Magazine articles

When ignorance isn't bliss

Men need to dispense with 'she'll be right, mate' and schedule regular visits with healthcare professionals, reports Alix Johnson.

Currently, the combined life expectancy for Australian's is 79, yet pre‑school girls can expect to outlive boys by an average of five years. The reason for this slightly longer life expectancy is partly thanks to genetic advantage, and because women are less likely to smoke, be overweight or partake in risky or violent behaviours. Women are also more likely to visit a doctor at the first sign of wobbly health, whereas men tend to dust themselves off with a 'she'll be right, mate'. "Boys who are taught not to cry grow into men who aren't comfortable feeling vulnerable and seeking help," says Dr Ronald McCoy, spokesperson for the Royal Australian College of General Practitioners. "but just as cars get serviced, men need to have their bodies checked too."

A little knowledge goes a long way

Anthony Brown, of the Australasian Men's Health Forum, says that one of the problems is that many men simply don't know enough about the health services available and how to make use of them. "In a small‑scale study we found that men are interested in their health, and have a broad idea of what health is, but they didn't see a lot of medical facilities as places of interest for them. They asked, 'aren't they places for women and kids?'" between the ages of 25 and 34, women frequent the doctor's office twice as often as men, typically for pap smears, issues related to fertility, and taking small children for check‑ups, which means they're often more comfortable with general medicine. "It is a common scenario to see a 30‑year‑old man have his very first blood test when he comes in to have his cholesterol checked," says Dr McCoy. This wouldn't be a problem if it weren't for one big hitch: early detection and prompt treatment of health symptoms makes for a better prognosis and may add a few years to his lifespan. "A problem hidden is a problem doubled," he adds, "and the worst case scenario is that we find something, but we can deal with it."

Still looking good 'down there'?

Heart disease and cancer are the two biggest killers of Australian men and women. And while stress, obesity and a sedentary lifestyle can all contribute to poor health, it might make men sit up and take notice if they knew of the link between heart disease and sexual health. Dr Carol Holden, CEO of Andrology Australia, says sexual and reproductive health issues creep up with age. "They can significantly impact on quality of life, wellbeing and relationships, so if concerned it's important to talk to your family doctor to get treatment as early as possible." Depending on the cause, many sexual health issues are treatable with either surgery or medication.

His sexual health checklist

Testicular cancer

Unlike other forms of cancer, testicular cancer commonly strikes younger men, between 18 and 39 years old. Lance Armstrong went public with his experience of testicular cancer in his book, it's not about the bike. By the time he sought help, the cancer had spread to his lungs and brain and Armstrong was given a 50:50 chance of survival. He was lucky, and went on to win the Tour De France a record seven times! The good news from Andrology Australia is that, with early detection, it's easy to treat, with a cure rate of about 95 per cent.

Erectile dysfunction

Impotence, as erectile dysfunction, is when a man feels sexually aroused but can't get an erection, or he can get an erection but can't sustain it long enough for sexual intercourse. It affects approximately one million Australian men, for various reasons, including temporary work or relationship stress, or as a sign of something more serious, such as arthrosclerosis or diabetes.

Prostate problems

When men think of prostate problems they mostly think of cancer. So it may come as a surprise to learn that prostate enlargement (of the benign, non cancerous kind) is the most common problem. This is followed by prostate cancer, which affects 10,000 men a year, and prostatitis (or inflammation of the prostate). Because the prostate gland sits near the urethra, any swelling or growth tends to impinge the flow of urine. Any change in urine flow is a warning sign that requires prompt medical attention.

Androgen deficiency

The male menopause doesn't receive as much coverage as that affecting women, but it can produce problems that are treatable. A woman's oestrogen levels plummet suddenly and dramatically at menopause, bringing about a range of symptoms. Whereas for men, testosterone tapers off gradually, by 0.3 per cent per annum from around age 40 onwards. This drop can cause mood swings, irritability, lower energy levels and reduced sex drive. But because symptoms can occur over time, a man might not be aware of their cause. For a more comprehensive overview of men's reproductive health, visit www.whateverymanneedstoknow.org.au.

Gut instincts

Good digestion is a vital part of our overall wellbeing. Alix Johnson reports on how to keep your gut healthy.

It's not something we often contemplate, but how well we digest food impacts all aspects of life. The digestive tract plays a heroic behind the scenes role, affecting everything from energy levels to concentration, not to mention physical comfort. Yet many of us quietly suffer from bad gut feelings. Although genetics can play a role, experts point to lifestyle as the determining factor in a healthy digestive system. Eat a range of fresh fruit, vegetables and cereal products, chew thoroughly, sit at mealtimes, exercise regularly and reduce stress levels, and your digestive tract will thank you. Drink excessive amounts of caffeine or alcohol, overuse non‑steroidal antiinflammatory drugs (nsaids), become sedentary or overweight and live on your nerves and your digestive tract may react with physical symptoms such as bloating, sharp pain and more.

Tummy talk

The key to healthy digestion is partly dependent on how we eat, believes Catherine Smith, a naturopath at Sydney's Integrative Medical Clinic, U Clinic. The other issue is what we eat. "Most of us eat too much sweet food and not enough bitter. Bitter foods stimulate digestion," she says. Bitter foods include spinach, chicory, endives and rocket. Other specific foods that can assist digestion include papaya, paw paw and pineapple which contain digestive enzymes, bromelain and papain, that help break down the food. Live yoghurt that contains beneficial bacteria for a healthy colon is also recommended, along with fibre, both soluble (bran) and insoluble (psyllium husks) to keep your gut clean. Sprouted foods, such as alfalfa and sunflower sprouts, and fermented foods, such as miso, help to colonise the gut with good bacteria and keep the blood phalkaline. It sounds easy enough, yet most Australians will suffer some form of digestive complaint in their lifetime.

The occasional bout of diarrhoea or constipation can strike even the healthiest among us. For others, digestive complaints can escalate into something more chronic, annoying and, possibly, more serious. Dr Jane Andrews, gastroenterologist and spokesperson for digestive health foundation, the educational arm of the Gastroenterological Society of Australia (GESA) says one‑third of people aged over 45 have the painful condition of diverticulitis, while between 10 and 15 per cent of the population suffers from irritable bowel syndrome (IBS). Any digestive inquiry should start with a visit to your family doctor who can refer you to a gastroenterologist who specialises in the digestive tract and its organs. "As gastroenterologists we want to see quickly anyone who has bleeding from the bowel or a significant change in bowel habits, who is losing weight, can't swallow, or is vomiting blood," Dr Andrews says. "These are alarm bells to us. If you have vague, less well defined abdominal symptoms, speak to your GP first as [the cause] may not be predominantly gastrointestinal." Visit www.gesa.org.au.

Eyes right

Serious vision problems resulting in blindness can creep up without warning. Regular eye examinations can prevent that happening to you, reports Alix Johnson.

