Seniors Health Updates
Home-based palliative care
Terminal illness affects approximately half a million Australians each year, as patients, carers and family. Over the next three years, the Australian Government will fund a new initiative for palliative care.
The Palliative Care for People Living at Home initiative received $3.5 million funding to investigate ways to improve existing clinical services, carer training and in-home support. Announced at the start of National Palliative Care Week 2008 by Minister for Ageing, Mrs Justine Elliot, the program is a collaboration between Australian, State and Territory Governments.
Also launched by Mrs Elliot was, CareSearch, a website that will provide information for the terminally ill, carers and family, giving 24 hour access to support and advice. Funded by a $3 million grant from the Australian Government, the website contains links to other resources and covers sensitive issues. CareSearch has been developed over three years by researchers at Flinders University, the centre of the Australian Palliative Care Knowledge Network project.
If you need advice on terminal illness or palliative care, CareSearch offers a good starting point.
Help out – stay healthy
Reaching the age of retirement can mean the end of work and social life and a decline in health for some. Volunteering keeps you active and healthy.
With life expectancy after retirement increasing, many people can be left wondering what to do with themselves once they stop full-time work. Keeping fit and active is the best way to ensure that retirement is the next, rather than last stage in life. Many retirees have skills that while no longer put to use in the workforce, can benefit non profit organisations that rely on volunteers to be bale to carry out their good work.
A May 2006 report, Perspectives on Productive Ageing,by the Urban Institute, Washington DC, found that volunteering not only prolonged the life of older adults, but also helped them to remain in better physical and mental shape than their non-volunteering counterparts. A further Urban Institute report highlights that a socially beneficial activity, such as volunteering, can have the same life extending effects as undertaking a regular fitness program.
Of course, the benefit of being involved in light physical activity which will more than likely occur with volunteering activity speaks for itself. Coupled with the social benefits of meeting new people, learning new skills and utilising previously gained experience, make volunteering a much better option than sitting at home doing nothing.
For details on how to become a volunteer, or to find out organisations in your area that are looking for help, click here.
Four Point Program
Eating more healthily, stopping smoking, getting more exercise and drinking alcohol moderately can help you live longer. Tell us something we don’t know, you say. However, just what exactly does this mean to you and I and do we really practise what we preach?
What are healthy and acceptable levels of exercise, fruit and vegetable intake and alcohol consumption? Between 1993 and 1997, a study was undertaken in Norfolk, UK, which forms part of the European Prospective Investigation into Cancer and Nutrition (EPIC). The purpose of the study was to find if the combined impact of several small differences in lifestyle could be substantially beneficial to the population’s health.
20,000 people between the ages of 45-79, with no contributory medical conditions, completed a health and lifestyle questionnaire, underwent a medical and had their Vitamin C levels measured. The acceptable levels of exercise, alcohol consumption etc were:
• currently non-smoking
• alcohol intake of 1-14 units per week – a unit of alcohol being half a pint of beer, a glass of wine or a 25ml shot of spirit.
• not physically inactive (defined as having a sedentary job and doing no recreation exercise)
• consumed at least five servings of fruit and vegetables per day (a serve of fruit being the equivalent of 1 small apple and a serve of vegetables being 1 medium potato)
A point was scored for each healthy activity achieved and the findings showed that a combination of the 4 healthy behaviours predicts a 4 fold difference in life expectancy in middle aged and older people. It follows that by adopting a simple, and easily achievable for most, healthier lifestyle, we can not only increase our life expectancy but feel fitter and healthier for it. More information on the study can be found on the Public Library of Science (PLOS)journals website.
Age of independence
Can home care services make someone more dependent? Results from a new study in the Australasian Journal of Ageing may assist to develop a new tool for measuring older people’s tendencies towards not physical, but emotional and psychological, dependency.
The study found that older men scored higher on the measure of dependent personality characteristics than women and that a rise in a person’s age did not necessarily mean a rise in their dependency traits. Some people tend towards a dependent personality type.
