NEW YEAR NEW YOU - Bupa Blue Room

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Swap Bacon and Egg Foccacia ... like salami, bacon, pastrami and ham, and add ... soft drink.” Fruit drinks and juices
NEW YEAR NEW YOU  houghtful things T to think about this new year  hy your social life W is more important than you think How to choose a fitness buddy  uit smoking: your Q body will thank you

Facts and stats about OZ

The population of Australia in March 20151

23,714,300

rated their health as ‘very good or excellent’3

More than

90% of Australian children under 5 years are 4fully vaccinated

4 million Heart attacks fell by

ABOUT 4 MILLION AUSTRALIANS RIDE A BIKE FOR RECREATION OR TRANSPORT EVERY WEEK5

ten

More than half (55%) of Australian adults 15 years and older

20%

Australia has one of the highest life expectancies

in the world

80 years for men and 84 for women 3

between

2007 - 20113

80

men

THE AVERAGE MEMBER

HAS BEEN WITH US FOR MORE THAN

YEARS

84

women

2

The 5 year survival rate for all cancers increased to 67% in 2011

3

For state stat references see page 31.

WELCOME TO BUPA At Bupa, we’re here to help guide you towards more informed health and care decisions.

IN THIS ISSUE 2

State stats

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The Grateful Project

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8 10

12

14

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Thoughtful things to think about this new year Summer spoilers Holidays can improve your health and career Why your social life is more important than you think How to choose a fitness buddy Quit smoking: your body will thank you

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Dear Diary

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10 of our fave food switches

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Tips for packing a healthy lunchbox Fruit and veg: what’s hot this summer Making a difference in health and care

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Join the Nightwatchmen

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Sugar hit

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The Blue Room

Message from Dwayne Crombie Managing Director, Health Insurance, Australia We want to help you enjoy yourself, while staying fit and healthy over the holiday break. In this edition of BluePrint, we’re offering tips for getting the most out of summer. The holidays can be great for your mental wellbeing. It’s a time to recharge your batteries and prepare for the busy year ahead. Taking a break may even improve your career prospects by giving you time to consider ways to enhance your workplace performance. The New Year is the perfect time to be thinking about a new you. It’s a time for making and keeping resolutions – and we’ve provided some great suggestions in this edition. Making one or two small changes consistently in what you do can add up to improvements in your “healthiness” over time. Whenever family and friends get together, there’s bound to be plenty of food and drink on offer – and it’s great to be able to enjoy yourself while keeping a balance and finding time for a good walk or bit of exercise. At Bupa, we’re here to help guide you towards more informed health and care decisions. If you have any questions, just give us a call, contact us via the web or drop into one of our stores.

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THE GRATEFUL PROJECT Many of us make and break our New Year’s resolutions. But not Lynne Scrivens. She held true to her goal every single day over the course of a year - and it changed her life forever. At 41, Lynne Scrivens enjoys a confidence and contentment she never felt in her 20s and 30s. The successful television producer is happily married, has wonderful friends and family and is excited about what lies ahead. But rewind almost three years and Lynne was lonely, stuck in a rut of working too hard and drinking too much. “I was 38, and a single woman and I’m sure millions of others out there would appreciate that is a lonely place to be in your life,” says Lynne. “I was drinking at home alone a lot and waking up hungover so I wanted to break that cycle.”

It was really quite amazing at helping me understand my life and what was making me happy and what wasn’t.

Inspired by a friend, she started the Grateful Project and resolved to share one thing she was grateful for on Facebook every day for the entire year. Lynne would spend at least half an hour each day, carefully considering every post. “That’s half an hour of positive thinking every day. Deliberate positive thinking,” says Lynne. “It was really quite amazing at helping me understand my life and what was making me happy and what wasn’t.” Within a few months Lynne was exercising more, drinking less and feeling more confident. “Once I started realising, look I’ve got all these things to be grateful for - I had a more positive outlook on life and then I thought I don’t need to drink this much all the time or maybe I will go on that date with that guy,” says Lynne. She also started to see a psychologist once a fortnight - a kind of boot camp for the brain. “They’re really good at helping you assess your life and see where you’re at,” Lynne says. “That combined with the Grateful Project really set me on the right path towards finding happiness.” But the most drastic change happened mid-year, when Lynne decided to move from Sydney to Melbourne in search of love.

