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Spice For Life

As the Spice Girls once said, while no doubt singing about Indian Cuisine, “People of the world spice up your life, every boy and Pulitzer journalist, spice up your life.” Food & spices is all about memories, a fond remembrance of our childhood and especially for Indians living abroad, it’s like a feeling of homecoming aka “Food For The Soul”. Authentic cooking is not just about recreating dishes from your childhood but also improvising and incorporating new things to suit your lifestyle, dietary requirements and the produce available and imparting that love of food to your children. Ever since I could remember, food has been an integral part of all my childhood memories. It’s the one thing that ties us all together and enhances our emotions and experiences. It’s more than nourishment, it can be preventative towards many common ailments. Personally I believe that it’s much easier for the body to absorb something organic instead of relying on supplements and pain medications.

Growing up as a child who constantly fell sick, food was a source of comfort, of love and in latter years romance. I am sure we are all familiar with the saying, “The way to a man’s heart is through his stomach.” As a child, whenever I used to suffer from a cold and sore throat, my mum’s remedy was always a glass of warm milk, with turmeric, honey, cinnamon and a bit of ginger added to it and lo and behold it always worked wonders. We never knew how cough syrup tasted as we never had it. Turmeric is supposed to reduce inflammation in your body as it contains a substance called “curcumin” and it’s very effective in reducing pain and swelling for people with arthritis. Honey is soothing and ginger helps with your cough and clears up your sinuses. It’s also meant to settle an upset stomach and pregnancy related nausea. Even nowadays as an adult, every time I am sick, a cup of ginger tea and a glass of warm milk with the magic spices does the trick every time. Cinnamon has other health benefits too (other than just being delish) as it’s meant to lower blood sugar levels so it’s extremely beneficial to people with type 2 diabetes.

Another thing that comes to mind is I always used to see my mum sauteeing some garlic with chillies and a pinch of cayenne/chilli pepper powder in mustard oil and my dad would have it every day as he suffered from high cholesterol. I loved the smell of fried garlic wafting from the kitchen every afternoon and now when I sauté garlic, my kids would run downstairs to find out what’s cooking as they too associate it with something delicious. Chilli pepper contains capsaicin and it acts as a natural pain reliever. Among all the antiinflammatory ointments available, most contain capsaicin as it aids in relieving joint pain, whereas garlic intake keeps your arteries flexible and may reduce cholesterol and triglycerides.

Food and spices have always been more to me than just the source of sustenance. As soon as I breathe in those lovely aromas, it immediately takes me back to a far off land, back to my childhood, those balmy summer afternoons, those ominously beautiful thunderstorms and mum’s delicious lunches that I so eagerly awaited. If I close my eyes I could almost hear mum’s voice gently chiding me to eat some more. I think we can all relate and reminisce about those lovely bygone days.

Hearty Chicken Stew Recipe Incorporating All Those Lovely Spices

Ingredients:

  • 1 kg chicken with bones
  • Onions (2 roughly chopped)
  • Ginger (1 inch piece roughly sliced)
  • Garlic (1 whole roughly pounded)
  • Cinnamon (2 sticks)
  • Bay leaves (2-3)
  • Cloves (4-5)
  • Turmeric (half a teaspoon)

Method:

  1. Clean and debone chicken and put it in a large casserole full of water. 
  2. Add all the ingredients, cover with a lid and gently simmer for 35-40 mins. 

Enjoy!!

Aparna Pal
Satellite Operator

Diamond Kind with Jim Cargill

What is Diamond Kind?

Diamond Kind is a movement started by Atticus Health. Through this movement, we are dedicated to connecting with people of all walks of life, sharing their moments of personal adversity and learning together from those stories. The movement’s metaphorical title refers to how “pressure makes diamonds” and coming through that pressure with kindness.

The Video

Join us as Dr Floyd Gomes talks to Jim Cargill from Cargill Custom Guitars. He discusses with us how he started his career building guitars, running his workshop and his father, Merv Cargill.