It is hoped the study will mean a more thorough assessment process for the care of older Australians, which will lead to more effective health care decisions. Find out more
More than thirsty…
Dehydration is not a case of just being thirsty – it can become a serious health problem. Older people are particularly vulnerable to becoming dehydrated because as we age the quantity of total body water as a proportion of body weight decreases. Put simply, the older body looses its capacity to retain fluid. Active older people can dehydrate very easily throughout the summer months with outdoor activities like travel, golfing and gardening. Whilst body fluids can be lost through vomiting, diarrhoea and fever, older people should not ignore the risk of heat stress that can occur during summer – especially during a long, hot summer like the one we’re expecting! And don’t be fooled by humidity. Humid conditions reduce evaporation of perspiration from the skin. This in turn impedes the body’s ability to cool down, so we perspire more, losing more of those important fluids and body salts (electrolytes).
Be aware of:
- Lethargy
- Sunken eyes
- No urine or dark coloured urine ( the darker the urine the more dehydrated the body)
- Pinch test - gently pull the skin in a pinch on the back of the hand. If the skin returns to normal slowly, or leaves a white mark, the body is dehydrated.
- Irritability
- Unquenchable thirst
Try to prevent dehydration in the first place, but if you notice the dehydration symptoms, immediately:
Sponge with a damp cloth
Keep cool and calm
Take steps to rehydrate as quickly as possible
Seek medical advice if you remain dehydrated.
- DON’T drink sugar based drinks such as full strength fruit juice, cordials, soft drinks or sports drinks if you are experiencing moderate symptoms. These can cause further dehydration.
- DON’T rely on water alone, as it does not contain electrolytes needed to retain fluid.
- DON’T ignore the problem. Older people can become seriously ill very quickly with dehydration.
It is not always a quick fix to have a drink of water because the body needs both fluid and electrolytes to operate properly. It might be worth keeping a scientifically formulated rehydration solution, like Hydralyte, in the cupboard to help speed up re-hydration by quickly replacing the fluid and lost salts.
Staying still
Holidays remind us of the value of stopping and being calm and still. Perhaps you’ve read or talked or heard about the enormous impact meditation can have on your wellbeing and moods, but just haven’t known where to start or have tried but let it, shall we say, become a lesser priority? An online meditation guide may be just what you need.
No excuses, no money need be spent, it can do you no harm – the meditation society of Australia runs online meditation courses, which take you step-by-step through how to do it.
The site also includes where to find a class, inspirational and interesting downloads and a special section for children. For more information click here
Be Careful Crushing Tablets
Altering the way tablets are taken can have extremely serious ramifications. Unfortunately some nursing homes and hospitals have been found to be crushing up tablets that must not be crushed, as they can lose efficacy and cause toxic reactions or worse. It’s something we should all keep in mind when taking medication.
Health workers do not necessarily mean to cause harm, they are often just trying to make it easier or more pleasant for the patient to swallow the pill. Thus they also use other products such as jam or peanut butter to help the medicine go down. But the chemical make-up of tablets is complex. For instance, sustained release products are designed to have an action over 24 hours and if you crush them, you get the whole dose in one go. Remember with some drugs tiny differences in dosage can make a big difference. Always ask your physician if it’s appropriate to alter the way you take the tablet.
The ABC’s website has some information on crushing medications.
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This summer has already been hotter than hot. Remember to be extra vigilant in looking after yourself in the stifling weather. To find out some simple things you can do to ensure you stay cool and hydrated.
Drinking water
It’s easy to become dehydrated, so even if you don’t feel thirsty, sip at a glass of water every 15 to 20 minutes. Avoid using ice, it can cause cramps. Remember coffee, tea or sugary drinks cause dehydration. If you’re not going to the toilet as often, or passing less urine, drink more. Make sure you check with your doctor about your appropriate water intake depending on any medication you are taking.
Fill a large jug of water in the morning and finish it by the end of the day.
Other tips
Eat small meals and eat more often. If you can, stay inside or visit an air-conditioned building. Use blinds and/or curtains and stay inside during the hottest part of the day, often 10 am to 3pm.
If you start to feel a rising body temperature, dry mouth and eyes, dizziness, headache, nausea, muscle weakness or cramps, these are all signs of heat stress. Drink more and maybe take an additional cool shower. If it continues, seek medical assistance.