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“Once I moved to Melbourne I just had a fresher outlook on life and I had a confidence I hadn’t had before and also an openness to finding love.” Within a few months Lynne was introduced to Todd; whom she describes as lovely, polite, caring and the world’s best cook. They fell in love quickly. Within 18 months, Lynne and Todd were married. “I’m in a very happy place and that’s largely because I have a husband who I can walk alongside in life and we’re part of a team now.” While Lynne couldn’t be happier with how this social media experiment turned out for her, she admits it wasn’t always easy to find a positive. Like the day she missed out on a promotion at work. “I was in a terrible mood and I just wanted to get home and that was the day I was grateful for the train arriving on time because I could think of nothing else to be grateful for.” She also worried she was over sharing, gratuitously filling her friends’ news feeds. “I think my status one day was `I’m grateful to my Facebook friends for putting up with this project’ and I got really lovely feedback from people saying ‘no, we love it, keep going’.” By the end of 2013, the biggest personal lesson for Lynne was how important and powerful positive thinking can be. “If anyone’s considering New Year’s resolutions you don’t have to do it on a public platform like I did on Facebook,” she says. “Just keep it as a journal beside your bed every night before you go to sleep, write down something. You just have to find something little to be grateful for every day and see what happens.” By Tracy Mcbeth

For more info tap here

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THOUGHTFUL THINGS TO THINK ABOUT THIS NEW YEAR Make 2016 a happy year – not just for yourself, but for others too. We look at why altruism is a good way to help keep you positive and healthy.

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Around 50 per cent of us make New Year resolutions each January, yet only 12 per cent of us actually stick to them. This year, instead of setting unrealistic expectations on yourself, why not look at ways to change your own and other people’s lives? Feeling altruistic? Why not make one of these your New Year resolution in 2016? Put yourself on the organ donation list In Australia around 1,700 people are waiting for an organ transplant at any time. Why not consider registering to be a donor? Your organs could help save the lives of up to 10 people and improve the lives of many more. To find out more about organ donation visit: donatelife.gov.au Donate blood The next time you’re at your local shopping centre and see the blood donation van, don’t walk on by. According to the Red Cross, only one in 30 Australians give blood, but one in three people will need blood in their lifetime. Each week, Australia needs more than 27,000 blood donations, and, during holidays in particular, the number of donations is far below the required amount. Still need convincing? You’ll get a treat after you donate blood – a sweet reward! To find out more about blood donation visit: donateblood.com.au

Volunteering Giving up your time to volunteer and help others has been shown to help volunteers feel less lonely, isolated and depressed. Some studies have also found that volunteering may be linked to helping people live longer and enjoy lower blood pressure. Check out: volunteeringaustralia.org or your local community newsletter for volunteering opportunities in your area. Join a local sports team People who participate in club sports, particularly women, are believed to enjoy better mental wellbeing and overall life satisfaction than those who exercise at a gym, or walk alone, say researchers. Not only can it help you feel happier and help you make some new friends, but those who are part of a team are also more likely to stick to their chosen sports, compared to those who exercise alone. Pay it forward One study which looked at the health benefits of “paying it forward” (where you pay for the next customer’s coffee or car parking, for instance), found that not only did the person who paid it forward feel happier, but the recipient may also be more likely to continue the tradition of generosity. Raise money for charity If your exercise habit stopped before it began, why not consider signing up for a charity run. By raising money for your nominated charity, you can give your workout a purpose, and you may be less likely to give up when the going gets tough. By Charmaine Yabsley

For more info tap here

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SUMMER SPOILERS:

TIPS TO HELP SOOTHE SIX COMMON SUMMER NASTIES

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Long, lazy summer days can also bring some summer spoilers to avoid or be prepared for. But don’t sweat, we’ve got a few tips to help soothe sunburn, bites and stings. We can all get a bit excited about summer. But, before you dash out the door with a beach towel or light up the BBQ and invite your friends over, here are a few summer spoilers to be prepared for.

1. Sunburn

Prevention is always better than cure, so remember to slip, slop, slap, slide and seek shade. However, if you do get a bit sizzled by the sun: • Apply aqueous cream, after-sun lotion or aloe vera lotion. • Have a cool shower or bath or apply a cool compress. • Keep hydrated by drinking plenty of water. • Stay out of the sun until your skin has healed. If your sunburn is severe, seek medical advice, especially if you have a headache, nausea and vomiting, dizziness or fever.

2. Mozzie Bites

Mosquitoes can be the bane of long nights outdoors. Try to avoid being bitten by: • Covering up. • Applying insect repellent containing DEET or picaridin on clothing or exposed skin (check the product information before using on very young children). • Avoiding being outdoors at dusk and dawn when mozzies are usually most active. But what can you do if they find you delicious? Don’t scratch! It only makes itching worse and can cause infection. Instead use an ice pack to soothe your itch. If the itching or swelling gets worse, speak to a chemist who can recommend some over-the-counter help such as calamine lotion, antihistamines and creams.

3. Jellyfish Stings

Jellyfish love hanging in the sea just as much as we do. If you or a friend get stung, act fast and get help, as some jellyfish stings can be deadly. Non-tropical jellyfish (e.g. bluebottles) • Get out of the water to avoid being stung again. • Call for a lifesaver, or triple zero (000). • Do not use vinegar if you know it’s a bluebottle sting. • Gently wash the area with sea water to remove any remaining tentacles. • Place the area in hot water (or run hot shower water) for at least 20 minutes. Alternatively, use a cold pack.

