GMHBA Healthier Together Podcast

Did you know that prehabilitation can help delay surgery or improve the outcome of surgery, potentially reducing your time in hospital and increasing your mobility? Director & Senior Physio at Kieser, Tim Dettmann explains the importance of prehab and busts the myth about strength training.

The immune system is our body's way of protecting us against infection disease. In our latest Healthier Together podcast, we speak with Mel Bald about how we can support our body through what we eat to have the best defense against germs.  

Kids sport isn't just about cold weekends and participation medals. Sport teaches lifelong lessons about motivation, winning, losing and creates connections in the community. Presenting ‘Supporting Kids in Sport' podcast with registered teacher and Psychologist Tim Dansie.

Did you know that around half of our behaviour is habitual? Most people know what they need to do to live healthier lives, but ingrained habits often get in the way.  Luckily, it's never too late to do things differently. Listen as Nutritionist Mel Bald takes us through 5 ways to hack your habits and finally make that change you've been thinking about.

Dr Sarah White was appointed Director of Quit Victoria in 2014 and is the leading national spokesperson for tobacco control.  Dr White oversees the delivery of the Victorian Quitline, which is renowned for its development of new service and technology delivery models for smoking cessation (telephone) counselling. Other key areas of expertise include smoking cessation practice change models in health system settings, and the impact of smoking on health, particularly for priority populations, such as people with mental illness or substance use disorders. Dr White has a strong track record in policy development, public advocacy and government relations, and extensive experience in communicating research and media relations. (1.06) How nicotine addiction works (2.17) How does someone know if they’re addicted? (3.22) Factors involved in smoking addiction (4.37) Dealing with smoking triggers (5.39) Social situations (6.53) Why a smoking diary is useful (8.01) Factors which can influence success (9.43) Increasing chances of quitting (10.32) Should you quit abruptly or slowly? (12.03) Role of medications and nicotine replacements (13.07) What types are available? (14.28) Nicotine replacement therapy addiction (15.11) Accessing nicotine replacement therapy (16.01) What to expect from the Quitline (17.24) Other resource suggestions Useful Resources QUIT www.quit.org.au Quitline #13 78 48 My Quit Buddy App At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Raigan Howard has spent 10 years as a professional youth worker in the Geelong region, specialising in high challenge activities and leadership development. After working for the City of Greater Geelong Youth Development Unit and partnering with many local schools, Raigan is a fully qualified personal trainer and launched Hello Hurricane with a passion to see young people empowered through effective development approaches. He is in the Army Reserve and recently returned from operation COVID19 Assist in Melbourne CBD and also operation BUSHFIRE Assist in January this year. He is married with 2 children, and resides in Geelong. (0.56) How did you get to be in the field you work in today? (2.39) What does the business “Hello Hurricane” entail? (4.00) How the program differs to existing social work methods (5.43) How physical activity increases a young persons cability (8.25) Are some forms of physical activity that are more beneficial to mental health than others? (11.12) Biggest areas of difficulty young people are currently facing (15.00) Skillsets required for young people (18.30) Barriers for young men who want to seek help (21.59) Signs of depression in young men (24.45) Changes which occur throughout the program (30.00) Tips on supporting teens through their years (34.16) Challenges of running a not for profit business (39.16) Next steps for the program (41.15) Where to find more on the programs Useful Links http://www.hellohurricane.org/ https://www.instagram.com/hellohurricanefoundation/ Beyond Blue Black Dog Institute At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Andy Chalmers is from Geelong Physiotherapy and graduated from