While at uni, a friend worked nights in a bar. One evening, her manager wondered aloud if he needed glasses; his vision was blurry. She suggested he visit his GP as failing vision can be a sign of adult‑onset diabetes. My friend is now an ophthalmologist: a doctor who specialises in the eyes, performing comprehensive eye examinations, prescribing corrective lenses, diagnosing diseases and disorders of the eye and carrying out medical and surgical procedures. Chances are, whether you wear glasses now or not, you'll be paying one of these doctors a visit. Vision problems occur largely with age, but regular examinations are all it takes to stay on top of them. "It is important to have regular eye examinations because some eye problems show no symptoms at all and by the time they are detected the damage is so great that it is too late to do anything," says Dr Andrew Stewart, president of the Royal Australian and New Zealand College of Ophthalmologists.

Kid stuff

All children should be screened for eyesight problems before the age of five. The principal condition that may otherwise escape detection is amblyopia (lazy eye). Amblyopia can occur when the two eyes are not aligned or significant refractive error (myopia ‑ 'shortsightedness', hyperopia ‑ 'longsightedness', or astigmatism) is present. Instead of sending a synchronised message from the two eyes to the brain, the brain receives two separate images. To deal with this, the brain 'shuts off' the image from one eye. The problem is often dealt with by wearing a patch over the 'good' eye. Unless corrected by age seven or eight, the weak eye may never see properly.

At a glance

Vision problems that occur later in life are harder to detect because they can present few symptoms and creep up painlessly. If left undetected, conditions such as cataract, glaucoma, macular degeneration, diabetic retinopathy and pterygium can result in blindness.

Cataract occurs when the lens becomes cloudy preventing light from reaching the Retina. It affects mostly people aged over 65 and is the leading cause of blindness worldwide. "We will all develop a cataract if we live long enough, though the condition can happen in young people too," Dr Stewart says.

Glaucoma is where the optic nerve becomes damaged. It affects peripheral vision, while straight ahead vision can appear fine. Approximately 10 per cent of people over age 70 have the condition. However, 30‑50 per cent of people with it are unaware and so don't seek treatment.

Macular degeneration affects the macula, a tiny part of the retina responsible for vision needed for activities requiring fine discrimination (reading and sewing) as well as 'straight ahead' vision (driving). "Macular degeneration is a very common disease of the eye that is becoming more prominent with our ageing population," Dr Stewart says.

Diabetic retinopathy is when the retina is damaged due to leakage of blood vessels in the eye. Its incidence is growing due to the increased number of obese and diabetic Australians.

Pterygium is when sun damages the cornea and a skin grows across the eye, inhibiting vision. Most eye diseases can be easily treated or slowed if detected early. "The main thing is prevention," Dr Stewart says. "Have your eyes examined according to the ranzco guidelines and wear a hat and sunglasses for outdoor activities."

Breath easy

Buds and blossoms mean sneezy times ahead for people with hay fever and asthma reports Cyndi Tebbel.

Spring brings challenges for anyone affected by the pollens floating through the air from flowering trees, plants and grasses. Hay fever is allergic rhinitis ‑ an allergy that involves the nose. When pollen, and allergens like dust mites and animal fur, enter the body through the nose, sensitive people experience symptoms that run from watery eyes, sneezing and wheezing to fever, hives, headaches and even asthma.

Air supply hay fever sufferers are advised to stay indoors on days when the pollen count is likely to be high. While windy days are a clue, more accurate information can be found by checking newspapers or weather reports on the nightly news. If you must venture out, rub a soothing balm or petroleum jelly on the inside of your nostrils to prevent pollen coming into direct contact with sensitive nasal passages.

It's also a good idea to examine your garden and remove, reduce or replace plants that release pollen. Avoid deciduous trees like plane trees, ash, oak and liquidambar, and consider replacing grass in the garden with pavers. Spray and wipe hay fever can be treated with over‑the‑counter and prescription medicines like nasal sprays with anti‑histamines, anti‑histamines in tablet form, eye drops and specialist medical treatment that involves exposing the patient to allergens so they become desensitised.

Only the last method offers more than temporary relief. Visit your doctor to find out the best solution for you as some medications can cause complications if used incorrectly. Asthma Australia has one of the highest rates of asthma in the world. The Asthma Foundation of NSW reports that more than 2.2 million Australians are currently affected ‑ that's 1 in 6 children and 1 in 10 adults, an 8 per cent rise since 1989‑90. Asthma can occur in families with a history of eczema and hay fever, and may be more common in people who've had a major respiratory infection before they turned two. Pollen, domestic allergens (animal fur, dust and dust mites), cigarette smoke, food additives and colds and flu can all trigger an attack.

But it can occur without a specific trigger, producing symptoms that range from mild (a cough and tightness in the chest) to more serious restrictions of the airways. Medications include 'relievers' to treat and relieve symptoms, and 'preventers' that stop acute attacks occurring. Diagnosis should be made by a medical professional who can advise on the best asthma management plan. The good news is that asthma shouldn't prevent you from enjoying a full, active life. Take inspiration from fellow sufferers like swimmers Dawn Fraser and Grant Hackett, netballer Liz Ellis and hurdler Jana Pittman. For more information, contact the asthma foundation of NSW on 1800 645 130 or visit www.asthmansw.org.au.

All about organics

Once relegated to health‑food shops and farmers' markets, organic food is showing up on supermarket shelves, writes Julia Nekich. With Australians becoming increasingly health conscious, it's no wonder organic foods have entered the mainstream food industry so rapidly in recent years. The organic industry in Australia is now estimated to be worth $400 million in retail sales, and growing at a rate of 25 per cent per annum. At the grassroots level, the number of organic producers, including those 'in conversion', grew from 1,600 to 2,000 between 2000 and 2004. In the same period, organic farming areas grew from 7.6 million to 12.5 million hectares. Fruit and nuts make up the largest part of the industry (40 per cent), followed by vegetables (32 per cent), then beef (22 per cent) and cereals (14 per cent).

Why organic?

Health and environmental benefits are just two reasons why Australians are turning to organic foods. Take pesticides, for instance. Conventional farming and food production use synthetic chemicals (which are individually tested and monitored). Organic food is grown and produced without the use of synthetic pesticides and fertilisers, radiation, genetically modified (gm) components, and artificial chemicals. "Organic foods aren't pesticide free," says Shane Heaton, a nutritionist at Biological Farmers of Australia, an organisation that represents the industry and promotes organic‑certification requirements. "There are seven naturally occurring pesticides that organic farmers can use, and there are restrictions on how they use them." Environmental sustainability is also essential in organic farming. Excessive use of synthetic chemicals reduces soil fertility and increases soil salinity.

On the other hand, "natural pesticides break down quickly and don't persist in the environment," Heaton says. In the production of organic animal produce, animal welfare is vital. Feed lots, cages, antibiotics, steroids and hormones aren't used. Many health experts and studies declare there are no significant differences in key vitamins and minerals between organic and conventional foods. But Andre Leu, chairman of the Organic Federation of Australia, says studies do show differences in phytonutrient and antioxidant levels. Some studies suggest that synthetic chemicals reduce a plant's production of these important elements, which have a role in the prevention and reduction (even reversal) of degenerative diseases such as heart disease and cancer. "organic food has higher levels of antioxidants and phytonutrients ‑ up to 30 per cent, depending on the food. Some studies have also shown organics can contain up to 30 per cent more micronutrients than conventional foods," says Leu.

