When Matthew Carter became a dad, he admits it was a lot to cope with.

After struggling and being diagnosed with postnatal depression, his first reaction was – “I didn’t know this was something that could happen to men.”

As PANDA ambassador, Carter, shares his story in the hope more people like him don’t suffer in silence.

I was really scared to become a dad. But meeting the love of my life, and seeing her dreams of being a mother, along with her support and confidence in me encouraged me to want to become a dad,” Carter said.

All three of my children’s births were traumatic for my wife and I, and my anxieties and fears of failure overwhelmed me after the births of my first two children. I was diagnosed with postnatal depression and, until then, had no idea it could happen to men.

My wife was an absolute rock throughout it all and luckily, we were able to find some light in the darkness in each other.

I started seeing a clinical psychologist through my employer. I’m such an advocate for not only therapy but finding the right therapist for you.

I was more recently diagnosed with ADHD and autism. I then went through a period of grief and mourning before staring to heal, educate and find the right supports.

I’m confident in saying I’m now on the other side and beginning to thrive as a neurodivergent father, husband and human.

My advice to other parents would be:

• Talk it out!
• Fill your bucket with love and be around people who bring you up, not pull you down.
• Don't be afraid to walk away from relationships or friendships that leave you feeling drained.
• Find like-minded communities online to workshop your emotion.
• Get professional support. Don't be afraid to reach out to therapists to find out a bit about them before requesting a referral through your GP. 
• Most important of all, be kind to yourself. Take comfort in knowing you aren't alone and if you feel like you have no support, contact PANDA or any of the other incredible and necessary resources available to you.

Bupa members also have access to our Parent and wellbeing program, delivering mental health support for new parents and parents-to-be. It’s designed to support anyone having trouble adjusting to pregnancy and parenthood, including feeling low, anxiety and other mental health challenges during this time.

He’s sharing his insights and top tips with us.

Your Building Blocks

When it comes to making a new habit stick, forget the fads and focus on being consistent.

Research shows, no matter how enthusiastic you are at the start, if change everything in one go, you’re more likely to have a ‘behaviour relapse’ from too much change, too fast. Slow and steady wins the race.

Much of the work you’ll find yourself doing is in your head. If you can find the right headspace, change will be a lot easier, and more likely to stick for the long haul.

Start with Your "Why"

This looks different for everyone. You might want to move more easily, live longer or feel better in your body.

It's important to understand your ‘why’, because when you’re a few weeks into your new healthy eating or exercise programme, that ‘why’ will help keep you on track with some real perspective and motivation.

We all find barriers along the way – the key to success is working out how to get around them. If it does go wrong, my advice would be to forgive yourself, start small again and build up.

Back to Basics

Be selective in the advice you seek and take on board. That goes for social media as well.

Forget the green cleanse – cleanse your social feed instead.

Think about unfollowing accounts that make you feel guilty or bad about yourself.

Ditch the guilt and surround yourself with your own cheer squad, virtually or in real life.

Plan, Prepare, and Keep It Simple

Think about all the things you can eat, rather than what you should avoid.

New habits are easier with a little preparation. Have a think about what you can realistically do in the next week. It might be prepping your food or a realistic exercise plan that can help you stay on track.

• Meals and snacks: Know how much you want to spend on food and avoid certain aisles at the shop, for instance, the confectionary or biscuit aisles.
• Healthy snacks at hand: Try and keep simple, healthy snacks at your fingertips. I like to have nuts, dried fruits like sultanas, and fruits like apples or bananas that are easy to keep with you on the go.
• Prep meals in advance: Make healthy meals in bulk. This saves both time and money and takes away temptation as it’s all ready to go.

A shopping list of healthy foods that are budget-friendly also helps.

• Bulk buy foods like beans, lentils, oats, and rice.
• Vegetables: Focus on colourful, fibre-rich vegetables. They’re low in calories but packed with nutrients and antioxidants.
• Mediterranean-style meals: Incorporate whole grains, legumes, olive oil, and lean proteins. These foods are affordable and have long-term health benefits.
• Seasonal produce: Eating fruits and vegetables that are in season is usually cheaper and fresher.

Progress, Not Perfection

It’s easy to get discouraged when you slip up or don’t see immediate results. It takes time for these changes to take shape, so focus on all the smaller things that you’re doing well. If want to increase your movement, gradually increase your steps each day, rather than a big goal for each day.

Building a habit isn’t about being rigid - it’s about creating balance. In the early days, focus on understanding the nutritional value of your food and it will get easier to make good food choices.

Everyone is going to fall off their plan at some point, but the key to success in the long term, is knowing how to get back on.

Reflect and Learn

I encourage you to reflect on how the week has been. What were your biggest wins, no matter how big or small? What was a challenge? Celebrate all the wins - it helps build self-confidence and you’ll soon become your own health expert.

You’ll begin to understand what works best for your body, what motivates you, and how to adapt when challenges arise.

Take it one step at a time, enjoy the journey and be proud of the gift you’re giving yourself of a healthier lifestyle.

As fate would have it, she was on the phone with Bupa telehealth nurse, Kirsten, who’d called to check in on Leonore after a recent hospital stay.

The 88-year-old says she owes her life to the former intensive care nurse, who recognised Leonore was having a stroke , called for an ambulance, and made sure she stayed on the line until help arrived.

In an emotional reunion, Leonore and Kirsten recount what happened, drawing comfort in the fact fate had connected them on that day – and admit it may have had a very different outcome.

Leonore’s story

“I remember Kirsten saying, there's something wrong. You need help, I'll call an ambulance.”

“I have to say there was no warning whatsoever. Not a headache, nothing to pre-warn me. Nothing unusual about it.”

“I remember I got a phone call and as I answered it, I was sitting down, comfortable and relaxed, talking to this lovely lady from Bupa who was calling to see how I was after being in hospital.”

“We're having a lovely chat, but it didn't last very long. My voice just went a little bit strange and then I found it was really, really difficult to talk.”

“I was making the noise but they weren't forming into words.”

“My children will vouch for you that I'm pretty good talker usually.”

“I remember Kirsten saying, there's something wrong. You need help, I'll call an ambulance.”

“I was wearing my emergency bracelet, so I pressed that too which brought our village manager down and she sat with me and held my hand.”

“Kirsten stayed on the phone and kept talking to me and kept me calm, which was really wonderful to have her voice all the time. To have a nurse on the phone as it was happening, I am absolutely blessed. 100% blessed.”

“If I’d been by myself, I probably wouldn’t have called for help.”

“At hospital, an MRI showed I’d had a small stroke. I was cleared within a week to come home, which is what I really wanted to do.”

“I’m not ready to leave this earth yet, too many good things happening in life. Especially when there's a lot of little younger ones in the family, we've got to be around for them.”

“It's just that I would love to thank everybody that was around on that particular moment in life to help me. I think the quicker you get treatment or anything like that, the better it's going to before you later off down the line.”

“If you feel there's something not quite right, just get help straight away and be perhaps a little bit alert if you've got something that you feel isn't quite feeling right in your head.”

Kirsten’s story

“I remember just talking to Leonore to reassure her I was there, to stay on the line and help was on the way.”

 “I've been nursing for nearly 20 years now, mostly in hospitals and in intensive care units.”

“I think you learn over time that when you are in an emergency situation, it's very rarely a straight line. It's very rarely textbook. You have to critically think, and problem solve your way through it, and I know through experience, you have to stay really calm to do that effectively.”

“Leonore’s was a routine call that was part of Bupa’s Recovery Support Program, where we reach out to our customers within a few days of coming home from hospital. We’re there to make sure they’ve got all the information and support they need for a safe recovery at home.”

“We'd been talking and having such a clear conversation, then when Lenore suddenly became quite confused. I knew that something was really wrong - I was immediately very concerned,”

“I initiated our emergency procedure, and it became obvious we needed to get her urgent help, as her speech continued to deteriorate.”

“I kept talking to Leonore to see if this had happened before. However, she became more and more confused. I reassured her I was getting an ambulance and asked her to press her emergency button. I remember just talking to Leonore to reassure her I was there, to stay on the line and help was on the way.”