La Trobe University with a Bachelor of Applied Science/Masters of Physiotherapy Practice. He currently works at the Western Bulldogs as a sports trainer, as well as head physiotherapist for the North Geelong Warriors (NPL). Andy has a particular interest in musculoskeletal injuries as well as orthopaedic rehabilitation, although he enjoys treating patients from all walks of life. He treats patients with a combination of manual therapy and exercise rehabilitation, in which he is a qualified Australian Strength & Conditioning Association (ASCA) level 1 coach. (0.56) What does the biomechanics of running mean? (2.03) How running biomechanics can be manipulated for injury rehabilitation (2.48) How to improve your running technique (4.16) Technique for running down hill (5.08) Warming up before running (6.51) How to cool down (7.42) Tracking your training (9.31) Running frequency (10.37) Increasing speed and distance (12.00) Strength training and running (13.17) Common running injuries (14.11) Preventing injuries (15.09) Why you might need to see a physio (15.59) What to consider when purchasing running shoes (18.18) Resources on running Useful Links Couch to 5k Running Physio https://www.running-physio.com/ At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Alison McAleese is an experienced dietitian specialising in public health and obesity prevention. She also has a keen interest in reducing inequalities related to food nutrition. Over the past 12 years she has worked in community nutrition education, project development and public health roles in Australia and the UK. For the past 6 years Alison has been the Healthy Lifestyles Campaigns Manager at Cancer Council Victoria.   (0.39) What is meal planning?(1.00) Benefits of planning your meals (1.27) Key things to think about when planning meals (2.17) Benefits to shopping less frequently (2.53) Foods to buy and how to plan (4.07) How to replace ingredients (5.05) Keeping shopping healthy (5.55) Where to find recipes (6.23) How to start out   Useful Resouces Live Lighter https://livelighter.com.au/ Better Health Channel https://www.betterhealth.vic.gov.au/ Nutrition Australia https://www.nutritionaustralia.org/   At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.  

Lorelle Zemunik is from Mental Health Victoria who is the peak body for mental health service providers in Victoria. Their vision is to ensure that those living with mental illness can access effective and appropriate treatment, along with community support. Lorelle has an extensive background in case management in community and clinical mental health services. She is a Senior Trainer at Mental Health Victoria and uses her lived experience of mental health in peer support, consultancy, and consumer research and training. (0.55) Overview of anxiety and depression (1.46) How common are anxiety and depression? (2.10) Those most at risk for developing anxiety and depression (2.30) How anxiety manifests (3.00) Common behaviours that occur with anxiety or depression (3.52) Anxiety and other symptoms (4.36) Top tips for those with anxiety or depression (5.38) Signs to indicate anxiety or depression (6.40) Key actions for support people (7.38) Triggers for anxiety or depression (9.26) Grounding strategies (11.10) Tips to switch off the brain to help sleep (12.51) When to seek help (13.43) Caring for our wellbeing (16.29) Other resources Useful Links Headspace https://www.headspace.com/ Beyond Blue https://www.beyondblue.org.au/ Sane Australia https://www.sane.org/ Black Dog Institute https://www.blackdoginstitute.org.au/ At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Dr Andrew Bradbeer is the lead physician and medical director at Sleep Health Group, working as a specialist in respiratory and sleep medicine in Western Victoria, and the South East of South Australia since 2004. He also supervises a network of sleep centres and home sleep testing locations throughout the region. His clinical interests range from Acute respiratory disorders such as Asthma, Lung Cancer and COPD to all aspects of Sleep Medicine. This interview took place over the phone with Andrew so the sound quality may be a little different to previous podcasts but enables us to bring you some amazing guest speakers. (0.45) What is considered as “normal” sleep (2.22) How common