a face to face consultation. If you are taking regular medication for management of a chronic condition, it is essential that you continue to take your medication. If you run out of medication, please contact your doctor or your local pharmacy to arrange a repeat prescription. Australians should consider getting their flu vaccine to protect them against the flu. Contact your doctor or community pharmacy to book an appointment. Many Australians including all Australians over 65 years of age, and children under the age of five, are eligible for a free flu vaccine through the National Immunisation Program (NIP). If you have regular blood tests as part of the management of your chronic health condition, please continue to have your blood tests done at your local general practice or local pathology collection centre. Whether in person, or through the expanded telehealth network, its critical that people continue to manage their general health throughout the COVID-19 health emergency. Your GP is there to help you follow your treatment plan and improve your health. Chronic conditions include arthritis, asthma, back pain, cancer, cardiovascular disease, chronic obstructive pulmonary disease, diabetes and mental health conditions. These are leading causes of illness, disability and death in Australia. In Australia, these common chronic conditions contribute to 61 per cent of the burden of disease, 37 per cent of hospitalizations and 87 per cent of deaths. This is the time to really look after your health and work with your GP. A failure to keep appointments and continue treatment could also put you at greater risk of being severely affected by COVID-19 and place an unnecessary burden on a hospital system dealing with the pandemic. It is also essential that you continue to have screening for important conditions, such as bowel cancer. We dont want people to develop cancers which could have been easily treated if picked up early. We want you to stay well during these challenging times. Your health care needs dont take a back seat because of COVID-19.

04.01.2022 The Benefits of Meditation Meditation is a mind and body practice that can be used to help with relaxation,stress management, coping with illness and improving overall health and wellbeing. It can assist you to be more self-aware and to focus on the present moment. While more research is needed, there is some evidence to suggest that meditation can help with improving symptoms of anxiety and depression, managing chronic pain, improving immune function, reducing blood pressure... and cholesterol levels, improving sleep and even quitting smoking. When measuring brain activity using electroencephalography (EEG) and magnetic resonance imaging (MRI), researchers have shown that meditation can change your brains activity.

03.01.2022 Quit smoking Quitting smoking is one of the most important things you can do to reduce your risk of cancer. Tobacco smoke contains more than 7000 chemicals, including over 70 carcinogens (chemicals known to cause cancer). There are immediate health benefits as soon as you quit smoking, even if you already suffer health problems....Continue reading

03.01.2022 Men have a reputation for avoiding the doctor and not always prioritizing their health. But regular health checks can pick up problems early, well before you develop any symptoms of disease. This can help to prevent future health problems, or pick them up early, when they are easier to treat. Your doctor can explain the specific screening tests you should have and how often you should have them, taking into account factors such as your personal medical history and family his...tory. Here are some of the tests they might recommend you have: o Heart health a blood test to check your cholesterol and triglyceride (blood fat) levels, measurement of your blood pressure. If you are over 50, your doctor may also recommend an Electrocardiogram (ECG) to check your heart’s electrical activity. o Diabetes check a fasting blood test to check glucose levels in the blood. This is recommended every three years in those at risk of diabetes and yearly in those who have been diagnosed with pre-diabetes. If you are over 40, you should check your risk with the AUSDRISK tool. https://www.diabetesaustralia.com.au//are-you-at-risk-typ/ o Bowel cancer a stool test to check for blood in your stools (called a faecal occult blood test) is recommended every two years if you are aged 50 years or above. If you are at high risk, for example due to a family history of bowel cancer, a colonoscopy might be recommended. o Skin cancer check your skin at home regularly for unusual moles and freckles. If you are at high risk (due to working outdoors or having had previous skin cancers) see your doctor at least yearly for a full body skin check. o Prostate cancer screening isn’t recommended for all men but if you have a family history of cancer, including prostate cancer, you may need a blood test to check prostate specific antigen (PSA) levels and a digital prostate examination. When you see your doctor for a health check they will also ask about your family history of disease and your lifestyle including diet, exercise, smoking and alcohol, and may check your weight and waist measurement, as these factors can all affect your risk of disease and how often you need to have screening checks.

02.01.2022 Teenagers and Body Image According the Mission Australia 2019 Youth Survey, body image is one of the top issues of personal concern among young people aged 1519 years. Of more than 250,000 participants, almost one-third said that they were concerned about body image.... These statistics are worrying considering that an unhealthy body image in teenagers is directly related to low self-esteem which can increase the risk of eating disorders and depression. On the other hand, a healthy body image in childhood and adolescence can lay the foundations for good physical and mental health later in life. As a parent, you can help your teenager to develop a healthy body image by being a positive role model, making healthy eating and physical activity part of everyday family life, listening and encouraging them to talk about their concerns, focusing on them as a whole person, praising them for their abilities and uniqueness and encouraging them to accept and value others regardless of how they look.

02.01.2022 FIRST AID FOR BURNS Call triple zero (000) for an ambulance if the burn is severe, involves the airways or was caused by electricity.... As soon as possible, hold the burnt area under cold, running water for at least 20 minutes. Remove any clothing or jewellery around the burnt area, unless they are stuck to the skin. Cover the burnt area with a clean, wet cloth or non-stick dressing.Plastic cling wrap can be used if a dressing isnt available. Keep the person warm with extra clothes or a blanket on the parts of the body that are not burnt, to prevent them getting cold. If possible, elevate the burnt limb to minimise swelling. See your doctor if the burn is bigger than a large coin. We wish you an accident free week.

01.01.2022 The reasons someone might consider ending their own life are complex and can be difficult to understand. Whats important is that we recognise the warning signs, take them seriously and take action. Most people thinking about suicide will give some clues or warning signs to those around them. This might include: Talking about being a burden to others Talking about feeling worthless, helpless, hopeless or trapped... Appearing anxious, agitated or irritable Having sudden mood swings Changes in appearance such as not showering regularly, no longer wearing make-up or dressing poorly Changes in sleep habits Withdrawing from family, friends and social activities Taking time off work Abusing drugs or alcohol Acting recklessly or engaging in risky behaviours Harming or injuring themselves Putting their affairs in order or planning their funeral Talking about suicide or having had a previous suicide attempt or attempts If you are concerned that someone might do something to harm themselves, its important to ask, to show that you care and to offer help. You shouldnt worry that asking someone if they are considering suicide might put ideas in their head. Instead, reaching out and connecting with them could save their life. Beyond Blue have some helpful tips for speaking with someone you are worried about, including when to ask, conversation starters and what to say and not say.