Healthy Lifestyle Tips

 

 

What does a healthy lifestyle involve?

 

 

Healthy lifestyle is not jumping from one fad diet to another, sporadically going to the pool to do a few dozen laps or occasionally going for a walk on the beach to get some sunshine. Nor is it going to the gym in order to lose weight and get the perfect six-pack by using special nutritional supplements or weight loss medications. What is it then?

 

It's a system which utilizes evidence based and proven healthy approaches along with the regular monitoring of results. It is vital that you don't employ unprofessional recommendations and that you leave out any unhealthy habits.

 

The main attributes of a healthy lifestyle are as follows:

• Well balanced diet which takes into account your age, gender, level of physical activity, as well as any health problems you may have, such as diebetes, high cholesterol and others. Speicial physiological conditions such as pregnancy and breastfeeding, as well as other factors, should also be considered.
 
• Your exercise program should also take into consideration your age, gender, health status and physiological conditions such as pregnancy. It should also reflect the frequency, intensity, duration and other aspects of your normal physical activity.
 
• Sufficient and safe sun exposure is also imperative for good health. As stated in our previous blog modern research shows that appropriate sun exposure during safe periods of the day without the application of sunscreen is very important. See our previous blog for more information.

All of the factors mentioned above are important; however none of them will give you the best benefits if used in isolation. For maximum effect they must be used together. Speak to our team at Health Point Physiotherapy for more information.

For more tips on healthy lifestyle see http://www.healthpointphysiotherapy.com.au/ (Health Programs tab).

 

 



Healthy and Tasty Dinner Idea

 

 

Fish with avocado salsa – Super Food Ideas – November 2011 , Page 37
Recipe by Donna Boyke, Photography by Andrew Young

 

Ingredients:

• 1 medium avocado, diced
• 1 Lebanese cucumber, seeded, diced
• 1 tablespoon lime juice
• 1 green chilli, seeded, finely chopped
• 1 tablespoon olive oil
• 4 (150g each) firm white fish fillets
• 1/4 cup fresh coriander sprigs
• Steamed rice and lime cheeks, to serve

 

Method:

Step 1: Place avocado, cucumber, lime juice and chilli in a bowl. Season with salt and pepper. Stir gently to combine. Cover. Refrigerate.

Step 2: Heat oil in a large non-stick frying pan over high heat. Cook fish for 2 minutes each side or until cooked through. Serve fish with salsa, coriander sprigs and steamed rice and lime cheeks.

 

For more ideas on how to improve and maintain your health go to http://www.healthpointphysiotherapy.com.au/maintaining-health.html

Sun exposure - Imprortant facts

True or false: Sun avoidance and regular application of sunscreen are necessary for good health

 

 

 

While this is a common statement that many believe to be true it needs additional clarification. It's definitely true that excessive sun exposure is risky and should be avoided. However, consider these important facts:

• modern research indicates that sufficient sun exposure during appropriate times of the day without applying sunscreen is required for the biosynthesis of vitamin D
• the same research shows that vitamin D is necessary for prevention of osteoporosis, diabetes and many other diseases
• the availability of vitamin D from dietary sources is limited, therefore you are much better off getting it from the sun

So how do you sunbath appropriately to get the best results while avoiding overexposure? The answer will depend on your skin type, work and leisure activities, health, and other conditions.

 

Here are some general guidelines though which will help:

• sunbathing for up to 15 minutes per day, away from the water, up to 11am and after 5pm is generally safe
• make sure you spend roughly the same time sunbathing on your back and on your stomach
• slowly build up your sunbathing time up to approximately 30 minutes in total

These are general recommendations only. As stated earlier the asnwer depends on your skin type, health and other factors. Discuss this further with our team at Health Point Physiotherapy.

 

For more information on how to achieve better health visit http://www.healthpointphysiotherapy.com.au/maintaining-health.html

Mineral baths (balneotherapy)

Mineral spas are not only extremely relaxing and enjoyable. they can also play an important role in your health and wellbeing, from health maintenance to treatment and recovery.

People have travelled long distances and at great expense to enjoy the many benefits of mineral spas. Now this time tested treatment is available at Health Point Physiotherapy.

Mineral baths can be beneficial as a stand-alone remedy, but generally they should be used as part of a holistic treatment program for:

• acute or chronic skin conditions - e.g. dermatitis, psoriasis
• back, neck and joint pain
• osteoarhritis and rheumatoid arthrotis
• varicose veins and circulatory disorders like hypertension
• women's health - e.g. pelvic inflammatory disease
• fibromyalgia
• gastritis, colitis and other problems associated with the gut
• insomnia
• combating stress and depression

What are the benefits?

