Being Present

We often try to pack a lot into our day; we race around, ticking things off our to-do list so we can rest easy and relax at night. Home Doctor Perth

But what if we took a moment for being, rather than doing? Does it pay to slow down and focus on the present moment?

The benefits of simply ‘being’

‘Being present’ is part of the practice known as mindfulness. It’s a way to focus on what is happening ‘in the now’, and it can have positive effects on your mental health and wellbeing.

Studies show that practising mindfulness may aid in managing stress, anxiety and depression, and can help to make us calmer, happier humans.

“The benefits of being present are that you get to focus on the most important point in time – the present,” explains Jean Hailes clinical psychologist Gillian Needleman.

“The present is the place where you are the most powerful as it is ‘the now’; the ‘live’ moment of time. It is where opportunity resides, where choices exist and where you can focus all your senses to take in the richness of life and what you’re experiencing.

“It is not the past, which can’t be changed, nor is it the future, which has not yet unfolded. The present is the place of being and possibility.”

As Ms Needleman explains, focusing on ‘the now’ also helps to still and quieten a racing mind.

“It can shift the focus from your inner-world – often the place of worry and anxiety – and turns your attention to the actual world around you and your interaction with it for that moment,” she says.

Putting it into practice

Here, Ms Needleman gives us three tips on how to tap into the present and fully soak up a mindful moment.

1. Use all your senses

When you want to become present in any given moment, use all your senses to describe what is happening around you. Observation, without judgement, is key, says Ms Needleman.

“If you are going for a walk, be present by noticing the colours, the smells, the things that are close to you, the things that are further away… what are the big things and what can only just be seen? Feel your feet connecting to the ground, the temperature of the air on your face, your arms by your sides,” she says.

Concentrating on these subtle details and feelings connects you to the present moment and can also create an enriching and more enjoyable experience.

2. Daily deed done differently

Choose something that is a habit, perhaps something you do daily, but do it differently and allow yourself to notice the small things.

Ms Needleman provides some examples. “Brush your teeth with your left/non-dominant hand, go for a walk but walk at half your usual pace, change your stride, eat dinner in the garden instead of at the kitchen table, ride your bike to work instead of taking the train, or drive a different way home.”

Many of our daily tasks are done in ‘auto-pilot’ mode. We are so used to doing them, we don’t tune into the task at hand. But slightly changing our perspective can open us up to a new experience, allowing us to complete the task in a new and more present light.

3. A mindfulness body scan

Ms Needleman reminds us that our body is always present, so it can be a useful tool to practise being present with. “Your body does not dart around into past, present and future the way your mind can,” she says. “It is always there and can help bring you back to the present moment.”

Play around with being mindful by noticing your body in different ways. You can start from your head and work your way down to your feet:

• Appreciate the way your breath moves in and out of your nose or mouth
• Notice the inside of your mouth – move your tongue across your teeth and feel the sensation
• Place your hands on your chest and stomach and feel the breath flowing in and out
• Try to focus on the way your bones hold up your posture
• Think about your legs and how the muscles feel
• Wiggle your toes and notice the feeling
• Feel the floor beneath your feet, press down on the floor and notice the sensation…
• The options are endless

Regards,

Home visit doctor Perth

The Real Reason Germs Spread in the Winter!

Flu season seems to have become a fact of life – and with it numerous theories as to why it exists. Here are just a couple of theories making for interesting reading. House Call Doctor Perth

The temperature drops so the air con goes up a notch (or ten!), and the fires are lit. Sunlight hours become shorter, and the days at work feel longer when you leave in the dark and arrive home after dark. And there is almost always someone in the house with the sniffles, a scratchy throat and you wish you had taken shares in a pharmaceutical firm when you were young! And for something so prevalent and routine, you would think that there would be some solid facts as to why this happens.

However there are just theories… and here are a few simplified theories for you to ponder.. Germs can linger for a long time on an underground train.

Credit: Getty Images

Theory #1 we spend more time inside

It’s cold, raining and or foggy, so we hang out together inside more so than in summer. Because we’re in closer contact with other people who may be carrying germs, we’re more likely to come into contact with the bugs, viruses and bacteria than when we are outside in the sunshine and fresh air.

