GMHBA Healthier Together Podcast

Physio tips on how to improve your running

Listen in to Andy Chalmers, from Geelong Physiotherapy, for physio tips on how to improve your running. In this episode we explore the biomechanics of running to see how by manipulating these, we can achieve injury prevention, injury rehabilitation and improve running performance.

Andy Chalmers is from Geelong Physiotherapy and graduated from La Trobe University with a Bachelor of Applied Science/Masters of Physiotherapy Practice. He currently works at the Western Bulldogs as a sports trainer, as well as head physiotherapist for the North Geelong Warriors (NPL). Andy has a particular interest in musculoskeletal injuries as well as orthopaedic rehabilitation, although he enjoys treating patients from all walks of life. He treats patients with a combination of manual therapy and exercise rehabilitation, in which he is a qualified Australian Strength & Conditioning Association (ASCA) level 1 coach.

(0.56) What does the biomechanics of running mean?

(2.03) How running biomechanics can be manipulated for injury rehabilitation

(2.48) How to improve your running technique

(4.16) Technique for running down hill

(5.08) Warming up before running

(6.51) How to cool down

(7.42) Tracking your training

(9.31) Running frequency

(10.37) Increasing speed and distance

(12.00) Strength training and running

(13.17) Common running injuries

(14.11) Preventing injuries

(15.09) Why you might need to see a physio

(15.59) What to consider when purchasing running shoes

(18.18) Resources on running

Useful Links

Couch to 5k

Running Physio https://www.running-physio.com/

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Meal planning and shopping on a budget

Join us and Alison McAleese, an experienced dietician specialising in public health and obesity prevention, on how to best prepare yourself for the week ahead by meal planning.

Planning meals out on a weekly basis can determine if you're consuming enough variety, a good range of nutrients and can help reduce waste. Listen in to hear Alison’s tips on how to incorporate meal planning for a healthier, more economical and sustainable lifestyle

Alison McAleese is an experienced dietitian specialising in public health and obesity prevention. She also has a keen interest in reducing inequalities related to food nutrition. Over the past 12 years she has worked in community nutrition education, project development and public health roles in Australia and the UK. For the past 6 years Alison has been the Healthy Lifestyles Campaigns Manager at Cancer Council Victoria.

 

(0.39) What is meal planning?
(1.00) Benefits of planning your meals

(1.27) Key things to think about when planning meals

(2.17) Benefits to shopping less frequently

(2.53) Foods to buy and how to plan

(4.07) How to replace ingredients

(5.05) Keeping shopping healthy

(5.55) Where to find recipes

(6.23) How to start out

 

Useful Resouces

Live Lighter https://livelighter.com.au/

Better Health Channel https://www.betterhealth.vic.gov.au/

Nutrition Australia https://www.nutritionaustralia.org/

 

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

 

Mental Health Matters: Anxiety and depression in ourselves and others

Lorelle Zemunika, a Senior Trainer at Mental Health Victoria, guides us through the challenges of anxiety and depression and advises us on tips to help manage our mental health. Find out more about what resources are available to those suffering and as support persons.

Lorelle Zemunik is from Mental Health Victoria who is the peak body for mental health service providers in Victoria. Their vision is to ensure that those living with mental illness can access effective and appropriate treatment, along with community support.

Lorelle has an extensive background in case management in community and clinical mental health services. She is a Senior Trainer at Mental Health Victoria and uses her lived experience of mental health in peer support, consultancy, and consumer research and training.

(0.55) Overview of anxiety and depression

(1.46) How common are anxiety and depression?

(2.10) Those most at risk for developing anxiety and depression

(2.30) How anxiety manifests

(3.00) Common behaviours that occur with anxiety or depression

(3.52) Anxiety and other symptoms

(4.36) Top tips for those with anxiety or depression

(5.38) Signs to indicate anxiety or depression

(6.40) Key actions for support people

(7.38) Triggers for anxiety or depression

(9.26) Grounding strategies

(11.10) Tips to switch off the brain to help sleep

(12.51) When to seek help

(13.43) Caring for our wellbeing

(16.29) Other resources

Useful Links

Headspace https://www.headspace.com/

Beyond Blue https://www.beyondblue.org.au/

Sane Australia https://www.sane.org/

Black Dog Institute https://www.blackdoginstitute.org.au/

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Sleep disorders – what are they & treatment options

We all want a bit more shuteye and more restorative sleep. Dr Andrew Bradbeer, lead physician and medical director at Sleep Health Group, tells us what’s normal, what’s not and how our behaviours impact sleep.