“We hear a lot about strokes these days and what signs should people look out for. As with Leonore, people have changes in their speech or become confused and not be able to finish a sentence.”

“Time is very important. You need to get that person help straight away.”

The emotional reunion 

Leonore and Kirsten meet face to face for the first time

“I’m in debt for you for the rest of my life.”

Leonore: How incredible to meet the voice at the other end. Darling, it’s so good to see you. I’ve wanted to hug you so many times. That was such a special moment in our lives. You are just meant to ring at that time Our stars were aligned, weren’t they? I’m in debt for you for the rest of my life, you realise that. Your voice gave me that feeling of “don’t worry”. You had that positiveness that it’ll be ok.

 Kirsten:

It was so lucky that I was able to be with you at that time and support you. I’m so grateful I was able to be there with you and am grateful you are now okay. To see you  now, in person, and be able to connect face to face has been really incredible. I wouldn't call myself a hero. I think, you show up as a health professional and you’re here to help people. I was just doing my job.

 Learn more about the signs of stroke and how Bupa’s supporting stroke survivors, like Leonore.

Australian men are being urged to put any awkwardness to one side and tackle their health and wellbeing head on.

Mental health

We know that 43% of men will experience a mental health symptom at some point in their lives and that men are less likely than women to seek help. Tragically, we also know men are three times more likely to die from suicide. In fact, suicide is the leading cause of death in men aged 15 to 44. 

If you’re struggling, Bupa member or not, you can head online to our website and use our mental health navigator service. It’s also a good idea to seek help from your GP. If you, or someone you know needs urgent support, you can call Lifeline (available 24/7) on 13 11 14. 

Bupa customers have access to a range of support services including an online, clinically backed program called This Way Up, which members can access one free module.

Heart health

About 30% of all of us will experience a heart problem at some point in our lives. For men, heart disease is more likely to hit at a younger age.

If you're between 45 and 79, you should think about getting a heart health check from your GP.  If you have diabetes or are First Nations, your doctor is likely to recommend a heart health check before the age of 45. The doctor will check your blood pressure and is likely to send you for some blood tests to look at your cholesterol and your sugar levels.

You can expect questions about your diet, exercise, if you’re a smoker, alcohol intake, and whether you've got any family history or other medical problems.

• Tips for good heart health:
• Don’t smoke
• Limit your alcohol intake 
• Lower your fatty food intake
• Eat wholefoods including plenty of fruit and veg
• Aim for 30-minutes of exercise on most days. This could be a walk, run, gym or other physical activity that’s appropriate for you.

Testicular cancer

Testicular cancer is the second most common cancer in young men.  It's treatable if caught early, but there is no screening program, so it's important that you check yourself for any changes. I’d recommend doing this once a month, consider setting yourself a reminder.

If you find something that's not quite right, the best thing to do is not panic. Go and have a chat with your GP.

 Carlton Football Club’s Sam Docherty is one of the hundreds of Australian men diagnosed with testicular cancer and agrees an early diagnosis is key.

Dr Mark Dohlad, Bupa Dental's Principal Dental Officer, said that many of these hospitalisations may have been avoided if the children had received regular dental check-ups and treatment from an early age.

“Tooth decay is the most common chronic disease amongst children^[2], which if left untreated, can lead to serious infections, ongoing pain and unfortunately a visit to the hospital that may have been avoided with good oral hygiene, healthy eating habits and regular visits to the dentist," Dr Dohlad said.

"Dentists can help identify and treat dental problems before they become severe and require hospital admission. They can also provide education and advice on how to maintain good oral health and prevent future problems. By taking children to the dentist regularly, you aren’t only protecting their teeth and gums, but also helping to reduce the demand for hospital services, which are already under strain.”

With many Australians tightening household budgets in the current cost-of-living environment, initiatives are available to help families get their oral health back on track. This includes Bupa’s Members First Ultimate proposition which enables members who hold eligible Bupa Extras cover that includes General Dental and attend participating Bupa Dental clinics to receive 100% back on dental services such as two six-monthly dental check-ups and cleans (outside of yearly limits)^[3], and general dental fillings (within yearly limits)^[4].

Bupa also supports the Child Dental Benefits Schedule (CDBS), a Government-funded program^[5] that provides up to $1,095 for basic dental services for eligible children aged 2-17 over two calendar years to access basic dental services such as examinations, x-rays, cleaning, fillings and extractions. The CDBS can be accessed through private dental providers such as Bupa Dental.

"As a health and care company, we are committed to improving the oral health of Australians, especially children, who are at a higher risk of developing dental problems.

“We encourage parents to take advantage of these no out of these products to ensure their children receive the best possible care for their teeth and gums, especially because poor oral health in childhood is the strongest predictor of further dental disease in adulthood," Dr Dohlad said.

To find a Bupa Dental practice near you visit here.
 

^{[1] Oral_Health_Tracker_Child.pdf (ada.org.au)
[2] 1 in 4 Australian children have untreated tooth decay: study - Rethink Sugary Drinks
[3] You can receive 100% back on dental check-up and cleans (select dental items only) once every 6 months at Members First Ultimate Providers. Waiting periods, benefit claiming restrictions, policy and fund rules apply. Excludes orthodontics and in-hospital treatments. Available on all eligible Extras products which includes General Dental (excluding FLEXtras and Your Choice Extras 60 where general dental is not included). If you choose or require any additional dental services, any health insurance benefits will also be subject to your yearly limits. Members First Ultimate providers are not available in all areas.
[4] You can receive 100% back on direct restorations or fillings (select dental items only), up to yearly limits, at Members First Ultimate Providers. Waiting periods, benefit claiming restrictions, policy and fund rules apply. Benefits are payable up to yearly limits or on available remaining limits in relation to your product. Some out of pocket costs may apply if a claim exceeds your yearly limits. Excludes orthodontics and in-hospital treatments. Available on all eligible Extras products which includes General Dental (excluding Simple Start – Basic Plus, OSHC Extras, FLEXtras and Your Choice Extras 60 where General Dental is not included). If you choose or require any additional dental services, an out-of-pocket cost may apply. Members First Ultimate providers are not available in all areas.
[5] Who can get the Child Dental Benefits Schedule - Child Dental Benefits Schedule - Services Australia}

Based on the number of claims, dental topped the list of extras for younger members followed by physiotherapy, chiropractic, remedial massage and optical, and one customer with ambulance cover received a claim benefit of more than $14,000.

Bupa’s hospital claims data claimed between April 2023 to April 2024 shows average individual claim benefits for those who needed back, neck and spine procedures reached almost $12,000. Joint reconstructions had average payouts of almost $5000 and those who needed operations for hernias and appendectomies received more than $4000.

Claims for mental health support were also common for hospital and extras categories, where it came in as the nineth most used extra service.

Bupa Health Insurance Managing Director Chris Carroll said within an environment of cost-of-living challenges, young Aussies continued to take out health insurance in growing numbers, even surpassing other traditional and older cohorts.

“We’re continuing to see young Australians taking charge of their individual health and wellbeing based on what good health means to them,” Mr Carroll said.

“They are investing in preventative health such as dental hygiene, mental wellbeing and muscular-skeletal as they realise its critical to their health and to stay well.

“Some of our younger members have also seen firsthand the importance of private health insurance to support treatment and recovery from serious injuries on the sporting field, a burst appendix or even an accident on an e-Scooter.

“One of our members received a claim benefit of more than $30,000 for a knee replacement, while a customer who underwent treatment for their back, neck and spine received a claim benefit of almost $12,000. Having ambulance cover as part of their extras also saved one young member a bill of more than $14,000.”

Other popular hospital claims for young people have included dental surgery, rehabilitation, pregnancy and birth and gastrointestinal endoscopies.
 

By talking about feelings, children then get an understanding about what they’re experiencing. It helps them practice how to regulate and process their feelings in a way that promotes healthy development. The more we become more aware of the broad variety of our emotions and talk about them, the more emotionally intelligent we can become.

Without listening to how we’re feeling, emotions can affect how we behave without us realising.

The benefits to befriending your feelings.

Our feelings are there for a reason, so giving yourself time and space to experience them is powerful. Processing feelings in a healthy way gives us an opportunity to make positive changes within our environment, it also helps us better problem solve, understand ourselves, improve relationships and lower our stress levels.