Tropical Jellyfish (e.g. box jellyfish) • Get out of the water to avoid being stung again. • Call a lifesaver, or triple zero (000). • Wash off any stingers with salt water. • Pour salt water or vinegar (if available) over the affected area until help arrives. If you’re allergic, call triple zero (000) and use your adrenaline injection device (EpiPen or Anapen).

4. Bee Stings

They look cute and fluffy but who could imagine their stings pack such a punch! If you’re unlucky enough to be stung by a bee: • Try to remove the sting by scraping your finger across it. • Wash the area with soap and warm water. • Use an icepack to reduce swelling. If the swelling or pain doesn’t get better, speak to a chemist who can recommend some antihistamines. If you’re allergic, call triple zero (000) and use your adrenaline injection device (EpiPen or Anapen).

5. Heat exhaustion or heatstroke

When mercury levels soar or you’ve been doing very strenuous physical exercise you may experience heat exhaustion, or in more serious cases heatstroke. Symptoms of heat exhaustion to look out for include: • Headache. • Nausea and no appetite. • Dizziness and confusion. • Cramps. • Pale clammy skin and sweating. • Fast, weak pulse and shallow breathing. If you notice any of these symptoms: • Lie down in a cool place with legs raised. • Apply cold packs or wet towels to the skin. • Re-hydrate by drinking plenty of water. If your symptoms are more severe, this could be heatstroke. Call triple zero (000) immediately.

6. Wasp Stings

• Clean the affected area with soap and warm water. • Use an icepack to reduce swelling. If the swelling or pain doesn’t get better, speak to a chemist who can recommend some pain-relieving medicines or creams, and antihistamines. If you’re allergic, call triple zero (000) and use your adrenaline injection device (EpiPen or Anapen). By Susan Martin

For more info tap here 9 7

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It can be tempting to stockpile holiday leave but what’s the potential cost to your health and wellbeing? Are you the office holiday hoarder? According to Tourism Australia one in four of us have 25 days of leave stored – that’s massive. Common reasons for stockpiling leave include worries that work will pile up while you’re away, to saving leave for a big trip, life event, or waiting for a partner to be available. Whatever the reason, experts say we need regular breaks to help recharge our batteries and enjoy better mental wellbeing. It may even improve our work performance. How long do I need off ? Helen Rimington, a director of workplace mental health specialists En Masse, says the frequency and length of the ideal holiday depends on the individual. “I think it would be lovely if we all took a week off every three months. That’s nine days with weekends tacked on,” she says. “But some people can easily go a year without a holiday if they know how to wind down on a Friday night and not ramp up until a Monday morning. I don’t agree with people hoarding their holidays but if you really enjoy your weekends and are winding down effectively and you want to save leave for travel then that’s fine.”

Switching off “It’s not [all] about counting hours or days but figuring out how to use the time to get into the spirit of what psychologists would call ‘flow’,” she says. “This is where you’re not thinking about work, your mortgage or anything but how enjoyable it is to be bush walking or whatever it is you’re doing.” For example, those who say ‘I can never relax’ may enjoy getting busy on vacation with a rafting trip, trek or other adventure. Helen also advises people who find holiday breaks to be lonely and anxious times to pick activities that include structure and other people. “For example, I’ve known people who have done voluntary work for two weeks during their holidays and found that replenishing,” she says. Being in the moment is when we really relax. Leaving your work phone and laptop behind when you go on holidays is also a good idea. “Don’t let your mind trick you into thinking you have to be constantly in touch with work in order to feel okay,” Helen warns. “What I sometimes do is say, ‘here is the number of the place where I’m staying. If there’s something urgent call and I’ll get back to you straight away’. “I don’t take anything with me mainly because I want my kids to remember a fantastic holiday where mum wasn’t on the phone.” So, what are you waiting for? Book your next holiday now. “Don’t let your mind trick you into thinking you have to be constantly in touch with work.’’ By Kate Southam

For more info tap here 11

WHY

YOUR SOCIAL LIFE IS MORE IMPORTANT THAN YOU THINK Having a good social life is fun, but did you know it can also be important for mental health too? Everyone feels lonely from time to time, but feeling lonely for a long time (social isolation) can have a negative effect on your mental health. Who is affected by social isolation? There are many possible causes for social isolation, including feeling disconnected from the community or other lifestyle factors, many of which can be associated with age. “Everyone is susceptible to loneliness and social isolation, but older people are more susceptible,” says researcher Dr Debbie Faulkner from the University of Adelaide. “When you’re older, you’re more likely to have some health issues, experience the death of a partner or close relative, your mobility can be affected, and you move away from employment, making it harder to keep those friendships going or make new groups of friends. It’s a time of life with significant life change, and those changes can result in social isolation.” A report released by Alzheimer’s Australia also suggest that social isolation can have a profound impact on people living with dementia, with more than a third of the dementia sufferers taking the survey responding that they wished they had more social contact with people in the community. The health effects of social isolation Social isolation can have a negative impact on your mental and physical health including: •  Increased risk of becoming depressed, anxious or having panic attacks. •  Difficulty getting to sleep or sleeping too much. • Sudden weight loss or gain. • Substance abuse (excessive alcohol consumption, smoking, drugs). • Feeling tired or lacking motivation.

