Home Care is a Low Cost Option

The Sunday Mail-Home Care is a Low Cost Option    this article aims to inform people that home care is an option for all ages, and the benefits to busy families of having someone come to their home are huge.

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Could you do with a better nights sleep?

Do you need to sleep better?

If you are often tired, irritable and not giving your best during the day, you may need more (or better quality sleep).

Here are some ways to do that:

•Regularly practise a relaxation exercise in the evening can help you wind down and prepare for sleep

•Try not to read, eat, work or watch TV in bed. Your bedroom must be a place associated with going to sleep.

•If you can’t get to sleep after about 15 minutes, get out of bed and do something not too stimulating (e.g. watch TV or read a book) in another room. Once you feel sleepy again, go back to bed.

•Repeat the process if you still can’t get to sleep.

•Keep to a routine at night as much as possible, so your body recognises it as a signal to wind down, ready to sleep.

•Don’t have a heavy meal just before bed, as your body will be working hard to digest it.

•Avoid coffee and cigarettes after 6pm. If you do have coffee or cigarettes at night, don’t have them too close to bed time

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Tips to managing stress

Tips to Manage Stress

Put simply, stress is the response that we have as individuals when our ability to cope with what is being asked of us, or what we are asking of ourselves, exceeds what we can deliver. In times of greatest pressure and stress we tend to forget about ourselves. We are often too busy, too worried or too tired to look after ourselves. However, it’s times like these that we need to give ourselves the best chance of surviving the stressful time by being fit, healthy and as relaxed as possible.

Relieve stress by:

•Think differently. Keep it in perspective, is it really that important in the whole scheme of life, if you can’t change the situation then push it from your mind, distract yourself with pleasant relaxing thoughts, visualise a place that is calm and serene.

•Act differently. Change routines that increase stress, breathe deeply when you feel tension levels rising, limit or avoid activities that you know are going to raise stress levels

•Have a healthy lifestyle. Good diet, exercise and good relationships will enable you to achieve the above steps more easily.

 

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Healthy tips for computer use

Healthy Tips for  Computer Use

1. Take regular posture breaks – recommended 5 mins every ½ hour

2. Alternate tasks to minimise postural discomfort

3. Perform stretches during posture breaks, especially upper body stretches that open up the chest.

4. Ensure workstation is set-up according to best practice

5. Place frequently used items within easy reach

6. Use your lunch break to exercise – going for a 15 minute walk. Do not take it at your desk

7. Hydrate – drink water throughout the working day to minimise fatigue related to static postures

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Reducing your risk of diabetes

In Australia, nearly two thirds of men and half of all women are overweight or obese. This is a key factor in the alarming rise of type 2 diabetes. Yet up to 60 per cent of diabetes cases could be prevented, or at least delayed, by people maintaining a healthy weight. The main keys to long-term weight loss and reducing your waist measurement are healthy eating and regular physical activity. Type 2 diabetes often runs in families. To find out how to assess your risk and for more information go to http://www.diabetesaustralia.com.au/en/Understanding-Diabetes/Are-You-at-Risk/

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Repetitive strain from smart phones

Smart Phones and thumb pain

The increasing use of smart phones is resulting in pain in the thumbs due to an irritation of the muscles and tendons at the base of the thumb. It is a rapidly growing condition as more people use smart phones, and you can help prevent it by following the below  tips:

• Switch to tapping with other fingers, or use both thumbs to type instead of one.

•Where possible only use your smart phone to send short messages. If this is unavoidable give your thumbs a break when typing long messages.

• Leave non-urgent e-mails to when you get back to your computer.

•Use shortcuts. This not only helps to get tasks done faster but it reduces the need to scroll.

•Use the AutoText feature. This will automatically change common spelling mistakes and also allow for shortcut words.

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Heart disease risk and body shape

Pear or apple for your health?

Your health can be affected by how much you weigh as well as by your body shape. Men often carry their excess weight around their middle, while women often carry their excess weight on their hips and thighs.

Carrying excess weight around your middle (being ‘apple shaped ) is more of a health risk than if your excess weight is on your hips and thighs (being ‘pear shaped’ ). The so-called ‘pear shape’ is actually a healthier body shape than being ‘apple shaped .  

For more information go to http://www.heartfoundation.org.au/Healthy_Living/Healthy_Weight/Pages/default.aspx

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The benefits of pilates

Pilates works on your deep and superficial muscles that stabilize, align, and move the trunk of the body, especially the abdominals and muscles of the back.  It has many benefits, such as developing flexibility, coordination and control in body movement. Circulation and respiratory processes are improved as well as posture and balance. People who do Pilates regularly report enhanced self-confidence as another benefit they gained from this exercise program. Its low impact makes it a great exercise routine for all ages.

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Caring for your back when caring for others

Carers need to care for their own back, whether you are caring for children or adults. when caring for others. To prevent back strain as a result of lifting or moving a person, visit this site for a wealth of information on how to perform these tasks safely and information on how to protect yourself from injury http://www.carersnsw.asn.au/storage/pdfs/facts/newFacts/FSBackCareNov06.pdf

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Proactively Managing Chronic Diseases

I have been meeting with General Practitioners to deliver care to their patients in the home in the hope that we can help manage the increasing health problems in the community. If we can manage patients before their health deteriorates then surely that is going to help them live a better life and manage the  increases in chronic disease

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