Multiple feelings are normal – even if they’re conflicting.

Life isn’t black and white, and experiencing uncertainty is a part of human nature. We go through many different experiences resulting in conflicting feelings, sometimes they exist at the same time. When we can acknowledge and accept this, we don’t spend as much time and energy trying to work out which is the “right” emotion to have. That lets us focus on finding how best to navigate these complex experiences.

Big feelings and how to work with them.

Big emotions can be overwhelming and when they come up it’s often an indicator our sympathetic nervous system has been activated. This is the system that’s important for our survival in the face of threats, but it doesn’t help us to rationally think through challenges.

Quick tips to manage the big ‘feels’

• Take some deep breaths or engage in things that help us to feel relaxed or grounded. That way you might feel like you return to a place where we can think clearly about your feelings and remind yourself that they’re there for a reason.
• Talk openly about your feelings with those you trust. When we talk about how we’re feeling, it helps us to connect with people that matter and allows us to share validation of our emotions while better equipping us to support those around us.
• Practice self-compassion and be kind to yourself as you navigate big feelings. Sometimes it can take time to work through challenging emotions.
• If conflicting or big feelings are impacting your ability to engage in the things you enjoy – reaching out for support is the best way to help process these feelings and make good choices to support ourselves as best as possible.

The macula is located at the centre of the retina, in the back of the eyes, and is responsible for our detailed central vision.  The macula allows us to look directly at an object and see it clearly.  Without it we wouldn’t be able to see the faces of our loved ones, we would have difficulties reading and writing, and we may not be able to do many of the things we love to do.

During May there is an increased focus on macula disease awareness, and you may have seen articles in the media recently.  However, we should be aware of the macula and macula disease throughout every month of the year.

Macula disease impacts millions of Australians and is the leading cause of blindness in this country.  And diabetic eye disease is the leading cause of preventable blindness amongst Australians.  But it is not all bad news!  There are some things you can do now to help maintain the health of your macula, helping you see well into the future.

To reduce the risk of macula disease I recommend:

• Having regular eye tests, every 2 years but more often if:

o   there is a family history of macula (or any eye) disease

o   you are diabetic

o   you are over 65

• Don’t smoke
• Maintain a healthy lifestyle
• Eat well!

Interestingly, there are many foods that are good for the eyes, and for the macula in particular – and not carrots as you may have been thinking!  Things like green leafy vegetables, fish, fresh fruit and foods high in antioxidants can all help in keeping your macula healthy. 

Macula Disease Foundation Australia has created a ‘Macula Menu’. The Macula Menu features hints and tips, as well as recipes, to help you make good food choices.  Recipes included are designed to help you have a healthy macula, particularly for age-related macular degeneration, diabetes and general healthy eating.  I have tried a few of them, and they are great!  You can download your free Macula Menu here.

As with many conditions, early detection is key to minimise the risks associated with macula disease so I recommend getting your eyes checked if you have any concerns.

Our Bupa Optical optometrists are well-equipped to check your macula and perform regular eye examinations.

To book in an eye test at a Bupa Optical store near you visit here.

Bupa Optical Optometrist Karen Makin said VR and AR technology have big roles to play in the future of healthcare and society more broadly however too little is known about the long-term impacts of usage on people’s eyesight.

“There is no doubt that excessive up-close usage of screens and reduced exposure to natural light outdoors can have a negative effect on people’s eyesight, potentially causing short-sightedness, dry-eye, eyestrain or general irritability.  

“The difference between using a VR headset and staring at a PC or smartphone is that the perceived depth of field is arguably more real with the headsets, yet the eyes are actually seeing a screen only a few centimetres away. The eyes may operate differently to normal in terms of how they adjust to the perceived distances, and how the eye might adjust or change in the long-term, is something we’re still learning about,” Karen said.

To help monitor changes in eyesight before and after purchasing such devices, it’s recommended that Australians have their eyes tested every two years or as recommended by their medical professional.

“This will ensure that we can discuss your lifestyle habits such as screen time and VR usage and track any changes or emerging problems before they become big ones, said Karen.

With a view to providing new and cutting-edge healthcare options, Bupa has utilised Virtual Reality for therapeutic usage across its operations in recent times, including in its aged care homes for residents with cognitive impairment.

Visit your local Bupa Optical store to book an eye test or visit here.
 

^{[1] Extended Reality (xR) market poised for growth — Telsyt
[2] PowerPoint Presentation (bupa.com.au)}

Bupa Health Services Medical Director Dr Tony MacDermott said historically low uptake of flu vaccinations could expose Australians to potentially avoidable harm.

“The flu season has been arriving earlier in recent years and we expect it to peak sometime in June, compared to August when the season peaked in years gone by,” Dr MacDermott said.

“The northern hemisphere flu season just gone has provided us with a glimpse of what we may see here soon - an earlier season than previous years with more cases and more hospitalisations.

“The flu is more than a bad cold, it can be deadly, and we shouldn’t underestimate it – now is not the time for flu vaccine complacency.”

Dr MacDermott encouraged people to get the flu vaccine before the end of May to help ensure they were covered throughout the flu season.

“We expect this year’s flu season to be as dangerous as last year, especially in combination with new COVID-19 strains that have hit Australia already,” he said.

“One of the easiest things you can do to protect yourself, your family and the community is to get a flu vaccine. This will also help take pressure off GPs and hospital emergency departments which are already under considerable pressure.”

Dr MacDermott said other measures to help protect against the flu included hand washing, staying home if feeling unwell and covering your mouth and nose if you cough or sneeze.

Infants under six months, adults aged 65 years and above, people with chronic health conditions, and the indigenous community are the most vulnerable groups to the flu. The flu vaccine is available for free for these at-risk groups.

Advice for COVID-19 booster vaccinations for most adults aged between 18 and 74 is now one every 12 months. The previous advice of one every six months remains current for people aged 75-years-old and older.

Bupa has started delivering more than 52,000 flu vaccinations to organisations across Australia. They will be delivered onsite at workplaces and universities nationally and by our partnering pharmacies across more than 1,900 locations in Australia and New Zealand. 

Bupa corporate clients can still purchase flu shots for their employee and students.

The study of 2000 Aussies, conducted by Quantum Market Research, shows while younger Australians want to be healthier and experiment with new health and wellbeing trends, they do not rate themselves as healthy as the older generations. Baby Boomers were most inclined to feel they were healthier than the younger generations.

Bupa Pulse Check also reveals how the cost-of-living crisis is impacting people’s mental health, with finances now overtaking mental health as the top factor impacting our quality of life compared to last year. One in six Aussies also rate their mental health as poor.

Compared to last year, 35% said their perceived quality of life worsened with current housing and rental market conditions key contributors, up from 31% last year. Those concerned about developing a chronic illness dropped to 65% from 68% but there was an uptick in Aussies spending more time outdoors, jumping from 66% to 70%.

Other key findings of the major national study looking at Australians’ attitudes towards their health and wellbeing also found:

• Aussies have increased their focus on health and wellbeing, upped their exercise and moderated their lifestyles including 45% cutting back on alcohol and 62% taking vitamins or supplements.
• 43% took five or more actions to improve their mental health, with exercise and healthy eating topping the list.
• Aussies had greater intentions to do more fitness activities than last year, with going to the gym and swimming leading the way.
• Costs and a lack of motivation are the key hurdles to maintaining good health and wellbeing.
• Running is on the rise with 10% more pounding the pavement in the last year.

Bupa Health Insurance Managing Director Chris Carroll said: “Overall Australians have started the new year with a healthier mindset and are putting their mental health and wellbeing first.

“This research shows us while there is a generation gap, there’s benefits of getting back to basics,” Mr Carroll said.

“We know technology is here to stay and help us in our everyday lives, but we shouldn’t forget the simple pleasures of putting our devices away and catching up with friends, heading outdoors, or finding a new activity to improve our health and wellbeing.

“It’s also positive to see people taking stock of their mental health whether it’s exercise, self-care, reducing their alcohol intake, reaching out to medical practitioners and their friends.”

Quantum Market Research Managing Director Richard Frost said inflationary pressures had significantly impacted how people perceived their quality of life.