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As the effects of social isolation are more widely researched, the evidence is stacking up in an alarming fashion. As Faulkner explains, a review of over 100 studies worldwide on social isolation had some concerning results. “[It found] the absence of support in social relationships is equivalent to the health effects of smoking 15 cigarettes a day or drinking more than six alcoholic drinks daily, and is more harmful than not exercising, and twice as harmful as obesity.” Because life’s better when we’re connected If you feel lonely or are worried you’re becoming socially isolated, there are steps you can take to reconnect. Why not: • Call friends and family – give friends and family a call and let them know you are feeling a bit down and ask if they would like to catch up for a coffee. Don’t wait for them to contact you and make plans, it works both ways. • Get involved in the community – most local community centres organise classes and outings for those in the area. Why not sign up for a cooking class or a woodwork workshop, it’s a great excuse to get out of the house and meet like-minded people in the community – you can also learn a new skill. • Volunteer – why not put your skills to good use and volunteer? Volunteering is a great way to make friends and also make a difference. • Get out and about – even small things like going for a walk in your local park or having a coffee in a nearby cafe are good ways to feel more connected. Try striking up a conversation with someone beside you. • Speak to your GP – tell your GP how you are feeling, they will be able to suggest services to help support you. By Megan Blandford

For more info tap here

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HOW TO CHOOSE A

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An exercise buddy can help you stick with your fitness routine as well as share challenges and triumphs, so it pays to choose them wisely. Personal trainer Craig Bone says there are some dos and don’ts when it comes to choosing a friend to work out with. “Exercise buddies can help motivate and inspire each other and if you’re competitive, you can compete against each other to keep improving,” Bone says. However, in his 13 years of training, Bone has sometimes seen exercise buddies act more as a hindrance than a help in achieving a healthier life. Here are five things to consider when choosing an exercise buddy who’s right for you.

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Opposites Detract

Bone suggests finding a family member or friend at a similar level of fitness to you who has similar goals. If you’re just starting an exercise routine or you’re getting back into it after a break, pairing with a much fitter friend could be intimidating and demotivating. Imagine working out with someone training for a marathon if your goal is to just get moving and stay moving.

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Shared preferences and timetable

If you’re a morning person who loves walking, find a friend with similar preferences instead of a night owl who likes to dance up a storm. Bone says it’s also vital that you are both reliable and punctual. The exercise friendship will likely not work if one party is experiencing more exasperation than perspiration. “Put your regular exercise times in your diary like any other appointment. Having the time and day locked in will help you stick to your commitment.”

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Have fun with goal setting

Maybe you want to fit into a certain outfit for a family occasion in six months’ time and your buddy wants to be able to wear a new swimsuit on a holiday booked for around the same time. By setting and sharing specific goals, you and your buddy can encourage each other with reminders about the rewards that lie ahead.

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Establish your mutual workout style

Bone says discussing expectations with your buddy about how you can help each other is a great way to start a beautiful workout friendship. You may want your buddy to use a firm (but positive) coaching approach, whereas your buddy may respond better to a more nurturing approach. Both are valid and should be respected.

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No buck passing

Buddies are there to cheer and encourage you, not to be held accountable for your performance. Give your buddy ‘permission’ to coach you, but acknowledge he or she is not responsible for your success or failure. Set your own goals to retain control and therefore responsibility for your actions, but ask your buddy to push you to challenge yourself. “Always surround yourself with positive people – an exercise buddy should encourage and challenge you – never boss you around, belittle you or be jealous of your progress,” Bone says. “Best of all, having an exercise buddy – and the right one – gives you someone to celebrate with when you reach your goals.” By Kate Southam

For more info tap here 15

QUIT SMOKING YOUR BODY WILL THANK YOU If you decide to quit smoking, you’re already making a positive step for your health and wellbeing. No matter your age, your body will start to reap some benefits almost immediately.

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Here are some of the health benefits that you will typically experience throughout your journey All the nicotine will have left your body

12 HOURS -

1 DAY -

Your sense of taste and smell will have improved

-

-

-

You may feel less stressed, compared to when you were smoking

1 YEAR --

1-5 YEARS -

Your risk of lung cancer will now be the same as someone who has never smoked

Your blood pressure may drop to what it was before you were a smoker

2 MONTHS

6 MONTHS

Your risk of coronary heart disease will be half that of someone who is still smoking

!

