Physical Health

A little bit of stress in your life is okay. In fact, it is perfectly normal and can be a good thing. It can help increase energy and motivation. Everyone feels stress now and again. It’s a normal response to challenging or dangerous situations.

It is when it shifts into being a constant thing you are dealing with that it becomes an issue. Too much stress can be overwhelming and that isn’t a good feeling. It can affect your quality of life and cause problems with physical and mental health.

There are many different ways to deal with stress just as stress affects everyone differently. The best way to work out how to deal with it for yourself is to understand how it affects you.

A great starting point is to identify what makes you stressed, then take steps to avoid it or reduce the feelings of stress.

Dealing with the symptoms of stress

There are things that you can do that will help you to learn the signs in your body that indicate stress is becoming a problem. Some signs that you may be stressed include:

• muscle tension
• headaches
• poor sleep — or sleeping too much
• being irritable
• having a lack of motivation
• being moody with no other reason
• not being able to concentrate
• feeling overwhelmed or anxious
• relying on alcohol or drugs to cope with situations
• nervous habits such as biting your nails, picking at your skin or twirling your hair
• feeling like you can’t cope

There are plenty of strategies that you can use to reduce stress. When you feel yourself getting stressed, it can help to do relaxation techniques. These include such actions as deep breathing, yoga, meditation, tai chi and exercise.

A psychologist or counsellor can help you with other techniques to problem solve, manage your time and cope with life’s problems. You should first speak to your GP who can refer you to someone best suited to help you overcome your stress.

Removing the causes of stress

Understand that everyone is different. What one person finds stressful, another won’t and we all react to situations in our own way. Your reaction will depend on your personality, cultural background and past experiences. The stage of life you are in and what support you have around you can also determine your reaction.

Some common causes of stress are:

• relationship problems
• illness
• conflict
• death of a family member or friend
• life pressures from work or study
• experiencing a traumatic event, including physical or emotional abuse
• having a baby
• financial problems
• losing a job

Many things that cause stress can be altered yet others are beyond our control. Work out what you can control and take steps to make a change.

An example might be:

If you are one of the many Australians who is stressed out by money issues, setting up a budget or consulting a financial adviser might help.

If your stressor is work, then check to see if it would be possible to make changes to your work hours or job duties. If the problem is relationships, take the time to resolve conflicts.

It can help to talk to a friend, doctor or counsellor about removing the causes of stress. Don’t be afraid to ask for support. A good place to start is with your GP, especially if you have a good relationship with them.

Solving problems

Once you have identified the problems that are leading to stress in your life you can do something about it. Try using this structured problem-solving exercise to help you to find solutions.

1. List the problems that are worrying or distressing you and write them down.
2. Identify which problem is causing you the most stress and write it down.
3. Work out all the options to deal with the problem and write them down.
4. List the advantages and disadvantages of each option.
5. Identify the best option to deal with the problem.
6. List the steps you need to carry out this option.
7. Carry out the option. Afterwards, think about whether it worked and whether you would do this again.

Remember, you don’t have to tackle this alone. There is help available, just reach out.

The menopause is sometimes called ‘the change of life’. It marks the end of a woman’s reproductive life and all sorts of bodily changes occur. At menopause, ovulation no longer occurs and production of some female hormones ceases.

The word “menopause” refers to the last or final menstrual period a woman experiences. When a woman has had no periods for 12 consecutive months she is said to be “postmenopausal”.

Most women become menopausal as a matter of course between the ages of 45 and 55 years. The average age of onset is around 50.

Premature menopause or premature ovarian insufficiency may occur before the age of 40. This can be due to natural ovarian function ceasing. It may be following surgery to remove the ovaries, or following cancer treatment. Menopause is considered “early” when it occurs between 40 and 45 years.

What is peri-menopause (the menopausal transition)?

Peri-menopause refers to the time leading up to menopause. This is when a woman may start experiencing changes in her menstrual periods. These changes can include irregular periods or changes in flow. Cycles can be shorter or longer in length.  Symptoms may also include hot flushes and night sweats. Aches and pains, fatigue or irritability, as well as premenstrual symptoms such as sore breasts an, be common. These changes be asa result of fluctuations in the production of hormones from the ovary. Some women experience menopausal symptoms for 5-10 years before their final menstrual period. There is no way to predict the age at which a woman’s menopausal symptoms will start or how long they will last.