What Does It Mean to Be an “Executive”?

I’ve been working in the city since July 2021 now, and I’ve been seeing a lot of patients who would be described as “executives”.

Now, I’ve not quite known what that meant, just rather the connotations of it. As a kid I thought of fancy cars, flash suit and big desk. As an adult, I thought of those things and added an expensive road bike, golf, and an important role with lots of stress.

Again, returning to the theme of working in the city, I’ve come to realise that “executives” actually come in various forms and types, and they don’t always fit the mould. It’s rather about what they accomplish. So, the question is – who REALLY is an executive? What does it all mean?

As a doctor learning about dementia, I was familiar with the term “executive functioning” since it can be diminished as part of that disease process. We studied it. I knew that executive functioning describes our ability to plan, organise, carry out tasks and regulate our thoughts and behaviours.

Going one step back, what does the word execute mean? Sure, we all likely know that it can mean to put to death, but what else does it mean? To carry out, complete, perform. To put (a plan, order, or course of action) into effect. Execute is a verb and a powerful one at that.

Putting things together, if based on merit alone, executives move up the ladder because they take the responsibility for getting things done. Taking thoughts, making plans and putting those plans successfully into action. And to get there takes high levels of executive functioning.

On reflection, my finding is that executive functioning can be honed and used by anyone with the idea of getting you closer to your goals, irrespective of whether you are officially an “executive” or not.

When I further researched executive functioning, I found three areas thought to be most important:

  1. Working memory. This is the ability to store bits of information for the period of seconds, whilst performing mental operations with that information. It helps with reasoning, learning and comprehension.
  2. Cognitive flexibility. This is the ability to adapt your behaviour in response to the environment. This allows you to switch tasks. It’s related to “fluid intelligence” and allows a person to problem solve more easily.
  3. Inhibitory control. This is the ability to limit automatic responses/impulses and create responses instead using attention and reasoning. This includes what is commonly thought of as “self control”.

I’m going to hone into area number three. Self-Control. The fact is, most executives, businesses, athletes and anyone intending on reaching a goal, requires a high level of self-control which, expressed differently, is discipline. Self-discipline. Failing to cultivate discipline will let anyone down. It separates successful businesses, since attending to detail requires discipline and a successful business is usually one that cares about the detail. Additionally, inhibitory control allows you to resist distraction, maintaining focus instead on your goal directed behaviours. In other words, self-control is strongly related to how much you can persevere with something until you get there.

Of course, discipline and persistence come more or less easily depending on your personality and your nature, but it can be learned or practised. One way or another – you need it to get there.

Bringing this all back to health. If your goal is improving your “health”, let’s face it, you’ll need to exercise, flex and grow your muscles of self-discipline and persistence. There’s no real bypassing that. The best way to practise? One day and one moment at a time. Find small ways first. Get some wins and you will soon boost your self-esteem. Once you feel forward motion, momentum – keep running with it. Then, you will increase that uncanny ability to take a plan and reliably bring it into the real world, through action. You will in fact get closer to being the ultimate executive – of your own life.

Dr. Floyd Gomes

Family Violence Quality Improvement Project

In Victoria, intimate partner violence is the leading contributor to death, disability and illness in women aged 15 to 44.

Now more than ever, general practice needs to play a vital role in identifying and responding to family violence. International researchers have estimated that a full-time GP sees up to five women per week experiencing underlying intimate partner violence. Most of the time, these GPs are unaware that the patient is experiencing these problems.

We understand starting the conversation can be challenging, but with the right tools and support we’re looking forward to joining the Family Violence Quality Improvement Project in conjunction with Professor Kelsey Hegarty’s team, from the University of Melbourne’s Safer Families Centre and North Western Melbourne Primary Health Network (NWMPHN).

If we can make a difference to someone else’s life, if they can draw some strength and confidence to believe they deserve better after having a conversation, it will give us tremendous hope.

Asking is the first step!