The taste test

"Another major reason people are buying organic is because they believe it tastes better. There is some evidence to suggest that this might be true. Higher levels of phytonutrients are linked to high levels of phenolics and flavonoids, which help determine the taste and smell of foods," Leu says. For consumers, there is an economic downside to organics. "the price of organic foods is prohibitive, as people are generally on a tight budget," says Dr Claire Collins, senior lecturer in nutrition and dietetics at the University of Newcastle and spokesperson for the Dieticians Association of Australia.

Organic farming and food production is more labour intensive, raising the price of the end product by up to 70 per cent more than its conventional equivalent. Heaton says consumers can look at re‑prioritising. "According to the Australian Bureau of Statistics, we spend more on alcohol and junk food than on fruit and vegetables." If price is an issue, he advises doing the best you can. "Don't think it has to be 'all or nothing'. If you're going to choose some organic foods, go for fresh produce that you would eat raw. Water doesn't wash pesticides off well, because they're designed to stick to the plant in rain, whereas cooking degrades pesticides more." He says animal products, particularly meat, are also best eaten organic. "High levels of pesticides are found in fatty animal foods, because pesticides accumulate around nerves, which are surrounded by fat."

The best choice

According to Dr Collins, if you're looking for maximum nutrients and flavour, and are on a tight budget, go for what's in season ‑ particularly 'farm fresh' produce. "If you want to retain as many nutrients as possible, consider the way you cook your vegetables. Use minimal water and the shortest cooking time. If you buy organic, and then boil the guts out of it, there's no difference in the nutritional value," she says.

According to Heaton, the move to organics is good news, and not just in terms of health benefits. "People have lost a connection with farmers, with where their food comes from. 'Organic' gives a clear statement of what's going on with their food. "There's a clear distinction between certified and uncertified organic food, so look for the Australian certified organic label," he says, adding that the use of the word 'organic' isn't regulated. The organic certification system ensures 'certified organic' farms and producers adhere to strict standards, and regular audits and spot checks are carried out by independent assessors. A farm is certified organic only after it has used organic management for three years.

Grains of truth

Get stuck into the high‑fibre goodness of grains

Low‑carb and no‑carb fads turned a lot of people off nutritious foods like bread, pasta and rice in the belief they were somehow to blame for the obesity epidemic. As it turned out, it was all a case of mistaken identity or, more to the point, a collective lumping together of all carbohydrates into the 'bad food' basket. The good news is that grains are considered essential elements of a healthy diet. Eating the recommended daily intake of wholegrain carbohydrates can help reduce the risk of many debilitating and potentially fatal conditions such as heart disease, diabetes and some cancers.

The bad news is we're not eating enough. We need to boost our intake of wholemeal and mixed grain breads, wholegrain breakfast cereals, rice and pasta, and cut down on sugary carbs like biscuits. "People who eat wholegrains regularly can reduce their risk of heart disease by 20 to 40 per cent, and diabetes by 20 to 30 per cent," says Trish Griffiths, an accredited practising dietician and executive manager of Go Grains Health and Nutrition. "In some cases, making a fairly easy change in diet can reduce the need to take medication. And there's increasing evidence to suggest that people who eat wholegrains regularly have better long‑term weight management.

Grains are very low in fat, and the fat they do contain is mostly polyunsaturated. They also pack in a winning assortment of anti‑oxidant compounds, phytoestrogens and phytosterols. "These bio‑active compounds probably work in combination, which is why it's better to get these nutrients from foods rather than supplements," says Griffiths, who thinks it's time we stopped maligning such a "good food group".

Rough versus smooth

The recommended daily allowance of grain‑based foods for adults ‑ depending on age and activity levels ‑ is at least four serves a day. A serve being equal to two slices of bread, one cup of cooked rice, pasta or noodles, or one and one‑third cups of flaked breakfast cereal. Eat what you like and try to eat a variety. The definition of wholegrain is that it contains all the components of the grain. In other words, the grain doesn't have to be visible for you to get the benefits. "White bread has lower levels of nutrients, but it still has vitamins, minerals and fibre," Griffiths explains. "Wholemeal bread is better than white bread and just as good as the grainy varieties.

The key is to try to make sure at least half of your day's intake of cereal foods is of the wholegrain variety." Grains are high in protein ‑ containing most of the 22 essential amino acids usually found in meat, poultry and fish. The only amino acid they're short on is lycine, but it's easy to boost those levels by combining grains with nuts and legumes. Try baked beans on wholegrain toast or pasta with lentils. One of the drawbacks with foods like bread is that they quickly become rancid or mouldy, particularly in warm, humid climates. That's why many breads and baked goods contain preservatives. "We like the idea of having bread that stays fresh for a couple of days but we don't want the additives," Griffiths says. "The two aren't consistent, but bakers do tend to use fewer preservatives in cooler weather and some now bake preservative‑free breads. All additives in Australian bread are subject to regulation by the Australian and New Zealand food standards code."

Lighten up

As the days get longer the markets begin to showcase produce that celebrates the start of a new season reports Cyndi Tebbel.

Blossoms open to release the heady aroma of spring ‑ the perfect time of year to enjoy foods that can be eaten as close to just‑picked as nature intended and modern life permits! Comfort foods have their place, but as temperatures rise we crave crisp, cool fruits and vegetables that won't weigh us down when the going gets hot. Spring is about freshly picked so ask your greengrocer about the origin of the produce on sale. Varieties grown locally for the season, rather than imported for year‑round availability, will be fresher than those that have been in storage.

Salad days

Spring recipes call for ingredients that require little effort to prepare: a quick steam or rinse under the tap is all it takes to whip up a simple and delicious meal or snack. Pure‑veggie dishes don't come much simpler than steamed asparagus spears with fresh lemon, parmesan and cracked pepper ‑ terrific on its own as a light meal, or as a side dish with a poached egg, baby lamb chops, or fish. Main‑dish salads are a great way to get the most out of spring greens. Lettuce tastes best at this time of year and it's easy to mix lovely leaves with raw, grilled and steamed vegetables for nutrition‑packed meals. Add protein to salads with fresh beans (broad or green), dried or tinned legumes, tuna, boiled eggs, grilled chicken, fish or beef. Keep the ratio of greens to protein at around three to one (a serve of meat should be the size of your clenched fist).

Love apples

Tomatoes are also known as love apples (they're actually a fruit) and are full of vitamin C. They're used around the world in many warm‑weather dishes. Tabouli is an invigorating Greek salad that blends chopped tomato with parsley, coriander, mint, spring onions, cracked wheat, lemon juice and olive oil. It's the perfect accompaniment to grilled lamb or fish, and as a filling for salad pockets with crumbled feta cheese and sliced onion. Italians drizzle olive oil and torn basil over sliced tomatoes and buffalo mozzarella for a simply elegant and delicious first course.