“Given the current cost of living crisis we need to help Aussies overcome financial barriers to exercise and to know there are alternatives. You don’t need the latest on-trend equipment or membership to stay fit – and that’s why we’ve seen a big uptake in running, or people going for a walk or cycling in the outdoors,” he said.

“Those who are successfully looking after their health and wellbeing are building routines, rewarding themselves, getting motivated with others and setting goals.

“Given all the tools and services we have at our disposal to stay on top of health and wellbeing, it’s surprising that younger Aussies feel their generation is not as healthy as the one before it.”

Other key findings:

• Two in three were concerned about developing a chronic illness with cancer, arthritis, and back pain the top concerns.
•  A pandemic hangover persists with 50% concerned about future pandemics and its impact on health and wellbeing.
• Only one in four believe medical specialists should use AI to diagnose them.
• Almost 50% agreed accessing healthcare was complicated and two in in three experienced at least one barrier including long wait lists, limited appointments, and cost.
• 48% used active transport more often (run, walk, cycle) during the past 12 months.
• One in five Australians felt positively about the current state of the environment.

To read the full Bupa Pulse Check click here.

Dr Cathryn Madden, Head Dentist at Bupa Dental said custom fitted mouthguards can give parents and players valuable piece of mind while ensuring kids can get the most out of their sporting experience.

“Players who participate in contact sports are at higher risk of sustaining potentially preventable injuries when opting for over the counter, boil and bite mouthguards which are more likely to be dislodged during a game.

“Getting fitted for a mouthguard by your friendly local dentist will ensure you have protection that is high-quality, fitted to your unique mouth and is comfortable to play in,” Cathryn said.  They minimise risk of injury to your teeth, gums and jaw and come in a variety of designs and colours.

Bupa Health Insurance members with eligible Extras cover who attend participating Bupa Dental clinics will also receive a no-gap experience on standard fitted mouthguards across its national network of 148 practices^[2].

“If you fitted your child with a mouthguard at the dentist last year, don’t assume it will still be suitable in 2024 as a child’s mouth can grow and change shape over time… particularly as they lose or develop new teeth,” Cathryn said.

For more information on no-gap mouthguards, visit here.

^{[1] ADA NSW - Supporting mouthguard awareness March
[2] In relation to Members First Ultimate dental benefits available to eligible Bupa members, further information can be found here. Benefits will only apply to 1 fitted mouthguard per person and per calendar year. Waiting periods, benefit claiming restrictions, and fund and policy rules apply}

I can remember when mum was diagnosed, we just didn’t understand how severe it would be, or how relentless. Mum would have chemotherapy and the cancer would be gone, but it just kept coming back and coming back. We could have never imagined the journey mum would have. She was so strong and resilient She could be having the worst day and she would still greet you with a smile and ask how you were.

Some people couldn’t believe that she was so sick because mum always put herself together and always picked herself up, every single day. But one message mum would share was to listen to your body. Know what’s going on and what feels different. If there’s a screening test for something, get it done and get a solid baseline for how you feel.

Unfortunately, we know that most of the time when ovarian cancer is discovered, it's already reached an advanced stage. There are often no symptoms early on, so that by the time a person experiences symptoms, the cancer has already progressed. That’s why we need an early detection test, so no family has to go through what we went through and no other woman has to go through what mum went through. This could be sorted so much earlier and people could have such a better chance.

We know that an early detection test will save lives. A little over a month after we lost mum, dad and a group of cycling mates known as ‘The King’s Men’ rode 400 kilometres through Victoria’s high country. They raised an incredible $128,000 for the Ovarian Cancer Research Foundation and that money’s already being put to work through an additional research grant.

Mum would always say “don’t be afraid to speak up for your health” - she saw it as her mission to raise awareness and fundraise. We just want that legacy to continue.

For further information about ovarian cancer - About Ovarian Cancer - Ovarian Cancer Research Foundation (ocrf.com.au)

Head of Population Research at the Black Dog Institute, Associate Professor Aliza Werner-Seidler says the partnership is key to having a profound impact on the lives of young people and their families.

“By partnering with the Bupa Foundation, we will be able to deliver a new program that focuses on teaching young people about the benefits and potential risks of technology use and giving them the skills and knowledge to make informed choices for their well-being," says Associate Professor Aliza Werner-Seidler.

“The program will target teens in early adolescence just as they often begin to use their devices more independently and often have access to social media for the first time. The timing at around 12-13 years of age is intentionally chosen to coincide with the sharp rise in depression and anxiety rates, making it an optimal time to work with young people to enhance their resilience and prevent mental illness.”

The partnership with the Bupa Foundation will enable the Black Dog Institute to reach more than 30,000 young people, teaching them the tools and knowledge about screen use and its interaction with mental health, wellbeing, sleep, physical activity, and peer relationships.

“The program will be delivered to an initial cohort of 3000 young people through schools, and then scaled across the country with a target of reaching 30,000 Year 7-8 school students,” says Associate Professor Werner-Seidler.

“As part of the project, we aim to support parents in this area by educating them about different patterns of adolescent screen use and empower them with evidence-based information to help guide and support their teenagers navigate the digital age. This will be delivered through online materials and webinars with easy to digest information for parents and schools.”

“Parents, educators, and young people themselves have an urgent need for guidance and support around this issue. We’re grateful to the Bupa Foundation for their generous support in helping the Black Dog Institute undertake this important work.” 

Bupa Foundation, Chief Sustainability & Corporate Affairs Officer, Roger Sharp says they are proud to invest in innovative prevention and early intervention strategies aimed at supporting young people’s mental health.

“The Foundation is pleased to support this project that is specifically tackling one of the biggest challenges of our time: how young people engage with technology and impact of this on their mental health. Together we can empower young people and their families and help create a healthier world,” he says.

For more information about the Black Dog Institute’s Future Proofing Study click here.
 

It’s also estimated that around three in every 10 Australians who died last year lost their lives to cancer.

The most commonly diagnosed cancers in Australia in 2023 were prostate, breast, skin and colorectal cancer. Thankfully, we’ve come a long way in the screening, early diagnosis, and treatment of these cancers, which can improve health outcomes and quality of life. Even with the more uncommon cancers, earlier detection can result in a better prognosis and health outcomes.

We don’t have enough long-range data to confirm the impacts that the pandemic had on cancer screening and diagnosis. However, in Victoria for example, there was a 7% drop in cancer diagnoses in 2020 compared to the previous year, which coincided with the first and second waves of COVID-19. It’s estimated that there were potentially 2,420 people who were unable to benefit from more timely detection.

These statistics should be a wakeup call for all of us to take our health into our own hands. Make yourself aware of relevant cancer screening programs and access them. Make an appointment with your GP to discuss the ways in which you might prevent some of these cancers.

The World Health Organisation estimates that between 30 and 50% of cancers could be prevented by living a healthier lifestyle This includes not smoking, reducing your alcohol intake, and reducing unprotected sun exposure.

Acting early may have a profound impact on your health, with data showing there’s a 77% five-year survival rate for common cancers that are identified and treated in a timely manner.

So, whilst you may fear cancer, you can take many steps to reduce your risk of cancer. Be aware of any changes to your body or general health, and there are recommendations for cancer screening so make sure you take action and reach out to your GP for early support.

I am so glad I did, because the pathology later confirmed that the spot actually had pre-melanoma cells. These abnormal cells are often referred to as "precancerous" or "dysplastic" melanocytes. Detecting and treating these early-stage changes is crucial in preventing the progression to full-blown melanoma.

The spot in question wasn’t anything to cause alarm to me. It wasn’t raised, red or itchy. I would have put it down to just any other freckle, but it was actually slightly larger with some uneven edges. It goes to show that it takes an expert eye to assess your skin properly.

I sadly lost one of my cousins to melanoma, at a young age, but this spot still came as a surprise to me. It was on my back, so I didn’t really know it was there and never would have found it myself. It came as a surprise and I admit that I was quite blasé about it, like “it'll be fine”, but the results were eye opening. 

I have a nursing background, so I've always been conscious of preventative health and strongly believe that prevention is so much better than cure. So, when the dermatologist suggested that we initially take a scraping and then excise the area, I was very open to that. In fact, I believe that early action potentially saved my life.