Dr Andrew Bradbeer is the lead physician and medical director at Sleep Health Group, working as a specialist in respiratory and sleep medicine in Western Victoria, and the South East of South Australia since 2004. He also supervises a network of sleep centres and home sleep testing locations throughout the region.

His clinical interests range from Acute respiratory disorders such as Asthma, Lung Cancer and COPD to all aspects of Sleep Medicine.

This interview took place over the phone with Andrew so the sound quality may be a little different to previous podcasts but enables us to bring you some amazing guest speakers.

(0.45) What is considered as “normal” sleep

(2.22) How common are sleep problems?

(3.10) Common causes of sleep problems

(3.41) Behaviours that impact sleep

(4.13) When to seek help

(5.21) Snoring – factors affecting it

(6.57) Sleep apnoea – what is it?

(8.35) Treatments for obstructive sleep apnoea and when to seek help

(10.25) Who is more likely to have obstructive sleep apnoea?

(11.51) Insomnia explanation and symptoms

(13.44) Treatments for insomnia

(16.33) Impact of exercise and nutrition on insomnia

(16.59) Sleep studies – what they are and why someone would have one

(19.11) Where to find more information

Useful Links

Sleep Health Group www.sleephealthgroup.com.au

National Sleep Foundation https://www.sleepfoundation.org/

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

The Importance of Eating Seasonally

Dietician, Alison McAleese, who specialises in public health and obesity prevention, guides us on the importance of eating seasonally. Not only does this contribute to our health, but helps the planet and our wallets as well!

Alison McAleese is an experienced dietitian specialising in public health and obesity prevention. She also has a keen interest in reducing inequalities related to food nutrition. Over the past 12 years she has worked in community nutrition education, project development and public health roles in Australia and the UK. For the past 6 years Alison has been the Healthy Lifestyles Campaigns Manager at Cancer Council Victoria.

(0.49) What does seasonal eating mean?

(1.14) How eating seasonally contributes to health

(2.05) Environmental benefits of eating seasonally

(3.01) Your budget and eating seasonally

(3.34) Should I choose eating seasonally or eating organic?

(4.29) Tips on how to make seasonal eating easier

(5.24) Where you can find seasonal local produce

(5.45) Vegetables in season now

(6.52) Where to find out more

Useful Links

Live Lighter https://livelighter.com.au/

Better Health Channel https://www.betterhealth.vic.gov.au/

Nutrition Australia https://www.nutritionaustralia.org/

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Starting an edible garden with Ben Shaw

Ben Shaw is a Geelong local, who set about creating his own edible garden oasis. The goal was to achieve a simple, productive and beautiful garden and with the addition of his knowledge in Permaculture Design, find out how you too can be inspired to live off the land.

Ben Shaw completed a permaculture design course and fell in love with the process, spurring his desire to share his knowledge and passion with others. He now runs edible gardening workshops all year round for both adults and children. He consults locally with families and businesses on how to design and build their gardens to get maximum yields and also achieve aesthetically beautiful gardens.

(1.03) Tell us about your story and how you got into permaculture

(2.35) What is permaculture?

(4.31) Do we need much space to grow veggies in the backyard?

(5.39) Positioning a veggie patch

(6.35) Getting a productive patch up and running

(8.08) Building the soil

(9.16) Importance of seasonality

(10.34) Finding out more on what to grow and when

(11.15) Seeds vs seedlings

(12.00) Easy plants to grow

(12.25) Spacing plants

(13.31) Mulching

(14.36) Watering plants

(15.27) What to feed plants with

(16.30) Pests in the garden

(18.02) Where to find more info

(18.34) Time required to care for your veggie patch

Useful Links

Diggers Club https://www.diggers.com.au/

Milkwood Permaculture https://www.milkwood.net/

Good Life Permaculture https://goodlifepermaculture.com.au/

Ben Shaw Permaculture https://benshawpermaculture.com/

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Top tips for feeding the whole family with Dr Joanna McMillan

Dr Joanna McMillan simplifies how we can best achieve a nutritious diet by looking at its foundation. As she explains, there’s no one diet, it’s the foundation of real whole and plant foods that help us build the type of diet that best fits our culture and lifestyle. To find out more about how you can incorporate the foundations of a healthier diet for the whole family, listen in.