Pair tomatoes with crunchy iceberg and cucumber for a very cool side dish that can be dressed up by adding just about anything you like: boiled egg, olives, cheese, baby beetroot, grilled or barbecued chicken (remove the skin for a low‑fat option), flaked tuna and spring onion, walnut and apple. Thai and Vietnamese salads mix grilled meats or seafood laced with invigorating aromatics like garlic, ginger, coriander, mint, chillies, bean shoots and tomatoes. Thai beef salad is easy to prepare and a good source of folate and iron. The salads of the Mediterranean are also good spring choices. Salad nicoise ‑ hard‑cooked egg, green beans, olives, cherry tomato and potato in a vinaigrette ‑ is a deliciously light and nutritious French favourite for lunch or dinner, and it travels well to the office or a picnic.

Another good choice is antipasto, tapas or mezze: selections of small dishes that offer a variety of taste sensations and can be enjoyed during cocktails, before the main course or at a long, long lunch. Design a platter of roasted eggplant and zucchini, marinated artichoke hearts, olives, fresh goat cheese, ripe tomatoes, prosciutto and other appropriate titbits. Add a crusty loaf or flatbreads, olive oil for dipping and optional bowls of hummus, tsatsiki and baba ganoush.

Fruit cocktail

Yes, we have bananas. But they're still at a premium so why not check out some other great fruits of the season. Cherries, rockmelon, papaya, pawpaw, pineapple, mandarins, strawberries, blueberries, mangoes and melons can be sliced, diced, whizzed, frozen, pureed, peeled or eaten just as they come.

Catch of the day

Seasonally fresh, fast, tasty and nutritious ‑ Cyndi Tebbel finds seafood is summer eating at its best.

Summer is the season to consider adding more fish to your menu, so put away the casserole dish, forget about slow cooking and explore a food that's easy to prepare and has all the foundations of sensible eating. The benefits of regular fish consumption are many, but we're still not eating as much of it as we should. When we do, it's often pre‑prepared (fish and chips) or tinned.

There's nothing wrong with tinned fish ‑ oily varieties like salmon, tuna, mackerel and anchovies are nutritious, versatile and available all year round. But Australia enjoys such an abundant seafood harvest that it makes sense to enjoy fresh varieties whenever possible. Cast a wide net seafood is a perfect package: a great source of protein, essential minerals (zinc, potassium, iodine and phosphorus) and vitamins (B‑group), and very low in fat, cholesterol and kilojoules.

A new study by the Harvard School of Public Health advises that one or two serves of fish each week can reduce the risk of death from coronary heart disease by 36 per cent. The fish offering the greatest benefits include those high in omega‑3 fatty acids, such as salmon, sardines and herring. Omega‑3 fatty acids help lower cholesterol and triglycerides, which are risk factors for heart and cardiovascular disease. They're also thought to benefit people with arthritis and asthma.

The Heart Foundation, Diabetes Australia, The Cancer Council and Arthritis Australia recommend including fish in a healthy diet. Simply scrumptious seafood can be grilled, barbecued, steamed or poached. There's no need for fancy techniques. In fact, on the labour‑saving front, it's hard to beat a simple platter of chilled school prawns and a few dozen oysters. Add mango, a crispy green salad and fresh bread for a quick lunch or dinner. The barbecue is made for fish. Thread cubes of fish or prawns onto skewers for fast seafood kebabs, toss baby octopus or calamari on the hotplate with a drizzle of olive oil and eat hot or as part of a seafood salad. There's only one rule: don't overcook it.

Summer is the time to enjoy Atlantic and Australian salmon, Boreton Bay and Balmain bugs, blue swimmer and mud crabs, Sydney rock oysters, school prawns and rock lobsters. When buying fish, follow the advice of the Fisheries Research & Development Corporation Directives and look for firm flesh and lustrous skin. If whole, eyes should be clear and gills bright red or pink. Shells of oysters, mussels and other molluscs should be closed, while prawns and other crustaceans should have glossy shells and complete heads and tentacles. Avoid discolouration or bruising and have a good sniff: fresh seafood should smell like the sea. For more information on purchasing, storing and cooking fish, phone: fishline on (02) 9004 1122 or visit www.sydneyfishmarket.com.au; the Australian seafood consumer hotline on 1800 737 147; seafood experience Australia (sea) visit www.seafoodpromotion.com.

Baby love

Trying to conceive? Don't leave it up to nature to 'get it right'. Jan Roberts says adopting a preconception lifestyle including a nutritious diet and exercise can improve fertility and the health of your baby.

You may be surprised to learn that your diet prior to conception, your lifestyle and environment, all have a direct and profound bearing on your reproductive health and the health of your baby. Francesca Naish and Jeanette Roberts co‑authored a book on the subject, the natural way to better babies: preconception health care for prospective parents (Random House Australia).

The following is an edited extract from the book. Research carried out in the United Kingdom over the past 18 years by foresight ‑ the association for the promotion of preconception care ‑ has shown that if, in the months preceding conception, prospective parents eat a nutritious diet, follow a healthy lifestyle, avoid exposure to environmental pollutants and treat infections and allergies, they will improve their fertility and also reduce the risk of miscarriage, premature or stillbirth, or giving birth to a baby with congenital defects. What we eat and drink is dramatically different from what previous populations consumed for hundreds of thousands of years.

What was once an active lifestyle is now, for the majority of us, a sedentary one, and possibly stressful. The environment in which we live has been flooded with chemicals, our food and water supply often includes additives, and many of us use tobacco, alcohol and drugs (prescribed or otherwise) on a regular basis. The availability of oral contraceptives has led to an increased degree of sexual activity, with the increased risk of sexually transmitted disease, and has also given us the option of bearing children at a much later age. Research has shown that each one of these factors alone may have adverse effects on fertility, reproductive and general health.

In combination, the effects are likely to be more pronounced, and to occur with increasing frequency. The full extent of compromised reproductive outcomes becomes apparent if you consider the following statistics. In Australia at present one couple in six is infertile, one woman in five will miscarry, one woman in ten suffers from toxaemia or the high blood pressure of pregnancy, almost one woman in every five undergoes a caesarean section, one baby in ten is born prematurely or 'small for dates', and one baby in thirty is born with a congenital defect. This shouldn't discourage you from having a child, nor make you apprehensive about a future pregnancy, birth or baby. Rather, it should encourage you to take the necessary steps to prevent problems.

Assuming you now recognise that it is important to actively prepare for your child's conception, you also need to know exactly what it involves. Ideally, you both need to enjoy a period of optimal health which spans a period of at least four months immediately preceding any attempt to conceive. Some of the recommendations may take some time to implement, as may the appropriate treatment of a pre‑existing condition, so the more time you can give yourselves for your preparation, the more effective it is likely to be. We asked Jan Roberts about the preconception program.

Are there major differences in the program as it applies to men and women?