The level of carbon monoxide in your blood will have dropped dramatically

7 DAYS

30 DAYS

Your lungs will have started working better and you’ll be wheezing and coughing less, if at all

Co

Your risk of stroke will have reduced

5-10 YEARS -

There’s no better time to quit than now

For more information about the health benefits, and for tips and support to help you quit smoking, visit quitnow.gov.au or consult your GP or pharmacist.

For more info tap here 17

IT’S Q&A TIME Have a question you’d like to ask about health and nutrition? Email our Bupa experts at: [email protected] and the answer to your question could appear in a future edition of BluePrint!

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10 OF OUR FAVE FOOD SWITCHES By Rosalyn D’Angelo

It’s the everyday ‘small swaps’ that can make a big difference to your health. We give you our favourite 10 healthier food switches.

1 2 3 4 5 6 7 8 9 10

Swap To

Sour Cream Low Fat Greek Yoghurt

Swap To

Apple Pie Stewed Apple with Oat Crumble

Swap To

Potato Sweet Potato

Swap To

Chocolate Biscuit Homemade Muesli Slice

Swap To

Takeaway Pizza Homemade thin-crust pizza

Swap To

Salami Turkey or chicken breast

Swap To

Sugary Cereal Porridge or wholegrain wheat cereal

Swap To

Frozen Yoghurt Blended banana

Swap To

French Fries Oven-baked sweet potato wedges

Swap To

Bacon and Egg Foccacia Poached eggs on multigrain toast

As a Bupa dietitian, I recommend people replace any less-than-ideal habits with healthier versions. Whether you’re making healthier brunch choices at your local cafe, ordering takeaway food or cooking at home, I have put together a list of our 50 favourite healthy food switches with Bupa dietitian Gemma Cosgriff. To find the list of all 50, go to

theblueroom.bupa.com.au

How can they help? We’ve recommended switches that: • Pack in more nutritional value than others. • Use up far less of your daily energy budget (useful if you’re trying to manage your weight). • May be more beneficial to your long-term health. You’ll consider it a change, as opposed to something you’re being forced to give up altogether.

Bupa FoodSwitch For an easy way to help you make healthier choices during your grocery shop, download the FoodSwitch app today from or get it at:

bupa.com.au

For more info tap here 19

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While most of us like to think we spend hours lovingly preparing homemade, nutritionally impeccable lunches for our children, in reality, most of us chuck a random selection of things we think are healthy into our child’s lunchbox five minutes before we head out the door and hope for the best. Accredited practising dietitian Rosalyn D’Angelo shares her top tips for packing a healthy lunchbox.

Sandwiches When you’re in a rush it can be tempting to slather butter on two soft pillows of fresh white bread and stuff them full of ham and cheese. Unfortunately ham and cheese sandwiches are often full of saturated fat and salt. Instead, pack sandwiches full of salad vegetables – spinach or lettuce leaves, grated carrot, cucumber and so on, with some quality protein such as hard-boiled egg, turkey, tuna or leftover roast chicken. “Try and limit or avoid salty and processed meats like salami, bacon, pastrami and ham, and add flavour with avocado or hummus instead of mayo and butter.” White versus brown bread While we all know that wholegrain bread offers greater nutritional benefits than white, some kids (and adults) are fussy about the bread they eat. D’Angelo says, “If they’re only going to eat white bread, don’t despair. Just try and choose a highfibre white bread.” “Not another sandwich!” If your child is sick of sandwiches, try wraps, English muffins or rolls to break the monotony, or you can pack leftovers (stored in a cold lunch box). Cooked frittatas and quiches can also make good alternatives, and can go straight from your fridge or freezer to their lunchbox. What about those fruit bars? Put down that fruit bar and reach for a good old fashioned piece of fruit such as an apple, an orange, a kiwi or a banana instead. “A piece of fruit contains vitamins, minerals and fibre – all the things that help keep our digestive system healthy and leave us feeling fuller for longer.” “There’s also no hidden sugar or additives in a piece of fruit, whereas most packaged fruit items contain some sort of additive to extend their shelf life and make them taste good.” “Also, just because it’s called a fruit bar doesn’t mean you are guaranteed that a high percentage of it is real fruit – and some bars can have as much sugar as a chocolate bar.”

Drink up Water should be the drink of choice for your child, says D’Angelo. In summer, you can freeze their water bottles, which also helps keep their food fresh and cool. Try and limit the amount of fruit juice you give your kids. With fruit juice “you’re getting the sugar from three to four oranges in one glass of juice which can sometimes be the same amount of sugar as soft drink.” Fruit drinks and juices can also increase the risk of tooth decay. If your child is going to have juice, D’Angelo recommends they drink mainly vegetable juices with a small amount of fruit juice added, or fruit juice diluted with water. “If your child’s diet is generally low in sugar then a bit of fruit juice is not going to hurt – just make sure that juice doesn’t replace the opportunity to eat a piece of fruit or other foods that offer greater nutritional value. It’s more about how much sugar they are getting in their overall diet.”