are sleep problems? (3.10) Common causes of sleep problems (3.41) Behaviours that impact sleep (4.13) When to seek help (5.21) Snoring – factors affecting it (6.57) Sleep apnoea – what is it? (8.35) Treatments for obstructive sleep apnoea and when to seek help (10.25) Who is more likely to have obstructive sleep apnoea? (11.51) Insomnia explanation and symptoms (13.44) Treatments for insomnia (16.33) Impact of exercise and nutrition on insomnia (16.59) Sleep studies – what they are and why someone would have one (19.11) Where to find more information Useful Links Sleep Health Group www.sleephealthgroup.com.au National Sleep Foundation https://www.sleepfoundation.org/ At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Alison McAleese is an experienced dietitian specialising in public health and obesity prevention. She also has a keen interest in reducing inequalities related to food nutrition. Over the past 12 years she has worked in community nutrition education, project development and public health roles in Australia and the UK. For the past 6 years Alison has been the Healthy Lifestyles Campaigns Manager at Cancer Council Victoria. (0.49) What does seasonal eating mean? (1.14) How eating seasonally contributes to health (2.05) Environmental benefits of eating seasonally (3.01) Your budget and eating seasonally (3.34) Should I choose eating seasonally or eating organic? (4.29) Tips on how to make seasonal eating easier (5.24) Where you can find seasonal local produce (5.45) Vegetables in season now (6.52) Where to find out more Useful Links Live Lighter https://livelighter.com.au/ Better Health Channel https://www.betterhealth.vic.gov.au/ Nutrition Australia https://www.nutritionaustralia.org/ At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Ben Shaw completed a permaculture design course and fell in love with the process, spurring his desire to share his knowledge and passion with others. He now runs edible gardening workshops all year round for both adults and children. He consults locally with families and businesses on how to design and build their gardens to get maximum yields and also achieve aesthetically beautiful gardens. (1.03) Tell us about your story and how you got into permaculture (2.35) What is permaculture? (4.31) Do we need much space to grow veggies in the backyard? (5.39) Positioning a veggie patch (6.35) Getting a productive patch up and running (8.08) Building the soil (9.16) Importance of seasonality (10.34) Finding out more on what to grow and when (11.15) Seeds vs seedlings (12.00) Easy plants to grow (12.25) Spacing plants (13.31) Mulching (14.36) Watering plants (15.27) What to feed plants with (16.30) Pests in the garden (18.02) Where to find more info (18.34) Time required to care for your veggie patch Useful Links Diggers Club https://www.diggers.com.au/ Milkwood Permaculture https://www.milkwood.net/ Good Life Permaculture https://goodlifepermaculture.com.au/ Ben Shaw Permaculture https://benshawpermaculture.com/ At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Professor Fitzgerald is Professor of Psychiatry at The Epworth Clinic and Monash University in Melbourne. He is a qualified psychiatrist, an international speaker, and a Founder and Medical Director of TMS Clinics Australia. Professor Fitzgerald runs an extensive research program with a team of over 30. His team uses brain stimulation devices such as TMS (Transcranial Magnetic Stimulation) and neuroimaging techniques to improve and develop new treatments for severe depression, but also schizophrenia, OCD and PTSD. He has been researching TMS for 20 years, published over 400 journal articles and book chapters, set up Australia’s largest TMS clinical and educational program, and has trained over 500 people in brain stimulation. (1.09) Depression definition, treatments and effectiveness (4.02) What is transcranial magnetic stimulation (TMS)? (6.05) What to expect in a TMS appointment (6.54) Conditions that benefit best from TMS (8.28) Research on TMS (9.57) When is TMS recommended and who by? (10.46) Where are TMS sessions provided? (13.28) Preparation required for a TMS session (15.12) Once TMS is complete, what are the next steps? (17.55) Further resources Useful Links TMS Australia Epworth Hospital  At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.  