Anybody who's thinking about getting a skin check or perhaps you haven't even thought about it, like the Nike ad, I would say: just do it. As a busy mother of two boys, finding time to squeeze in a skin check admittedly would have been low down on my ‘to-do’ list. But gosh, it took 15 minutes, and it was potentially lifesaving.

I have a pretty decent scar to show for it, but it's a battle wound that I'm very happy to have. If it helps start a conversation and encourages someone else to get checked, then that’s a win. I think it shows that skin cancer is far more prevalent than I think people realise and how vital regular skin checks are.

The sheer volume of emails in an inbox can make you feel overwhelmed and anxious.

But with a system and new habits, you can help keep on top of emails and find more time in your day by learning how to never miss an email, get rid of inbox cloggers and better prioritise your day. It will help you feel more in control of your workload by knowing what is there and planning time to get things done.

The quick wins:

• Unsubscribe yourself from the emails you don’t need
• Redirect any recurring emails that you don’t need to action straight away
• Use your calendar reminders to follow up on an email – removing it from your mental load while making sure that it still gets finished
• Block out time at the start of the day, or whenever works for you, to check through your emails and reply to emails
• Triaging your inbox and flag messages for follow up if they don’t need your immediate attention so that you don’t forget them
• Colour coding/ highlighting key emails coming from key stakeholders

If you redirect emails into a folder, with the press of a button you might find that hundreds of recurring emails are shifted from our inbox, so you can easily see what’s important. Such a simple task can really help relieve inbox anxiety.

I also find it helpful to highlight any emails that I’m just copied on. That way, I know if I've got 20 emails and 18 of them, I am just copied in on, I can prioritise the other two which are directly for me.

When you’re figuring out which emails you need to work on first ask yourself:

1. Can I do it later or delegate?
2. Will this take more than five minutes? Diarise it.
3. Less than five minutes? Do it now!

I ask myself those three questions whenever I'm going through my inbox and it really helps me cut through to the priorities, clear messages quickly and feel on top of things.

Finally, try and switch off when you’re not working. Try and resist the urge to check emails on your phone and turn off notifications during certain times of the day. Just like your phone, you too need a recharge.  

Bupa Optometrist Karen Makin said undiagnosed Myopia can significantly impact a child’s ability to learn and develop both physically and socially.

“While there are some tell-tale signs like squinting, irritability or watery eyes, annual eye tests are an essential part of a child’s regular health checks regardless of how things appear and should start before they begin school or as recommended by their health practitioner.

“The trap many parents fall into is waiting until there is an obvious issue, when a simple eye test could have picked up the problem in its early stages, before it started to impact their child’s education,” Karen said.

Myopia can often be addressed with prescription glasses or contact lenses, which can make an immediate difference to a child’s day-to-day life and give them the best chance of succeeding at school.

“Don’t automatically assume that your kids’ eyes will stay the same year to year, myopia, long-sightedness and other common eye-conditions often deteriorate as a child gets older due to family history and lifestyle factors such as exposure to the outdoors and screentime. With regular visits, your optometrist will be able to talk about options to try to slow down this progression.

“With many families stretched for time and budget; the good news is that eye tests are quick, bulk-billed for Medicare card holders at Bupa Optical, don’t require a GP’s referral, and are a whole lot simpler than contacting those exercise books!” Karen said.

Visit your local Bupa Optical store to book an eye test or visit here.
 

^{[1] Reducing-the-Risk-to-Vision_Myopia-Report-202223.pdf (optometry.org.au)}

The Bupa Pulse Check study also revealed that of the 38 per cent of Australians who say they’re struggling to maintain their health and wellbeing, 50 per cent feel cost was a barrier with the survey also showing women faced more hurdles than men when it came to improving their health and wellbeing.

Bupa health insurance data shows dental check-ups were the most common extras claimed with optical, physiotherapy, mental health and pharmacy also among the most common claims.

Bupa Dental Managing Director Dr Ros Blakley said addressing cost of living issues for patients was a major focus in the current inflationary environment and now offers gap-free simple dental fillings, mouthguards and check-ups to health insurance members who visit Bupa Dental[1].

“With the average filling costing about $220 we know this will be a welcome change for our customers,” Dr Blakley said.

“If you have been too busy and haven’t had a dental check-up this year, it’s definitely a good idea to book one in now while appointments are still available for 2023 as regular dental checks are vital in ensuring the health of your mouth along with your general health,”.

The lead-up to Christmas is the busiest time of the year to secure common appointments like dental check-ups, eye-tests and physio appointments as people look to get their yearly check-ups and use up their Extras limits before their health insurance Extras reset on January 1, 2024. Bupa Optical appointments peak during December and experience a 30 per cent increase in appointments compared to the yearly average with customers looking to purchase new prescription sunglasses with the holidays approaching or new glasses while they still have their 2023 Extras benefits available.

Bupa Health Insurance Director Andrew Wilkinson said: “Now is the time to tick off the things on your to-do list before the busy festive season begins.

“It’s also a good time to review your policy to make sure it meets your current health and wellbeing needs.”

Australians needing their teeth or eyes checked should contact their local Bupa Dental practice or Bupa Optical store respectively to ensure they can secure an appointment before the end of the year.

To find your nearest Bupa Dental practice visit here.

^{[1] mrandresearchreport.pdf (bupa.com.au)
[2] In relation to Members First Ultimate dental benefits available to eligible Bupa members, further information can be found here. Waiting periods, yearly limits (conditions vary), service restrictions (clinical reasonability rules), and fund and policy rules apply}

“The Virtual Heart Failure Service allows our members to get the support they need in the comfort of their own home, avoiding treatment at hospital,” Mr Carroll said.

Modernising patient care and experience is a key focus for us, and we’re pleased our members now have access to this service which is showing positive results for many suffering from heart failure."

Mr Carroll said the service was a result of Bupa’s renewed partnership with Ramsay Health Care, Australia's largest private hospital operator.

 I've always been sporty. I was actually a distance swimmer as a kid and, to be honest, I couldn't run across the road to save myself. Becoming disabled changed my life and has got me into this great sport.

 I got a neurological illness in 1999 and I went through a period where I walked again and then I ended up back in the chair.  It was very interesting to see both worlds, how I was treated by people when I was in the chair as opposed to being able to walk.

Just as I found running in 2017, I injured my shoulder and spent 11 months in hospital. I was told that I may not be able to live independently and end up in care, let alone be able to do long distance events. The drive to get back into running probably changed my life and saved my life.

My brother and I both love Disney and learned about Run Disney, which has you running through the Disney parks at 5am while they’re still closed. My brother signed up, so I signed up for a 10km run and did it in a day chair. I absolutely loved it. It became the start of a very long journey.

From then, I progressed to what's called a free wheel where you put in an extra wheel on front of a wheelchair and then I was very, very lucky when my friends did a Go Fund Me for a race chair. That has opened up even more opportunities the distance has got longer, the equipment got better, and I'm enjoying it so much.

I consider myself just another runner. Like 98% of the people out there, I'm not elite, but the community has just been so welcoming. Because I'm not super fast, I am amongst the pack, and I love chatting to runners while we're out there. They go past me on the up hills and I catch them on the downhills.

I've just completed my 10th marathon when I thought I’d never do one. I'm currently doing five marathons in five months. I'm travelling Australia, I'm travelling the world, and it's just amazing.

You can get into your own head and think you can't do something. Whereas if you get your head in the right space, you can prove yourself. It's amazing what you can achieve. I know that my shoulder is going to hurt if I sit and do nothing all day, so if I go and do 42km s it still hurts, so let's get out there.

I’ve come to realise this isn't just an elite sport for those of us with a disability. I used to think that if I'm not in a race chair, and I'm not elite, there's no space for me. We're breaking down those barriers now. Anyone can get out and give it a go, so please do!

At Bupa, we recognise that to have healthy people, you need a healthy planet. To help our people and our customers live longer, healthier and happier lives, supporting the health of our environment is critical.

That’s why Bupa is committed to building sustainable, future-proof communities that support the health of our people and customers while minimising our impact through innovation in health and care.