Cereal bars Cereal bars are often disguised in healthy-looking packaging but you might be shocked to learn some of them are high in salt, sugar and fat. This doesn’t mean they can’t be a great addition to a lunchbox, it just means you need to read the nutritional label and pick a healthier product. “Look for wholegrains, and fibre. Compare products by looking at the per 100g column on the label – 6 grams per 100g is a good source of fibre. Also compare the amount of sugar – but bear in mind that some fruit bars feature dried fruit, which may increase the sugar content.” And, finally, “Look for bars that also have less than 120mg of salt per 100g.”

Yoghurts Yoghurt is a really good source of calcium but it can sometimes be high in sugar. “It is important to find a yoghurt that your child likes, so find a few brands and then compare their labels to find the one with the lowest sugar.” Which brings us to an important point… you can pack the healthiest lunchbox in the world, but if your child won’t eat it you’re in trouble and they’re likely to go hungry. Work with them to find healthier versions of the foods that they like and then stock the fridge and pantry with them so you can grab them on the go to make a healthy lunchbox. By Kayte Nunn

For more info tap here 21

FRUIT & VEG WHAT’S HOT THIS SUMMER Throughout summer, supermarket shelves are bursting with a huge array of sweet succulent fruit and crisp refreshing vegetables. Why seasonal? Bupa dietitian Rosalyn D’Angelo reminds us that eating seasonally not only supports our farmers, but it’s also good for our health.  “Local seasonal produce is harvested at its peak, when it has the most flavour and nutritional content,” she says. Not only that, she adds, but eating seasonal fruit and veg can help ensure we get a variety of different fruits and vegetables across the year – so we’re not eating the same thing week in week out. Eating a rainbow of fruit and veg can also help you get a wide range of essential vitamins and minerals.

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Here’s a quick list of seasonal fruits and vegetables that you should try adding to your shopping basket this summer.  Vegetables  • Asparagus • Beans • Beetroot • Broccoli • Cabbage • Capsicum • Carrots • Celery • Corn  • Cucumber • Eggplant • Leeks • Lettuce • Peas • Snow peas • Spring onions • Tomatoes • Zucchini

Fruits • Apricot • Bananas • Blackberries • Blueberries • Cherries • Grapes • Lemon • Mango • Melons  • Nectarines • Oranges (Valencia) • Passionfruit  • Pineapple  • Peaches • Plums • Raspberries • Rhubarb  • Strawberries  • Tamarillo 

By Susan Martin

For more info tap here

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Making a difference in health and care Today we’re part of one of the world’s leading health and care groups with over 29 million customers in 190 countries. We draw upon our international and local knowledge and experience to provide Australians with improved health and care services, support and advice to help you better manage your health during all moments in life. There are many ways we can make a positive difference to the lives of Australians. That’s why we deliver a broad range of Health and Care services. And we are very proud of our Bupa Health Foundation, one of Australia’s largest corporate foundations dedicated to health, which has supported over 90 important health and care projects.

Health Insurance We take pride in providing quality health insurance cover that keeps delivering more value for our members. No matter where you are at in life, we can help find the cover that suits you. To learn more or to review your existing cover, you can: Visit a Bupa retail store Call 134 135 Visit bupa.com.au

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Bupa Travel, Life, Home & Car Insurance Bupa Travel, Home and Contents and Motor Vehicle Insurance is distributed by Bupa Australia Pty Ltd ABN 81 000 057 590 an authorised representative of the issuer, CGU Insurance Ltd ABN 29 004 478 371 AFSL 238291. Any advice is general only and does not take into account your personal circumstances. Consider the relevant Product Disclosure Statement available at www.bupa.com.au/other-insurance to see if the product is right for you. Bupa Life Insurance products are promoted by Bupa Australia Pty Ltd ABN 81 000 057 590 (Bupa) AR 354269. The issuer is ClearView Life Assurance Limited ABN 12 000 021 581 (ClearView) AFSL 227682. This information contains general advice only and doesn’t take into account your individual circumstances. To consider whether it’s appropriate for you read the Product Disclosure Statement available at bupa. com.au/other-insurance.

