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Monthly Archives

September 2017

Sep 30
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Dealing with Dementia – Tips for Addressing the Practical Needs of Dementia Sufferers

By Elderly and ageing, Mental Health

Caring for someone with dementia is a life-changing responsibility. Whether you choose to be the primary carer or part of a wider team, dementia is a condition that will require a lot of love, compassion and patience. Planning ahead can help your family be prepared for the challenges and rewards that are in the future. Here are some practical areas to keep in mind.

Nutrition

Eating and drinking needs to be carefully monitored, even if they are in an aged care home, because people with dementia can forget to eat and can also have problems with swallowing. If you have checked with a doctor that there isn’t a treatable reason behind a lack of appetite (such as dental pain or depression), try offering smaller meals regularly, preferably made of familiar foods. In later stages you may need to demonstrate chewing and consider nutritional supplements. Don’t forget to offer lots of liquids, especially in hot weather.

Hygiene

People with dementia often lose interest in caring for themselves, especially in the area of basic hygiene. Choose a time when they are calm and create a relaxing, soothing environment with everything laid out and simple instructions. People with dementia might have fears that you can help provide a solution to; for example, a fear of falling might need a sturdy shower seat with a handheld shower head.

Continence

Losing control of the bladder/bowel commonly occurs in dementia, and it’s important to maintain as much privacy and dignity as possible. Make going to the toilet as easy as possible, with clear lighting at night and bathroom installations to help them get on and off, and clothing that is easy to fasten and unfasten. People often fall into patterns of when they use the toilet and give non-verbal cues for when they need to go, so you can use those patterns to help suggest they go to the toilet. Continence pads and aids are available if necessary.

Support

As a carer of someone with dementia, it is more important than ever that you look after your own basic needs, as well as theirs. You don’t have to do it alone. Get financial, emotional and physical assistance wherever possible. A National Dementia Helpline is available on 1800 100 500 if you need information. Other groups include Alzheimer’s Australia, Dementia Behaviour Management Advisory Service, and the Commonwealth Home Support Programme.

Your GP can provide further information about support networks available to provide care for your loved one. When caring for someone with dementia, and especially when looking after their practical needs, it’s a good idea to establish an ongoing relationship with a GP so that you can work together to address health concerns as they come up. A good support network and lots of information goes a log way to ease the challenges of caring for a loved one with dementia.

Click here if you would like to book in to see a GP to discuss dementia –>

Sep 18
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Meditation – It’s Not What You Think

By Lifestyle, Mental Health

While meditation has often been associated with Eastern religions, different styles of meditation are practiced in most of the major religions and philosophical practices. In modern times, non-religious meditation has become more popular as the scientific evidence of its benefits keeps building up. Here are some facts about meditation that will have you looking for inner peace.

Meditation can change your brain

Many studies have proven that meditation can reduce anxiety and stress, and can even help with depression. Meditation and relaxation techniques have been shown to decrease cognitive decline. Meditation has been seen to increase people’s overall feelings of well-being, making them feel happier and calmer in everyday life.

Meditation has very real health benefits

Other potential outcomes include benefiting the central nervous system, the immune system, improving lower back pain, and promoting relaxation. Having lowered levels of stress and anxiety can help your body to deal with illnesses, and can even help lower blood pressure.

Meditation doesn’t have to be done on the floor

While many people visualise the cross-legged lotus position when thinking about meditation, the truth is that meditation can be done anywhere that you are relaxed and comfortable. Sitting on a chair or a bed is perfectly fine, but try to avoid somewhere you are likely to fall asleep. Some people even prefer to meditate while moving – either slow, gentle movements such as yoga or tai chi, or even while doing repetitive movements like housework.

Meditation has different techniques

Meditation comes in many varieties. The type of meditation used has been shown to have a different effect on different people, meaning that if one method is not working, it might be helpful to try another kind. Some basic suggestions are:

  • Focusing on an object – focus your attention on an object, noticing how it looks and sounds, the colours and shapes, any patterns you can see. Try not to actively think or analyse, just peacefully observe.
  • Emptying the mind – letting the mind clear and not letting any specific thoughts enter.
  • Using a mantra – repeat a word or phrase over and over, in time with your breath, to focus your attention.
  • Mindfulness – focusing on the neutral observation of inner experiences like thoughts, memories, feelings or sensations.
  • Breathing – focus your attention on your breath coming in and out of your nostrils while you relax.

Meditation can be taught

While many meditation practices can be self-taught, some people benefit from lessons and prefer to be in a community.  The benefits of meditation come from regular practice, so having a class can help you make meditation a habit.

If you are having serious problems with anxiety, stress or depression, make sure you discuss it with your GP before starting any new program.