Haemorrhoids With Dr Thomas Suhardja

Haemorrhoids are normal vascular cushions in the anal canal that help with controlling the passage of stool. They can become pathological when they enlarge and cause pain, bleeding, irritation and prolapse and can have a substantial impact on patients’ daily activities. These symptoms can also mimic the symptoms of a more sinister pathology. Thus, it is important to perform a clinical examination and endoscopic assessment for patients who present with these symptoms.

Haemorrhoidal disease affects nearly half of the general population. Minor symptoms will often respond to improvement of toileting habits and increasing dietary fibre. Patients with more persistent and severe symptoms may benefit from treatment such as rubber band ligations that can be performed in the outpatient setting. Operative management is usually reserved for patients who have failed non-operative management. Operative options include conventional haemorrhoidectomy, haemorrhoidopexy, or more recent techniques like haemorrhoidal artery ligation or laser therapy.

The choice of surgical option is dependent on the severity of the haemorrhoids. The Goligher classification is universally used to classify haemorrhoids dependent on the degree of prolapse. Grade 1 being no prolapse, grade 2 – prolapse with spontaneous reduction, grade 3 – prolapse requiring manual reduction, and grade 4 – prolapse and unable to be reduced.

Haemorrhoidectomy is a commonly performed surgical procedure. It is regarded as the first choice treatment for grade 3 and 4 or recurrent haemorrhoids, albeit associated with a degree of postoperative discomfort, a delay in return to normal activity but lowest recurrence rate. Results from recent trials suggest that repeated rubber band ligation are also effective in treatment of grade 2 and 3 haemorrhoids. An alternative new technique is haemorrhoidal artery ligation, with early data showing a recovery period more similar to a rubber band ligation, but an effectiveness that approaches a conventional haemorrhoidectomy.

Accurate assessment and clear discussion with a specialist Colorectal Surgeon are important for evaluating the efficacy of the different treatment options.

About Dr Thomas Suhardja

Dr Thomas Suhardja is a Consultant Colorectal Surgeon. He is a member of the Colorectal Surgical Society of Australia & New Zealand (CSSANZ), having completed post-fellowship training at the St George’s Hospital, NSW and Austin Health, Victoria. He will start consulting at Atticus Health on April 1st, 2022 at our clinics in Bangholme and Hastings.

You can book with Thomas online at Hastings and Bangholme.

The Effects of Caffeine

Caffeine is something that is often talked about, yet there are so many points of view on it and various studies that it feels like one week it is good for you, and the next it is terrible. The underlyer is that it is a stimulant often taken to decrease fatigue and improve focus. However, a moderate intake (~300mg/day, or 2-4 cups of coffee) has been found to be both beneficial and a risk, depending on the individual.

Caffeine is considered a stimulant as it helps to activate the central nervous system, which can happen as soon as 15 minutes after ingestion, and last up to 6 hours. Some studies have found that in moderate amounts, caffeine intake may reduce the risk of mouth, throat and liver cancer. In addition to this, it has found to possibly be protective against Parkinson’s disease, type 2 diabetes, strokes and cardiovascular disease, as well as aiding long term memory. Furthermore, a study on 142 elderly people living on a Greek island, found that those with higher consumption of Greek coffee had greater endothelial functioning than those who drank less. Greek coffee is simply black coffee with very fine grounds in it. If you enjoy your coffee, this may be worth giving a go!

Through all of these great positive effects of drinking coffee, there are several negative ones as well. Moderate doses consumed by an individual who is pregnant can result in a higher risk of low birth weight babies, and higher doses (~500-600mg/day) can lead to insomnia, muscle tremors, upset stomachs, restlessness and irritability. This is just warning against having too much caffeine throughout the day, as it can lead to the above negative repercussions.

It is very important, though, to take this information with a grain of salt, as caffeine affects everyone in a different way. Those who smoke metabolise caffeine twice as fast as those who do not, and there are many other variables at play in how an individual digests it. As long as you are not continually exceeding 4 cups of coffee a day, and don’t have any underlying health problems it could exacerbate, then you will most likely not experience too many of the negative consequences! They are always a good thing to keep in mind though when consuming caffeine.

