Many happiness researchers  have discovered that about 60% of your happiness comes from things that are within your control. The other 40%… well… that is influenced by genetic/personality and contextual factors – neither of which you or I can do much about. But here’s some tips to give you some control over the stuff you can do something about!!

1. Define your own version of happiness

Happiness is about what you WANT  – NOT what you don’t want! Stop allowing yourself to think of happiness as the absence of something! Happiness is not “less stress” or “no money problems”. Less stress is simply, less stress. It doesn’t magically become happiness.

Spend some time really thinking of what happiness would look like if you could see yourself happy. What are you spending time on and with whom? How do you act when you are happy? What does your facial expression look like? What does your tone of voice sound like? Imagine a week in the life of this happy version of you. How do you spend your free time? What activities do you participate in? Who do you spend most of your time with? This exercise can be very helpful in clarifying what is most meaningful to you. It should provide you with a list of activities, relationships and behaviours that you can start engaging in RIGHT NOW.

“You cannot always influence what you experience from the outside but you are always able to influence how the outside world experiences you.”

2. Be realistic and flexible – don’t expect it to feel like fireworks

So what does happiness feel like? Most of us  have experienced a number of times when we have felt very happy or joyous. Joy, while very pleasant, like any feeling is impermanent and fleeting. Happiness is often described as a feeling of deep satisfaction, gratitude and vitality. It is not the experience of a momentary emotion, but rather more long lasting.

It is like the memory of a happy vacation… We may recall this as a happy time, with the experience of many pleasant and warm emotions but we may not have been feeling fireworks the whole time (and quite frankly TG! ). You may have even experienced moments such as sadness, anger, frustration, loneliness or anxiety during this ‘happy’ time. Unpleasant experiences do not negate your happiness. In fact, unpleasant emotions are just part and parcel of everyday healthy, happy living. Happiness is about more than just an emotion. It’s the recognition that your life is full of people, activities, pursuits and passions that are meaningful to you.

“Put simply, happiness comes from being proud about the way you live, who you are and what you stand for – and that path ain’t always easy or joyful!”

3. Schedule 2 – 4 things each week that bring you happiness

So now that you’ve defined what happiness is for you, and you know not to expect it to feel joyous and exciting the whole time, you should go ahead and commit to engage in at least 2-4 more activities that are meaningful for you each week.

Be realistic, plan well and ahead of time, alert others and muster all the grit you have to just get out there and start making small additions that may have big payoffs in the long run. It may mean that yo may have to forego a loved activity (such as watching the latest G.O.T episode) to get to that sports game or wake up earlier to get the dinner cooked before you leave for work in the morning so that you can go for a sunset walk on the beach in the evening. This may sound too tough to do, but think of it like this – how happy does not going for a walk at sunset make you? What motivates me to get up 1 hour early to exercise or cook is this – no one lies on their death bed reminiscing about how great that extra hour of sleep felt, or how awesome it was to watch TV at night.

“Rest and relaxation are not the same thing. You’ll recharge your batteries and feel relaxed more by engaging in a meaningful activity than by resting.”

4. Take in the good – create lasting impressions of happiness

In Hardwiring happiness, Rick Hanson, Ph.D. Clinical Neuropsychologist and Mindfulness expert, has written an amazing and well-researched handbook on using the new science of neuroplasticity to improve your brain’ s capacity to experience happiness. The technique, which he breaks down into simple steps, involves learning to recognise when you are experiencing a happy moment, to pause and to really experience this feeling and moment in it’s entirety. Most of your feelings will manifest between your neck and lower abdomen so really focus your attention on these regions. Notice in detail how happiness feels in your body. Take deep breaths and allow yourself to just notice this experience. Now that you have had this in depth experience of happiness, make a point of trying to recall that experience throughout your week. Work hard to recall the sensations of happiness in your body. You may soon find yourself smiling!

5. Take care of your business!

Let’s revisit the first point for a second. Recall that our definition of happiness was important in defining the person we need to work on being. While most of us don’t want to be cleaners, bankers, clerical administrators, grocery shoppers, personal assistants etc etc, being able to engage in these roles is necessary to maintain stability, order and calm. Constantly putting off activities that on the surface do not seem meaningful to you only ends up creating chaos, overwhelm and may just end up stopping you from being able to reliably engage in meaningful activities. Whether it’s activities at work you are always putting off, or always forgetting to do your internet banking, never getting on top of your housework, laundry or other necessary activities is the number one cause of ongoing underlying stress and usually the ‘straw’ that breaks the proverbial back.  Taking care of your business is meaningful – it’s about who you are as a person. Being consistent and organised with your housework (doing a little every day) allows you and your family to enjoy the comfort of a neat and organised home (whom ever walked into a beautiful hotel suite and thought the neatness and niceness was stressful – no. one. ever!). While cleaning may not be meaningful, giving yourself the gift of a comfortable and relaxing space is. Setting aside an hour a week to do your banking, plan your week, schedule your housework and get to all of your clerical duties gives you a sense of responsibility and allows you to take more control of your life.  Not many are truly happy when the bills are unpaid and the house is chaotic. Similarly, putting off activities at work that make you nervous or you dislike may only exacerbate how negative you feel about that activity because it is still on your plate. Getting on top of these things finally removes them off your plate, giving you a sense of relief, freedom, achievement and pride in your self. These experiences are worth having, and worth having regularly. If you truly want to be self-compassionate, give yourself the gift of ease tomorrow by getting into the hard work today!