Small actions can improve the environments where we work and live. With many of us working from home, I thought I’d share eight tips on how to improve your sustainability@home.

1. Get local - support your independent and local businesses. You can:

• Have a dedicated night getting take-away or going to a local restaurant.
• Buy items from independent shops with locally or nationally made products.
• Look for companies that have pivoted such as those in the arts and entertainment sector. An example I love is from Stage Kings who have turned from making stages, to producing home office furniture.

2. Get energy smart. You can:

• Review your electricity and gas rates. If you live in Victoria, you get paid $50 just for checking how your electricity and/or gas compares to other rates in your area.
• Be strategic. Run the dishwasher, washing machine and clothes dryer off-peak (typically 11pm to 7am) or at the weekends. Off-peak is cheaper, sometimes by as much as 40 per cent.
• Be mindful of how often you need to wash your clothes. Try airing them outside for a day or two first (under cover). Dry your clothes in a north or west facing area that gets sunlight.
• Don’t overwork your heater. Dress for the temperature inside by wearing jumpers, beanies, slippers. Keep your feet warm too – they cool down more quickly than other areas of your body because they are hairless and their blood vessels easily dissipate heat. Your head is responsible for up to 10 per cent of your heat losses.

3. Get water smart – your water bills are going to rise. You can:

• Get to know your washing machine. The short cycle may give you the same clean clothes outcome as longer cycles. It uses less electricity and less water. Think of it like your dishes – do you have oil caked on your clothes (longer wash with more detergent) or breadcrumbs on a plate (quick rinse with minimal need for detergent)? Give it go.
• If you run the shower to let the water get warm, use a bucket to capture this water and use it in your toilet or garden.
• When you rinse your fruits and vegetables, save that water and use it on your houseplants.

4. Get gardening – by connecting with nature you can help improve your mental health and benefit from getting more active too. can grow:

• Herbs in small pots on your window sill.
• Vegetables in containers such as lettuce, radishes, broadbeans, carrots even potatoes.
• Carrots, bok choy and leeks can be regrown by replanting the ends (and in some cases, you can eat the leaves too). Check out these tips…

5. Get indoor plants. These release oxygen, may help remove some indoor air pollutants and caring for your indoor plants can help you feel more relaxed. Here are a few varieties that don’t need direct sunlight:

• Devil’s Ivy
• Zanzibar Gem
• Peace Lily

6. Get composting – there are a myriad of composting systems out there, even for apartment dwellers. You can:

• Buy a composting system at a reduced rate from Compost Revolution.
• Donate your waste to someone with spare capacity via sharewaste.com/.
• Compost your scraps by digging the scraps into your soil to replace the nutrients (trench composting). You may even get an unintended (vegetable) outcome from it….

7. Get upcycling – this is where you change the use of something that you don’t need or use and make it into something you do use. You can:

• Turn a torn pair of jeans into a draft excluder or door snake.
• Use plastic supermarket food containers or a takeaway coffee cup to grow seeds in.

8. Get your biodiversity going. You can:

• Avoid using chemicals such as herbicides and insecticides in the garden.
• Use native and Indigenous plants in your garden.
• Create an insect hotel to support beneficial insects such as solitary bees (pollinators) and wasps (garden pest control).

More details on the above and other great resources can be found at the Sustainable Gardening Australia website.

Media reference number: 20/064

There were 25 finalists celebrated on the night who were nominated under the categories Family, Pet, Lifestyle, Personal and Wellbeing, along with a People’s Choice winner and an Overall Winner.

The night’s top award went to Rebecca Gawthorne for her blog, Nourish Naturally.

Rebecca was awarded Overall Winner and won the Wellbeing category award.

Rebecca’s blog takes her clinical experience as a dietitian and nutritionist and helps to promote a realistic and achievable approach to healthy eating and nourishing your body naturally.

Rebecca was extremely honoured to be recognised for this year's Bupa Blog Awards .

“I was so excited for the Bupa Blog Awards. It was such a nice surprise to be a finalist and I definitely wasn’t expecting to win.

A record number of more than 16,000 people voted for their favourite blog across all categories for the People’s Choice Award.

Calley Gibson of Life of Pikelet took out the People’s Choice Award and Pet category for the amazing work as Australia's premier Rescue Ambassadog.

Life of Pikelet challenges the stigmas associated with rescue dogs and has rehomed over 50 foster siblings and assisted with the rehoming of hundreds more.

Calley said that winning two awards tonight was a massive surprise and she is looking forward to working with Bupa and other bloggers next year.

"I was expecting to come away with two sore feet - not two awards!

“I’m very excited to be able to become a part of such a great community and gain further support, knowledge and networking. It'll be great to experience this with people that understand and know what I’m doing," she said.

Angie Maddison from The Little Mumma took out the top prize for the Families category for her blog.

Angie is a mum of three and writes beautifully and candidly of her family’s experiences in a relatable, warm and authentic way.

The Lifestyle category winner was Jemma Mrdak for her blog A Stylish Moment for women on a path of confidence, creativity and ultimate style. It's a go-to for all things wellness and lifestyle for women.

Personal category winner for this year is Annie Love from Mumma Love.

She’s a mum to three boys, and navigates parenthood with Leukaemia, Down syndrome and grief through her blog. The beautifully candid blog is all about family, grief, rollercoasters and all the love stories woven in between.

Congratulations to all the 2018 Bupa Blog Award finalists and winners!

Jenny Yuen, Bupa Marketing Content Planner and judge, said it was tough competition and hard to judge and select winners for each category this year.

"It was incredibly difficult to judge and select this year's winners but we loved everything from their amazing writing to their unique perspectives on what it means to live healthier, happier lives.

"All our winners do incredible things for their online communities, and we're so pleased to be able to recognise and celebrate them," she said.

This year was the fifth year of the Bupa Blog Awards, recognising people outside of Bupa who have a strong influence on their community’s health and wellness.

This talented group of award winners will be invited to join Bupa’s exclusive influencer program, with free webinars, workshops and insights from those who have successfully navigated the blogger and influencer space.

They’ll also receive opportunities to work with Bupa on marketing campaigns throughout the year.

To help grow their influencer platform to improve the health and happiness of their online community, winners from each category have been awarded $1,000.

Our People’s Choice winner, Life of Pikelet, takes away $2,000 and $3,000 goes to our overall winner Rebecca Gawthorne for her blog Nourish Naturally.

Find out more about the awards and all our fantastic Bupa Blog Award finalists on the Blue Room.

#BupaBlogAwards

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2018 Bupa Blog Awards finalists announced

2017 Bupa Blog Award winners announced

Bupa Blog Awards finalists announced for 2017

If you have let your nutrition slip a little this winter and are looking to boost your energy and hop, skip and jump in to the new season, here are my top tips.

1. Fill up on vegetables – at least 5 serves a day.

They’re full of fibre. Fibre has 0 kilojoules, and it keeps us fuller for longer. A chicken sandwich with lettuce, tomato, carrot, onion, bean shoots and mushroom has almost exactly the same amount of kilojoules/calories as a plain chicken sandwich. Only difference is that the fibre in the first sandwich will keep you fuller for longer and will slow the release of the carbohydrate in to your bloodstream, giving you a longer lasting form of energy. This might mean you actually need a much smaller portion of food to feel satisfied. Not to mention, those low kilojoule veggies also have a heap of micronutrients which help your body repair and flourish. Challenge yourself to add veggies to all your main meals. Extra points for a veg based snack too!

Check out which veggies are in season this spring. Google some recipes and try something new.

Other ways to up your fibre include enjoying wholegrains, beans/lentils/legumes, fruit and nuts.

2. Make sure you’re getting a variety of foods from all the food groups. Think vegetables, fruit, wholegrains, dairy, meat and fish and/or alternatives. If there’s something you don’t like eating, make sure you’re replacing it with a food that gives you similar nutrients. For example, if you don’t eat red meat, ensure you’re getting enough iron from iron fortified cereals, wholegrains, beans, lentils, nuts and spinach. If you don’t like cow’s milk, ensure your almond or soy milk is calcium fortified.

