Newsletter "Your Health"
- Who wants to quit smoking?
- Whooping cough vaccine for adults
- Are you happy?
- Hormone replacement therapy. Back in favour
- Ear wax is good for you!
- Should I be tested for bowel cancer?
- Can breathing exercises help ease asthma?
- What is an HMR (home medicines review)?
- Bedwetting. Not so harmless
- Avoid cough and cold medicines
- You’re joking!
Who wants to quit smoking?
Only 16.6% of Australians over 13 years now smoke and most want to quit. Some new strategies can increase your odds of quitting successfully.
Start nicotine patches earlier
New research has identified a better way to use nicotine patches, which are traditionally started the day you stop smoking. Starting patches 2 weeks before quitting (while still smoking) doubles success rates compared to starting on quit day.
The ‘prequit’ method is for motivated quitters who are dependent on nicotine. You may be nicotine-dependent if you:
- Smoke within 30 minutes of rising, or
- Smoke ≥15 cigarettes daily, or
- Have had cravings or withdrawal symptoms (such as anxiety, restlessness) in previous quit attempts
The prequit method is safe and effective and is now being recommended by many smoking experts.
Use medication to quit
Smokers who try to quit without assistance have only a 3-5% chance of being smoke-free after 12 months. As a result, Australian guidelines now recommend that all nicotine-dependent smokers use medication when trying to quit. Advice and support from your doctor will improve your chances even further.
What medications work best?
The 2 most effective medications are:
1. Combined NRT (nicotine replacement therapy). This is the use of 2 different nicotine products at the same time, usually a nicotine patch combined with nicotine gum, lozenge, tablet or inhaler. Combined NRT is safe and is more effective than using a single product (e.g. patch only).
2. Varenicline, a prescription-only tablet taken for 12 weeks. It increases the quit rate 2-3 times more than using a placebo.
Abrupt versus gradual reduction
Gradually reducing your intake prior to quitting is now accepted as an alternative way to quit. Until recently, only quitting abruptly was recommended. Try cutting out the ‘easy’ cigarettes first or gradually extend the gap between cigarettes.
Special situations
Nicotine replacement products are now approved in pregnancy and can be used (except the patch) while breastfeeding. NRT can also now be used in heart disease and in adolescence (12-17 years).
Whooping cough vaccine for adults
What is whooping cough?
Whooping cough (pertussis) is a highly contagious respiratory infection caused by the bacterium Bordetella pertussis. Adults now account for over 80% of all reported cases.
What are the symptoms in adults?
Whooping cough usually starts off like a head cold, with a runny nose, fever and tiredness, and progresses to a dry cough. Adults often don’t have the distinct ‘whoop’ heard in younger children, making the infection difficult to recognise. Coughing spasms can last months and can be quite debilitating.
Who is most at-risk?
Whooping cough is most serious in infants under 6 months who are not yet fully vaccinated. It can cause brain damage, seizures, pneumonia and even death.
Adults (especially family members) are the main source of infection in infants, spreading germs through close contact when they talk, cough or sneeze.
Who should be vaccinated?
Immunity from previous whooping cough vaccination or even from the infection itself does not last forever. The 2008 Australian Immunisation Handbook recommends a single booster for the following adults:
- Adults planning a pregnancy, or for both parents as soon as possible after delivery. Other adult household members, grandparents and carers of young children should also be vaccinated
- Adults working with young children
- All healthcare workers
- Any adult who wishes to be vaccinated
The vaccine is combined with diphtheria and tetanus and sometimes polio vaccine.
Is the vaccine safe?
Whooping cough vaccine is safe and well tolerated. Side effects, e.g. fever and swelling at the injection site, are usually mild.
For more information: www.whoopingcough.com.au, www.ncirs.usyd.edu.au > the facts.
Is this your life? Your career is on track, you drive a nice car, own a plasma TV and send the kids to a good school. In other words, ‘it’s all good mate’.
Apparently it’s not so good. Australians have been dubbed ‘the miserable rich’ in many studies and reports. In spite of our economic prosperity, many of us still feel something important is missing and that our lives lack a deeper sense of personal contentment and fulfilment. Depression, suicide and anxiety have never been more common.
Money, money, money…
Professor Tim Kasser is a psychologist who has spent years conducting studies to determine the effect that materialism (money) has on people.