“Self-indulgence and happiness are not the same thing. Don’t let your self-indulgence rob you of true self-compassion.”

try and commit to these 5 steps for the next month  and let me know how you feel!

Mental illness affects about one in five Australians in any year. Only a third of these will seek treatment. The most common problems are anxiety, depression and substance use disorder and these three types of mental illness often occur in combination. For example, substances like alcohol or cannabis might be used as a form of self-medication in an attempt to relieve symptoms, or a person with disabling anxiety may develop depression.

Almost half of Australians will experience a mental illness in their lifetime, so a strategy for dealing with it becomes an essential life skill.

The symptoms of anxiety and depression can be very difficult to tolerate and there is a temptation to reach for a pharmaceutical solution to ease the emotional pain and the physical symptoms.  It can be quite a struggle to have the patience to persist with a non-pharmaceutical strategy for anxiety or depression, but the effort is worth it.

Over recent decades there has been a dominant philosophy of prescribing medication for these problems.  Antidepressants, sedatives, sleeping pills, “benzos” like Xanax or Serepax have become common ways of patching over mental health problems without providing skills that can help you to deal with the underlying issues.

In recent years a number of pieces of evidence have emerged to fundamentally change the way we approach the management of anxiety and depression.

Major scientific reviews have shown that antidepressant medications are ineffective in treating all but the most severe cases of depression, yet they continue to be prescribed for milder forms of depression or episodes of grief or sadness.

Side effects of anti-depressants often mimic anxiety disorder and continuing or increasing medication can exacerbate the problem.

We have come to realize the disturbing impact of over-reliance or addiction to medication for anxiety.

WHERE TO GET HELP

Your general practitioner is a good place to start.  If you are diagnosed with anxiety or depression, you will qualify for a mental health care plan. Under these plans, Medicare provides some subsidy for counselling with a qualified psychologist.

Counselling will help you to identify and understand early life traumas or recent life circumstances that might be contributing to your feelings. They will also help you to think differently about situations in a way that helps you avoid anxiety. This is called cognitive behaviour therapy, or CBT.

You may also learn self-treating techniques such as breathing exercises, and relaxation.

Activities like Tai Chi and yoga can also be helpful.

Mindfulness is a thinking technique which helps you to alleviate anxiety and depression and more fully engage with life here and now.  This needs to be taught by an expert.

Massage therapy can be  useful for relaxation and easing of muscle tension.

REMEMBER THE BASICS

Anxiety and depression can dominate your life, and take your attention away from the basics of good health such as nutrition, sleep routines and exercise. Healthy lifestyle habits also work as therapy.

If you are anxious, you need to avoid caffeine completely. Alcohol is best avoided too, as are illicit substances such as cannabis, cocaine and ecstasy.

The right diet is essential. The Medical Journal of Australia reviewed the evidence on the direct effects of food on mood and concluded the following:

• Eating breakfast regularly leads to improved mood, better memory, more energy and feelings of calmness.
• Eating regular meals and nutritious afternoon snacks may improve cognitive performance.
• Slow weight reduction in overweight women can help to elevate mood.
• High levels of refined sugar consumption were also found to be linked to a greater prevalence of depression.

Make sure you are eating the recommended 5 vegetables and 2 pieces of fresh fruit a day as well as daily sources of protein including seafood. High levels of saturated fat consumption may be linked to a greater prevalence of depression so a low fat diet is helpful.

It is important to eat regular meals throughout the day to avoid hypoglycaemia (low blood sugar).

Regular moderate exercise elevates your mood and can improve your energy and concentration. Make sure you get exposure to sunlight during the day because lack of sunlight can depress your mood.

It is important to look at sources of stress which you can reasonably avoid. Get organized, and cull things that are not important for you to deal with.  Make space in your life for the activities that will help you manage your anxiety and depression.

Allow enough time to sleep and provide a calm quiet sleeping environment.

SUPPLEMENTS

If your diet is deficient or you have medical problems which make it difficult for you to absorb nutrients from food, you may benefit from a balanced multivitamin and mineral supplement, at least in the short term.  Avoid excessive B vitamins as they can cause jitteriness that exacerbates anxiety.

