Ocean Medical Practice Bondi in Bondi, New South Wales | Medical centre

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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• Medical and health
• Medical centre
• Family medicine practice
• Family doctor

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.

17.01.2022 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

15.01.2022 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/

08.01.2022 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/

01.01.2022 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.