In his book, The High Price of Materialism, he concludes (like many other experts) that attaining wealth and possessions beyond our basic needs (such as food and shelter) does not increase our happiness or wellbeing in the long term. In fact, materialism actually reduces the quality of our lives.
Are you being true to yourself?
Is your desire for material goods leading you to work harder and harder? Are you creating a frantic life which is leaving you empty and unsatisfied?
Many of us base our lives around getting approval from others and are not doing the things we really want to do. Are you following your passions and dreams? Are you finding joy in your life? Are you really being true to yourself?
Is it time to turn on your light and shine? Are you ready to wake up your tiger?
Source: Wake Up Tiger, by Richard Sauerman.
Wake Up Tiger is an easy-to-read book which explores how many of us have lost our way in modern-day life. It offers some real and achievable solutions. By Richard Sauerman.
Hormone REPLACEMENT therapy. Back in favour
Hormone replacement therapy (HRT) is a safe and effective treatment for menopause symptoms in healthy women under 60 years, according to the latest international guidelines.
This will surprise many women who were turned off HRT after research in 2002 raised serious safety concerns. However, most experts now feel that the risks were greatly exaggerated and do not apply to the typical women who take HRT in Australia.
HRT is usually prescribed for symptoms due to hormonal changes that occur with menopause (the last period). It is effective in relieving hot flushes, night sweats, disturbed sleep, vaginal dryness, urinary symptoms and some sexual problems. HRT is taken short term, for 1-3 years in most cases.
HRT also keeps the bones strong. It reduces the risk of osteoporosis (brittle bones) and prevents 1 in 3 fractures. It also lowers the risk of bowel and uterine cancer.
Most women take ‘combined’ HRT (oestrogen + progestogen). Those who have had a hysterectomy require oestrogen only.
What are the risks?
The risks from HRT in healthy women aged 50-59 years are now believed to be much less than previously thought. In this age group:
- Heart disease. HRT does not increase the risk of heart disease in this age group and may even decrease the risk, especially for women taking oestrogen only.
- Stroke. HRT does not appear to significantly increase the risk of stroke.
- Thrombosis (blood clotting). HRT doubles the risk of thrombosis. However, as thrombosis is a rare event under the age of 60, the actual risk is very low.
- Breast cancer. HRT does not appear to increase the risk of breast cancer in the first 5 years of use.
For more information, www.managingmenopause.org.au, www.imsociety.org.
Ear wax (cerumen) is produced by glands in the skin of the ear canal. It protects the skin and keeps the ears clean. Ear wax is healthy and not a sign of poor hygiene.
Sometimes ear wax builds up and blocks the ear canal, especially in older people, leading to difficulty hearing. It can also cause earache, ringing (tinnitus) and dizziness.
Looking after your ears
The golden rule of ear care is never to put anything into your ear such as cotton buds or paper clips. These objects can damage the delicate skin in the ear and push wax further into the canal. All you need do is wipe away wax on the outside when it appears.
If your ear gets blocked, you can instil ear drops at home for several days to soften the wax and help it fall out on its own. Water, saline (salt water), sodium bicarbonate, glycerol and olive oil can be used and appear to be just as good as commercial ear drops. Ear drops can also be used regularly to prevent a wax build-up.
If this doesn’t work, your doctor may need to wash the wax out with a gentle stream of warm water (syringing). Using ear drops before syringing makes it more effective. Although usually very safe and painless, syringing can cause brief dizziness, ear infection and (rarely) a ruptured eardrum.
What about ear candling?
SHOULD I BE TESTED FOR BOWEL CANCER?
Testing your bowel motions for blood (a ‘faecal occult blood test’) every 2 years from age of 50 can reduce your risk of dying from bowel cancer by up to one third.
In phase 2 of the National Bowel Cancer Screening Program, if you turn 50, 55 or 65 years old between January 2008 and December 2010 you will be posted around your birthday a one-off, free, bowel test kit to use at home.
If you are not eligible for a free test or wish to have regular testing (which is strongly advised) speak to your doctor. For more information ring 1800 118 868 or go to www.cancerscreening.gov.au.
Can breathing exercises Help ease asthma?