Dr Joanna McMillan is a PhD qualified Nutrition Scientist and Accredited Practising Dietitian. She is one of Australia's favourite and most trusted health and wellbeing experts. A regular on television, she most recently hosted the ABC's series Gut Revolution and Beating Diabetes. She is also a regular commentator on Channel 9's Today Show, Channel 7 and 9 News and Studio 10, and across a variety of radio networks, online and print publications. This interview took place over the phone with Joanna so the sound quality may be a little different to previous podcasts but enables us to bring you some amazing guest speakers. (0.58) The foundations of a healthy diet (2.01) How to put a healthy meal together (3.46) Nutrients for kids growth and development (6.15) Tips on getting kids to eat vegetables (7.58) Planning a week of balanced meals (11.06) Favourite plant rich meals (12.33) Are raw or cooked vegetables better? (13.46) Lunchbox ideas (16.46) After school snacks (18.46) Refuelling for sport (20.05) Benefits of sitting down for a meal (22.11) Key ingredients to have in the pantry and fridge (24.31) Favourite kitchen utensils and appliances (26.54) Other resources Useful Links Feel Good Family Food Plan Book Dr Joanna McMillan website At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Professor Lorimer Moseley is a physiotherapist and pain scientist. He has authored 340 papers and five books. He has a long-standing interest in using contemporary and innovative methods to ‘translate’ contemporary pain science into concepts and language that clinicians and patients can both understand and then integrate into their own decision making. His contribution to the pain field has been recognised by the University of South Australia’s first Doctor of Science award, honorary fellowship of the Australian Faculty of Pain Medicine, Australia & New Zealand College of Anaesthetists, honoured membership of the Australian Physiotherapy Association and awards from government or community groups in 14 countries. This interview took place over the phone with Lorimer from interstate so the sound quality may be a little different to previous podcasts but enables us to bring you some amazing guest speakers. (1:11) The mechanics & reason behind pain(4.55) Where most pain is experienced(5.53) Most common causes for back pain(10.00) How is pain the end result?(11.45) Which people get the biggest shift in their chronic pain journey?(14.19) Understanding the overprotective pain system(16.02) The most effective treatments for chronic pain(21.54) How will I know it’s safe to start moving again?(25.59) Staying active with pain(30.05) What types of movement are recommended(32.05) Is it possible to speed up recovery?(34.51) The role of mindfulness in pain recovery(37.13) Is there a place for surgery?(39.24) Persistent and non-persistent pain(41.50) Where to seek help with your pain(42.55) How to tell if you have a good health professional(44.40) Sources to find out more information on pain Useful Links Pain revolution https://www.painrevolution.org/ At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

James Nelson graduated from Melbourne University over 20 years ago with a Bachelor of Physiotherapy degree. His career highlights include working overseas with the British Forces in Germany helping rehabilitate military personnel, and with elite athletes while based in Dublin for a year. He is currently at Geelong Physiotherapy group where he has worked since the early 2000's. His particular interest area is in lower limb rehabilitation, in particular the hip and knee. On a daily basis he see’s clients with knees of various presentations ranging from the younger athletic types returning to high-level function, to assisting people in their attempts to delay or prevent surgery, whilst also helping those in post-operative rehabilitation following surgery (for example ligament reconstruction or joint replacement surgery). (1.05) What knee arthritis is and the different types(2.22) Risk factors for osteoarthritis (4.11) Where does osteoarthritis affect?(5.06) Diagnosis and symptoms of knee arthritis(7.05) How physiotherapy assists osteoarthritis(7.57) What physiotherapy treatment entails(9.21) Number of physio sessions required(10.16) Age when knee osteoarthritis occurs(11.04) Heat and cold therapy(13.00) Hydrotherapy and osteoarthritis(13.15) The role of education (15.21) Effect of high impact sports or a sedentary lifestyle(16.00) Importance of exercise in rehabilitation(16.21) The role of cortisone injections(17.28) When should surgery be considered? (18.48) Is it safe to exercise?