Contraception in the peri-menopause

A woman’s fertility declines in her 40s and the risk of pregnancy after the age of 50 years is estimated at less than one per cent. However women may ovulate twice in a cycle and as late as three months before the final period. You are advised to keep using contraception until two years after your last period if you experience the menopause under the age of 50. If you are over 50 you are advised to continue for one year after the last period.

Physical symptoms of menopause

Symptoms commonly reported by peri- and post-menopausal women include:

• hot flushes and night sweats,
• aches and pains,
• dry skin,
• vaginal dryness,
• loss of libido,
• urinary frequency,
• sleeping difficulties

Some women may have unwanted hair growth, thinning of scalp and pubic hair and skin changes. Not everyone finds the symptoms bothersome. Around 60% of women will have some mild symptoms for around 4-8 years. Twenty per cent of women will have no symptoms at all while another 20% will be severely affected, with symptoms continuing into their 60s.

Women live around one third of their lives after menopause. It is important to optimise physical and mental health.

Psychological symptoms of menopause

Hormonal changes and sleep deprivation can contribute to mood changes and anxiety. Other symptoms include irritability, forgetfulness, and trouble concentrating or making decisions. Low levels of oestrogen can be associated with lower levels of serotonin, the chemical that regulates mood, emotions and sleep. Depression is not more common at menopause than at other stages of life. However a past history of depression, particularly post-natal depression, and stress during the peri-menopause may make a woman more likely to succumb to mood problems. If you believe this is you talk to your GP, there are things they can do to help with this.

How is menopause diagnosed?

Doctors diagnose the menopause based on a woman’s symptoms and changes in menstruation. The diagnosis is obvious where a woman has had her ovaries removed surgically.

It is not necessary to have hormonal tests to “prove” a woman is menopausal. However, a doctor may order tests if there is concern that physical changes are a sign of illness. These can include thyroid disorder, rather than natural ageing, or if spontaneous menopause occurs at an early age.

If you want to confirm your thoughts make an appointment with your GP and chat through your symptoms.

How can symptoms be handled?

Being informed about what may happen during the menopause transition is a great starting point.

Women are encouraged to pay attention to their health. Quitting smoking, eating well, exercising regularly and incorporating some relaxation techniques are encouraged. Self-management strategies such as carrying a fan, dressing in layers, always having a cool drink and a facial water spray can be useful. Avoiding spicy foods, caffeine and alcohol will also reduce flushing.

Some women may find relief from menopausal symptoms with herbal or alternative remedies. Most have not been studied or shown to be of benefit scientifically but some do find relief.

MHT, as patches or tablets, has been demonstrated scientifically to reduce menopausal symptoms. However, for each individual woman its benefits must be weighed against the increased risk of side effects. For younger menopausal women (below the age of 60, or within 10 years of menopause), the latest Global Consensus Statement on Menopausal Hormone Therapy states, “The dose and duration of MHT should be consistent with treatment goals and safety issues and should be individualized. In women with premature ovarian insufficiency, systemic MHT is recommended at least until the average age of the natural menopause”. Some women may need to continue MHT if symptoms persist, and they should seek their doctor’s advice to weigh up the risks and benefits.

Doctors may prescribe other drugs to relieve symptoms, such as anti-depressants. These have been shown to reduce hot flushes, gabapentin, and clonidine can also be useful.

Feeling positive about the menopause

Women may experience physical and emotional changes during menopause but that doesn’t mean life has taken a downhill div. Many women are prompted at this time to ‘take stock’ of their lives and set new goals. The menopause occurs at a time when many women may be juggling roles as mothers, as carers of elderly parents, and as members of the workforce. Experts suggest that creating some ‘me time’ is important to maintain life balance.

Menopause can be seen as a new beginning: it’s a good time to assess lifestyle, health and to make a commitment to strive for continuing ‘wellness’ in the mature years.

If you have any concerns or just want to confirm your symptoms speak to your GP.

Okay, so we all know the damage that smoking does to our heart, our lungs and a whole host of other organs, right? We don’t need to be told how much higher our risks of getting cancer are as a smoker, do we? We know our fitness is shot and that our clothes, hair and breath smell like an abandoned ashtray. But quitting can seem so daunting. Almost too hard to bear…

We have pulled together a few ideas on how you can make it easier on yourself. Yeah, no one ever said it was easy but it doesn’t have to be the torturous endeavour that we sometimes think it might be.

With the right support network and pre planning it can be easier than without. Knowing that you have people around to encourage you can make stopping smoking bearable, just!