Australian researchers recently tested two types of breathing exercises in adults with mild asthma who were using a regular preventer (steroid) medication. Both exercises reduced preventer use by up to half and cut the need for reliever inhaler by up to 86%. The exercises were done twice daily and when asthma symptoms occurred.
The techniques can be learnt online at www.asthmacrc.org.au. Always talk to your GP before making any change to your treatment..
What is an HMR (Home Medicines Review)?
An HMR is a service provided by your GP and local pharmacist to help you manage your medicines better. The pharmacist usually visits you at home, talks to you about your medicines and makes a written report to your GP.
A HMR is especially useful if you use many medicines or if you are confused or worried about them. You will be shown how to take your medicines correctly, learn what they are for and how to store them. Ask your GP for more details.
Bedwetting (nocturnal enuresis) is common, affecting 20% of 5-year olds. Although most cases settle with time and cause no physical harm, bedwetting can have serious psychological effects.
Bedwetting can lower a child’s self-esteem and cause feelings of shame and guilt. Teasing by siblings and friends is common and relationships can be affected. Bedwetting may prevent sleepovers and overnight school excursions.
Bedwetting can also disrupt sleep and lead to reduced school performance.
A check-up by your GP is a good idea to look for underlying physical causes such as a bladder infection, diabetes or constipation. Fortunately, these are uncommon.
Try a bedwetting alarm first
Treatment is usually started from about the age of 6 or 7 with a bedwetting alarm. There are 2 types of alarm, which are equally effective:
- Personal alarms. Consist of a small sensor clipped to the underwear and an alarm unit attached to the pyjamas (pictured opposite).
2. Bell and pad alarms. A large rubber sensor mat on the bed is connected to an alarm unit next to the bed.
The urine activates the alarm and wakes the child. This trains the child to wake in future when the bladder is full. Two out of 3 children become dry while using the alarm and half remain dry long-term.
A second option is desmopressin, a medicine which reduces urine production. It gives temporary relief in most cases and is useful for nights away from home. It can also be used with an alarm.
Strategies such as restricting fluids, waking the child from sleep and star charts have not been shown to be effective.
For further information speak to your GP, ring the National Continence Helpline on 1800 33 00 66 or visit www.treatbedwetting.info or www.continence.org.au.
SIBLING RIVALRY. WHAT PARENTS CAN DO.
Fighting between brothers and sisters is a normal part of family life. Although distressing to parents, conflict teaches kids how to get on with others and solve problems in relationships.
Competing for a parent’s love and attention is a major source of jealousy and conflict. A child with special needs may require even more parental time causing siblings to act out to get noticed.
Different temperaments and personalities can also cause children to clash, especially if they have different developmental needs and anxieties at a particular time.
What you can do
These strategies from Parenting SA (www.cyh.com.au) may help to create a little more family harmony:
1. Spend special time with each child on a regular basis.
2. Show and tell your kids frequently that you love each one of them.
3. Let each child have some private space and special things they don’t have to share.
4. Try not to compare children.
5. Negotiate some clear rules with your children. If you then have to step in, you are acting on the rules, not taking sides.
6. Help your children express their feelings in words or play.
7. Try not to take sides. Listen to each child in a conflict so each feels heard.
8. Often it is better to let kids sort out differences themselves.
Help them to listen to each other’s feelings and teach them to work out fair solutions together. Step in if things are getting out of control or if someone is about to be hurt.
At times, professional advice is needed. Ask your GP if you need some help.
This tasty recipe is suitable for people on a low cholesterol diet. It is low in cholesterol and saturated fat.
Ingredients (Serves 4)
350g boned chicken, sliced into strips
1 tablespoon cornflour
2 teaspoons brown sugar
1 tablespoon soy sauce
500g fresh vegetables (e.g. carrot, capsicum, broccoli, snow peas, cauliflower)
1 tablespoon canola or olive oil
1 diced onion
1 tablespoon fresh chopped ginger
3 tablespoons white wine
2 cups cooked rice
Method
Toss chicken strips in cornflour.
Sprinkle with brown sugar and soy sauce, marinated for at least 20 minutes.
Slice vegetables thinly.
Heat oil and fry onion and ginger for 1 minute. Add the chicken and cook until browned.
Add vegetables. Keep frying and stirring for about 3 minutes.
Add wine and cook 2 minutes.
Serve on rice.
More healthy heart recipes at www.cholesteroltest.com.au