Ebony

New e15 Partnerships

e15 has announced two major sponsorship partners, The Australian Chinese Medical Association of Victoria (ACMAV) and Kanga Esports. e15 is a healthy energy drink, designed by Drs Nathalie and Floyd Gomes of Atticus Health. Read more about our two new partners below.

The Australian Chinese Medical Association of Victoria (ACMAV)

The ACMAV originated as an association of medical practitioners of Chinese background but has since widened its membership to medical students and doctors with an interest in caring for Chinese patients. It is the Victorian chapter of the Australasian Council of Chinese Medical Associations (ACCMA). ACMAV is an affiliate of the Australian Medical Association (Victoria) and maintains active representation on the AMA (Vic) Council.

ACMAV acts as trustee of the ACMAV Health Promotion Trust and executes its educational and health promotion activities for the benefit of the Chinese Community of Victoria.

e15 is proud to be sponsoring the Australian Chinese Medical Association of Victoria for their upcoming Family Fun Badminton Day. As a health organisation, we are excited to be part of this event, promoting fitness and fun! The event is open for anyone to join.
Venue: Badminton Connect, Clayton
Time: 1pm-4pm, Sun 27th Mar

Kanga Esports

e15 is proud to announce that we have partnered with Kanga Esports. Kanga Esports is an Australian professional esports organisation based in Melbourne and Sydney.
Esports is organized competitive video gaming. It primarily involves teams competing against each other in tournaments for a cash prize.
Kanga currently has teams competing in League of Legends, Counter-Strike: Global Offensive, Brawlhalla, and Super Smash Bros. Ultimate. Game on!
This partnership will see e15 sign on as Kanga’s exclusive beverage partner.
Hayden Shiels, CEO of Kanga Esports, spoke about the common goal that both companies have in mind regarding the health and wellbeing sector, whilst also expressing his excitement for partnering up with e15.
“I’m very excited to announce this partnership with e15. Improving health and wellbeing is a goal that both of us share for our communities and here at Kanga Esports we’re excited to introduce e15’s healthy energy drink alternative to those in the esports industry.”

“For us, encouraging healthy living is the way forward,” finished Mr. Shiels.

Dr. Floyd Gomes, Co-Founder of e15, detailed why the company has decided to branch into the esports industry and his excitement for teaming up with Kanga Esports.

“Teaming up with Kanga Esports was a natural fit. Kanga Esports value the health of their players and now they’ll have an awesome fuel and source of sustainable energy in e15.”

“As a doctor myself, I’m personally thrilled to be involved,” finished Dr. Gomes

As part of this partnership e15 will be working with Kanga’s players and creators to help encourage healthy living with the use of their drink. 

If you’re interested in keeping up to date with this partnership, check out Kanga on Twitter, Facebook and LinkedIn.

Ode to the Bee Gees

Warning – the following article contains graphic content, discusses death, dying and suicide, and is not suitable for minors.

As a doctor, you see a lot of dead people.

My earlier recollections of that, as a junior doctor, was when I was at either Traralgon or Mildura (I can’t quite remember which one now) and I found myself with the pathologist in the basement which was almost a morgue. We went to a cold room and the pathologist opened up a bag where the body of a young man lay. The peculiar thing about him was that his skin looked very mottled, almost cherry coloured. The pathologist explained that this was because he suicided by keeping his car running in his garage with the door closed, leading to carbon monoxide poisoning and that the colour of his skin was a tell-tale sign of this.

Later, once again as a junior doctor, I used to take up many extra “locum” shifts on weekends and afterhours. On one such weekend, I found myself at Williamstown Hospital working in the Emergency Department. The doctor in charge pulled me over and said, “Floyd, next can you go deal with the Jumper?” The first visual flashes that came to my mind were mohair and wool, perhaps green or purple. It would be a cosy, thick jumper at any rate, the type you donned whilst you sat by a fire. But that wasn’t what he meant.