3. Swap processed snacks to whole foods.

Instead of a chocolate bar, try a few dates and a handful of almonds. Instead of ice cream, try some blended frozen banana. Hot chips? Try some baked sweet potato with some herbs. By doing this, you’re going to get much less sugar, salt and saturated fat, and way more micronutrients and fibre.

4. Hydrate!

I can’t say it enough. We often mistake thirst for hunger, and reach for a snack when we actually need a big glass of water. One of the first signs of dehydration is feeling a little flat. Keep a drink bottle on you. Every little bit helps.

5. Stop non hungry eating.

We all do it. But if it’s getting in the way of you reaching your health goals, it needs to be addressed.

• We tend to finish everything on our plate, whether we need it or not. Could you have a smaller portion size and be satisfied? We get the most pleasure from the first mouthful. So instead of a huge piece of cake, are you happy with a few bites? There is no food you can never have, it’s all about portion and moderation.

• Bring your attention to eating, rather than snacking while checking emails or watching TV.

• Slow down the eating process, and stop eating when you start feeling full.

• For more info, check out ‘Non hungry eating: why we do it and how to manage it’

6. Move more whenever you can, in ways that you enjoy.

You don’t need to go to the gym 5 days/week or force yourself to do exercise that you don’t like to be in good shape. If you have a standing desk, start each day standing for a few hours. Take the stairs or get off the tram early. Instead of meeting friends for dinner, organise to meet for a walk or go bowling. Get outside at lunchtime.

Try something new. Check out our 10 ways to be more active for inspo.

7. Avoid fad diets, the ones that promise quick, easy and miraculous results.

They’re usually short term and have lots of rules. Anything that severely restricts the amount of food you eat can lead to nutrient deficiencies, low energy levels, dizziness and a compromised immune system. These types of strict diets can also be damaging to our mental health and our relationship with food. On that note, weight does not indicate health, so forget those scales. Bring the focus back what foods you need to be eating every day to nourish your body, and focus on how they make you feel.

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He spoke with journalist Hamish Fitzsimmons.

How do you help players prepare for a big game?

It’s important to have a good understanding of each player’s individual plans and the team’s plans to help them manage themselves to the best of their ability to execute whatever their role is. I think that’s the beauty of the game of cricket, it’s a team sport but it also has that individual element to it.

Optimal performance relates to wellbeing, it doesn’t happen by coincidence. It’s about understanding what works for that player. From both a physical and a mental perspective, our wellbeing (or feeling good) takes work. It’s about understanding what contributes to that, and at the same time what detracts from that.

Leading into a big game can be quite stressful and people aren’t always great at monitoring their own stress. So the sooner that we can pick things up and manage their emotions, the better.

Some of the players will also have particular pre-game routines and performance routines and things like that.

How do you handle self-doubt?

Self-doubt is a natural phenomenon that we all experience, particularly in regard to a big performance. The brain is there to look after us and to keep us well and functioning effectively, so naturally in the lead up to a big event, it’ll have its own little way of saying, ‘are we ready?’. It’ll question, and it’ll run different scenarios through our heads. And that’s when you’ll hear people saying, ‘don’t play your game too early and cook yourself before the game even starts’.

It’s important to be able to recognise that and to be able to normalise that, and go, ‘okay, that’s a normal part of my preparation. The advice I often give is just be proactive in the way that you go about answering that little question. Go through your routine, set some time aside to think about how you want to execute your skills.

These days there is so much video analysis and footage around performance, some players like to watch footage of themselves performing well at a specific ground, against a specific team, or just executing particular skills. Understand that self-doubt is quite a normal thing, but it’s the ability to have self doubt and to not get too wrapped up in it that sets people apart. Try not to get too far down the rabbit hole of worry and find effective little strategies of catching it, answering the question, and being able to reinforce the thigs that you do really well.

In every aspect of our lives, we’re trending towards being able to control things. Whereas elite sport is still one of those ultimate realms of uncertainty. And that’s part of the appeal. Most doubt is underpinned by uncertainty and that’s why you’ll often see it in this kind of contest because we never 100 per cent know what’s going to happen on the first day when we walk out. Are we going to win the toss or not? What is the pitch is going to be like? How is the other team going to perform? We don’t know, so naturally there will be some doubt. So we just need to be ready for that, and to have the technique and skills to be able to catch it and manage our thoughts.

How do you get that resilience?

It’s very challenging. What’s really important for people to appreciate and understand about resilience is that it’s the ability to bounce. To be able to bounce back from hardship or challenge or adversity. It’s not about not getting knocked down. Life, like sport, is about challenge. It’s about getting knocked down. Resilience is the ability to dust yourself off and go again.

At this level, the players are playing in a big series in front of big audiences and it’s not an easy thing to do but there’s a reason why at any given time there’s only 13 on the field and probably 30 thousand in the grand stand. And that’s because they’re at the top of their game. When we push ourselves to be our best, we face challenges and sometimes we make mistakes and sometimes we fail and that’s okay. It’s a learning and development process. That’s part of the perspective we need to maintain, that helps us to become more resilient. We’re not perfect, we can’t be perfect, and that’s okay.

Learn, modify, dust yourselves off and bounce back.

Are these tools people can use in their everyday lives as well?

Absolutely. Live brings us challenges, that’s just a reality of life. If we’re living a full life, it will bring some kind of pain. Be it physical pain or emotional pain. Life has its ups and downs and it’s important to know what your values are and your priorities are, and to try to be good to yourself. Strive to get the best out of yourself but understand you’ll have good days and not so good days, and that’s okay.

How important is balancing rest, nutrition and exercise?

When I’m talking to people about their wellbeing,if they’re struggling with something, I'll try to understand what has stopped. Usually when we’re going well, it’s not a coincidence, and we’re doing certain things. And usually when we struggle, we stop doing certain things. And that might be your physical activity, it might be your rest.

Sleep is massive. When I deal with people, be it in sport or life in general, if they’re struggling with something and I say, ‘when do you generally find that it’s at its worst?’ they say, ‘when I’m tired.’ It’s one of those things, when we’re getting good sleep, life’s pretty good. And when we’re not sleeping, life can be really challenging.

We need to prioritise sleep. Don’t have caffeine too late, don’t be on your phone in bed, and all of those little things..

The players in teams like this are at a bit of an advantage in that they’re regularly exerising, and the reason why that’s so important is from a stress perspective. When we’re stressed, we have certain hormonal responses and things in our system that impact us and generally the best way to metabolise that is through physical activity.

Elite players generally do that well, they’re encouraged to eat well, their hydration is important, they are encouraged to sleep well, and all of that contributes to physical performance and wellbeing. When talking to people about their emotional wellbeing, I often tell them, you need to start with a good foundation. A good foundation is your physical wellbeing.

So make sure you try to get some decent sleep, physical activity on a regular basis, a good general diet, good hydration, moderate alcohol consumption and other things like that, and you’re on the right track to achieving wellbeing and best performance.

The study, Dog Ownership and the Risk of Cardio Vascular Disease and Death was conducted by a team of Swedish scientists using information about health conditions and pet registration from the national database.

The results, when adjusted for other factors that could affect mortality, showed that dog owners had a 23 per cent reduction in the risk of death from a heart of blood vessel problem. Dog owners also had a 20 per cent reduction in the risk of dying from other causes, compared to those who didn't have dogs. 

”We know that dog owners in general have a higher level of physical activity, which could be one explanation to the observed results,” says Tove Fall, senior author of the study and Associate Professor in Epidemiology, Uppsala University.

Those who owned hunting breed dogs, including terriers, retrievers and scent hounds, were found to have the lowest risk of cardio vascular disease (heart disease).

The study’s authors believe dogs may help reduce the risk of heart disease by providing social support, and by increasing physical activity. Their review of 11 observational studies found those who owned dogs walked more frequently, and were more physically active.

“A very interesting finding in our study was that dog ownership was especially prominent as a protective factor in persons living alone, which is a group reported previously to be at higher risk of cardiovascular disease and death, than those living in a multi-person household,” says Mwenya Mubanga, lead junior author and PhD student at Uppsala University.

”Perhaps a dog may stand in as an important family member in the single households,” she says.

Bupa GP Dr Kate Haggar says the association between spending time with a pet and increased health and happiness has long been accepted.

