Newsletter "Your Health"
YOUR HEALTH. Edition 54, autumn 2010
- Flu vaccine now free for more people
- Comfort eating. Do you eat to relieve stress?
- Acupuncture. Does it really work?
- When is your next Pap smear due?
- Diabetes. Regular eye checks are vital.
- Influenza shots for children
- Is your child getting enough exercise?
- Recipe: Roast tomato frittata
- Laughter is the best medicine
Flu vaccine now free for more people
Anyone at risk of serious health complications from the flu can now get free seasonal flu vaccine from their GP after the government recently extended the free flu vaccine program.
An additional 2.2 million Australians are now eligible for the free* vaccine, including:
Those with chronic health conditions, e.g.
- Heart disease
- Lung conditions such as severe asthma, cystic fibrosis, COPD
- Other chronic medical conditions such as diabetes, kidney failure, neurological conditions, low immunity and cancer
- Pregnant women
- Indigenous people from 15 – 49 years
Free vaccine will continue to be available to all people aged 65 years and over and indigenous people aged 50 years and over.
Those who are not eligible for free vaccine can purchase it with a private script.
The seasonal flu vaccine is recommended to anyone over 6 months of age who wishes to reduce the risk of catching the infection.
What about swine flu?
The seasonal flu vaccine for 2010 gives protection against 3 virus strains, including pandemic influenza H1N1 2009 (swine flu). It can be safely given to those who have already been vaccinated against swine flu.
Swine flu vaccine is free* and is recommended for all Australians from 6 months of age.
Safety of the flu vaccine
In spite of what many people think, flu vaccination is safe. Some people experience soreness and redness at the injection site or a mild fever for 1-2 days. There is an extremely low risk of an allergic reaction and serious complications are rare.
Flu vaccine does not contain live virus and cannot give you the flu. It can be given safely in pregnancy. However, you should not have it if you have a severe egg allergy.
New ‘intradermal’ flu injection available
Healthy adults aged 18-59 now have the choice of the traditional intramuscular needle or the new intradermal micro-injection, which is given just beneath the surface of the skin.
It uses a tiny needle which is much shorter (1.5mm instead of 16mm) and narrower than the conventional needle. A smaller dose of flu vaccine is also required (0.1ml instead of 0.5ml).
The vaccine is as safe and effective as the conventional injection. Skin reactions (redness, swelling, pain, itch) are common but are usually mild and settle within 1-3 days.
The intradermal injection can be purchased with a private prescription. It is not available as part of the free seasonal flu vaccine program.
Influenza: www.fightflu.gov.au
Swine flu: www.healthemergency.gov.au
* a consultation fee may be payable
Comfort eating. Do you eat to relieve stress?
Do you sometimes comfort yourself with food when you are stressed, angry, bored, sad or lonely? Comfort eating can derail your efforts to lose weight and can lead to significant weight gain. Fortunately, there are strategies which can help you take control.
The key to losing weight is low-fat, high-fibre eating and regular exercise. However, often this is not enough. Poor eating habits and psychological factors such as comfort (or emotional) eating can sabotage your best efforts.
Comfort foods are often high kilojoule, sweet or fatty and may make you feel better temporarily.
However, after a comfort binge, you have the added burden of guilt for overeating. This can lead to a vicious cycle. Your emotions trigger you to overeat, you beat yourself up for doing it, feel bad and overeat again.
How to get control
- If stress is a problem, try to deal with the cause. Learn a stress management strategy such as yoga, meditation or muscle relaxation.
- Ask yourself if your hunger is physical or emotional? If you ate recently and your stomach is not rumbling, you’re probably not hungry.
- Keep a food diary. Record what, how much and when you eat, hunger levels and how you are feeling. This may reveal links between food and mood and help identify eating triggers.
- Get the support of family and friends.
- Distract yourself. Instead of reaching for a biscuit, go for a walk, read or call a friend.
- Remove temptation. Don’t keep your comfort foods at home or in the office.
- Don’t diet too strictly or banish all treats. This can increase your food cravings.
- If you have the urge to snack, choose a low-fat, low-kilojoule snack, such as fresh fruit or vegetables with fat-free dip.
See your doctor if you still can’t get control. Counselling can help identify the underlying cause and help you learn new coping skills.
www.mayoclinic.com - search ‘emotional eating’
Acupuncture. Does it really work?
Acupuncture has been used in Traditional Chinese Medicine (TCM) for thousands of years for pain and other conditions. It is now popular in western society, but is it effective?
What is acupuncture (AP)?
Acupuncture involves stimulating specific points on the body (acupoints) with thin metal needles or low dose laser. According to TCM, pain and illness occur when the flow of qi (vital energy) along pathways (meridians) is blocked. AP is thought to unblock this flow of energy.