Calcium and magnesium work together and can help with anxiety.

HERBAL MEDICINES

Traditional herbal treatments for depression and anxiety have been used for many hundreds of years. If you are planning to try herbal medicines in conjunction with your lifestyle changes, you need to see an expert to prescribe them correctly and to make sure there are no interactions with your other prescribed medicines.

• St. John’s wort has the best evidence for treatment of depression, or anxiety associated with depression. It must not be taken at the same time as SSRI antidepressants.
• Kava kava (Piper methysticum), passionflower (Passiflora incarnata), lemon balm (Melissa officinalis), lavender (Lavandula angustifolia), withania and skullcap (Scutellaria lateriflora) are popular herbs for anxiety.

So you’ve read about the signs and symptoms of low iron, but what are the options for treating it?

As mentioned treatment can by oral tablets, diet, injections and even blood transfusions.  Oral tablets are the most readily available treatment, that  can be taken to increase the iron levels at a steady rate over a period of time.  However, there are situations where this is neither possible nor desirable and this is where the option of an iron infusion might be considered.

Why might I need an infusion?

There are a number of reasons why oral medication and diet might not the ideal form of treatment. They include:

• Unable to tolerate oral tablets
• Difficulty in iron absorption from the gut
• The need for a rapid increase in iron
• Have chronic renal or heart conditions

What happens during an infusion?

The process is relatively simple and usually takes between 30-40 minutes.

On the day of your infusion

• You can eat prior to the infusion and take any regular medication – you do not need to fast
• You can drive to and from the appointment on the day of your infusion
• You will receive an explanation of the why you are having the procedure and what will happen
• You must consent to the procedure – you will need to sign a form to say that you understand what will happen and the potential risks and side effects
• Baseline observations – your blood pressure, heart rate and temperature will be taken
• Cannulation – a small needle is inserted into the vein and this is where the iron is infused
• During the infusion a small bag of fluids with the iron mixed in will be infused. You will have some observations taken at certain points during this process.
• Post –infusion observations, after the infusion you will be monitored and have observations taken. You will need to wait for a short period after the infusion has ended to ensure that you are well enough before you leave.
• After your infusion your doctor will tell you when you need to come back to have your blood levels checked

What are the risks?

The main risks are a small chance of being allergic to the IV infusion. If there is an allergic reaction you will be given medication to counteract these symptoms.  There is a very small risk that in certain individuals this allergy can be life threating; whilst this is very rare, staff and medications are on hand to deal with this or to be transferred to hospital for onward care.  There may be some pain

Some people are worried about the risk of skin staining – this is also a possibility during the infusion process, and is again very rare.  In the rare instance that staining occurs, it is usually irreversible.  Every step is taken to minimise the chances of this occurring.

Whilst you can have infusions during pregnancy, they should be avoided in the first trimester, so it is important to discuss with your doctor whether you are/might be pregnant before the infusion.

What are the most common side effects?

The most common side effects are listed below . It is not an exhaustive list but can include
Headache/ Dizziness

Nausea/vomiting

Fast/slow heart rate, transient changes in blood pressure

Slight changes in temperature

Rashes/itchiness

Muscle/joint aches

Changes in bowel habit

Shortness of breath

In very rare cases

Anaphylaxis

You will be monitored whilst having the infusion; if you experience any of the above symptoms you should also make staff aware.  Many of these side effects will settle with simple measures and usually subside after 1 or 2 days.

What do I do?

Many people feel much better after an iron infusion, but naturally they have many questions. Please feel free to book an appointment with one of our doctors to see whether this is a suitable option for you.

A naturopaths approach to iron deficiency is to encourage people to look at how they eat, how they digest and absorb foods and what other factors may be reducing iron intake. Most people can obtain adequate iron from food.  However this can be altered during the following health conditions

• Low gastric hydrochloric acid [1]
• Persistent heavy bleeding
• Gastric disorders and after surgery
• In chronic disease
• Dietary inadequacies
• Inhibited by supplements or prescribed medications [2]

Buying an iron supplement off the shelf is nothing less than a minefield. Iron tablets come in various forms, some forms may cause intestinal upset such as nausea, bloating and constipation. Self-prescribing with a multivitamin or iron supplement may not help you to reach adequate blood levels to relieve your symptoms.  Supplements can additionally be misleading as often multiple tablets are needed to reach the therapeutic level of iron. Talking to your accredited Naturopath can ensure you get the most from your supplement with lesser side effects and better efficacy and measurement of your progress [3].

The best forms of iron to avoid gastro intestinal upset are chelated, iron polypeptides and carbonyl iron and polysaccharide iron complexes rather than the ferrous or ferric salt forms. Some minerals such as calcium tablets can also blocked the absorption of iron absorption [4]. Quality supplements can be prescribed by a qualified Naturopath and are often naturopathic prescription only. This will ensure you get the best from your iron supplement [3].