The program is pretty much identical, but a lot depends on the diagnosis of your health practitioner. Women may have issues with hormone imbalance, polycystic ovaries, endometriosis, while for men it may be sperm count and morphology. All require attention prior to conception even being attempted. You both need to commit to changes in nutrition, lifestyle, environment, exercise and attitude. If one partner is not with the program, it's a recipe for disaster. Some of these recommendations may fly in the face of everything you've been doing, but I say take it one step at a time. Don't go away thinking there's too much to do or you won't succeed.

What needs to be eliminated from the diet?

White flour, sugar, chemicals, processed meats containing nitrites. You must also stop drinking alcohol and caffeine, and quit smoking. Nicotine replacement is an acceptable short‑term trade‑off; you'll still be getting nicotine, but you'll avoid the 4,000 chemicals contained in every cigarette. Each time you do something positive, think of the progress you've made instead of what still needs to be done. Establish a platform to work together for the next 20 years raising a child. Then compare the time and effort required to implement lifestyle changes with a lifetime of looking after a baby or child with allergies or learning difficulties.

What about environmental toxins?

Most of us have more significant exposure from what's in the home than the factory down the road. Choose low‑toxicity cleaning and personal care products, and be conscious of unnecessary exposure to things like oven‑cleaning (if you're thinking about getting pregnant, you have a good excuse to avoid it), treating the house for white ants, and trips to the park when the council is spraying for weeds. Men can sometimes be more susceptible to toxic exposure at the workplace and should implement protective measures.

What role does exercise play?

One of the main benefits is improved oxygenation of tissues and delivery of nutrients. Exercise also helps you move comfortably during pregnancy, and keeps you flexible and supple. If you're planning a natural birth, you'll want to move and squat with ease. Strength and fitness are beneficial once you're a mum, too, as you'll be doing a lot more lifting.

You recommend women stop taking oral contraceptives well before they start trying to conceive. Why?

The oral contraceptive pill completely alters the nutritional profile. It increases levels of copper, which is antagonistic to zinc. Zinc is one of the most significant nutrients for reproduction, vital for fertility, helps the prevention of stretch marks, encourages strong uterine contractions during labour, a calm baby, and can lead to a lower incidence of post‑natal depression. You, your health professional or naturopath can do a zinc taste test to check your levels. Re‑test regularly and take a comprehensive vitamin/mineral supplement as well as zinc.

What about other conditions?

Genitourinary infections, Chlamydia, endometriosis and polycystic ovaries all impact fertility and are more common than they were 40 years ago.

How do couples stay motivated?

Trying to conceive doesn't have to be a daunting process. Visualise that lovely healthy baby, the good nutritional support it's getting and the absence of anything potentially harmful. The rewards are ongoing; what you do now doesn't just affect one generation, it's carried through the DNA. Get the nutritional support right for this generation and your grandchildren will benefit as well. Visit www.betterbabies.well4life.com.au.

Make a fresh start

If you're looking for more time and energy it may be time to detox your life, says Andrew McCombe. Do you ever feel as if you never have the time or energy for the things that really matter to you? If that sounds like you, perhaps unfinished business is holding you back. Unfinished business is all of the energy that you have put into many different goals in the past but, even with the best intentions, never completed. When you start to perform anything (put energy in motion) and don't complete it, the energy actually remains trapped in the past, which means it is not 100 per cent available right now. While reviewing the list of unfinished business may seem daunting, the key to releasing energy so it flows freely on a day‑to‑day basis is to establish a 'system of elimination' that will give you the means to remove toxins and unnecessary clutter from your life.

The body has an amazing ability to detoxify itself through breathing, sweating and going to the toilet, but it can often use a helping hand. By following the 7‑day detox you'll rid your mind, body and spirit of toxins and give your mental, emotional and spiritual side a 'kick start' into a new life.

How to do the 7 day detox Seek clearance from your qualified healthcare practitioner before undertaking the 7‑day detox. If you feel that performing a detox for 7 days will be too much of a challenge, perform it for one to three days first.

• Remove toxic thoughts, feelings, beliefs and behaviours from your mind by focusing on what you do want in your life, not on what you don't want.
• De‑clutter and simplify your life, your house, car, garage, wardrobe and office.
• Eliminate any old energy that no longer serves you.
• Eliminate all toxins for one week
  • no meat (except fresh fish and seafood) or dairy products ‑ studies show that heart disease, breast, prostate and colon cancer rates are higher among people who consume meat, poultry and dairy products, which can contain high levels of saturated fats. Substitute meat with fresh fish and seafood or try tofu for something different. Substitute milk with soy or rice milk and cheese with low‑fat ricotta or cottage cheese. Eliminate butter and margarine completely.
  • no refined sugar ‑ consuming too much refined sugar can be very harmful to your body. Excessive sugar intake also contributes to diabetes, tooth decay and hyperactivity. Sugar gives short bursts of energy. The problem is, if you don't use this energy immediately it is stored as fat, which can lead to obesity and even heart disease.
  • no caffeine ‑ caffeine is an artificial stimulant and can lead to nervousness, anxiety and heart palpitations. Caffeine is also a diuretic, which means it increases the amount of water eliminated from your body, causing dehydration. Exercise is a much healthier and more effective stimulant. For an alternative to caffeine to help you wake up in the morning, open the curtains to let in as much natural light as you can. This resets your body clock and helps you wake up naturally.
  • no alcohol ‑ alcohol is often self‑prescribed as a relaxant, but it's also a depressant. If you need help to relax, try meditation or light exercise such as yoga or walking. When you do consume alcohol (after the 7‑day detox) red wine is preferable because of its antioxidant properties.
  • no nicotine ‑ smoking is the largest cause of lung cancer and heart disease in the western world. Instead of smoking, try taking 'oxygen breaks' ‑ stop every 15 minutes and take 10 deep breaths or go for a 10‑minute walk a few times per day. Your heart and lungs will thank you for it.
  • no high fat, processed or 'junk food' ‑ processed fats are destroyed in the cooking process. Because the body cannot use them, they're considered toxic. All 'junk' and take‑away foods, butter, margarine, whole milk as well as some meats contain these fats. Processed food that is high in saturated fat and salt can cause obesity, heart disease, diabetes, colon and bowel cancer as well as many other side effects.
  • no more than 60 minutes of television per day ‑ we watch an average of eight hours of television, per person, per day. Turning off the telly will free up your time for things that are more naturally stimulating and more important to you, like relationships and activities that expand your mind.

What's your health and wellbeing status?

A simple healthy eating and fitness plan is a great way to kick start your summer, says Dr Lee Naylor. For many of us the obesity message is clear: being overweight will significantly increase our risk of succumbing to a range of illnesses and disease. But two messages are taking longer to sink in: being active has more impact on our health than body weight; and a healthy diet can reduce or eliminate many risk factors for cardiovascular disease, cancer and other debilitating health conditions. High cholesterol, diabetes and blood pressure can be quickly reduced by engaging in moderate exercise and eating a sensible diet. Physical activity greatly improves blood flow and heart function, which reduces blood pressure. People who exercise regularly generally have a lower incidence of cardiovascular disease and lower cholesterol levels than people who are sedentary. They also metabolise blood sugar more easily, which lowers the risk of contracting type 2 diabetes. In addition to physiological factors, a number of other health parameters determine our overall state of health. Addressing each of these will help keep you fit and well, and it's as easy as following this simple summer health plan.