I was directed to the ambulance bay, where I met a pair of people, dressed a bit like paramedics – but they weren’t. They stood by a stretcher and when I approached, they pulled down the sheets on the stretcher. Again, it was a youngish man with a brown beard. His jaw was pushed far across to one side, basically displacing half his face as if he was a broken pixel on a display. He had a trench coat on. I continued to examine him and document my findings. Deceased. He had jumped off the Westgate Bridge. But he didn’t hit water. He hit the concrete piles used to support the bridge itself. Evidently that was a common outcome. Rest in peace, the “jumper”.

Whilst I was working within a plastic surgery unit, I recall another man who came in with a red thigh. He was in his thirties and had an infection. It didn’t look so bad initially, but the prognosis was poor – necrotising fasciitis. Rapidly spreading. The treatment for that is to basically remove skin and fat and get down to muscle. So off he went to theatre for exactly that. It was his left thigh. But it soon became his entire left lower limb and without going into all the details, he died in that theatre whilst being operated on. I was there. It had gone wrong from all the diathermy that had been used in attempts to curb copious bleeding. The consultant plastic surgeon at the time, a mentor and someone I looked up to, well sometime later, he committed suicide too. I was shocked.

Moving on to the present, as some of you would know, I’ve started riding my bike to work. Just on the bike paths for now. One recent morning, I was riding to the city with Richard, my father-in-law, when we came across a scene. There was a man dressed in cycling gear, laying on the footpath – motionless – with a lady standing looking down at him. She explained what had occurred. She was walking by and saw him just collapse off his bike and fall to the ground. Just like that. No collision with a car. I got off my bike and went over to him. Patting his cheeks gently and calling out – nothing. His eyes were open, slightly rolled back. His face was sweaty and cold. He was unresponsive and not breathing. I felt for his pulse. Nothing. Right, we need to start CPR. I stood over him and commenced chest compressions. “30 to 2!”, I yelled, “That’s the ratio. Someone needs to give two breaths.” He was frothing at the mouth. A lady, I think she was the one who originally found him (some aspects have blurred already for me), was now kneeling by his head. She baulked for a moment – unsure. Then she pinched his nostrils, puckered his lips, wiped the froth and gave him a breath. The first one, not much happened. The second, I saw his lungs inflate. It was a good breath. I kept going in the meantime with the chest compressions. I was kneeling above him with my legs on either side of his body. I looked at his face, nothing. Same.

I had done this numerous times before in the hospital, often for unwell, elderly patients on their hospital beds in the general medical ward. But that was different. That was the hospital, and my recollection was that they all died. This was the footpath, and this guy was middle aged and fit. After quite a few chest compressions, I was submitting to the fact that the outcome would be the same – he was dead.

Then, rather unexpectedly and remarkably, he opened his mouth, and spontaneously gasped a breath of air. To see him do that, was a moment I can’t quite describe. We paused CPR.

By this stage, a crowd was gathering, and I was taking notice of a lady who had a paramedic on the phone. She put her phone on speaker and brought it close to us. The lady who had given the rescue breaths took my pants out of my backpack and we thought of putting it under the man’s head/neck for comfort. The paramedic told us not too. She also said, “Keep going with CPR,” so we did. I recommenced compressions. The man was still spontaneously breathing, albeit, at a very slow and intermittent rate. But he was breathing!

An elderly gentleman to my left said, “I’m happy to take over”. To my right, a lady started to chant the Bee Gees’ “Staying Alive”. The chorus of that song has appropriately become the universal mantra of CPR to help keep compressions at the correct pace. The rate of chest compressions for CPR is 100-120 per minute, and the Bee Gees conveniently composed this song with a tempo of 103! I wasn’t so tired, but I knew that the strength of my compressions may fade and that it would be a good thing to let the elderly man take over. So, I did. I got up. Dust emerged from my knees and shoes as I did, swirling in the wind around the scene. I apologised to the team for that as I stood. I got my pants out again from my backpack and began to wipe the froth out from the man’s mouth. His head now was to his side. I thought of lifting his jaw forward to open up his airway, but there was just so much froth that, with no suction, I felt it necessary to let that drain to the side and considered that would best maximise his airway. These decisions in the moment, needed to be made. Still no pulse that I could feel. Forehead and scalp still cool and sweaty. Eyes still rolled up a bit with his right one, a tad bloodshot. But …. still breathing.