Iron deficiency in Australia is very common.  In general females have greater iron needs than males throughout the life cycle.  It has been recorded that two out of every five females 14-50 years of age present with an inadequate intake of iron [3]. Having inadequate iron can affect a person’s immune function, how your brain functions (cognition), learning difficulties, work and exercise performance, temperature regulation and make a person feel fatigued [3].

Food sources of iron are easy to absorb from animal product and harder to absorb from plant foods despite some plant foods containing high levels of iron. Talk to Teresa about how to obtain more iron in your diet from non-animal or animal sources.

There are risks from excessive iron intake, ensure you are guided by a professional to support your needs. *Always check with your health professional to ensure there are no serious health concerns causing iron loss.

References

1. Bezwoda W, Charlton R, Bothwell T et al. (1978) The importance of gastric hydrochloric acid in the absorption of nonheme food iron. Translational Research: J Lab and Clin Med 92 (1):108-116.
2. National Institutes of Health (2018) Iron fact sheet for Health Professionals. NIH Office of Dietary Supplements. Retrieved [Online] https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/
3. ABS (2015) Australian Health Survey: Usual Nutrient Intakes 2011-12. Iron. Australian Bureau of Statistics. Retrieve [Online] https://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4364.0.55.008~2011-12~Main%20Features~Iron~402
4. Hallberg L, Rossander-Hulthen L, Brune M et al. (1993) Inhibition of haem iron absorption in man by calcium. British Journal of Nutrition 69 (2):533-540.

SLEEP

A sleep history is medically important because if you do not get enough quality sleep, sooner or later it will have an impact on your health. Some sleep disturbances are clues to an underlying medical diagnosis, and certain sleep disturbances can themselves even be life threatening.

So how much sleep is the right amount? Some people need very little sleep, but most of us need six to eight hours uninterrupted.

YOU HAVE A SLEEP PROBLEM IF:

• It takes you longer than half an hour to get to sleep
• You wake frequently during the night
• You have difficulty staying asleep
• You wake up in the early hours of the morning and have trouble getting back to sleep
• You wake feeling unrefreshed

HOW SLEEP CAN AFFECT YOUR HEALTH

Insomnia and other sleep disturbances cause more than bags under your eyes and the desperate need for an afternoon nap. It can also cause:

• Impaired memory

• Impaired alertness and co-ordination

• Irritability and depressed mood

• High blood pressure and increased risk of stroke

• Obesity

• Type 2 diabetes

• Heart, immune system and hormone disruption

• Increased tendency to accidents

SLEEP DISORDERS NEEDING MEDICAL ATTENTION

More serious sleep disorders call for medical diagnosis and intervention, initially with your GP and some cases will need specialist referral.

OBSTRUCTIVE SLEEP APNOEA (OSA)

The signs of OSA are snoring with breathing pausing for up to a minute then restarting with a gasping or choking sound. Obesity, smoking and alcohol increase the risk.

In childhood the most common cause of snoring and OSA is enlarged tonsils and/or adenoids. This can make them tired or irritable during the day and their school performance suffers.

Disturbed sleep causes daytime sleepiness and fatigue. It can start to affect mood and personality, your ability to concentrate, strain on the heart, an increased rate of accidents, morning headache and high blood pressure. Treatment starts with losing weight and cutting out alcohol and smoking.

RESTLESS LEGS

This is a condition where you feel jumpy and restless at night and you just can’t keep still. It is more common in women than in men. There may be an underlying medical problem such as iron or magnesium deficiency. It can be treated with exercise early in the day, hot baths, and magnesium or iron supplements.

TEETH GRINDING AND CLENCHING

Teeth grinding and jaw clenching might be seen by a dentist or doctor as headaches, jaw pain or worn down teeth. It can disturb the deeper stages of sleep. Your teeth may need to be protected with a night splint worn in your mouth between the upper and lower teeth. Treatment involves removing stimulants, reducing alcohol and managing stress.

SLEEP TERRORS AND SLEEPWALKING

Sleep terrors and sleepwalking usually happen between one and three hours after going to sleep, and happen during non REM sleep stages. The events usually cannot be remembered. They are both associated with lack of sleep, erratic sleep schedules, and life stresses.

NIGHTMARES

Nightmares usually happen during REM sleep. Treatment involves reducing life stresses, treating anxiety, avoiding excess alcohol, and avoiding the use of night sedatives.

HABITS FOR A BETTER NIGHT’S SLEEP

Sometimes all you need for a good night’s sleep is to improve some of your sleep habits.