Exercise daily

Extensive research undertaken across the corporate sector by fit & healthy business has determined that the health of Australians can be significantly improved by implementing a simple health plan. However, recent data shows that while 30.9 per cent of corporate Australia exercises five times a week for at least 30 minutes at a time, only 15.7 per cent exercises daily, and 32.3 per cent of those classed as obese exercise two or fewer times a week. This is considered sedentary.

Eat two serves of fruit and five serves of vegetables daily

A diet rich in fruit and vegetables is essential in the reduction and prevention of many diseases including cardiovascular disease, diabetes and many cancers. Yet the average corporate employee consumes only 3.9 serves of fruit and vegetables daily, just over half of the required seven serves necessary to maintain basic good health. Women consume 20 per cent more fruit and vegetables than men, and people of healthy weight consume more than those who are overweight. There is a correlation between people who don't consume an adequate diet and those with diabetes, 'pre'‑diabetes and a high risk of cardiovascular disease, which further strengthens the case for eating your greens.

Apples and pears

Dropping a dress or trouser size can significantly improve your health status. The World Health Organisation says that the waist/hip measurement ratio can determine cardiovascular risk and ultimate longevity. A waist measurement more than 89cm and a waist/hip ratio greater than 0.85 in women is associated with a nearly threefold increased risk of cardiovascular disease. This figure accounts for 33.5 per cent of the female corporate population. Men with a waist girth greater than 101cm and a waist/hip ratio greater than 0.90 have a greater propensity towards obesity, diabetes and high blood cholesterol levels, increasing their overall risk to cardiovascular disease. While an apple a day may keep the doctor away, when it comes to your body it's best to aim for pear shaped.

Reduce your cholesterol levels

You must undertake a diagnostic blood analysis to determine your cholesterol levels, but research indicates that 9.5 per cent of corporate employees have seriously high cholesterol levels. While many studies suggest overweight people have higher levels of cholesterol than those in the healthy weight range, diet and genetic factors can predetermine high cholesterol levels and a greater risk of cardiovascular disease. Along with regular exercise, a significant method of reducing blood cholesterol levels is to limit your consumption of animal fats. When doctors say you need to eat less fat to lower your cholesterol level, it's the saturated fats found in animal products. Saturated fat is usually solid at room temperature and not good for you because it raises both the total and LDL 'bad' cholesterol levels, which increase the risk of heart disease. To lower your intake of saturated fats, choose reduced fat dairy products, buy lean cuts of meat and trim any visible fat, remove skin from chicken and avoid fats such as lard and butter.

Lower your blood pressure

Fit & Healthy Business's corporate research, in line with overwhelming Australian and international data, indicates that more than half of Australians (54.5 per cent) have high blood pressure. In our research, of those individuals with high blood pressure, 72 per cent were obese. Reducing excess weight is a priority in managing hypertension and can lower blood pressure in most patients. Losing as little as 5kg reduces blood pressure in most people who are more than 10 per cent over ideal weight. Furthermore, regular aerobic exercise can lower blood pressure.

Be aware of diabetes

Currently, more than one million Australians have diabetes and almost as many are at immediate and serious risk of becoming affected by diabetes in the near future if they do not modify their lifestyle. A large number of Australians have type 2 diabetes without realising it. Ask your GP or health professional to perform a simple blood diagnostic test to see if you're at risk. There are many ways to reduce your predisposition towards this disease. Overeating and not exercising are major contributors to diabetes, irrespective of your size. If left untreated, diabetes can cause many complications, including eye, kidney and heart disease. So get moving, because the effect of diabetes on health is equal to ageing 15 years.

Yoga at any age

Not so long ago, a yoga teacher would typically hear: "I am way too stiff for yoga. I could never get my foot behind my head!" Now that yoga has become popular with so many, from the young and nimble to the old and wise, the myth that you have to be flexible to begin with (or to get your foot behind your head ever!) is finally being dispelled. Yoga is one of the most complete forms of exercise and it can benefit anyone, any age and any stage of life.

Complete Exercise

A 'yoga body' is a beautiful body: strong but not bulky, soft but not willowy; it is a body that looks like it's been well cared for. Of course, such an achievement is the least of all the benefits, but hey, it won't hurt you either. In no particular order, physical benefits you can expect to derive from practicing yoga include:

Toned muscles and stronger bones:

yoga stretches the muscles of the body that are locked with tension and strengthens the muscles of the body that are lacking tone. Standing poses, such as the warrior poses, look simple but require great arm and leg strength. Certain weight‑bearing poses, such as the plank and dog pose, help to build bone density.

Better digestion:

some yoga poses, such as twists and lying on the tummy, gently massage the digestive organs of the body. Other, more advanced poses generate heat in the digestive tract and flush it with new blood. Poses can stimulate better organ function, helping improve assimilation and elimination of food.

Balanced hormones:

some yoga poses, particularly the upside down ones like headstands and handstands, affect the body's glands. This can help to regulate the thyroid, adrenals and reproductive glands. The internal benefits to the body of yoga are many. But even so they're not the ultimate benefit. For that, it's over to the mind.

Exercise for the mind

A yoga practice, where the body moves into and out of poses steadily and in a sequential fashion, is traditionally accompanied by special breathing techniques. This type of breathing is simple to do: it is slow, even and each breath is taken with awareness. Such conscious breathing stretches the intercostal muscles (those between the ribs), strengthens the diaphragm and improves lung capacity. The increase in oxygen improves thinking and skin tone. Moreover, the steady, rhythmic breathing pacifies the central nervous system and calms a hyperactive mind. This brings about the profound relaxation at the end of a practice. The breathing also induces a meditative state of mind. The practitioner becomes focused on only the sounds and sensations of the breath as it enters and leaves the body, and in so doing, frantic thoughts of mortgage payments and carbon emissions drop away. The mind becomes one‑pointed, and powerful. Afterwards, full attention can be directed to any subject and sustained without interruption.

Meditation is an intrinsic part of a yoga practice. Traditionally it involves sitting on a cushion in quiet contemplation. The poses (that are commonly thought of as 'yoga' in its totality) are preparatory for meditation. They limber up the body, removing backache and tightness from hips and shoulders, enabling a person to sit in comfort and be still, peaceful and quiet. A complete yoga practice includes meditation.

Eventually, a sustained and consistent yoga practice induces a state of relaxation so pleasurable that a person begins to feel awe and wonder for the smallest aspects of life. Yoga can enhance self‑awareness, day‑to‑day contentment and inner peace. Who couldn't benefit from more of that?

Alix Johnson is the author of Yoga: The Essence of Life (Allen & Unwin).