Sep 08
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Fighting Fit Females – 5 Factors that Influence Women’s Health

By General Wellbeing, Lifestyle, Women's Health

This year, the Women’s Health Week focus was on 5 major health concerns that affect women. Most of these issues relate to each other – for example, getting healthy levels of exercise will help you sleep, improve your bone health, relax your mind and avoid cardiovascular disease. Have a look at these commonly neglected areas of women’s health, and plan how you can make small changes that have big effects on your health.

Heart Healthy

Heart disease is the leading cause of death for Australian women, so it’s important to take cardiovascular disease very seriously.  Factors like family history and age can’t be changed, but there are many lifestyle choices that will improve your chances of avoiding cardiovascular disease – eating well, moving more, and paying attention to your mental health all influence blood pressure and heart health. Seek help early, be aware of the signs of heart attack (they may not be what you think) and have regular check-ups to keep heart healthy.

Clear Mental Clutter

Mindfulness is fully supported by science as a method to counter depression, anxiety and stress.  Mindfulness means disengaging from all the stress of worrying about the future or dwelling on the past, and taking time to concentrate on the present. There are many different ways you can practice mindfulness, and great resources available online. You have everything you need to start right now – so set some time aside, find a guided mindfulness exercise to get you started, and begin your journey of decluttering your mind.

Strengthen Your Frame

Women are particularly susceptible to weakened bones or osteoporosis, but there are some easy ways to fight back. Getting regular sunlight helps vitamin D production. Regular weight-bearing physical activity, where you use your body to work against gravity, helps strengthen bones. Finally, a diet rich in calcium will build up your bones and allow them to perform their many vital functions.

Get Active

Exercise has a positive impact on nearly every part of your life, yet most of us don’t get enough. It can feel daunting to start an exercise program, but don’t think in terms of marathon training – little changes add up fast. Ideally, women should be aiming for at least 2 ½ hours of moderate intensity exercise over the course of a week, with strengthening exercises on at least 2 days. Try to tackle the reasons you might avoid exercise, and make small, lasting changes to see the benefits.

Get Enough Sleep

Sleep is often undervalued, but not getting enough can have far reaching consequences for our physical and mental health. Establish a good bedtime routine to help you nod off. Turn off screens at least 2 hours before bedtime, and aim for around 7-9 hours per night. Caffeine consumption is a bad cycle to get into – it stops you sleeping, and people who haven’t slept enough often resort to caffeine to feel alert again. 10 minutes of brisk exercise is much more energising than caffeine, and is less likely to keep you awake at night.

If you have concerns in any of these areas or need ideas on how you can make changes, your GP is a great place to start. Making small, permanent changes (instead of grand plans you might not stick to) will start you on the path to better health.

Sep 07
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Managing your Asthma

By Asthma, Chronic Disease

Asthma can be confusing because it means different things to different people – from wheezing after a short run, to being admitted to hospital. If you or someone you know has been diagnosed with asthma, it’s important to know that asthma is a manageable condition. While there might not be a cure, here are some key areas that can help you get control over the symptoms.

Asthma action plan

An asthma action plan is written in conjunction with your doctor, and tells you what medications you should take, how to tell if your asthma is getting worse, what to do if you have worsening symptoms, and what to do in the event of an asthma attack. If you find that you are having symptoms more than once or twice a week, your asthma could probably be better controlled. Chat to your GP about starting or updating your plan, as your needs will change over time.

Correctly using your inhaler

If you do not use your inhaler correctly, you will not get the full dose of medicine – and up to 90% of people are thought to be using their puffers incorrectly. There are many different types of inhalers available, so there is potential for change if your current model is not working for you. Spacers can also be used help you get the whole dose of medicine, so children should always use a spacer for both preventative and reliever puffers, and adults may be recommended to use them with preventative puffers. There are different types of spacers as well, so work with your doctor to find the right combination for you.

Identifying triggers

Asthma can be triggered by many factors or combination of factors. It could be a cold that you catch, something you inhale such cold air or irritants in the air, strong emotions, physical activity, food or alternative medicines, or other factors in your environment.

Some triggers you should avoid, such as smoking and air pollution inside. Some you can’t really avoid, such as catching a cold or stress – but you should try to minimise your risks. Other triggers like exercise, sex and laughing shouldn’t be avoided. If you find these triggers are causing asthma episodes, you and your doctor should consider a change in your management plan and medication so you can maintain your quality of life.

Complimentary therapies

There are some well-researched practices that you can speak with your doctor about using to help manage your asthma. Caffeine has been shown to increase lung capacity, and there are some promising signs that eucalyptus oils can help. Other therapies such as acupuncture, herbal medicines and supplements, breathing exercises and hypnosis may also help, but do not have enough evidence to say with certainty that they are safe and effective.

Managing your symptoms is a team effort. If you would like a review of your asthma management plan, talk with your GP to discuss what could work for you.

Click here to book an appointment with a GP to discuss asthma management –>

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