Theory #2 without much sunlight, we may run low on Vitamin D, weakening our immune system

Remember your mum or Nanna telling you to go and get some fresh air … It was for a very good reason! The sun and fresh air in the lungs doesn’t just make you feel better, Vitamin D is something we all need and with winter, less sunshine could equate to a lack of Vitamin D – and Vitamin D powers the body’s immune system.. so less of it could be impacting our susceptibility to colds and winter bugs.

Another popular idea concerned our physiology: the cold weather wears down your body’s defences against infection. In the short days of winter, without much sunlight, we may run low on Vitamin D, which helps power the body’s immune system, making us more vulnerable to infection.

Theory #3 Wet hair can give us a cold

Did you know that when we breathe in cold air, the blood vessels in our nose constrict to stop us losing heat? This may prevent white blood cells (the warriors that fight germs) from reaching our mucus membranes and killing any viruses that we inhale, allowing them to slip past our defences unnoticed. This is possibly the theory behind the thought that we tend to catch a cold if we go around with wet hair.

Theory #4 cold air is drier and means viruses and bugs float longer

In moist air, particles may remain relatively large, and drop to the floor. In dry air, they break up into smaller pieces – eventually becoming so small that they can float for longer. Colder winter air is drier than warmer summer, more humid air.

This suggests that when you enter a cold but drier room its previous occupants ‘leftovers’ of coughs and sneezes are more likely to still be floating around. Viruses in drier air can float around and stay active for hours – until it is inhaled or ingested, and can lodge in the cells in your throat.

Air conditioning (provided they are regularly maintained) can filter out germs before they circulate which negates the claim you are more likely to get sick on a plane…. Although personally having just flown from overseas, I am sure I am getting a cold!

Regardless of these theories, if you find yourself feeling under the weather and have a cold or the flu, how you got it doesn’t matter. Making you feel better does! If you or a loved on becomes sick at night and your usual Doctor or medical centre is closed, call your local after hours Doctor on 1300 300 362 and one of our doctors will come see you as soon as possible. We reserve the right to take more time in case of giving priority to more serious conditioned patients as we always attempt to prioritise young children and the elderly.

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

Regards,

Home GP Perth

Understanding Bowel Cancer: PREVENT, DETECT & DIAGNOSE

Bowel cancer (also known as colorectal cancer) often develops without any warning signs. 

It is the second biggest cancer killer of Australians after lung cancer. Bowel cancer affects men and women, young and old. The risk of developing bowel cancer rises sharply and progressively from age 50. 1 in 12 Australians will develop bowel cancer in their lifetime. Around 75% of people who develop bowel cancer have no family history of the disease or hereditary contribution. Bowel cancer is preventable, treatable and beatable. If detected early, around 90% of cases can be successfully treated.  Doctor to your home Perth

At some time in our lives, most of us will experience problems with our bowels and the process of getting rid of these waste materials. Tummy upsets and bleeding from the bottom are both very common symptoms associated with many minor problems that are easily treated, or settle down again on their own. However, it is very important to discuss any symptoms that don’t seem to settle on their own or respond to recommended treatments with your doctor. They can refer you for further investigations to determine the cause of the problem. 

Prevention Through Diet & Lifestyle

There is a link between red meat and bowel cancer. It is now recommended that we should eat less than 500g of red meat a week.Processed meat is strongly linked with an increased risk of bowel cancer, and therefore should be avoided as much as possible. 

Drinking alcohol raises the risk of several common cancers, including bowel cancer. It is therefore suggested that alcoholic drinks are limited to two for men and one for women a day. 

Eat at least 5 servings (400g) of a variety of non-starchy vegetables and fruits every day. Wash and eat raw with skin on for extra fibre, and aim for at least 2 serves of fruit and 5 serves of vegetables a day. Frozen vegetables count too, as does fruit juice! 

Eat relatively unprocessed cereals (grains) and/or pulses (legumes) with every meal. 

• Limit refined starchy foods. 