• Check that you have a comfortable, supportive mattress and pillow that are not too old.
• Make sure the bedding is suitable for the weather conditions.
• Make sure your room is not too light or too noisy. Heavier curtains and ear-plugs are possible solutions.
• Medical problems can affect sleep such as frequent trips to the toilet or pain.
• Check if any of your medications or supplements can contribute to sleep problems.
• Exercise helps to relieve stress, improve daytime alertness and night-time sleep quality. Exercise early in the day. Afternoons are fine, but finish exercising several hours before your scheduled bedtime.
• Set up a bedtime ritual to help you to wind down. Dim the lights in your home about an hour before you go to bed. Turn off computers, electronic devices, televisions and other sources of light and stimulation.
• Have a warm bath, head to bed when you feel sleepy and set a regular time for getting up. Go outside soon after waking to expose yourself to morning sunlight. Make sure you give yourself enough bed time to get the amount of sleep you need.
• Maintain a healthy weight. Limit fatty foods, spicy foods and refined carbohydrates. Avoid eating large meals too close to bedtime.
• Alcohol may make you sleepy but it disrupts normal sleep patterns and worsens snoring and obstructive sleep apnoea.
• Cut out all sources of caffeine (medicinal, coffee, tea, cola drinks, chocolate) after about 3 pm then work backwards in the day from there, down to an average of zero to two coffees or the equivalent a day (early in the day).
• Nicotine is a stimulant and smoking also makes snoring worse because it inflames the soft tissues in the nose and back of your throat.
• If something is on your mind, try to talk it through with a family member, a friend or a work colleague early in the evening and then put it on the “to do list” for tomorrow.
• Stressful life events such as job loss, financial problems or relationship difficulties cause stress. Anxiety and depression can also show up as sleep problems. Counselling may help you to resolve these issues.
• Melatonin is the hormone secreted at night by a gland near the brain, which gives the signal to sleep. It is sometimes used for a few weeks to rest the sleep rhythm. Ask for medical advice about the timing and doses of melatonin.
• Tryptophan is a precursor of melatonin, so tryptophan-rich foods such as warm milk can boost melatonin levels.
• Medication may be prescribed by your doctor after you have been fully assessed.

HERBAL THERAPIES

Common herbal treatments for insomnia include valerian, lavender, camomile and lemon balm. You can find out more about a better night’s sleep in the book.

ULTIMATE WELLNESS by Prof Kerryn Phelps AM

Acupuncture is part of an integrated system of primary health care, known as Traditional Chinese Medicine (TCM) that has an uninterrupted history of development dating back thousands of years in China and other parts of East Asia.

The origins of acupuncture in China can be traced back at least two thousand years, making it one of the oldest and most long-standing health care systems in the world.

Today, acupuncture is an effective, natural and increasingly popular form of health care that is being used by people from a wide range of cultural and social backgrounds.

Acupuncture takes a wholistic approach to understanding normal function and disease processes and focuses as much on the prevention of illness as on the treatment.

When healthy, an abundant supply of qi (pronounced chee) or “life energy” flows through the body’s meridians (a network of invisible channels through the body). If the flow of qi in the meridians becomes blocked or there is an inadequate supply of qi, then the body fails to maintain harmony, balance and order, and disease or illness follows. This can result from stress, overwork, poor diet, disease pathogens, weather and environmental conditions, and other lifestyle factors and becomes evident to TCM practitioners through observable signs of bodily dysfunction. TCM practitioners look carefully for these signs of health and dysfunction, paying particular attention not only to the presenting signs and symptoms, but also to the medical history, general constitution, and the pulse and tongue.

Acupuncture treatment involves the insertion of fine, sterile needles into specific sites (acupuncture points) along the body’s meridians to clear energy blockages and encourage the normal flow of qi through the individual. The practitioner may also stimulate the acupuncture points using other methods, including moxibustion, cupping, laser therapy, electro-stimulation and massage, in order to re-establish the flow of qi.

As a natural form of healing, acupuncture has the following benefits:

• Provides drug-free pain relief;
• Effectively treats a wide range of acute and chronic ailments;
• Treats the underlying cause of disease and illness as well as the symptoms;
• Provides a wholistic approach to the treatment of disease and illness, linking body, mind and emotions;
• Assists in the prevention against disease and illness as well as the maintenance of general well-being.

Acupuncture is known to treat a wide range of disorders including:

• Neurological conditions such as headaches, migraines, difficulty sleeping, nervous tension, stroke, some forms of deafness, facial and inter-costal neuralgia, trigeminal neuralgia, some forms of paralysis, sequelae of poliomyelitis, peripheral neuropathy, noises in the ears, dizziness, and Meniere’s disease.
• Cardiovascular disorders such as high or low blood pressure, fluid retention, chest pain, angina pectoris, poor circulation, cold hands and feet, and muscle cramps.
• Respiratory conditions such as bronchial asthma, acute and chronic bronchitis, acute tonsillitis, rhinitis, sinusitis, hay fever, chronic cough, laryngitis, sore throat, influenza and the common cold.
• Digestive system disorders such as toothache, post-extraction pain, gingivitis, mouth ulcers, hiccough, spasms of the oesophagus, gastric and duodenal ulcers, gastric hyperacidity, gastritis, heartburn, hiatus hernia syndrome, flatulence, paralytic ileus, colitis, diarrhoea, constipation, haemorrhoids, liver and gall bladder disorders, and weight control.
• Urogenital disorders such as cystitis, prostatitis, orchitis, low sexual vitality, urinary retention, kidney disorders, nocturnal enuresis, and neurogenic bladder dysfunction.
• Gynaecological and obstetric disorders such as premenstrual tension, painful, heavy or irregular, or the absence of periods, abnormal uterine bleeding or discharge, hormonal disturbances, disorders associated with menopause, prolapse of the uterus or bladder, difficulty with conception, and morning sickness.
• Skin conditions such as eczema, dermatitis, psoriasis, nerve rash, herpes zoster, acne, scar tissue and resultant adhesions, hair loss and dandruff.
• Eye conditions such as visual disorders, red, sore, itchy or watery eyes, conjunctivitis, simple cataracts, myopia in children, and central retinitis.
• Musculoskeletal disorders such as osteoarthritis, sciatica, lumbago, weak back, low back pain, rheumatoid arthritis, gout, tenosynovitis, shoulder and neck pain, cervicobrachial syndrome, “frozen shoulder”, and “tennis elbow”.
• Sporting injuries such as sprained ankles and knees, cartilage problems, corking and tearing of muscles, torn ligaments and bruises.
• Psychological conditions such as depression, phobias, emotional disturbances, anxiety, nervousness and addictions such as smoking.

* The disorders above which appear in bold have been recognised by the World Health Organisation (December 1979) as having been successfully treated by acupuncture. The disorders which do not appear in bold above are other common disorders which have been found to respond well to acupuncture.

Please contact AACMA if you would like further information on acupuncture, or if you would like the contact details of qualified acupuncture practitioners in your local area.

Five Element Acupuncture

When acupuncture is used to treat only immediate symptoms it is called formula acupuncture. This type of acupuncture can be very effective in relieving the symptoms for a time but it may not be treating the cause of the person’s discomfort. A five Element acupuncturist is carefully trained in understanding natural laws and using these to diagnose, can assist the body, mind and spirit to move back into full health.

Five Element Acupuncture is an ancient form of acupuncture that works by treating a person at the levels of body, mind, heart and spirit. By doing this it helps a person move back into harmony with themselves, their emotions and their life as a whole.

This harmony is achieved by looking at the person as a whole being as well as understanding their symptoms. A Five Element practitioner places great importance on having a thorough understanding of the person, their environment, their history and the Five Elements working in their life.

The Five Elements are: Fire, Earth, Metal, Water and Wood. Each of these help create who we are and how we function in the world. Have a look through the Five Elements and see which one corresponds closest with who you are!

When acupuncture is used to treat only immediate symptoms it is called formula acupuncture. This type of acupuncture can give ready relief for a time but it may not be treating the cause of the persons discomfort. A Five Element acupuncturist is carefully trained in understanding natural laws and using these to diagnose, can assist the body, mind and spirit to move back into full health.

The practitioner will look for disharmony in the energy of the body through various ways. They will look for blocks between the acupuncture meridians flow like rivers around the body. They will look for which of the Five Elements is weakest and how that effects the person as a whole. They will look for how they can support the persons spirit through choice of acupuncture points and help them move back into a better relationship with themselves and the world around them.

The Bourke Street Clinic acupuncturists: Amanda Tanner.

Our practitioners are able to manage all common childhood health issues.  They can provide nutritional advice (including breastfeeding advice), immunisations and assessment of growth and development.

They are able to assess and provide management advice on issues such as bed wetting and delayed toilet training and behavior problems.

If your child has allergy or you think your child has an allergy, our doctors and dietician can make an assessment and provide tailored advice and management.

No matter how positive or optimistic your usual nature might be, being told you have cancer turns your world upside down, at least for a while.  The first reaction is usually one of shock, or surrealism, “This can’t be happening to me!” You might have had dozens of routine screening tests, never really expecting one to come back with bad news, or you might finally have an explanation for symptoms you have been experiencing.

Once you are told the likely diagnosis, you will initially have a million questions:

“Why me?”

“How did this happen?”

” What does this mean to me and my family?”

“What are my chances of recovery?”

“What specialists will I need to see and what treatments will they recommend?”

“What else can I do to improve my chances of a cure or remission?”

You may also feel many conflicting and intense emotions: fear, anxiety, despair and hope.

