Exercise Right’s Tips for Active Ageing:
Every little bit counts – Your daily exercise doesn’t have to be done all at once. Even short bursts of physical activity have a positive impact on both your physical and mental health. If you’re new to exercise, start by doing smaller amounts and gradually build from there.
Reduce long periods of sitting – Sedentary behaviour is associated with poorer health outcomes, including an increased risk of type 2 diabetes. Older adults should minimise time spent sitting each day and aim to break up periods of time spent being sedentary as often as possible.
Get the right advice – There’s a lot of information out there when it comes to exercise, and it can be hard to know where to turn for the right advice. For those living with chronic conditions, Accredited Exercise Physiologists (AEPs) are the exercise experts in Australia. They are university-qualified allied health professionals who use exercise as medicine to prevent and manage chronic disease. Their services are claimable under compensable schemes like Medicare.
Get the whole picture of your gut microbiome.
Individuals with disease show significantly different gut microbiomes compared to healthy individuals! It is not yet known if the disease causes changes in the gut microbiome OR if a change in the gut microbiome causes the disease. Research has shown correlations between gut health and cancer, cardiovascular disease, Irritable Bowel Disease, Neuro-Degenerative Diseases, Metabolic Diseases, and Mental Health!
The relationship between the gut and other organs is described as an ‘Axis’. Several have been identified including the Gut-Brain Axis, Gut-Kidney Axis, Gut-Liver Axis. You may have read the articles I’ve been posting on Facebook about how what we eat can affect our mental health. It is all connected!
The good news is, we can change our gut microbiome! The microbiome reacts to stress, food intake, sleep, baseline conditions. While we can’t control all the factors that go into maintaining a healthy gut microbiome, we can manipulate the balance of our bacteria by paying attention to what we eat.
The Microba Insights Report tells you what your gut microbiome looks like! You can order the Microba Insights test online using a unique referral code. Find the referral code notepad at the Jannali Healthcare Centre reception. Using the code will send your results as a report to your inhouse dietitian to help you understand what foods to eat to improve your gut health.
For more information click HERE
You can learn to feed your gut with or without the Microba Insights. Start where you are, with what you have. Aim for progress, not perfection. Book in a Dietetic Consultation to learn more Kathy – Dietitian
Back to School Back Pack Tips
What to look for in a backpack:
1. Make sure the backpack is the right size for your child, no wider than their chest and below the hollow of their back
2. A moulded frame on the back, that when adjusted fits their spine.
3. A bag made from a light weight material like canvas, with two padded straps
4. Adjustable waist and sternum straps
5. Separate compartments that allow for easy packing and weight distribution
How to carry the backpack in a spine safe way:
1. Ensure that the weight of the backpack is no more than 10% of your child’s weight when packed. Only pack essentials to lessen the load, perhaps use school lockers if available.
2. Pack the heaviest items closest to the spine & make sure all zippers are done up all the way.
3. Secure the sternum and waist straps (they’re there for a reason)
4. Always wear both straps. Tell the kids it’s not cool to ‘one-strap it’ anymore.
5. Reduce the time spent wearing the backpack to no more than 30 minutes at any one time. Alison – Chiropractor
The Health At Every Size Approach and Weight Loss
Research demonstrates the existence of a weight-centred health paradigmwhere an individual’s health status is appraised on their weight alone. News highlights the obesity epidemic, we hear or read about celebrities gaining and losing weight, social media portrays body goals, dieting for weight loss is everywhere.
I would like to remind everyone that an individuals’ weight status is only one factor linked to overall health. Broader risk behaviours such as poor dietary intakes, limited physical activity, increased sedentary behavior, poor sleep patterns, high stress levels, and many other factors, all play a substantial role in health outcomes. The Health At Every Size (HAES) and the NonDiet approach advocate for a focus on healthy behaviors rather than reducing body size.
Take a more holistic approach to your health and body goals this year. Watch your habits, not just your weight. The scale will follow what you are doing. Do you know what the Australian Guide to Healthy Eating says about staying healthy? I Look forward to helping you understand your food habits! Kathy – Dietitian
What is Solution-Focused Therapy?
Solution-Focused Therapy or Coaching is based on the belief that the client is the expert in their own life. In sessions, the therapist and client work together towards solutions. The therapist pays attention to the client’s description of their best hopes – how they desire life to be different. They then develop a clear vision of a preferred future – a detailed and vivid picture of a more satisfying life. A solution-focused therapist endeavours to provide a safe, supportive and confidential environment where clients can describe what they would like to change in their life, and then develop solutions together. The therapist’s role is not to give advice or direct clients to take a particular course of action, but to empower them to increase their ability to handle their situation using their own resilience, strengths and resources. Linda – Counsellor