“The benefits of pet ownership are remarkably wide reaching, from improved immune systems leading to less asthma and allergies, not to mention less respiratory illnesses. Other benefits include better mental health, improved stress response and mood stability. and even improved empathy and social skills. What’s not to love about having a loyal loving companion who also improves your health!” she says.

If pets are part of your family, don’t forget to protect them against the unexpected with Bupa Pet Insurance.

One study published in JAMA Pediatrics found Swedish children who lived with a dog in their first year of life were 13 per cent less likely to develop asthma by the time they turned six, compared to children without dogs. The same study, which looked at data involving more than a million children, found that children who grew up on a farm with animals were around 50 per cent less likely to have asthma by the time they reached school.

And, a study of almost 400 babies in Finland found that those who lived with dogs or cats in their first year of life experienced less respiratory tract infections, and required less antibiotics compared to those without pets.

Who’d have thought a lovable fury family member could also bring so many potential health benefits?

If you’re looking for a great gift idea this Christmas for dog lovers, find out more about the beautiful coffee table book, Happiness is Dog Shaped.

Originally published in The Conversation

Most of us probably know exercising is associated with a smaller risk of premature death, but a new study has found that doesn’t have to happen in a CrossFit box, a ninja warrior studio, or even a gym. Body weight-bearing exercises such as sit-ups and push-ups staved off death just as much as other forms of weight-bearing exercise.

Our study recruited just over 80,000 adults over 30 years living in England and Scotland between 1994 and 2008, who were followed up for an average of nine years. At the end of the followup period, we calculated their risk of death according to their strength-promoting exercise and how much they did.

What we found

Those who reported participation in any strength-promoting exercise (including gym workouts) averaged about 60 minutes a week and those who reported any own body weight exercises averaged 50 minutes a week. Participation in either gym workouts or own body weight exercises reduced the risk of early death by about 20%. Cancer-related deaths also decreased by 24-27%, but there was little evidence more was better.

We also compared the risk of those who met the recommendation of two sessions of strength-promoting exercise per week, with those who met the recommendation of 150 minutes of aerobic physical activity such as walking (or 75 minutes more intense, such as running) per week.

Compared to being inactive, meeting either guideline was associated with a 16-18% reduction in risk of early death.

But the results on cancer death risk told us a very different story. Those who met only the strength-promoting guideline by doing body weight exercises had a 31% lower risk of death from cancer. Those who met only the aerobic exercise guideline had no reduction in risk of cancer death.

On the other hand, reducing the risk of death from heart disease was only associated with aerobic physical activity (21% reduction).

Interpreting the results

Given this research is observational, there’s always a chance the relationship between exercise and early death could be due to other causes. Perhaps the people who exercised more were also just generally healthier in other ways.

To reduce the possibility of alternative explanations, we adjusted our results for age, sex, health status, obesity, other lifestyle behaviours (smoking, alcohol, diet), education level, mental health, and participation in other physical activity such as domestic activities, walking and aerobic exercise.

People with chronic diseases are less likely to exercise, and more likely to die early. Therefore we excluded from the results all participants who had heart disease or cancer, as well as those who died in the first two years of the followup (because their death was most likely caused by something they had prior to the study commencing).

Other studies have examined the relationship between strength promoting exercise and early death. An American study found lifting weights or doing callisthenics was associated with a 31% decrease in risk of death from any cause, which is consistent with our results. But contrary to our results, the same study found no association with cancer death risk.

Another study among cancer survivors showed lifting weights, but not aerobic activities, was associated with a 33% lower risk of death from any cause.

What it all means

Our study suggests exercise that promotes muscular strength has unique health benefits and is at least as important for health as walking, cycling, and other aerobic activities.

We shouldn’t forget the most important principle for choosing an activity is being able to incorporate it into your routine and stick to it long term. The simplicity of body weight exercises makes them a very attractive option: they are inexpensive and require little skill and no equipment. Plus we now know they yield comparable benefits to similar gym-based activities. This is important given gyms can be daunting or unaffordable for many people.

So in addition to doing enough moderate to vigorous intensity aerobic activity, good old fashioned push-ups or chin-ups at home, in the park, in the yard, or even in the office could be an excellent option. For most people two to three sessions a week would be sufficient for general health.

The American College of Sports Medicine recommends 2-4 sets of 8-15 repetitions of each strength promoting exercise with 2-3 minutes rest between sets. As with any physical activity, the most important principle here is a little is better than nothing, and gradually build up from little to enough.

The study found 12 percent of cases of depression could have been prevented if participants did at least an hour of physical activity each week.

Regular leisure-time exercise of any intensity provides protection against future depression but not anxiety, according to the paper.

“These findings are exciting because they show that even relatively small amounts of exercise – from one hour per week – can deliver significant protection against depression," said one of the study's lead authors Associate Professor Samuel Harvey from the Black Dog Institute and UNSW in a statement.

The results of the study show even small amounts of exercise can protect against depression, with mental health benefits in both men and women of all ages.

The findings have been published in the American Journal of Psychiatry and confirm what was has long been recommended by health companies like Bupa. 

Bupa's Dr Tim Ross, says the mental health benefits of exercise are wide ranging- for the mind and body.

"Exercise is a great way to help with depression. Withdrawal is a significant factor with depression and going for a walk, or something more strenuous, gets people out and about and re-connecting with their world."

"As a practising GP, exercise is frontline in my management for patients with depression. Movement gives an uplift in metabolism and increases energy flow, something that is lacking in many people with depression."

The authors of the study say it reinforces the role exercise should play in improving mental health.

“We’ve known for some time that exercise has a role to play in treating symptoms of depression, but this is the first time we have been able to quantify the preventative potential of physical activity in terms of reducing future levels of depression,” says Assoc Prof Harvey.

“We are still trying to determine exactly why exercise can have this protective effect, but we believe it is from the combined impact of the various physical and social benefits of physical activity."

“These results highlight the great potential to integrate exercise into individual mental health plans and broader public health campaigns." 

"If we can find ways to increase the population’s level of physical activity even by a small amount, then this is likely to bring substantial physical and mental health benefits.”

Global research from health insurer Bupa has revealed that Australians are most likely to link stress to work when searching for help online. Of the top 10 Google searches for stress in Australia last year, eight were work related.

Workplace stress is estimated to cost Australian businesses $10 billion a year in lost productivity and sick days.

‘Work stress’ is one of the most common searches with 1,740 hits a month, while “work life balance”, “how to reduce work stress” and “pressure at work” are also in the top 10 most searched phrases.

People are also turning to Google for practical support – particularly for the best way to manage time. The most searched phrase online related to work and work stress is ‘time management’, with 3,600 searches a month made in the hope of finding a solution to juggling a busy workload with their life outside of the workplace. ‘Time management strategies’ and ‘how to improve time management’ combined are searched more than 2,000 times a month.

Dr Paul Richards, Head of Work and Student Health at Bupa, thinks the large number of searches on ‘time management’ indicates people are looking for solutions to deal with competing stresses.

“Compounding the traditional demands of work and family, there are the added inclusions of an ‘always connected’ job world along with the added distraction of social media affecting where people focus their time and attention” Dr Richards said.

“More and more people are feeling overwhelmed but thankfully are becoming increasingly aware of the need to tackle work-life stressors before they lead to burn out, or the feeling of anxiety and depression.

“There are lots of ways to reduce stress levels, sometimes it is as simple as reducing the number of external stressors in your life or, where that is not possible, learning techniques to deal with the demands or the impact they have on your mental health and behaviours. The good news is these are do-able and can have a positive impact on your friends and family too.”

Five techniques suggested by Dr Richards are:

• Switch-off when you’re off: try not to check your phone constantly outside work hours
• Make time for what gives you energy: choose your non-negotiables, whether it be yoga, listening to music or playing with the kids, and plan the rest of your day around them.
• Learn how to say no: We all want to do as much as we can, but know your limits and be brave enough to push back on things you don’t have capacity for.
• Try quick mindfulness techniques: Simple breathing techniques such as counting your breaths as they go in and out can help you refocus your day and feel calm.
• Acknowledge your achievements: Rather than focusing on what you haven’t achieved, take time to recognise what you have.