You will be faced with a barrage of tests and information, which can be confusing and have you feeling scared and powerless.  The advice you are given and the decisions you make will determine what treatment you have, and this will in turn help to determine your future.  It is important for you to know that you are not powerless. The more information you have, the more confident you will feel to engage in the decision-making process. Obviously you will rely heavily on the experience and advice of your medical experts, but once you have that information, you are the one who will have to make the final decisions and give informed consent for any treatment.

Immediately after diagnosis, your doctors will guide you towards treatment options with a variety of goals:

1. curing your cancer,
2. getting your cancer to a manageable state, or
3. relieving discomfort caused by the cancer for as long as possible.

These “cancer-specific treatments” will be recommended by your GP, surgeon, medical oncologist or radiation oncologist.

It is possible that you will also be offered treatments which fall outside of the mainstream biomedical “surgery, chemotherapy, radiotherapy, immunotherapy” set.  More commonly though, in my experience, people find they have to proactively hunt around outside of established mainstream cancer services for advice on the additional treatments they can use to help make the cancer treatment process easier and, possibly, more effective.

Advice on whether a cancer-specific treatment is warranted at all, or which combination of chemotherapy is right for your particular cancer, or which radiotherapy or surgical procedure is best in a particular case is a matter for individual assessment.  It is also a fast-moving field where new treatments come along all the time, and clinical trials are conducted to test them.  If new treatments prove themselves in clinical trials to be superior to existing treatments they will become part of the generally accepted treatment protocol.

In my experience, patients will attend our clinic at a variety of stages along their cancer journey.

There are those patients who see our doctors and other practitioners regularly for their usual health screening or disease management, and we may have detected their cancer as part of their regular healthcare process.  We may have arranged the investigation of symptoms such as a lump or pain or a change of bowel habit that led to a cancer diagnosis.

Where we are involved in a patient’s care from the outset, we are able to guide them to the right specialists and integrate and interweave adjunctive therapies safely throughout their cancer-specific treatment including preparation and support throughout treatment.

In many cases, patients seek us out because they have already been diagnosed with cancer and want a plan for getting through treatment. Some patients are able to work with their general practitioner to put together an integrative plan, but unfortunately some patients encounter resistance or hostility to the suggestion of some treatments that are considered to be outside of the “mainstream”.

Then there are the patients who have been through cancer-specific treatment without integrative support and find their way to us because they are struggling with their recovery.  Treatment has left them feeling fatigued, drained, depressed and depleted.

With the right information and professional guidance, you can protect yourself  from some of the  negative impact of cancer treatment on your physical and emotional health.

There are many lifestyle changes, activities and adjunctive or “complementary” therapies that you can apply alongside your specific cancer treatments that will make things easier for you by relieving or preventing side effects, improving the effectiveness of specific treatments or helping you to rehabilitate physically and emotionally.

EXCERPT FROM “THE CANCER RECOVERY GUIDE” by Prof Kerryn Phelps AM

I have been suffering lower back pain for some time. I admit I’m about 20kgs overweight, but could this really be affecting my back?

Being overweight definitely contributes to back pain.  Excess weight, particularly if it is carried in your mid-section, creates an abnormal posture of the spine and puts an extra strain on the muscles and ligaments in your lower back.  Osteoarthritis of the spine is also a common cause of low back pain and is more common in people who are overweight.  A physiotherapist can help you with exercises to strengthen the muscles in your back and core. Our dietician Jaime can help you with an eating plan for weight loss, and our acupuncturist Amanda can help pain management with acupuncture.

I have heard that it’s possible to manage back pain (or any chronic pain) using a type of thinking. Could you explain how this works please?

There is growing concern about the use of strong pain medication for chronic low back pain. Strong motivation to get better and an optimistic outlook are known to improve results for people with chronic back pain. Psychological treatment to learn pain management skills (such as pain distraction and relaxation/stress management techniques) is also beneficial. Research tells us that mindfulness meditation and cognitive behavioural therapy often work better than pain medications and other medical treatments for chronic back pain. Dr Lucy Herron has a special interest in mindfulness.

I sit for long periods at my desk each day and always leave work with an aching back. Is there anything I should be doing to help myself during the day?

Prolonged sitting is hard on your back.  Even though you have a job that requires you to be at your desk for long periods, there are some things you can do.

• Stand up when you are on the phone
• Stand up to read documents and when you are waiting for computer downloads
• Position items in your desk so you avoid reaching and twisting movements.
• Take a walk during your breaks instead of just going to sit in a different location.
• Use the stairs instead of the elevator
• Have meetings while walking instead of sitting.
• Work on your general fitness.
• Make sure you have an excellent quality chair with adjustable seat height and a lumbar support. It is a worthwhile investment.

For years, I’ve been a jogger but now my back pain is so bad I can’t run anymore. I thought I was doing the right thing by exercising and now I learn I’ve been harming myself. What are some good exercises for people with back pain who want to remain fit?