• Grains and cereals – this includes rice, oats, pasta, bread, couscous and breakfast cereals. Try to choose wholegrain varieties where possible, which contain more fibre (such as wholemeal pasta, wholegrain bread etc). 

• Pulses – lentils, chickpeas and beans are tasty and filling. A jacket potato with baked beans and salad makes a delicious lunchtime meal. 

There is now evidence that regular physical activity could cut the risk of developing bowel cancer (but not rectal cancer) by 30-40%. Physical activity also helps to control weight gain, which is important as obesity is linked to a higher risk of bowel cancer. To help reduce the risk of bowel cancer, people should aim to be physically active every day in any way for 30 minutes or more. 

Maintain body weight within the normal range from age 21. 

• Avoid weight gain and increases in waist circumference throughout adulthood (<80cm for women; and <94cm for men). 

• Aim for a Body Mass Index (BMI) of 18.5 – 24.99. 

• Quit smoking. 

• Avoid exposure to tobacco smoke. 

Be self-aware 

Being aware of your body and recognising when things are not quite right is your first step to avoiding serious health problems. 

No one knows your body better than you, so listen to it and if something is not right, make an appointment to speak with your doctor as soon as possible. 

Credit: Bowel Cancer Australia Patient Awareness Campaign

Regards,

Home visit doctor Perth

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Hand washing tips

Summary

• Proper handwashing can protect you and others from a range of diseases.
• Liquid soap is better than bar soap, especially at work.
• Wash and dry your hands carefully.
• A number of infectious diseases can be spread from one person to another by contaminated hands. These diseases include gastrointestinal infections, such as Salmonella, and respiratory infections, such as influenza. Washing your hands properly can help prevent the spread of the germs (like bacteria and viruses) that cause these diseases.Some forms of gastrointestinal and respiratory infections can cause serious complications, especially for young children, the elderly, or those with a weakened immune system.

• When to wash your hands

  You should wash your hands thoroughly:
  
  • after using the toilet or changing nappies
  • before,during and after preparing food
  • between handling raw and cooked or ready-to-eat food
  • before eating
  • after using a tissue or handkerchief
  • before and after attending to sick children or other family members.
  • after smoking
  • after handling rubbish or working in the garden
  • after handling animals

  How to wash your hands properly

  To wash hands properly:
  
  • Wet your hands with clean, running water, turn off the tap.
  • Apply soap and lather well for 20 seconds (or longer if the dirt is ingrained).
  • Rub hands together rapidly across all surfaces of your hands and wrists.
  • Don’t forget the backs of your hands, your wrists, between your fingers and under your fingernails.
  • If possible, remove rings and watches before you wash your hands, or ensure you move the rings to wash under them, as microorganisms can exist under them.
  • Rinse well under running water and make sure all traces of soap are removed.
  • Dry your hands using a clean towel or air dry them
  • It is best to use paper towels (or single-use cloth towel).
  • Dry under any rings, as they can be a source of future contamination if they remain moist.
  • Hot air driers can be used.
  An idea at home: give each family member their own towel and wash the towels often.
  
  
  
  

  Use running water

  Use running water instead of a basin of standing water that could become contaminated through use. Warm water may be better than cold for handwashing as soap lathers (soaps up) better with warm water. However, cold water and soap are still suitable. Hot water can damage the skin’s natural oils. Over time, this can cause dermatitis.
  

  Soap is important

  Washing hands with soap and water will remove substantially more disease causing organisms than washing hands with water alone. For people who find that soap causes skin irritation, it is useful to note that soaps can have a different pH – they may be neutral, slightly alkaline or slightly acidic, and perfumes in soap may also cause irritation. Changing soap may help some people
  

  Liquid soap is best

  Generally, it is better to use liquid soap than bar soap, particularly at work. However, bar soap is better than no soap.
  
  age to using antibacterial soap
  When following the handwashing steps outlined above, all soaps are equally effective at removing disease causing germs. Antibacterial soap is unnecessary and does not offer an advantage over regular soap.
  