MyDr.com.au is a website that has lots of information about beating the summer heat.
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“Green” nappies
When new mother Jessica Rutherford finally found an environmentally friendly nappy that wouldn’t break the bank and that was comfy for her baby, she wanted to share the fruit of her labours, so to speak. That’s how her cotton bottom website was born.
Cloth nappies used to be hard work but not any more. The cotton bottom website has comprehensive information of modern cloth nappy choices and an online store with a huge selection of nappies and related accessories. And they even provide advice to make sure you get a nappy fit for a king or queen. Perhaps this is a product you can responsibly recommend to your children for the grandkids?
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Recruiting Volunteers
Every week more than 1000 new cases of dementia are diagnosed. In 2006, around 212,000 Australians have dementia, around 80 per cent of whom have Alzheimer’s. Australia’s most comprehensive study into Alzheimer’s has been officially launched and researchers are now recruiting 1000 volunteers for a new study.
The Australian Imaging, Biomarker and Lifestyle (AIBL) Flagship study of ageing is asking for people to participate in studies involving scans which will improve the understanding of the causes of Alzheimer’s. The research will also examine lifestyle and diet factors which could help to develop preventative measures.
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Joint Replacement
Joint replacement surgery can change a person’s life. There are more and more operations undertaken every year, but a new Canadian study has found that men are three times as likely to undergo such surgery. Why are women holding back?
The research found that women were less likely than men to rate their arthritis as severe enough to go under the knife. Women were also less likely to be recommended by family and friends to have the surgery. And, despite having worse arthritis on average, poorer people were also less likely to seek out joint replacements – even in Canada, where Private Health Insurance is virtually non-existent and the majority uses the public health system.
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Online Dementia Support
More than 200,000 Australians have been diagnosed with dementia and these numbers will more than double in the next 45 years. A new website, DementiaNet, offers practical information and support for families affected by the disease.
Barrister Michael d’Arbon, who has Alzheimer’s Disease, started the site when his family found available internet information confusing and impersonal. They wanted answers to simple questions, such as ‘Is dementia hereditary?’ and ‘Can I slow it down?’
DementiaNet has been researched through consultation with medical experts and carers, and offers interactive services such as a chat room, a gallery and a debate area, as well as a letterbox where people can submit anonymous questions to a qualified medical panel.
It’s an invaluable source for carers, who can read about what to look out for in a relative who may be developing symptoms of the disease and obtain advice about what to do throughout the course of the illness.
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Waiting for Dentures
The public dental system has been criticised by the Victorian branch President of the Australian Dental Association, Dr Greg Morris, who says people are waiting more than three years to get dentures.
Dr Morris said the problem means that older people aren't always eating properly and are naturally feeling concerned about their appearance. “Of the 65 government public dental clinics,” he said, “people served by 49 of those clinics have to wait more than a year for dentures. In our view, no one should have to wait for more than six months for any dental care.”
The Victorian Oral Health Alliance (VOHA) is encouraging all Victorians to get behind this issue.
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Disability Access
If you're planning a trip and will be travelling with a wheelchair or may need easy access to accommodation, there's a great resource on the web that cuts through the research required to find out if your hotel of choice caters for your needs.
This website has information about a range of services for the physically disabled, and good information about local, national and international rail, buses and accessible taxi services, plus where to park your car, obtain permits and local and interstate tour operators.
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Breathe Easy
Asthma is a life threatening condition. Many sufferers, even those who haven't experienced an attack for a while, can benefit from checking their breathing flow and fine tuning their medication. As part of The Asthma Foundation's National Asthma Week, Amcal is offering free peak flow testing and advice in the management and medication of asthma.
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Ph 1800 500 718
Australia has one of the highest asthma rates in the world, with approximately 2.2 million people affected by the problem. People can find themselves experiencing breathing difficulties at any age, and a recent report from The Australian Centre for Asthma Monitoring shows an increase in asthma diagnoses.
A peak flow test shows how narrow the airways are and the measurement can help you and your doctor create an asthma action plan. Amcal is offering the free test throughout Asthma Week, 4–11 September.