I rotated performing compressions with the elderly man.

When the first paramedics arrived, they whacked on a blood pressure monitor, cut through his cycling jersey with scissors and pasted their cardiac monitoring pads and wires on his bare chest. Then they told me to keep going with compressions, except to do it kneeling by the side of the man. That was a better position since it meant that the side of my legs wouldn’t put any external force or pressure on his chest wall, restricting expansion as his lungs inflated. I did find myself needing to be conscious of this when in the other position.

In the background I could see the cardiac monitor as it displayed the trace. Ventricular fibrillation – VF – what’s described as a “shockable” rhythm, meaning that shocking his heart now was warranted and may save his life.

They began to charge the defibrillator and soon enough the paramedic yelled “stand clear”. I moved aside. A jolt of electricity stunned the body, it jumped. I looked to the monitor, for a moment, the rhythm looked more regular – success. But then it reverted to VF and the cycle repeated itself. “Stand clear”. ZAP. By this stage, the paramedics had inserted a laryngeal mask airway or “LMA” which is a tube-like device used for the purpose of maintaining an airway. He continued to breathe from what I could see.

Before long the MICA paramedics, arrived. A MICA paramedic is a paramedic who’s especially trained in handling emergencies where the patient was in a critical, life-threatening condition. This definitely fit the bill. They were dressed in green. In total there were now five paramedics and I had stepped away. The crowd around the scene was large. I asked people to move their bikes away to make room. I looked at Richard and I looked at the man now in good hands. I said, “Richard, maybe it’s time to go.” I was on my way to work after all. He agreed. I moved my bike and explained what I did know to a police officer who had arrived.

Before I left, I said well done and thank you to the team – the lady who had given the rescue breaths and the elderly man who performed compressions with me. Another man walked up to me and said, “Lucky you were here, you did well. My brother’s a cardiologist, but I’m hopeless.” I told him I didn’t do much and that it’s just good to have a go with compressions. “Any attempt at resuscitation is better than no attempt,” as per the Australian Resuscitation Council. Richard and I rode away. Ahead of us, we saw the elderly man who helped with compressions. He had recommenced his jog.

So there you have it, all the medical training and first aid courses I’d been to. All those mannequins. All those times patients have died, and CPR seemed futile. But on this day it wasn’t. I don’t think I did it perfectly. CPR. Be we did it, and we kept going. And this time, this mystery bike rider in VF, started to breathe. I don’t know what happens in story next. I’ll likely never know. In the grand scheme of things, I don’t know if we helped him or not. But we tried. That lady who gave him the rescue breaths – she was gutsy.

Learning CPR is worthwhile. You may never use it, but if you ever do, you’ll never forget that you did – that you tried, regardless of whether you did it perfectly and regardless of the outcome. If you don’t know anything more, if someone’s not breathing properly and unresponsive, then start chest compressions. Think of the Bee Gees – “Staying Alive” and sing it out aloud as you do.

There are a few stories of suicide mentioned in this article. Suicide is rife. The idea of suicide can intrude on many people. Fleeting, foreign, involuntarily and easily challenged by most. That idea ought to be understood, talked about and normalised, rather than hush hushed by stigma. As a GP, I can attest that many people, when asked, will recollect having such a thought. Asking about it doesn’t put the idea in their head, which is why perhaps some people don’t ask. What it does do though, is let that person know that you’re there for them and willing to listen – a little like mental health resuscitation.

Sometimes, the thought of suicide leads to the act, when it may be all too late to help them. I have been oblivious to people’s suicidal intention – friends, colleagues and patients – more than once, and when it was too late. And the feeling after that, well, is complicated.