(20.37) Strengthening exercises(21.29) Pain with exercise(23.01) The influence of being overweight on knee arthritis(24.53) More information Useful Links Arthritis AustraliaGLAD Australia programMy Joint Pain At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Bree Filippone has a Bachelor of Exercise & Sports Sciences, Exercise Physiology (Deakin University), Strength & Conditioning Level 1 Coaching Accreditation, Certificate III & IV in Fitness, alongside years of experience working with leading strength and conditioning coaches and clinical exercise rehabilitation. Bree runs her own group fitness business, the HIIT Project and is also the founder of The Finishr community focused run collaboration. (0.48) Bree’s background (2.01) Why should we all be exercising? (2.27) Common concerns of exercising (3.05) Overcoming fear of exercise (4.42) How we can spark motivation (6.45) How to set goals (10.08) Identity, health and fitness (12.28) What if you don’t like exercise? (14.11) Getting started with running (16.05) What types of training people should people be doing? (17.29) The Finishr (20.33) Joining in with the Finishr (21.41) Resources for getting started with exercise Useful Links: Active Geelong https://www.activegeelong.org.au/  Exercise Right https://exerciseright.com.au/  At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Mel Bald has a Bachelor of Human Movement, a Post Graduate degree in Sports Management, and a Bachelor in Nutritional Medicine, alongside years of experience working in public health, and also working as a nutritionist 1 on 1 with clients to help them reach their health goals. Mel is the Health and Nutrition Coordinator at GMHBA Health Insurance where she develops programs and educational resources to support members and community with their health journey. (0.04) What exactly are macronutrients? (2.11) What a healthy balanced meal is made up of (3.18) Examples of a healthy meal (4.10) Balance of macros and what it does to your energy levels (4.58) How to eat your macros around your activity levels (5.49) Do we need to snack? (6.52) The best types of snacks (7.36) Food prep – how to go about it (8.56) Meal preparation tips for busy people (10.12) Meal planning tips and tricks (11.33) Quality of food and energy (12.36) Diversity of food and energy (13.39) Sugar and the effect on energy (14.22) The impact of water intake and energy (15.05) How much water should we drink? (15.27) Energy and alcohol (16.10) What coffee does to our energy (16.59) Mel’s day on a plate (19.27) Resources for healthy eating Useful Links GMHBA Health Articles GMHBA Healthier Together Podcasts Eat for Health Better Health Channel At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Sam is one of Australia’s leading fitness experts and a personal trainer with over 18 years of experience in the fitness industry. From a humble fitness instructor at his university gym during his first year of exercise science to a personal trainer doing 90 appointments a week and opening Gecko Sports (Australia's first ever kids gym), Sam has been lucky enough to experience it all. Today Sam is the very proud owner of The Woodshed, Australia's largest personal training studio in Brighton, Victoria. He’s also a celebrity trainer, media commentator, and regular contributor to print and digital media, with a refreshingly honest and relatable take on all things health and fitness, as well as being the founder, mentor and trainer at 28 by Sam Wood. (1.13) Juggling work and life (1.38) The start of Sam Wood’s fitness career (4.29) What Sam enjoys about fitness training (6.46) Sam’s businesses today (8.27) Being on The Bachelor and keeping fit (9.20) Sam Wood’s current exercise routine (10.49) Should we worry more about exercise or eating well? (12.05) Philosophy on what to eat (12.50) Advice for those starting their exercise journey (14.21) Common mistakes people make on their fitness journey (15.29) Goal setting (17.04) How mindset plays a role in exercise (18.32) Motivation is temporary (19.46) How behaviour can sabotage good intentions (21.57) The role of “community” in increasing physical activity (23.28) Importance of quality and consistency when exercising (25.16) Best time to exercise (26.00) Why do you like HIIT? (26.51) Working out with high intensity (28.08) Signs