Asthma Foundations of Australia offers a wide range of information.
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Take the Pressure Down
A major factor in causing heart disease and stroke, high blood pressure is a killer. But there are simple and effective ways to manage the problem yourself. Robert Kowalski, author of Take the pressure off your heart, explains five tips to those who want to take their blood pressure down.
Robert Kowalski has been a medical journalist for 30 years. He had a heart attack in his 30s, as well as bypass surgery, and has a personal passion for helping others understand the importance of managing blood pressure. His five tips include diet, nutrition and small management strategies which can have a big effect. See if they help you.
- First and foremost, know what your blood pressure is. Buy a blood pressure monitor (one that fits the upper arm) and monitor yourself on a regular basis. Every home has a set of bathroom scales, yet a mirror can show up a weight problem….but with high blood pressure, for 50 percent of heart attack victims, the first symptom is death. Often there are no symptoms. For just $50, you can potentially save your life.
- For around $1 you can buy some salt substitute at your local supermarket (often called lite salt). This is high in potassium and as a result, keeps sodium levels in check. Leave the regular salt on the dinner table – but use the salt substitute in your cooking. Add it to soups, veggies and pasta. This is an easy way to get high blood pressure levels down.
- End each day with a hot cup of cocoa. Buy the darkest cocoa you can find and make sure the only ingredient on the packet is cocoa. Add lite milk and if you need a sweetener – try honey.
- You need to elevate your heart rate 30 minutes every day. But remember – this can be done in 3 ten minute blocks. You don't need to go to a gym – there are other ways of doing this. For example, a brisk walk as if you are late for an appointment, gardening, dancing and so on. The key is to do something that you find enjoyable.
- Take a three minute ‘mini-vacation' when you can. Close your eyes relax and take deep breaths. This will not only instantly reduce your blood pressure levels but, on a continuous basis, it will also have a more permanent effect
Tips for Bad Backs
Until you've had one, you can't ever know how debilitating and painful a bad back is. Better to avoid one altogether, of course. Following these tips from ‘Badbacks' can reduce the chance of a problem starting or recurring.
The following tips can empower your spine, and therefore you, to function more easily and effectively.
- Listen to your back
Pain is a warning sign. If what you're doing hurts, then STOP. Do not try to push through the pain.
- Drop the load
If you're overweight, you're a candidate for back problems. Try to maintain your proper body weight to avoid straining your back muscles.Eating a balanced diet provides nutrients that fight the deterioration of the bones in the back.
- Straighten up
Try to maintain a good posture by not slumping in your chair, hunching up over a work-bench or walking around with rounded shoulders. Instead, imagine there is an invisible cord from the top of your head to the ceiling lifting you into a tall, relaxed posture, rather than a short, bent over one.
- Get moving
Exercise REGULARLY to keep the muscles that support your back strong and flexible. Of particular importance are the lower back and abdominal muscles. Consider warming up like an athlete by stretching before you start your working day, and participate in exercise that you enjoy.
- Sleep eeezzeee
Sleep in a comfortable position. On your side in the 'foetal' position is usually the least stressful on your back. Sleeping on your stomach puts more stress on your back and neck. And choose a firm sleep surface that allows your spine to maintain its natural 'S' curve.
- Lift correctly
You don't have to lift something heavy in order to hurt your back. Picking up something light incorrectly is far more likely to hurt your back than picking up heavy objects correctly. Lifting things away from your body is also likely to cause damage. When you pick up anything, no matter how heavy, get it close to your body, bend your knees and keep your back as straight as you can and don't twist with it.
- Stress busting
When under stress, your back, neck and shoulder muscles are often tight. Then a sudden movement can trigger a muscle spasm. Learn how to relax, take breaks in your day and consider many of the alternative therapies such as massage or yoga.
Researchers tell us that positive thinking individuals will report less back pain, regardless of the amount of perceived stress in the individual's life.
Whether it's taking responsibility for the health of your spine or getting supportive care, you can help create the health that will be with you throughout your lifetime. By choosing a combination of exercise, stress reduction, and healing treatments as you need them; you can promote the best spinal health.
Bad Backs offers information as well as aids to help your back!