Tip 1:

Preparation is the key! As with anything the better prepared you are the more successful your outcome is likely to be. You can speak to your Doctor or research options on the internet. You may choose to ask friends or family what they did when they quit. But however you choose make sure you have a plan.

Tip 2:

Nicotine replacement products do prove extremely helpful to some people. This is especially true when used alongside a support network such as Quitline.

Tip 3:

Another option for help when quitting smoking is hypnotherapy. There are some that have had some real success with this but d your research. Recommendations are te way to go if this is the path you choose.

Tip 4:

Change your habits. Most people really enjoy a smoke after a meal. Don’t do what you would normally do and then sit craving. Go out for a walk, jump in the shower or do a jigsaw. Something, anything to distract you from your normal behaviour.

Tip 5:

Vitamin C is said to be a great aid in quitting. It helps with the cravings and will help to keep you on track.

Tip 6:

Throw out all cigarettes, ashtrays and lighters and anything else that might remind you of smoking. Wash your clothes and clean your car to remove the smell of smoke.

If smoking was your way of taking a break or you used cigarettes as rewards for yourself, find alternatives for these activities. Go for a short walk, buy a magazine or have a cup of tea instead of a cigarette.

Tip 7:

Join a gym or a class of some sort. As the weeks go by you will notice how much more able you are in completing the routines. Your fitness levels will increase and so will your motivation.

Tip 8:

Use your Doctor as your most useful resource. They know you and they can provide you with support, encouragement and a reason to go on when you can’t find one! Doctors can help in all sorts of ways. Before you do anything else, why not go along to your GP and have a chat about your plans to quit smoking. They will be able to put you on the path to success!

June has been Bowel Cancer Awareness Month. This is a Bowel Cancer Australia initiative to raise awareness of Australia’s second deadliest cancer. It helps raise funds for the leading community-funded charity dedicated to prevention, early diagnosis, research, quality treatment.

Did you know that Bowel cancer claims the lives of 103 Australians every week (5,375 people a year). This is despite the fact that it’s one of the most treatable types of cancer if found early enough.

The risk of developing bowel cancer increases significantly with age. It does not discriminate regarding gender. It affects men and women, young and old. 1 in 13 Australians will be diagnosed with bowel cancer in their lifetime. A massive 15,604 Australians will be diagnosed with the disease this year.

Red Apple Day

A highlight of Bowel Cancer Awareness Month was Red Apple Day (Wednesday, 19 June 2019). Australians were encouraged to support the vital work of Bowel Cancer Australia. They did this by purchasing a Bowel Cancer Awareness Ribbon and other apple themed fundraising activities.

Bowel Cancer Australia History

Bowel Cancer Australia was formed by a small team of specialists. They focused on a better health future for the patients they treated and all Australians. not only for the patients they treated but for all Australians.

They were lucky enough to receive a very generous patient donation in 2000. This allowed them to team up to establish the charity now known as Bowel Cancer Australia. They are the only dedicated national charity aimed at raising awareness of and funding research into bowel cancer. These health professionals are truly committed to screening and the treatment of bowel cancer. The team believed the way forward was increased funding for research and raised awareness. They actively encourage people to screen for the disease. Australia could really see a huge reduction in the unnecessary high rate of deaths from the disease.

From its very humble beginnings, Bowel Cancer Australia has grown to become the leading community-funded charity. Their efforts are dedicated to prevention, early diagnosis, research and quality treatment. They campaign for better care for everyone affected by bowel cancer.

They provide critical programs in every Australian state and territory. This together with meaningful collaborations around the world, Bowel Cancer Australia makes real change happen across the entire continuum of care.

If bowel cancer is detected early it can be successfully treated and eradicated. This means patients and their families can continue to enjoy a healthy life. Symptoms to look out for

Common symptoms of bowel cancer can include:

• A recent, persistent change in bowel habit This might be seen as looser, more diarrhoea-like bowel movements. It could be constipation, or smaller more frequent bowel movements. Going to the toilet more often, or trying to go – irregularity in someone whose bowel movements have previously been regular may also be a sign.
• A change in shape or appearance of bowel movements For example, narrower stools than usual or mucus in stools.
• Blood in the stool or rectal bleeding Bright red or very dark blood should never be ignored and you should seek immediate advice from your Doctor.
• Frequent gas pain or cramps. A feeling of fullness or bloating in the bowel or rectum.
• A feeling that the bowel has not emptied completely after a bowel movement
• Unexplained anaemia A low red blood count causing tiredness, weakness or weight loss.
• Rectal/anal pain or a lump in the rectum/anus
• Abdominal pain or swelling A lump of mass in your tummy.