you’re going too hard too soon with exercise (29.19) Cardio exercise recommendations (30.49) What is functional fitness? (32.01) Resistance training activities (32.38) What is 28 by Sam Wood? (34.05) Why 28 by Sam Wood is so popular with mums Useful Links https://28bysamwood.com/ https://www.activegeelong.org.au/ At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Cindy Davenport is the Director of Safe Sleep Space. Cindy is a registered midwife, IBCLC and maternal and child health nurse. She is member of the Lactation Consultants of Australia and New Zealand (LCANZ) and the Australian Breastfeeding Association (ABA) and has worked in the early parenting field since 1998. Cindy is passionate about the health and wellbeing of families and offers a sensible, response-based approach to help babies and children with sleep problems. (0.48) Common sleep and setting challenges seen in infants(1.31) A response-based approach to sleep and settling(3.39) Top 5 evidence-based sleep and settling hints(5.45) Tired signs(8.33) Number of sleeps per age for infants(10.33) The infant sleep cycle(11.41) Cat napping and why it happens(12.27) Sleep associations and how these affect sleep(14.17) Sleep difficulties and how these are often progressions rather than regressions (16.20) Shushing and patting and why this is effective(19.13) White noise and how to use it(21.04) Age appropriate sleep and settling strategies(22.00) Types of babies cries - how to understand and use these for settling(24.00) Toddler resources for sleep(25.43) GMHBA New Family Program – what it is and how to access it Useful Links GMHBA New Family Program  https://www.gmhba.com.au/health/new-family-program Safe Sleep Space  https://www.safesleepspace.com.au/   At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Dr Anna Stokes works at the GMHBA Dental Care practice in Geelong and has more than 20 years’ experience in all aspects of family, general, complex and cosmetic dentistry. (0.34) What is tooth decay and what causes it?(0.37) Why do we need regular check-ups?(0.56) What are you looking for in a check-up?(1.44) What are some tips for brushing your teeth?(2.29) Are electric tooth brushes better?(3.12) Soft, medium or hard toothbrush?(3.34) How do I choose a toothpaste?(4.02) Do I need to use mouthwash?(4.22) How about flossing? Do I need to do it and when?(4.46) How should I floss?(6.21) Why does tooth sensitivity occur and how can you help it?(7.24) How does sugar affect the teeth?(9.06) What about the effects of dental health on other aspects of our health?(9.50) Are we more prone to tooth decay as we get older?(11.14) What do we do if we get a tooth knocked out?(12.06) Why do gums bleed?(12.40) Are there any dangers with tooth whitening?(14.15) Where can I find more information on this topic? Useful Links https://www.gmhba.com.au/dentalcare  Australian Dental Association https://www.ada.org.au/  Australian Dental Association Victoria www.adavb.net  At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Maggie Bradley is an Accredited Practicing Dietitian who is currently working across a range of nutrition fields including private practice (based in Geelong), aged care and sports nutrition (with Western Bulldogs AFL Women’s). Maggie graduated from Deakin University with a Bachelor of Health Science and Masters of Dietetics and is passionate about empowering individuals with evidence-based knowledge to improve their health and management of chronic diseases. (0.55) The difference between type 1 and type 2 diabetes (3.28) Type 2 diabetes management (4.00) Pre-diabetes – what is it (5.28) Warning signs for type 2 diabetes (6.16) Diet and diabetes management (8.33) Meal skipping and diabetes (8.55) Carbohydrates and how they affect diabetes (10.30) Glycaemic index explanation (12.13) Plant-based diet and how this can be effective (14.00) How to switch your diet to a plant-based diet (15.07) What should our dinner plate look like? (16.46) Favourite recipes (17.36) Tips for eating at restaurants (19.25) Diabetes and snacks (21.11) The benefits of oats (21.53) Alcohol and diabetes (22.46) Lifestyle strategies to prevent pre-diabetes (24.30) Where to find more info Useful Links https://www.diabetesaustralia.com.au/ https://www.diabetesaustralia.com.au/risk-calculator https://baker.edu.au/health-hub/fact-sheets https://www.eatforhealth.gov.au/ At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Professor Dorothy Bruck is a Professor of Psychology