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Sitting Pretty
What’s Ergonomics all about - 15 quick tips and hints
Most of us have heard the word ‘ergonomic’- but do we know what it really means and its impact on our lives. This month’s Newsletter gives a brief overview and introduces our exciting new range of workstation equipment and accessories to make life (in the office) more comfortable.
What is Ergonomics?
ERGONOMICS is essentially ‘designing the job to fit the worker’. It’s about the fit between people, their work activities, equipment, work systems and environment to ensure that workplaces are safe, comfortable, efficient and productivity is not compromised.
How do you use Ergonomics?
Ergonomics incorporates elements from many subjects including anatomy, physiology, psychology and design. An ergonomist's job is to apply this diverse knowledge to ensure that products and environments are fit for use by the targeted users.
Here are some handy tips for computer users!!
1. Maintain good posture when working. Sit all the way back in the chair against the backrest. Keep your knees equal to, or lower, than your hips with your feet supported.
2. Keep your elbows in a slightly open angle (100° to 110°) with your wrists in a straight position. The keyboard tilt can help you attain the correct arm position. A negative tilt (front of keyboard higher than back) helps when working in upright sitting positions. If you recline, a positive tilt (front of the keyboard lower than the back) might be necessary.
3. Avoid overreaching. Keep the mouse and keyboard within close reach. Center the most frequently used section of the keyboard directly in front of you.
4. Center the monitor in front of you at arm's length distance and position the top of the monitor 2” (5cm) to 3” (7cm) above seated eye level. You should be able to view the screen without turning or tilting your head up or down.
5. Place source documents on a document folder positioned between your monitor and keyboard. If there is not enough space, place documents on an elevated surface close to your screen.
6. Use good typing technique. Float your arms above the keyboard and keep your wrist straight when keying. If you use a wrist rest, use it to support your palms when pausing, not while keying.
7. Hit the keyboard keys with light force. The average user keys four times harder than necessary.
8. Keep your wrists straight and hands relaxed when using your pointer. Don't hold the pointer with a tight grip or extend fingers above the activation buttons. Avoid moving the pointer with your thumb or wrist. Movement should originate at your shoulder and elbow.
9. Limit repetitive motions. Reduce keystrokes with macros and software programs such as voice recognition. Reduce pointing device movement with scroll locks and keystroke combinations.
10. Customize your computer settings. The screen font, contrast, pointer size, speed, and color can be adjusted to maximize comfort and efficiency.
11. Reduce glare. Place your monitor away from bright lights and windows. Use an optical glass glare filter when necessary.
12. Take eye breaks and intermittently refocus on distant objects. Try palming your eyes in your hands to reduce eye fatigue.
13. Work at a reasonable pace and take frequent stretch breaks. Take 1 or 2 minute breaks every 20-30 minutes, and 5 minute breaks every hour. Every few hours, try to get up and move around.
14. Use of non-prescribed medications, or wrist splints, can often be more harmful than helpful. If you begin to develop symptoms, seek help. Early intervention can prevent future problems.
15. Your life style and physical fitness affect how you feel at work. Stay in shape by stretching and exercising regularly. Stretches and exercises can be found on our website.
Source: UCLA Ergonomics
Bad Backs offers computer users can see a wide range of high-quality ergonomic furniture and accessories (incl. chairs, laptop tables and arms, desks and more)
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Have a Cuppa to Live Longer
Results of a Chinese study suggest that drinking tea reduces the risk of bile stones and cancer, especially among women.
Bile stones, which are often seen in women and have been linked to obesity, occur in the ducts that transfer bile from the liver to the small intestine. If the stones block the opening of the gallbladder, they can cause discomfort and pain, typically located just below the rib cage on the right side of the abdomen. At this stage, gallbladder removal, or "cholecystectomy," is often required. Serious complications from bile stones are uncommon.
Pneumococcal Vaccination
Are you aware of the risks of pneumococcal disease? Have you had a vaccination? A Newspoll survey focussing on the 65 or over age group has found over one in three people identified as “at risk” are unprotected.