Finding your third place

If you find it difficult to turn off after a day at work let Dr Adam Fraser help you switch on the home channel. As a workplace performance consultant working with thousands of people each year, the number one complaint I hear is that people don't get enough time to spend with their family. Yet many of these same people tell me that even when they are home they're always thinking about work! Due to rising levels of stress and pressure, more people are finding it hard to be truly engaged and present with their family at the end of the day. Many times after we arrive home, despite the fact that we've physically left the building, mentally we're still there. What is going wrong? Why are many of us performing better at work than we are at home? One of the reasons we find it hard to switch off at the end of the day is that we're unable to tap into the mindset of the home environment.

Go slow zone

Every external environment has a specific mindset and it's only when we can successfully adopt the mindset of that environment that we become less stressed, more present and more successful. The mindset during most people's working day is one of fast pace, time scarcity, competition, high expectations, and decisiveness. Compare that to the mindset of our home, which, for most of us, operates at a slower pace, with far more nurturing and support and far less focus on outcomes and performance. Obviously these two environments are very different and, as a result, making the mistake of entering one environment with the mindset of the other is a recipe for disaster. The research I've done on this issue reveals that many of us carry the mindset of the work environment home with us and, as such, we expect the home to operate like a business. One exasperated executive from a large financial institution summed up the problem perfectly. "Because I work such long hours I rush home at the end of the day but my mind is still in work mode and so I try to run my home like my office. As soon as I walk in the door I start finishing my wife's sentences because she doesn't talk fast enough, and then I start yelling at the kids because they're not time efficient. It's driving my family crazy!"

The home channel

The inability to switch into the home channel can lead to family tension, disengagement and even a serious decline in personal relationships. The key to switching from work to home is finding your third place. The third place is where you alter your mindset from work to home; a formal time during which you consciously switch over. A coaching client of mine who works in a high pressure environment has his third place down to a tee. The result is that, despite the stress of his job, he manages to be incredibly attuned to his home environment, and patient and supportive to friends and family. When he enters the house at the end of the day he doesn't talk with his family. Instead, he goes straight to his room where he removes his clothes, takes a shower, devotes five minutes to meditation and then writes down anything that's bothering him. The ritual allows him to release the stress of the day by altering his mindset to suit his environment. Once he's switched on to the home channel, he's ready to engage with family members. Other people I've worked with have their own variation of the third place. Some use the train trip home, others the gym. One busy female executive parks her car three streets away from her house and sits quietly for five minutes practising meditation to ensure she's calm before she walks in the door.

Being present

Some psychologists now believe that we're creating fewer and fewer memories. They say the reason for this is because memories are created in the present and if we're always obsessing about the past or worrying about the future there's not much time left over for laying down current memories. One of the best things about the third place is that it helps us become more 'present', whether we're at home with the family or with colleagues and clients at work. 'Being present' means living in the here and now. It's about focusing on the current task so much so that you lose yourself in whatever you're doing, without thinking of all the other things that need your attention. And it's especially important when we're interacting with others and building relationships. The greatest compliment you can give someone is your undivided attention.

Clear your clutter

Reducing the amount of 'stuff' in your workplace can help you think more clearly, says Thea O'Connor.

Feeling run down, unmotivated, overwhelmed? You could be suffering from a clutter‑filled life. Whether it's overflowing files, emotional baggage or boxes of belongings you've been hoarding for years, old 'stuff' can weigh you down. "If your place is cluttered, it's likely your mind will be too, leaving you unfocused and lacking clarity," says space clearing practitioner Tracey Stanton, who consults to people in more than 200 work sites across Australia and Asia. A spritely spring clean can lift your spirits and, according to feng shui practitioners, clear your mind and enhance the flow of life energy. What counts as clutter?

All those things you keep convincing yourself you might need one day, but don't use, never have and never will. The possessions you do need but are out of place, like coffee mugs on your desk or the tools left lying around. And all those things on your to‑do list ‑ the unanswered emails and phone calls, a repair that needs attending to and accounts that need paying.

Mind and matter clutter has many forms, not just the physical. It can include worries, grief or grudges that we hold on to. "Not forgiving someone from ten years ago can create a form of clutter that we hold in our physical or mental body," says Stanton. So if you think clutter‑clearing is just a fancy word for housekeeping, think again. It can be quite an emotional process that involves clearing out your psychic cupboards as well as desk drawers. It can be challenging turfing out the old to make way for the new: letting go of those old research papers and reports can actually help you let go of outdated dreams and plans.

While it's tempting to keep cupboards and drawers firmly closed in the hope that out of sight really is out of mind, no matter where we try to hide it, clutter drags our energy down and the longer we keep it, the more it affects us. So where to begin? According to feng shui principles, the vital life force, chi, functions best where there is order and harmony. Simply creating a defined place for your keys, your mobile or work tools will be a great start. After all, life works better when you know where things are.

If the thought of de‑cluttering leaves you feeling overwhelmed, don't try to do it all at once and definitely don't start late at night. "Put on some good music and pick a room, a drawer or a cupboard to start with," suggests Stanton. "Work with that space until you've finished, otherwise it'll become another incompletion." Try using four boxes labelled bin, give away/sell, store and put away. To help you decide which box to use, ask yourself: do I love it? Do I use it? Does it bring me joy or energise me when I use it? If you answer 'no' let it go.

A clean slate workplace clutter may be less emotional than clearing out more personal 'stuff', but it can be just as challenging. Email overload and computer files left on the desktop or dumped in 'My Documents' are the most common types of computer clutter, according to Donna Hanson of Prime Solutions Training and Consulting, who helps organisations increase efficiency through computer training. "Set aside a time each day to deal with your email, and be careful that it doesn't become re‑shuffle time. Make a decision to action, file or delete," says Hanson. Many software applications can make it easier for people to conquer clutter and work efficiently, but all too often we don't know how to use them properly.

Hanson recommends investing in 'tailored' staff training. "When people do learn how to use an application properly, such as excel, they experience a great sense of relief, and can manage their data much more quickly," she says. Once you commit to de‑cluttering, you commit to an ongoing process. Think of it as healthy self‑maintenance and give yourself an annual check‑up.

Clutter‑clearing:

Getting started

• begin with one room, one file or one drawer.
• use four boxes: throw out, give away or sell, put away, store.
• have well‑defined places for all items.
• don't get stuck in the sentiment.
• plan an annual clutter‑clearing day.

Clearing computer clutter

• check your files: are they in folders or loosely filed in my documents or a network drive?
• delete any files that you no longer need, and archive those that you do need but infrequently. Store on a CD or external hard drive.
• clear your computer desktop of unnecessary icons or files.
• get training in software applications to help you better manage your data.
• empty your recycle bin.

Thea O'Connor (b.sc, bnd) is a health promotion consultant, writer and speaker. Email: enquiries@thea.com.au; website: www.thea.com.au.

GU Health accepts no responsibility for the accuracy of any of the opinions, advice, representations or information contained in this article and readers should rely on their own advice and enquiries in making decisions affecting their own health, wellbeing or interest.

Sleeping on the job

Could a midday snooze improve productivity? Thea O'Connor reveals that some companies are exploring the benefits of workplace napping.