Modern scientists have now worked out many of the nerve pathways that acupuncture stimulates to bring about its effects on the body. The placebo effect may also play an important role in some cases.
Does acupuncture work?
There have been numerous studies on acupuncture in recent years. For some conditions, more research is needed before definite conclusions can be made. However, there is good evidence for the following disorders:
Pain. Particularly chronic low back pain, acute and chronic neck pain and knee pain. Several types of headache, including migraine.
Nausea and vomiting, for example from pregnancy, chemotherapy and surgery.
Infertility. AP can increase the success of IVF.
Is it safe?
Acupuncture by an experienced medical practitioner is generally very safe. Serious side effects are rare and include the puncture of an organ (e.g. lung or kidney) or nerve.
Be sure to select a practitioner who is properly qualified (completed a 4-5 year degree) and is registered with a professional association.
Make sure single-use, disposable needles are used. Unclean needles can cause infections or transmit infectious diseases such as hepatitis B.
Do not rely on a diagnosis by a practitioner who does not have substantial medical training. See your GP for an assessment first.
www.nccam.nih.gov/health - search ‘acupuncture’
When is your next Pap smear due?
Are you one of the 40% of women who are not having a Pap smear every 2 years? Regular Pap smears can detect early changes in the cells of the cervix (neck of the womb) which may lead to cancer if untreated.
All women over 18 who have ever had sex (including with other women) need a Pap smear every 2 years until the age of 70, as the risk of cervical cancer increases with age. The first test is done between 18 and 20, or 1-2 years after you first have intercourse, whichever is later.
Some women who have had a hysterectomy still require regular Pap smears. Ask your GP.
What about the HPV vaccine?
Human papillomavirus (HPV) is the main cause of abnormal Pap smears and cervical cancer and is passed on through sex. The HPV vaccine gives good immunity against HPV from future partners and can be given up to the age of 45.
As the vaccine does not prevent all cervical cancers, it is still important to have regular tests.
What if I have an abnormal result?
Over 90% of Pap smears are normal. Most changes are low grade and simply require a repeat test in 12 months. Usually the changes clear up without treatment.
If more advanced (high grade) changes are found, you may be referred for a colposcopy, an examination of the cervix under magnification. Abnormal areas can be removed before they develop into cancer by freezing, laser, burning or surgery under local or general anaesthetic.
Cancer is rare in women who have regular tests.
When was your last Pap smear?
Your doctor can advise you when your next Pap smear is due. The Pap smear register also keeps a confidential record of your results and can be contacted on 13 15 56.
www.cancerscreening.gov.au
Diabetes. Regular eye checks are vital.
All people with diabetes should have regular eye checks. Diabetes can cause loss of vision and blindness which is preventable if detected early. When was your last check?
Diabetes damages the very fine blood vessels in the retina (diabetic retinopathy). The retina is a thin layer lining the inner surface of the eye.
Diabetic retinopathy affects vision in two ways:
Macular oedema: leakage of fluid and swelling at the centre of vision (macula)
Proliferative retinopathy: growth of new and fragile blood vessels which can bleed easily and cause cloudy vision and scarring
Diabetes also increases the risk of cataracts (clouding of the lens), reducing vision further.
Who is at risk of retinopathy?
Everyone with diabetes. The longer you have diabetes, the greater the risk. After 15 years, about 3 out of 4 diabetics have some retinopathy.
The risk is increased further by:
- Poor control of diabetes (aim for HbA1c < 7)
- Raised blood pressure (aim for ‘systolic’ BP <130)
- Elevated cholesterol and triglycerides
Have your eyes checked regularly
All people with diabetes should have their eyes examined at least every 2 years.
Don’t wait until you detect a problem as retinopathy can be quite advanced before you notice any deterioration. Also see your doctor without delay if your vision deteriorates.
Treatment with laser therapy
Advanced retinopathy is treated with laser therapy, which involves using a concentrated beam of light to make small burns in the retina. Laser therapy cannot restore lost vision, but can prevent further damage.
Laser treatment is usually well tolerated but can cause some discomfort or even pain, temporary blurring of vision and increased glare.
Speak to your GP about getting an eye check.
www.nhmrc.gov.au - search ‘diabetic retinopathy’
Influenza shots for children
Influenza is a serious disease in children, who are at high risk of complications such as pneumonia. The flu can also aggravate chronic health problems such as asthma.
30% of young Australian children get the flu each year and nearly 1,500 are hospitalised.
Who should be vaccinated?
The seasonal flu vaccine can be given to children from 6 months. It is especially important for those with medical conditions that increase their risk of severe infection, such as heart conditions, lung diseases (e.g. asthma), diabetes, kidney problems and low immunity.