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Optical Stores At Bupa Optical, your eye health is our priority. That’s why we start with assessing the health of your eyes, what you can see and what we can do to keep you looking great. To find your closest store or book your next eye test: Visit bupaoptical.com.au

Medical Services include: • GP services • Health coaching • Access to a variety of health professionals and health services To see if you are eligible for health coaching: Visit bupa.com.au/OHA To learn more about our GP clinic: Visit bupa.com.au/medical/gp

Hearing Untreated hearing loss can have a significant impact on your quality of life^1 by causing misunderstandings, straining relationships, negatively impacting on employment opportunities and restricting your social life. Hearing loss in children can impair speech and language development and undermine academic performance. Did you know we offer free hearing screenings? To find your closest Bupa audiologist and book hearing.bupa.com.au an appointment, Visit

Dental Clinics There are now more than 120 Bupa owned Members First dental clinics across Australia, and at each of them, your oral health is our top priority. We are committed to making high quality and great value dental care easily accessible. To find your nearest Bupa owned Members First dental clinic and book an appointment: Call 1300 802 798 Visit bupa.com.au/dental

^1 Australian Network on Disability http://www.and.org.au/pages/disabilitystatistics.html

Pet Insurance

Medical Visa Services

Bupa understand that pets are important members of your family, which is why we’ve introduced Bupa Pet Insurance. Now you can help cover the healthcare needs of your pets just like the rest of the family.

We operate medical centres around Australia on behalf of the Department of Immigration and Border Protection to provide immigration health examinations to an estimated 250,000 Australian visa applicants each year.

To learn more: Call 134 135 Visit bupa.com.au/pet-insurance

To find your closest centre and book an appointment: Visit bupamvs.com.au

Bupa Pet Insurance Terms, conditions, waiting periods and exclusions apply. Bupa Pet Insurance is general insurance issued by the insurer The Hollard Insurance Company Pty Ltd (ACN 090 584 473; AFSL 241436) (Hollard), is promoted by Bupa Australia Pty Limited (ACN 000 057 590; AR 354269) (Bupa) and administered by PetSure (Australia) Pty Ltd (ACN 075 949 923; AFSL 420183 (PetSure). Bupa acts as an authorised representative of PetSure. Any advice provided is general only, has been prepared without taking into account your objectives, financial situation or needs and may not be right for you. Consequently, before acting on this information, you should consider the appropriateness of this information having regard to your objectives, financial situation and needs. You should obtain and consider the PDS available at www.bupa.com.au/pet-insurance, in deciding whether to acquire or continue to hold, Bupa Pet Insurance.

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JOIN THE NIGHT WATCHMEN Playing a key role for new parents in the first 1,000 days On the cricket field, a Nightwatchman is a player who steps in to help the team when the going gets tough. When it comes to parenting, the Nightwatchman takes on a different meaning — it’s a grandparent, an aunty or a mate who steps up to lend a hand when you need it most. The first 1,000 days of parenthood, from pregnancy up until age two, is a crucial period in a child’s health, well-being and development. For new parents it’s also an emotional rollercoaster, with a raft of new challenges and changes that can have a huge impact on their health and relationships. Bupa’s new Nightwatchmen campaign featuring Australian cricket players aims to encourage new parents to feel comfortable asking for help from their ‘Nightwatchmen’, as well as inspire a support network of relatives and friends to be there in the first 1,000 days to lend a hand. As Australian cricketers, Brad Haddin, Nathan Lyon and Shane Watson know all about being part of a winning team. As dads, they’ve learned that it’s their support team at home that plays a key role helping them overcome many of the challenges of being a new parent. For Watson, it was mother in-law Vicky who stepped up to help while dad went on tour with the team. “Vicky was incredible from the time I left to play in a Test match a couple of days after Will was born. She moved in and just helped Lee every step along the way.” For Nathan Lyon, trying to juggle an international sporting career with fatherhood at home was an enormous challenge, but with the help of his brother Brendan and grandparents from both sides, the first 1,000 days became a lot easier on him and his wife Mel. “Brendan plays a massive support role for us, especially when I’m away. Also Mel’s parents come up quite a bit along with my mum and dad to lend a hand. We’re pretty fortunate to have that support unit on both sides of the family.”

During the first 1,000 days, one in ten mums and one in twenty dads experience some form of depression. That’s why it’s so important for new parents to reach out and ask for support, friendship and advice. Like many new parents, Brad Haddin admitted that in the first 12 months after his first daughter was born, he felt as if he “actually had no idea!” Brad says he learned by chatting with teammates and sharing stories with others that had been through similar experiences. For friends and family, it’s important to remember that even the smallest gestures can make a huge difference in the lives of stressed-out new parents - whether it’s being there to listen, doing a load of laundry or, in the case of Nathan Lyon, dropping over a home cooked meal. “Mel’s aunties who live in Sydney were forever bringing over food. Luckily enough, they’re all pretty decent cooks so I was quite happy!” As part of the Nightwatchmen initiative, Brad, Shane, Nathan and their families have shared some of their parenting experiences in a series of candid and insightful interviews. Watch them now and find out more about how you can support new parents in the first 1,000 days at: bupanightwatchmen.com.au By Shaun Conroy/Boyd Hicklin

For more info tap here

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Historically, social impact documentaries have been designed to simply raise awareness of an issue and then hope that people take some positive action as a result. But as Bupa’s involvement with the highly successful Australian documentary ‘That Sugar Film’ shows, watching the movie is only the first step in a number of initiatives to help people make healthier choices after they’ve seen it. ‘That Sugar Film’, was released in March 2015 and tells what happened to actor and director Damon Gameau when he spent 60 days consuming 40 teaspoons of sugar a day. Most of that sugar was concealed in commonly perceived ‘healthy’ foods like low-fat yoghurt, muesli bars and fruit juice.