The pneumococcal vaccine has been free for all people aged 65 or over since 1 January 2005. The survey reveals that while 85 percent Australians in the over 65 risk group are aware of pneumococcal disease, only 41 percent said they have not had a pneumococcal vaccination.
Pneumococcal disease is caused by a type of bacteria which lives harmlessly in the throats of many Australians, although it can cause serious consequences to those who are at high risk. In addition to those aged 65 or over, others at high risk include those people with underlying risk conditions such as diabetes, chronic heart disease, chronic respiratory disease (such as asthma or chronic obstructive pulmonary disease [COPD]) or renal disease.
The most common consequence of pneumococcal infection in adults is pneumonia. Other, less common, serious consequences include:
- Meningitis – inflammation around the brain
- Septicaemia – blood poisoning
- Endocarditis – an infection of the heart
The survey results also showed 48 percent of people aged 65 or over are unaware that some people need to be re-vaccinated against pneumococcal disease. The pneumococcal vaccination is generally given once to those aged 65 or over, and then again five years later. It is important to seek advice from your doctor as the timing of re-vaccination varies depending on when the initial vaccination was administered. So if you answered yes to the first question and no to the second question at the beginning of this article, make an appointment with your doctor now.
Cure For Jet Lag
Jet lag is relatively harmless, but who wants to spend the first few days of a long-awaited holiday walking around in a daze? A UK sleep doctor's simple formula might be all it takes to kiss flight-induced insomnia goodnight.
Jet lag occurs when the natural body clock is disrupted by crossing a number of time zones. Dr Chris Idzikowski is based at the Edinburgh Sleep Centre. He says the body clock is affected by four main factors: light, sleep, exercise and food. Travellers need to work out when they should either expose themselves to light or when it should be avoided.
The most important thing to bear in mind when avoiding light is that the room must be pitch black. Donning an eye mask can be the best solution. For times when you need to expose yourself to light the best option is a natural source, such as the sun; however, new research suggests that artificial light such as a reading lamp or even street lighting might help.
To help you work out when you need or don't need light, try “Dr Sleep's Jet Lag Advisor”. To fill in the details of your habitual wake up time, the time it is at home and the time it is at your destination and find out what you can do to avoid sleeping your holiday away, visit British Airways.
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Diabetes Medicare Rebates
Diabetes is a chronic condition which requires complex solutions. In further recognition of the fact that treating diabetes will probably include using different types of allied health programmes, such as physiotherapy or a dietician, Medicare has announced it will offer rebates for some group health services for type 2 diabetes.
The Commonwealth Government is expanding the “Medicare Allied Health and Dental Care Initiative” to include group services provided by eligible dietitians, diabetes educators and exercise physiologists on referral from GPs. Poor diet, inadequate exercise and excess weight contribute to increased health problems for diabetics. According to the Australian Institute of Health and Welfare, 89 per cent of males and 64 per cent of females with type 2 diabetes are overweight.
The new initiative is expected to cost about $5 million a year and help about 20, 000 people a year. The rebates will initially be available for people with type 2 diabetes who are being managed under an Enhanced Primary Care (EPC) plan.
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Top 50 Questions for Nutrition
With all the fad diets around, it‘s easy to get distracted from the basics of good nutrition. The Jean Hailles Foundation, which continues to provide women with excellent health and wellbeing services, has answered their 50 most frequently asked questions about food and a healthy diet on their website. Full of information, it's a font of good old common sense as well as a resource for those with special dietary needs.
Nutritionist Catherine Saxelby's answers to the Top 50 frequently asked questions about nutrition, food and dieting are conveniently grouped into the following areas: Special diets for health problems; Food and what's in it; Weight and body shape; Shopping, labels, additives and storing your food; General food and nutrition. It's all there on the website at the click of your mouse.
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When Relationships Don’t Help
The Australian Unity Wellbeing Index is a brilliant barometer for where Australians are at right now in regards to their health and wellbeing. For many, their latest findings may be no surprise – it is better for individual wellbeing to receive no support at all from family and friends than to receive only a little. Skeptical – or fascinated?