at Victoria University, has over 70 peer-reviewed publications, and is Chair of the Sleep Health Foundation. She has a particular expertise and interests in sleep/wake behaviour, mental health, and chronic fatigue. (0.35) Why sleep matters (1.25) Sleep and its restorative role (2.00) Number of hours of sleep we need (2.50) Children and adolescent sleep requirements *Please note: Podcast error - Dorothy mentions teenagers need 14-17hours sleep, however this should be 8-10 hours. (3.37) Weekends, sleep and teenagers (5.01) Can we sleep too much? (6.22) The secrets to afternoon napping (7.56) Can we train ourselves to need less sleep? (8.39) The problem with sleep deprivation (9.16) Sleep and wake time consistency (10.04) Circadian rhythm – what is it and what does it do? (11.02) The hormone melatonin (11.45) The sleep drive (12.57) What does "normal" sleep looks like (14.07) Sleep cycles (15.37) Gender and sleep differences (17.05) Indications of quality sleep (19.02) Sugar cravings and sleep deprivation (19.22) Tools to help sleep (21.53) Self soothing (23.11) Unwinding before bed (25.28) Alcohol and sleep (26.30) Exercising before bed (27.43) Are there specific foods that help sleep? (28.51) Time between dinner and sleep (29.09) The most beneficial thing you can do to get a good nights sleep (29.44) The link between sleep and anxiety and depression (30.44) Genetics and insomnia (31.49) Impact of sleep and memory (32.15) Sleep and dementia relationship (33.19) Ageing and how this impacts sleep (35.19) The most surprising things I’ve learnt from sleep research (36.50) Where to find out more on sleep improvement    Useful Links https://www.sleephealthfoundation.org.au/  At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Dr Joanna McMillan is a PHD qualified nutrition scientist and accredited practicing dietitian, as well as appearing regularly on television across a variety of networks, featuring on a number of radio stations and appearing in online and print publications. In this episode, the impact of food on the brain will be discussed. (0:35) The brain and ageing (3.09) Key risk factors for cognitive decline and dementia (4.28) Should we be scared of carbohydrates? (5.22) Role of carbohydrates in brain health (6.52) Understanding the impact of different forms of carbohydrates (7.51) Smart carbohydrates (8.59) Top wholegrains to include in the diet (10.17) Diversify your grains (10.47) Fibre types and brain health (11.45) Where to find resistant starch (13.07) The gut and the brain (13.41) Protein and brain health (15.57) Embracing good fats in the diet (17.37) Cognition and extra virgin olive oil (19.29) Key foods to emphasise for better brain health (21.10) Foods to cut out for better brain health (22.18) Where to find out more on this topic Useful Links http://drjoanna.com.au At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Andrew Fuller is a clinical psychologist who has worked with over 1,000 schools and more than 500,000 young people, is a Fellow at the University of Melbourne, has been a scientific consultant on the ABC, as well as written more than 8 books on the topics of parenting, resilience, and identifying strengths for young people. In this episode we’ll be discussing resilience in children and teenagers. (0:42) How did you become interested in building resilience in children and teens?(1:27) Definition of resilience(2:29) How do we know if we need to build resilience in our children and teens?(2:45) Importance of making mistakes(3:45) How to foster and build resilience in children and teens(4:40) Importance of connection (4:55) Importance of protection(5:22) Importance of respect(6:08) What to look for when choosing a school(8:21) The importance of role modelling(9:52) How to connect to your own learning strengths(12:13) Setting boundaries(14:48) Recognising low self-esteem in children or teens(16:55) Developing social skills(19:03) Consistency and how this impacts your child(21:51) Separated families and resilience(24:21) “Click and go” generation (26:27) Instant gratification(28:20) Teaching kids to wait (29:21) Key ways to maintain good relationships with kids(30:19) Rituals and why they are important(31:14) Top 3 golden rules of parenting(35:36) How can parents and carers look after themselves?(37:50) What books have you written on the topic? Useful Links http://andrewfuller.com.au/ https://mylearningstrengths.com/   At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.  