“This is one of the most exciting parts of the whole project for us,” explains Damon. “We have to make it a priority that children understand that a major player in their mental, physical and even emotional happiness is the food they put into their bodies.” The School Action Toolkit includes a study guide aligned to the Health and Physical Education and Design and Technologies curriculum, a copy of the film on DVD and short excerpts for use in the classroom, That Sugar Book, an action planning guide, posters, handouts and digital assets.

Why 40 teaspoons a day? Because that’s the amount Damon and his team worked out to be the average daily consumption for 19 to 30-yearolds around the world (including Australia). Which, considering the dramatic effect that much sugar had on Damon in just 60 days, is pretty scary.

Bupa’s National Medical Director, Dr Rob Grenfell, who has participated in a number of screenings of ‘That Sugar Film’, explains that nutrition can be a very complex subject. “Salt, fat and sugar are all important factors when considering a healthy diet, along with intake of other important food components such as protein, fibre and calcium. We need to break down the complexities and provide Aussie kids with the right information if we want to tackle some of the nation’s toughest health challenges.”

“Bloated, grumpy and short-fused” is how Damon describes the way the extra sugar made him feel. It also put him on the road to obesity and he showed the first signs of fatty liver disease after only a few weeks on his ‘average’ diet.

School-aged children in Australia consume approximately one third of their total energy intake from food and beverages at school and many of these foods are energy-dense, packaged snacks containing high amounts of added sugar.

“Drinks were the big shock,” says Damon. “Flavoured milks, iced teas, vitamin waters, sports drinks and even juices – these liquid calories just ‘flood’ our systems.”

The School Action Toolkit is a cornerstone of what the film’s director and star Damon hopes will be a nationwide movement to educate our children about the health risks of a high sugar diet.

‘That Sugar Film’ has gone on to be the highest grossing Australian documentary released as a cinema feature, with over $1.7m of box office takings in the local market.

To find out more about the School Action Kit please thatsugarfilm.com/schools go to:

Now Bupa, in partnership with the film’s producers Madman Production Company, is helping support the ‘That Sugar Film School Action Toolkit’, a suite of resources for primary and secondary school students.

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THE BLUE ROOM

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Real-life experiences in The Blue Room

To get in contact with us

or find out more, email: [email protected] Call us 134 135 Visit your local Bupa Store Visit bupa.com.au facebook.com/BupaAustralia

Discover The Blue Room, our online publication packed with helpful information and tips.

@BupaAustralia au.linkedin.com/company/bupa

Whether you’re raising a family, living with a health condition, caring for an ageing loved one, or simply trying to enhance your health and wellbeing, The Blue Room is the place for you. At Bupa, we believe tomorrow can be happier and healthier than today.

Check out the latest news and views at

theblueroom.bupa.com.au

1. Families From pregnancy to birth, babies and beyond... the families section of The Blue Room provides helpful information and resources to help you raise healthier, happier children.

2. Manage and Recover The Manage and Recover section of The Blue Room provides information and support to help you or a loved one with a heart condition, cancer or diabetes.

3. Healthier If you’re committed to improving your health, the healthier section on The Blue Room has the information, inspiration and resources to help you reach your goals.

4. Caring If you’re getting older or caring for an ageing loved one, the caring section of The Blue Room provides tips to help you or a loved one stay at home for longer, make informed decisions about care, be happy, engaged and socially active.

A few things to consider This information has been developed and reviewed for Bupa by health professionals. To the best of their knowledge it is current and based on reputable sources of medical research. It should be used as a guide only and should not be relied upon as a substitute for professional medical or other health professional advice. Bupa Australia makes no warranties or representations regarding the completeness or accuracy of the information. Bupa Australia is not liable for any loss or damage you suffer arising out of the use of or reliance on the information except that which cannot be excluded by law. We recommend that you consult your doctor or other qualified health professional if you have questions or concerns about your health.

References for ‘Facts and Stats about OZ’ on Page 2 1.

www.abs.gov.au

2.

CHECKUPS AUG 2015 - Knowing our customers.

3.

www.aihw.gov.au. Australia’s Health 2014 Australian Institute of Health and Welfare – Australian Government, 2014.

4. www.immunise.health.gov.au/internet/immunise/ publishing.nsf/Content/acir-curr-data.htm 5.

www.bicyclecouncil.com.au 2013 National Cycling Participation Survey.

Terms & Conditions Page 19: App Store is a service mark of Apple Inc., registered in the U.S. and other countries. Google play is a trademark of Google Inc.

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Health Insurance