Author of the Australian Unity Wellbeing Index, Professor Bob Cummins from Deakin University, says relationships have a powerful influence on our wellbeing both positively and negatively. Partners and friends provide the most support to us but these relationships can be draining if the level of support between partners is unequal. At least people who receive no support don't feel this sense of being drained on top of whatever they are already going through.
Other findings of the Wellbeing Index's latest research, which coincides with its fifth anniversary, give interesting insights into our relationships. The research found the following:
- People become more reliant on professionals and partners with age.
- Males receive less support outside their relationship than females.
- Although partners offer the strongest source of support, one quarter of Australian adults do not have a partner.
The Australian Unity Wellbeing Index also charts reactions to world events such as terrorist attacks, sea changes and tree changes, and rising levels of debt and obesity. It aims to record the feelings of Australians as they face challenges and changes, and to provide insight into our collective wellbeing in order to assist policy and decision makers.
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Get Fit with Physios
If you're planning on skiing the slopes this winter, it's a good idea to prepare your body for the challenge of snow ploughing, carving and mogul runs. After all, you want to make sure you will still have the energy to take on the biggest exercise of all – making the most of the après ski fun.
Sue Gertzel is a leading sports physiotherapist in Melbourne who runs “get fit to ski” programs. She says eight weeks before you hit the slopes is an ideal time to get your preparation underway for snow sports and emphasises the importance of taking into account any previous injuries. “It's important to find a program where physiotherapists instruct the classes, so that exercises can be modified for your condition.”
Here are some basic tips to get you underway:
- Get fit before you go.
You won't have time to get your fitness up to speed once you get there. Training should include specific exercises for snow sports. Other activities such as stair climbing, running, in-line skating or cycling can be incorporated into your exercise program. Aim for three to four sessions per week.
- Reduce the risk of injury.
Strengthening of the muscles specific to snow sports (like thighs, bottoms, stomach and triceps) will reduce the risk of injury and increase endurance.
- Look after your back.
A good stretch is to arch your back while standing with hands on hips. If you're travelling distances to reach the mountain, break your journey every two hours and stretch. When lifting luggage, always brace your lower abdominal muscles to support your back.
- Warm up.
Before putting on your gear and equipment, warm up by stretching the thigh, calf and arm muscles. Start each day on the slopes with some easy runs to loosen up, and stretch after a rest break.
- Fatigue is a major cause of injury from lack of control.
Stop skiing if you feel tired, and rest. Simple as that.
- RICE for injury.
If you are unlucky enough to sustain an injury, immediately R est I ce C ompress and E levate the affected part and seek help at the on-mountain medical centre.
Australian Physiotherapy Associations offers the ability to search online for a physiotherapist in your local area
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Get fit to ski is a program that enables you to strengthen the specific muscles for skiing or snowboarding.
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Cancer Through a Carer’s Eyes
Many people feel alone when dealing with a loved one's life-threatening disease. A website started by Lorraine Kember offers practical and emotional support from one who has been there and who understands the issues involved.
Recommended by Cancer Councils and palliative care organisations, Lorraine's book, Lean on me – Cancer through a carer's eyes , is about her experiences as the wife of a cancer patient and aims to assist those who need both information and to know that others have been through something similar. The book deals with pain management, symptom control, quality of life, palliative care, dying at home and coping with grief. It also features excerpts and poems from the author's diary, expressing the emotional roller coaster of living with her husband's impending death, her determination to ease his pain and the strength which grows as she realises there is much she can do to improve her husband's quality of life.
And for the true romantic, Tear Drops – A Journey of Grief, Healing and Hope is a good, old-fashioned love story told through poetry.
The website also offers online grief support and relevant resource links.
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Managing Arthritis
Whether you have just been diagnosed or have dealt with it for years, it is not always obvious how best to manage arthritis. Arthritis Australia runs a six-week self-management program that will answer your questions and give you new strategies.
The course is just two and a half hours a week, in a friendly group atmosphere where you can share your experiences and find out information around issues of new medication, alternative treatments, joint flexibility and nutrition.
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I Beg Your Pardon?
One in four Australians over the age of 55 years has some form of hearing impairment. Australian Hearing, an Australian Government agency, provides subsidised hearing care to most veterans and pensioner concession cardholders.