In this episode we’ll be talking to Dr Sonia Davison who is an endocrinologist with extensive experience and special interest in Women's Health. She is a Clinical Fellow with Jean Hailes for Women’s Health and has also been a research fellow at the Women’s Health Research Program, Monash University. She is in private practice at Cabrini Medical Centre, Malvern, and at Jean Hailes for Women's Health, in Clayton. Show Topics: (0:36) The role of the endocrinologist (0:56) Hormones and their role in the body (1:37) Types of hormones (3:06) Hormonal fluctuations by life stage (4:20) Hormonal imbalance (5:07) Thyroid hormone imbalances (6:15) Symptoms of overactive thyroid (6:38) The effect of hormones on mood (7:48) Impact of stress on hormones (8:52) Stress management to improve hormone health (10:02) Premenstrual syndrome (PMS) – hormone fluctuations and symptoms (11:37) Where to find more information on women’s hormone health Useful Link: https://jeanhailes.org.au/   At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

In this episode we’ll be talking to Dr Rosie Worsley who is an endocrinologist specialising in women’s health on the topic of menopause. Rosie consults at the Jean Hailes Medical Centre at Epworth East Melbourne and worked for five years in the Alfred Hospital Women’s Health and Women’s Mental Health Clinics, looking after the endocrine needs of women with complex medical and psychiatric conditions. Rosie completed her PhD in menopause in 2017 and has received the young investigator prize from the Australian, European and International Menopause Societies. (0:49) The role of the endocrinologist (1:22) Explanation of menopause (2.06) Menopausal symptoms (3:48) How you can alleviate symptoms (5:07) Impact of menopause on mood and mental health (6:10) Hormone therapy – benefits and risks (8:45) Bioidentical hormones (9:58) Cognitive behavioural therapy – what it is and use in menopause (11:05) Health after menopause (11:52) Looking after your bones (12:33) Where to find more information about menopause At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

In this episode we’ll be discussing the issues faced by caregivers of people with a mental illness and how to reduce carer burden, as well as the development of novel therapies with Professor Michael Berk. Michael is the Alfred Deakin Chair of Psychiatry at Deakin University and Barwon Health, where he heads the IMPACT Strategic Research Centre. (0:49) Why the focus on the role of the caregiver? (2:05) Issues faced by caregivers (3:34) Ways that caregivers can look after themselves (4:43) What are the steps to reduce caregiver burden? (6:05) What do partners, family and friends of someone with a mental illness want to know? (8:08) What supports are being developed for caregivers (10:47) Novel therapies in mental health care (14:30) Stigma and mental illness (16:26) Benefits from supporting caregivers (17:38) IMPACT research centre and work they do (19:08) Research trials currently being undertaken Useful Links: http://www.deakin.edu.au/about-deakin/people/michael-berk http://www.bipolarcaregivers.org/ http://www.deakin.edu.au/impact At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

In this episode we’ll be discussing the tools to create lasting changes in order to break habits, plan for success and master your health. Shivaun Conn is an Accredited Practising Dietitian (APD), Health Coach, Vice President of the Australasian Society of Lifestyle Medicine, and Director of Discovery Health Coaching. Shivaun has worked for over 15 years as a dietitian, health coach and presenter. She currently coaches individuals in nutrition and lifestyle, trains practitioners in health behaviour change, and develops health change programs across a range of sectors. Topics: (0:38) Shivaun’s background and how you started working in the health coaching field (1.44) What is behaviour change? (2:17) What is a vision and how do you create one? (4:01) Where to start when changing our health (4:56) Common barriers and how to overcome them (6:11) Reducing the barriers to healthy eating (7:48) Our environment and health behaviour (9:30) Thoughts and beliefs, and their impact on behaviour (11:33) Values and priorities and their link to health (12:55) Our social network and how it affects our health (14:08) Setting and staying motivated with goals (17:00) Creating an action plan to achieve your goals (19:24) Positive thinking techniques and how it helps to achieve goals (23:04) Why it’s hard to break habits and how to can overcome this (25:37) What is the process of working with a health coach

In this episode how food affects our mood will be discussed, along with strategies to maximise mental wellbeing with Professor Felice Jacka. Felice is the director of the Food and Mood Centre at Deakin University, and founder and president of the International Society for Nutritional Psychiatry Research. Topics: (00:42) Setting the scene on diet, gut and mental health (8:51) Modifiable risk factors and mental health (9:55) Quality of diet and mental health in adolescents, pregnancy and a child’s first years of life (13:18) Targeting diet for prevention and treatment of depression (13:44) The gut microbiota and link to the brain (18:03) Importance of fibre and the microbiota (19:49) Infant microbiota, brain development and immune system (21:40) Key dietary components to include to improve brain and mental health (23:27) Polyphenols – what they are and the microbiome (23:24) The benefits of monounsaturated and polyunsaturated fatty acids (25:09) Artificial sweetener, emulsifiers and the gut (26:30) Things that disturb our gut health (28:00) Herbs, spices and gut health (28:24) When you change your diet, how long does it take for a change to occur in the microbiota? (30:12) Probiotics and the microbiota (31:10) Deakin Food and Mood Centre At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.