You can’t necessarily blame the jogging for your back pain.   I would suggest you get an individual exercise program from a sports physiotherapist or exercise physiologist. Generally speaking though, it is essential to keep your muscles well-toned and your level of aerobic fitness up.  Find types of exercise that challenge you but do not cause pain.  For example walking, some swimming strokes, aquafitness, Tai Chi and yoga (the instructor will need to know you have back problems) can keep you moving.  Make sure you do a series of gentle stretches before and after exercise.

Is it better to choose a chiropractor, an osteopath or a regular physiotherapist to get help for an aching back?

There is no simple answer for this question.  Some people find that a particular approach or a specific health professional is able to help them with their back pain where others might find that a different approach works for them.   Most people with mechanical low back pain find a combination of physical “hands on” therapy, analgesia, back exercises and back care instruction most helpful. First try to confirm the cause of your back pain.

When would a doctor recommend surgery for back problems such as a prolapsed disc? How successful is back surgery? 

The majority of people (around 90%) with a prolapsed disc get better without surgery.  You would need an MRI and a surgical opinion if your symptoms were still causing problems after 3 months or if there were signs of significant pressure on a nerve.  Surgery involves removing the protruding part of the disc to make more room for the nerve being compressed, and it has a high rate of success in expert hands.  If you have difficulty with bowel or bladder function, decreased sensation around your genitals, or progressive leg weakness, this may be an indication of a medical emergency.   These days, minimally invasive surgical techniques are used where the scar is very small and recovery is expected within weeks.  If you are considering surgery, talk to your surgeon at length about the technique, possible dangers and expected recovery time.

For years in my youth, I sunbaked and now I’m paying the price. I’m 70 and the spots vary in size and in colour from beige to grey to dark brown! It looks awful. Surely there is a solution?

There are various cosmetic techniques to remove pigmentation from sun-damaged skin. Options include topical peels, laser, IPL (intense pulsed light), dermabrasion and bleaching creams. A regular skin check for early signs of skin cancer will be essential for you too. One of our GPs can assess you and a cosmetic dermatologist can advise you on the best approach for your skin type.

Is there a way of treating keratosis pilaris?

It’s a common genetic condition where there are rough follicular spots, which may be skin-coloured, red or brown. It is usually on the upper arms, but can be on your back, thighs, cheeks and forearms. Use a non-soap cleanser and rub the affected area gently with a pumice stone or exfoliating sponge in the shower or bath. Then moisturise regularly. Topical retinoid creams may help.

I get terrible reactions to mosquito bites. The other day, my hand blew up and my wrist looked like a pie. I take an antihistamine, which does help with the swelling, but is there anything else I can do?

Some people do react to mosquito bites worse than others. The main strategy is to avoid being bitten, so make sure there are insect screens on your doors and windows, and wear long sleeves and pants when mosquitos are about. Eliminate standing water around your home. You can apply a mild hydrocortisone cream to the sting and take an antihistamine to calm down stronger allergic reactions.

How do I know if a painful rash on my side is shingles?

Shingles is caused by the varicella-zoster virus and is characterised by clusters of painful tiny blisters along the distribution of a nerve. It is caused by reactivation of the chickenpox virus. Pain can persist once the rash subsides. Definitive diagnosis is by a swab testing for virus in the fluid sampled from a blister. Get to your GP within 72 hours of the rash occurring to start treatment with anti-viral medication. Ask about a vaccine available for older adults.

I have white spots on my chest. Are these sun spots? Should I be worried?

White spots could be anything from vitiligo to pityriasis alba. It could also be fungal, dermatitis or sun-related. Obviously, it’s best for your GP to look at it.

I’m 33 and have a pimple on my face that won’t go away. It’s been there for a few weeks now. Is it likely to be skin cancer?

It might be a pimple or a sebaceous cyst. If you are concerned about a lump or a mole that has changed, or a sore that doesn’t heal, you need to see your GP to have it assessed and also have a general skin check.

I don’t sunbake and I protect myself from casual sun exposure, but I do have sunspots. Do I still need to get them checked regularly for skin cancer?

Check your own skin or have a friend do it every three months. Don’t forget tricky areas such as underarms, hands and feet, ears and scalp. An annual skin check with your GP is an important preventative measure. If any sunspots grow, change colour, or itch or bleed, see your doctor urgently. Skin cancer risk rises if you have fair skin, a history of sunburn, abnormal or irregular moles, a family history of skin cancer, weak immunity, or you are ageing. Your sun exposure in childhood has a delayed effect in later years.

I’ve read that having wrinkles on your face is a sign of thin bones. Is this true and, if so, what should I do about it?

Researchers at the Yale School of Medicine tested this theory on women within three years of menopause. They found that the firmer the skin on the face and forehead, the greater the bone density, and more wrinkles meant lower bone density. At this stage, it is just an observation, so bone density testing is still the best way to assess the risk of fracture from osteoporosis.