The Hearing Centre provides the latest information on hearing issues and new technology for both the public and for GP's. The National Acoustic Laboratories (NAL) is its research division specialising in acoustics, audiology, hearing device development and hearing loss prevention.
More than 335,000 Australians benefit from Hearing Australia's hearing services each year. Services include assessing hearing, fitting hearing devices and providing counselling and rehabilitative programs to help eligible clients manage their hearing impairment.
Australian Hearing centres are located in all states and territories of Australia.
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Ph 131 797
Cardiomyopathy: What is it?
An estimated 12,000+ Australians live with this disease of the heart muscle, but up until now we haven't heard much about it. The Cardiomyopathy Association of Australia (CMAA) wants to change that, by raising awareness of the condition and offering sufferers a support network and up-to-date information and educational material.
There are four types of Cardiomyopathy: Dilated, Hypertrophic, Arrhythmogenic Right Ventricular and Restrictive. Symptoms include shortness of breath, fatigue or lethargy, palpitaions, fainting attacks and sometimes chest pains.
Cardiomyopathy cannot be reversed, but most people with the condition live a normal life span. Careful management can produce good long-term results.
CMAA member Margot's story is an inspiration to many. In 1984, at the age of 54, she was diagnosed with Dilated Cardiomyopathy and given six months to live. She has continued to live a full life through improvements in medication, good nutrition and a healthy lifestyle.
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Every day, more than 30 women across Australia will embark on a new journey when they are told, "You have breast cancer".
Breast Cancer Network Australia (BCNA) have now launched the My Journey Kit in New South Wales, a resource developed by women for women newly diagnosed with breast cancer at the Sydney Masonic Centre.
The launch was in response to recent research undertaken by BCNA which indicated that only 47% of women newly diagnosed with breast cancer in NSW received this resource.
The launch was led by a group of prominent breast cancer survivors, including Olympic track & field athlete Raelene Boyle OBE, and Breast Cancer Network Australia CEO Lyn Swinburne.
Breast cancer remains the leading cancer in Australian women. One woman in 11 will develop breast cancer at some point in her life. Over 11,500 new cases of the disease are being diagnosed each year and while breast cancer death rates have levelled off, the incidence of breast cancer is increasing at over two per cent a year.
The My Journey Kit is a result of involvement and close consultation with thousands of breast cancer survivors, and a wide range of health professionals and organisations across the country. It signposts breast cancer information, contacts, services and support. It contains information on a range of topics, from emotional survival, physical well-being, help for partners and families, the importance of a multi-disciplinary medical team, treatments, practical advice about what to take to hospital, returning home and going back to work, and financial issues.
My Journey Kit includes a comprehensive index of key national and State resources and where to access them, and is full of direct quotes from women who have shared their experiences. A key component of the Kit is a journal for recording medical appointments and tests, treatments, professional and support contacts, and questions and notes. This encourages women to take an active role in their health care.
With the assistance of private donors and corporate support from Bakers Delight, Australia Post, the KAZ Group and the Australian Department of Health and Ageing, BCNA make the Kit available - free of charge - to every Australian newly diagnosed with breast cancer.
BCNA is a national organisation of women who have had breast cancer and works to inform, empower, represent and link together Australians personally affected by breast cancer. Women newly diagnosed with breast cancer can request a copy of the My Journey Kit by phoning 1300 785 562 from anywhere in Australia for the cost of a local call.
Voltaren Reviewed
The safety of the anti-inflammatory drug most commonly known as Voltaren is in question due to concerns it could pose a risk of heart attack.
The Therapeutic Goods Administration is reviewing the need for warnings about the drug diclofenac, which is sold over the counter under different brand names, including Voltaren, Clonac, Diclohexal and Fenac.
Research by the University of Newcastle has shown that the drug could be harmful – an analysis of 17 studies found diclofenac increases the risk of cardiovascular events by 40 per cent.
This has raised serious questions about the dangers of the drug. But how realistic is it to expect pharmaceutical companies to voluntarily pull the products from the shelves? Those with a history of heart problems should consider their options and discuss them with their doctor before taking themselves off the drug.
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