Monica Rosenfeld, the director of the public relations and writing firm Wordstorm, believes people who want to make a success of PR must be highly motivated, positive and brimming with energy. "PR is a very people‑oriented industry involving lots of communicating, so staff genuinely need to feel good," she explains. And if that means her employees need to nap at work, it's fine with her.

Emma Gardiner takes full advantage of Wordstorm's nap‑friendly culture. In her previous job, Gardiner had to catch 40 winks under her desk or in a nearby park, but at Wordstorm she's free to take a mini‑siesta in the company chill‑out room. "We have lovesacs in the chill‑out room, so if I get tired around lunchtime I go and have a sleep," she says. Before hitting the lovesac (a cross between a beanbag and a couch), Gardiner is foggy in the head, lacks focus and sometimes feels overwhelmed, but after 20 minutes she emerges refreshed.

Numerous studies demonstrate that Gardiner's 20‑minute transformation is no accident. "Research shows that a brief nap can improve your mood and productivity, alleviate tiredness, increase alertness and reduce errors made at work," says Dr Gerard Kennedy, a Melbourne‑based sleep specialist. "Even a nap as brief as 10 minutes will produce these results," says Kennedy, who cites evidence from Japan, where workplace napping has been adopted across a range of industries, including office‑based industries, with measured improvements in productivity.

In Australia, naps are sanctioned for workers such as firemen, doctors, interns on long shifts and truck drivers, whose level of alertness can make the difference between life and death. However, despite its performance‑enhancing effects, napping isn't exactly sweeping the corporate world. Some bosses worry that napping encourages employees to slack off on the job ‑ an understandable, if not necessarily well‑founded fear. Wordstorm's Rosenfeld isn't one of them. "I trust my staff and they don't abuse it," she says. Workers also fear judgment and can feel guilty snoozing during the day, no matter how much it enhances their performance.

As a result, they prefer to speak off‑the‑record about their experiences. "My productivity was so much better when I took a 15‑20 minute nap in the afternoon," says one female napper, who wishes to remain anonymous. "it didn't take much longer than a coffee break to get a result, but I felt a nagging guilt that I was letting the team down, even though I typically put in a nine or 10‑hour day." A fear of sleeping at work goes beyond being judged a slacker by your colleagues: because sleeping renders us defenceless and vulnerable, workplace nappers need a safe place to let down their guard.

Enter the metronaps sleeping pod: a semi‑private portable device that resembles a space‑age recliner and offers employees a safe place to unwind at work. While not yet available in Australia, metronaps sleeping pods have been leased out by the US parent company to some local organisations, such as State Street Australia Limited and Publicis Mojo, for a trial. "Workplace napping made a huge amount of sense to me very quickly, and I assumed the benefits would sell themselves, but that wasn't always the case," says an employee who experienced a 30‑day trial of the metronaps. "To reap the benefits you need to ensure that managers are clear about the positive outcomes of napping, actively endorse it and support staff."

Harry M Miller, one of Australia's best‑known promoters and media managers, needs little convincing of the benefits of taking breaks during a busy day. "Napping is a great idea. It's a kind of traffic control which slows your brain down." He makes good use of his company's meditation room and actively encourages his nine employees to "slip up there once or twice a day, put on some quiet music, light the incense, lie back and nap out". Much of napping's wellness boost comes from getting some extra sleep, but if you can't nap, even walking away from your workstation can be enough to refresh and renew. Take regular breaks (especially during the afternoon slump) to re‑hydrate, get some fresh air or do some stretches. Stop, revive, survive makes as much sense at work as it does on the road. Read more about who's napping and why at: www.thea.com.au/nappingregistry.

How well are you coping?

Winter can be the perfect time for quiet reflection and to take stock of how you deal with life's daily stresses, says Jennifer Jefferies.

Have you been ignoring some of the vital signals your body is trying to send you? Most of us are so focused on the external needs and demands of our lives that we can no longer hear what our bodies are trying to tell us. But if we ignore the warning signs for too long, stress can lead to illness. How do you know you're stressed? The problem with stress is that no two people experience its effects in the same way. It can present as a multitude of common ailments, including insomnia, anxiety, depression, hypertension, headaches, heart palpitations, exhaustion, anger, substance abuse, disillusionment, withdrawal and helplessness. Consider each of the statements below. If you can relate to any of these, chances are that you could do with a little rejuvenation and balance in your life:

• I wake up feeling exhausted and am slow to get going.
• I have broken sleep.
• I get headaches at least monthly.
• the last thing I feel like doing in the morning is exercising.
• I could use a power nap in the afternoon.
• my appetite is all over the place.
• I look for an alcoholic drink to wind down after work.
• I eat lunch at my desk.
• I'm tired of my co‑workers and/or friends and family asking me if I'm okay.
• I'm withdrawn and don't want to be around others.
• I'm short‑tempered and get angry easily.
• I've forgotten how to laugh, even at myself.
• I experience mood swings.
• I feel disillusioned about my job.

What's the solution?

There's no quick fix that can help someone experiencing stress. What is needed is a new approach.

Step 1.

Respect yourself we're all our own worst critics and often make life difficult for ourselves. It's time we learnt how to motivate and manage ourselves so that we can put in our best performance every day. It's not selfish to look after yourself first ‑ it's essential.

Step 2.

Feed your body the standard food groups we've learnt to live on are sapping our energy and robbing us of our vitality. The right formula for healthy eating is a very simple one:

• every day, drink two litres of water.
• six days a week, eat foods as close to nature as possible ‑ unprocessed and lightly cooked.
• one day a week, eat whatever you want. It's not what you do 10 per cent of the time that matters, it's what you do 90 per cent of the time. So try to be health conscious six days a week and treat yourself on the seventh day.

Step 3.

Move your body what if there was a guaranteed way to put more energy into your day that didn't involve caffeine or artificial stimulants? There is, and it's as simple as moving your body. I know you don't have much time for exercise, so go for quality rather than quantity. Just 30 minutes of moderate activity most days of the week ‑ something as simple as walking ‑ will deliver huge health benefits.

Step 4.

Play more sometimes we can all use a little help to lighten the mood, but instead of reaching for chocolate, alcohol or other stimulants, next time you need a mood boost, try vaporising some uplifting aromatherapy essential oils. My favourite blend for snapping people out of their seriousness is called play more.

Step 5.

Get a life it is funny how we manage to achieve everything we need to for our work and families, but when it comes to ourselves we're prepared to let health and happiness slide. It's time to make the choice to 'get a life'. Make appointments with yourself to eat well, drink water, have fun, spend quality time with your loved ones, exercise, relax, and enjoy just being alive.

Step 6.

Do it now I choose to live my life by the rule: if it's hard to do, that's all the more reason to do it! When you feel challenged, instead of running away, take a deep breath, close your eyes and push through the fear to the excitement on the other side.

Step 7.

Chill out understand that you are going to get off track sometimes, so stop beating yourself up about your so‑called imperfections. If you find yourself off track, be pleased that you noticed and correct your course.

GU Health accepts no responsibility for the accuracy of any of the opinions, advice, representations or information contained in this article and readers should rely on their own advice and enquiries in making decisions affecting their own health, wellbeing or interest.

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