Recently, the idea of mental health first aid has become more talked about. I haven’t done the course myself. But I’m thinking I should. If you found out that someone really is at risk of suicide, what would you do? I can say that even as a doctor, the reality is – it’s hard to know and decide what to do. So being prepared is a good idea. Like CPR itself, at any moment, you don’t know when it could save a life. And even if it doesn’t, you would have tried your best.

Dr Floyd Gomes

Podiatrist David Lee on Staying Healthy and Managing Injuries

Following on from when I wrote here last, I have been asked on numerous occasions about footwear and avoiding injury. This is fantastic as it means that people are reading and have an interest in what I have to say, which is a luxury I normally don’t have at home! So here I am again.

Unfortunately injuries happen. Injury is supposed to happen! It is how we grow. Anyone who has ever been on a long run or lifted heavy weights knows that a few days afterwards you are likely going to feel a bit sore and stiff. This is because when we exercise, we literally break small amounts of fibres in our body, but that’s a good thing. This is how our body recognises that you need to grow and repair and will replace the injured tissues. Unfortunately, sometimes this process gets interrupted and so our bodies begin to fall behind.

Injury is what happens when we ask the body to go beyond what it is capable of. These days we focus on ‘Tissue stress model’, which is simply a model to explain how injury and healing occurs. If we ask a tissue (tendon, muscle, bone etc) to do above what it is capable of, it is going to go into deficit.

This is true for short high energy injury such as rolling an ankle where a lot of force causes injury in a very short time, or ‘acute injury’ or low energy long term injury such as Achilles tendinopathy caused by running each day without giving structures the time they need to repair and get strong again before re exposing yourself to those forces. This is an ‘overuse injury’.

Sometimes bad luck happens, but we can do a bit of work to help keep ourselves healthy. Like almost anything else worth doing, injury prevention is something that needs to be worked at to be effective.

So without further ado, here are my top tips to stay healthy and injury free:

  1. Rest. We all speak about sets and reps and training progression and personal best times, but how many of us make sure that we are resting properly. This not only means getting a good nights’ sleep but also to make sure that we are giving our bodies the time it needs to repair from exertion. Each person should have a good idea of ‘run, rest, repeat’ (even if you’re not a ‘runner’, the same principles hold true).
  2. Footwear. For those of you who missed what I wrote last time, you might be interested in what I said about footwear. However, in addition to that we also need to make sure that our shoes are in a good condition, suitable for our body and appropriate to the activity that you intend to do. A racing flat might be appropriate for a short interval or sprint, but you wouldn’t want to be wearing it on the golf course! This counts not only for the times that we are active but also when we are resting before/afterwards as well. An overused foot with heel pain is not going to like being walked on bare for any extended period.
  3. Warm up and cool down. We all know this one, but hey, we are all time poor and want to get out and do our bit and get home to the family. Evidence shows that people who make sure to spend the time to ‘warm up and cool down’ have far fewer injuries and are less susceptible to training errors. They also spend less time out of sport due to injury even in the event of a diagnosed medical condition.
  4. Drink. We need water. Hey, it literally makes up a big part of who we are (about 70%)! When we exert ourselves, we sweat – when we sweat we lose fluids. You need to get the levels back up again after you are finished. Most elite or semi-elite organisations that I have been a part of actually weigh every athlete before and after a game/training sessions. The difference in what you weigh is how much fluid that you have lost. It’s not uncommon to see an average AFL footy player lose 1-2kgs during a game!
  5. Eat well. We have all heard that we are what we eat. Food is the fuel that we burn when we exercise. It’s also the source of all of the nutrients, proteins, fats and sugars that our body needs to repair tissues that become injured during exercise, so make sure to top up the tank with nutritious foods regularly.

David Lee, Podiatrist.

You can book an appointment with David at one of our Atticus Health clinics below:

Bangholme

Bittern

Carrum

Hastings

Highett

Jindivick

Somerville