  Take care of your hands

  Handwashing is only one part of hand hygiene. Looking after your skin generally is important, as your skin is your most effective barrier against infection. After your hands have been dried thoroughly, you can help to look after your hands if you:
  
  • Apply a water-based absorbent hand cream three to four times a day, or more frequently if your hands are constantly in water.
  • Use gloves to wash dishes to protect your hands.
  • Use gloves when gardening to prevent a build-up of ingrained soil or scratches.
  • House Call Doctor Perth if a skin irritation develops or continues.

  Where to get help

  • Your doctor
  • Your local council’s health department

Regards,
Visit Site: After Hours Doctor Perth
Call: 1300 300 362
Email: info@waafterhoursdoctor.com.au

Surviving Cold And Flu Season

Colds and flu are more common in the cooler months, partly due to the fact that we spend more time indoors in close contact with others. But getting sick isn’t inevitable, in fact by practising good hygiene and taking steps to boost your immune system, you can give yourself every possible chance of staying well over winter.

Be vigilant about hand-washing.This is the first and most important action you can take to avoid winter germs.  Lather-up whenever you’ve touched something communal including door handles, handrails on public transport, shopping trolleys or baskets and the office water cooler or espresso machine.

1. Develop a cleaning habit.Regularly clean surfaces including your computer keyboard, tablet, telephone handset, mobile phone and door handles to remove germs. But avoid antibacterial cleaning products, unless you have a medical reason to use them, as their overuse may be contributing to antibiotic resistance.
2. Don’t share!This includes cups, plates and cutlery as well as towels and hand-towels, unless of course they are washed thoroughly between use.  If you use disposable paper towels and tissues, put them in the bin immediately after use.
3. Get enough sleep.Poor sleep can reduce your immunity, making it more likely that you’ll get sick.  One study found that those who slept less than 7 hours per night were three times more likely to develop a cold than those who slept 8 hours or more, while another found that those sleeping 6 hours or less were more than 4 times as likely to develop a cold compared to those sleeping 7 hours or more. Aim for 7-8 hours of shut-eye most nights.
4. Head  Vitamin D, which we get mainly from the action of sunlight on our skin, is a key nutrient for immune health.  Winter, when the UV index is lower, is a great time to head out for a lunchtime walk to boost your vitamin D levels.
5. Stay active.While it may be tempting to curl up in front of the heater or fire with a good book, as discussed in our article on winter exercise (page 2), regular moderate intensity exercise can help to boost your immune system, reduce your chances of getting a cold and improve your recovery time if you do get sick.
6. Eat well.Eating a healthy, well-balanced diet is important for general health and wellbeing but there are a few nutrients that are particularly valuable when it comes to our immune system. These include vitamin C (found in citrus fruits, kiwifruit, berries, capsicum, tomato, broccoli and spinach), zinc (found in fish, seafood, lean meat & poultry, legumes, wholegrains, nuts & seeds, and dairy foods like milk, yoghurt & cheese) and vitamin A (found in yellow-orange and dark green vegetables such as carrot, pumpkin, sweet potato and spinach).  Include these foods regularly in your winter meals.

What about the Flu vaccine?
Available for anyone over 6 months of age, it’s best given in early autumn, before the flu season starts. The vaccine is free if you are:

• aged 65 years and over
• of Aboriginal or Torres Strait Islander background and aged 6 months to less than 5 years or over 15 years
• pregnant
• over 6 months of age with a medical condition such as severe asthma, lung disease or heart disease, low immunity or diabetes that can lead to complications from influenza.

For more information:

• Visit the Flusmart website
• Find out more about the flu vaccine at Immunise Australia or call the Immunise Australia Program Information Line on 1800 671 811.
• visit the After Hours Doctor Perth

References:

• Cohen et al. Sleep habits and susceptibility to the common cold. Arch Intern Med.2009 Jan 12;169(1):62-7. doi: 10.1001/archinternmed.2008.505.
• Prather et al. Behaviorally Assessed Sleep and Susceptibility to the Common Cold. 2015 Sep 1;38(9):1353-9. doi: 10.5665/sleep.4968.
• FluSmart
• HealthDirect: Colds and Flu Prevention
• Australian Department of Health: Influenza Information
• Better Health Channel: Antibacterial cleaning products

Regards:
National Doctor Perth