Not everyone experiences symptoms. This is particularly true in the early stages of bowel cancer.  The above symptoms may be suggestive of bowel cancer. They can also be due to other medical conditions, some foods or medicines.

Don’t put off talking to your GP if you are experiencing any of the described symptoms for two weeks or more. If you can get an early diagnosis around 9 % of cases can be successfully treated.

This month we saw World Asthma Day. We wanted to clear up some wrong ideas about it. Asthma is a long-term respiratory condition. It is caused by hypersensitivity (over-reacting to things). Inflammation (swelling and redness) occurs in the airways.

Symptoms may include a cough, wheezing, chest tightness and breathlessness, and can vary in severity from person to person.

When asthma symptoms get much worse, it is identified as an ‘asthma attack’.

Your doctor can normally diagnose asthma by asking you a series of questions and by carrying out some tests. The Doctor will want to know when and how often symptoms happen, and if you have noticed anything that might trigger them.

A trigger is anything that irritates or aggravates the airways and brings on the symptoms of asthma. These differ from person to person. Someone with asthma may have a number of triggers. Triggers that are often seen can include house dust mites, animal fur, pollen, tobacco smoke, exercise, cold air and chest infections.

Your doctor will also want to know if you have been taking any medicines. He will ask what your occupation is and whether you smoke or are exposed to passive smoking. He will likely as not as for details about your work and home environment.

If you have asthma, you may have one or more of these symptoms:

• Breathlessness
• Tight chest, like a band tightening around it
• Wheezing, a whistling sound when you breathe
• Coughing, particularly at night and early morning
• Attacks triggered by exercise
• Attacks triggered by exposure to dust or animal hair and other triggers
• You wake often at night with asthma symptoms

When asthma symptoms get much worse, this is known as an “asthma attack”. A severe asthma attack usually develops slowly, taking 6 to 48 hours to become serious. There are some people for whom asthma symptoms can get worse very quickly.

Managing your Asthma

Having a written asthma self-management plan, developed with your doctor, can help you to know how to best manage your asthma. It can also help you to know what to do in an asthma attack.

In a severe asthma attack, other things may happen such as:

• The reliever inhaler, which is usually blue, does not help symptoms at all.
• The symptoms of wheezing, coughing, tight chest are severe and constant.
• You are too breathless to speak in sentences.
• Your pulse is racing.
• You feel agitated or restless.
• Your lips or fingernails look blue.

Call triple zero (000) to seek immediate help if you or someone else has severe symptoms of asthma.

If you’re not sure whether it’s asthma, follow asthma first aid steps anyway. Asthma reliever medicine shouldn’t harm the person, even if they don’t have asthma and may save their life if they do.

If you think the person is having a severe allergic reaction, use their adrenaline autoinjector (EpiPen). You can then give them their asthma reliever medicine.

Asthma itself is not preventable. However self-care and taking sensible preventative measures can reduce the risk of asthma. They can certainly help reduce the chances of the asthma getting worse. Some of the things you can do to help keep your asthma under control are:

Self-care is an integral part of daily life. It involves taking responsibility for your own health and wellbeing. This is of course with support from the people involved in your care. Self-care is what you do every day to stay fit and maintain good physical and mental health. It is how you prevent illness or accidents and care more effectively for minor ailments and long-term conditions.

A big part of keeping your asthma under control and preventing ‘asthma attacks’ involves preventative measures. These include avoiding known triggers and ensuring you take your preventer medicine every day.

As with all long-term conditions, it is important to have regular reviews. Building a good relationship with your doctor is vital. It ensures that you can easily discuss your symptoms or concerns and adjust your asthma plan.

All people with asthma (or their parents or carers, if children) should consider vaccination against the flu. They should give this particular consideration especially if they have severe asthma. Adults with asthma can also benefit from vaccination against pneumococcal disease in some situations. Vaccination against influenza is free for people with severe asthma and for everyone over 65.

If you are a smoker and you have asthma, you should stop smoking immediately. This will significantly reduce the severity and frequency of your symptoms. Smoking may also reduce the effectiveness of your asthma medication. If you do not smoke and you have asthma, avoid being exposed to tobacco smoke.

If you are concerned that you or someone you know may be developing asthma you should book an appointment to visit your GP.