The seasonal flu vaccine for 2010 includes swine flu protection. Children over 6 months who do not get the seasonal flu shot are encouraged to have the swine flu vaccine.
Is the flu vaccine safe?
The flu vaccine is safe in children and gives good protection. Side effects are usually minor and include fever, a reaction at the injection site (redness, swelling and pain) and muscle aches, which may last 1- 2 days.
The vaccine is made of killed flu viruses and cannot give you the flu.
Your child’s chance of being harmed by the flu is far greater than the chance of being harmed by the vaccine.
Two doses required
Children under 10 years (not previously vaccinated) require 2 injections at least one month apart. In subsequent years, only a single dose is needed. Older children need only one dose.
The vaccine is given in autumn. It is free* for:
All kids in Western Australia under 5 years
Those with chronic health problems (above)
Kids 6 months – 10 years on long-term aspirin
For other children the vaccine is available on a private script from your doctor.
The swine flu vaccine is free* for all children.
www.public.health.wa.gov.au (go to the childhood flu vaccine campaign)
* a consultation fee may be payable
Is your child getting enough exercise?
Exercise is vital for children. As well as fighting obesity, it builds strong bones and cardiovascular fitness. It also helps reduce stress and enhances self-esteem.
Exercise in childhood helps establish a routine that could persist throughout life.
There are 2 golden rules for children:
1. Children need at least 60 minutes of moderate to vigorous physical activity every day. This should ideally be a mix of:
Structured activity, such as swimming, soccer, netball and tennis
‘Incidental’ activity, such as household chores, walking to school and general play
Try to arrange a variety of activities that are fun and suit their interests and skills. If your child is not active, begin with say 30 minutes and steadily increase the time. But more is better – even up to several hours per day!
Try to include 20 minutes or more of vigorous ‘huff and puff’ activities 3-4 days per week. Try to be a good role model and be active yourself. Make family outings more active. Go for a bushwalk or bike ride together or take the kids to the park. Involve them in family chores such as washing the car or walking the dog.
2. Children should not spend more than 2 hours a day on screen time for entertainment (e.g. computer games, TV, internet).
Be assertive. Parents have the right to turn off the TV! Here are some strategies to try:
Remove the TV from children’s bedrooms
Have specific no-TV times
Avoid having TV on in the background
Turn off the TV during meal times
Plan which TV shows to watch in advance
Make family rules for the TV or computer
www.healthyactive.gov.au > recommendations
Roast tomato frittata
This delicious low-fat, low-joule frittata serves 4.
Prep: 10min. Cook: 1hr.
Ingredients
- Cooking oil spray
- 250g punnet cherry tomatoes
- 3 eggs + 3 egg whites
- 200g low-fat ricotta
- ½ cup extra-light sour cream
- 2 tblspoons fresh oregano, chopped
- 2 cloves garlic, crushed
- 60g baby rocket leaves, to serve
Method
Step 1 Preheat oven to 200ºC. Spray a 20cm round cake pan with cooking oil. Line base and side with non-stick baking paper. Place tomatoes in pan. Cook in oven for 10 mins or till slightly collapsed. Reduce oven to 170°C.
Step 2 Whisk eggs, egg whites, ricotta, sour cream, oregano and garlic until combined.
Step 3 Pour egg mixture over tomatoes and lightly tap pan on bench to spread evenly. Bake for 45 minutes until just set. Remove from oven and set aside in pan for 10 mins.
Step 4 Carefully turn out frittata onto a chopping board. Cut into wedges and serve with rocket.
PER SERVE: Total fat 10g, sat fat 5g, protein 14g, carbs 10g, sugars 5g.
From: Australian Healthy Food Guide.
www.healthyfoodguide.com.au
Butter or margarine?
The Heart Foundation recommends margarine over butter. Margarine has less ‘bad’ saturated fat and more healthy unsaturated fats and helps keep your cholesterol in check. Margarine with added ‘plant sterols’ is even better.
Margarine and butter are equally fattening so, whichever spread you choose, use it sparingly.
From: Australian Healthy Food Guide.
www.healthyfoodguide.com.au
Laughter is the best medicine
There is good evidence that a hearty laugh has many health benefits.
What’s in a name?
A pregnant woman is involved in a car accident and falls into a deep coma for six months. When she wakes up she sees that she is no longer pregnant and frantically asks the doctor about her baby.
The doctor replies, “Ma’am you had twins! A boy and a girl. Your brother came in and named them.”
The woman thinks to herself, “No, not my brother... he’s an idiot!”
She asks the doctor, “Well, what’s the girl’s name?”
“Denise.”
“Wow, that’s not a bad name, I like it! What’s the boy’s name?”
“Denephew.”