• helping to reduce pain and inflammation
• speeding up the recovery process
• weight loss and weight maintenance
• health maintenance and disease prevention
• anti-ageing

How does it work?

• by improving blood circulation and the delivery of oxygen to your organs and tissues, thus speeding up the healing process
• helping to rid the body of toxins
• lifting the metabolic rate to burn energy and fat
• improving antioxidant status to enhance anti-ageing processes

For more information go to http://www.healthpointphysiotherapy.com.au/balneotherapy-spa.html

 

 



Healthy and Yummy Dinner Idea

Did you love our brown lentil soup recipe which was published in our blog a little while ago? Here is another great dinner idea - it's healthy, quick and tasty.

 

 

 

Baked Fish Fillets - Super Food Ideas - April 2004 , Page 57
Recipe by Dixie Elliott, Photography by Mark O'Meara & Louise Lister

 

Ingredients:

• 2 green onions
• 1 red capsicum
• 1 carrot
• 4 thick white fish fillets, (see note)
• 1/4 cup reduced-salt soy sauce
• steamed rice or cooked noodles, to serve

Method:

Step 1: Preheat oven to 200°C. Cut onions into 5cm lengths. Remove seeds from capsicum. Peel carrot. Finely shred all vegetables and place into a bowl. Toss until well combined.

Step 2: Line a baking dish with baking paper. Place fish fillets into prepared baking dish. Top each fillet with shredded vegetables. Drizzle with soy sauce. Season with salt and pepper.

Step 3: Place another sheet of baking paper over fish. Fold all sides of baking paper together to form a parcel. Place dish into oven. Bake for 12 to 15 minutes, or until fish flakes when tested with a fork. Serve with rice or noodles.



What is SCENAR therapy?

What Is SCENAR Therapy?

"As a full-time nurse in the Aged care facility and a mum to a toddler, I cannot afford to have a stiff and painful neck. The problems with my neck started a few years ago. I have tried heat packs, TENS machine, massages and usual physiotherapy – all of the therapies would provide only some relief and just for a short time. The worst happened after the birth of my son two years ago: I have returned from the hospital with the stiff neck, unable to move or lay down, with constant pain accelerated on movement. Exhausted and without sleep (I could only manage by sitting on the couch trying not to move) I have tried all the usual therapies for four days with no success, when my mum suggested to visit Margarita. I was crying from the pain all the way to her clinic feeling every bump on the road. I could not believe that after a 30 minute session of SCENAR therapy I felt better – the pain did not go away completely but the tension was almost gone and the pain level decreased significantly. 3 sessions later I felt like a new person.

She also treated successfully skin problems that I had. I haven’t heard about any other physiotherapists that use same technology as she. I keep recommending Margarita to anybody who needs quick and effective treatment" - Anna Sheran

About 1 year ago A Current Affair did a feature on SCENAR therapy which some of you might have seen. http://www.youtube.com/watch?v=qQ-dGCQvXxM This unique device was developed in Russia initially for the rehabilitation of astronauts coming back from space.

 

So what is the SCENAR?

In a nutshell, the SCENAR helps your body to heal itself through locating problem areas and subsequently reactivating the body's self-regulatory mechanism which was destroyed by an accident or disease.

• It's a small hand-held device
• The treatment is completely pain-free and safe
• Effects are felt after a maximum of three sessions
• No negative side effects
• Very few contraindications

Which conditions can SCENAR therapy help with?

The range of conditions for which SCENAR therapy can be effectively used is very broad - below are just a few examples:

• back, neck and joint pain
• osteoarthritis
• irritable bowel syndrome, functional dyspepsia, gastritis, lazy gut
• asthma, bronchitis
• dermatitis
• oral pathologies such as gingivitis, parodontitis

For more information go to www.healthpointphysiotherapy.com.au

 

Fruit and vegies - two important keys to a healthier you

We all know that eating fruit and vegies is important for good health. A popular statement is that eating 2-3 serves of fruit and 4-5 serves of vegetables daily is all that is required for a healthy diet. Yet is it really true?

Consider the following important aspects:

1. What proportion do raw and minimally processed fruit and vegies constitute in your daily ration?

• Once foods are cooked they lose their essential vitamins and nutrients. Trying to eat as much raw vegetables and fruits as possible is therefore the key to a healthier life.

2. Some people may react negatively to certain fruits and vegetables. If you feel bloated or otherwise unwell after eating some fruit/vegies consult your doctor and get tested for food allergies. You can then avoid those particular ones and replace them with others.

• Fructose intolerance is common
• If you suffer fro diabetes you need to avoid fruits such as bananas and some others. Consult with your GP on this matter.

 

For more tips on how to improve and maintain your health go to http://www.healthpointphysiotherapy.com.au/maintaining-health.html