Dr Joanna McMillan is a PhD qualified Nutrition Scientist and Accredited Practising Dietitian.

She is one of Australia's favourite and most trusted health and wellbeing experts. A regular on television, she most recently hosted the ABC's series Gut Revolution and Beating Diabetes. She is also a regular commentator on Channel 9's Today Show, Channel 7 and 9 News and Studio 10, and across a variety of radio networks, online and print publications.

This interview took place over the phone with Joanna so the sound quality may be a little different to previous podcasts but enables us to bring you some amazing guest speakers.

(0.58) The foundations of a healthy diet

(2.01) How to put a healthy meal together

(3.46) Nutrients for kids growth and development

(6.15) Tips on getting kids to eat vegetables

(7.58) Planning a week of balanced meals

(11.06) Favourite plant rich meals

(12.33) Are raw or cooked vegetables better?

(13.46) Lunchbox ideas

(16.46) After school snacks

(18.46) Refuelling for sport

(20.05) Benefits of sitting down for a meal

(22.11) Key ingredients to have in the pantry and fridge

(24.31) Favourite kitchen utensils and appliances

(26.54) Other resources

Useful Links

Feel Good Family Food Plan Book

Dr Joanna McMillan website

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Getting a grip on understanding pain with Professor Lorimer Moseley

Professor Lorimer Moseley is a physiotherapist and a pain scientist. In this podcast we learn about the mechanics and reason behind pain, staying active, recovery and how mindfulness can play a role in helping us manage pain.

Professor Lorimer Moseley is a physiotherapist and pain scientist. He has authored 340 papers and five books. He has a long-standing interest in using contemporary and innovative methods to ‘translate’ contemporary pain science into concepts and language that clinicians and patients can both understand and then integrate into their own decision making. His contribution to the pain field has been recognised by the University of South Australia’s first Doctor of Science award, honorary fellowship of the Australian Faculty of Pain Medicine, Australia & New Zealand College of Anaesthetists, honoured membership of the Australian Physiotherapy Association and awards from government or community groups in 14 countries.

This interview took place over the phone with Lorimer from interstate so the sound quality may be a little different to previous podcasts but enables us to bring you some amazing guest speakers.

(1:11) The mechanics & reason behind pain
(4.55) Where most pain is experienced
(5.53) Most common causes for back pain
(10.00) How is pain the end result?
(11.45) Which people get the biggest shift in their chronic pain journey?
(14.19) Understanding the overprotective pain system
(16.02) The most effective treatments for chronic pain
(21.54) How will I know it’s safe to start moving again?
(25.59) Staying active with pain
(30.05) What types of movement are recommended
(32.05) Is it possible to speed up recovery?
(34.51) The role of mindfulness in pain recovery
(37.13) Is there a place for surgery?
(39.24) Persistent and non-persistent pain
(41.50) Where to seek help with your pain
(42.55) How to tell if you have a good health professional
(44.40) Sources to find out more information on pain

Useful Links

Pain revolution https://www.painrevolution.org/

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Physio Tips: All about knee arthritis

James Nelson graduated from Melbourne University over 20 years ago with a Bachelor of Physiotherapy degree. His career highlights include working overseas with the British Forces in Germany helping rehabilitate military personnel, and with elite athletes while based in Dublin for a year. He is currently at Geelong Physiotherapy group where he has worked since the early 2000's.

His particular interest area is in lower limb rehabilitation, in particular the hip and knee. On a daily basis he see’s clients with knees of various presentations ranging from the younger athletic types returning to high-level function, to assisting people in their attempts to delay or prevent surgery, whilst also helping those in post-operative rehabilitation following surgery (for example ligament reconstruction or joint replacement surgery).

(1.05) What knee arthritis is and the different types
(2.22) Risk factors for osteoarthritis
(4.11) Where does osteoarthritis affect?
(5.06) Diagnosis and symptoms of knee arthritis
(7.05) How physiotherapy assists osteoarthritis
(7.57) What physiotherapy treatment entails
(9.21) Number of physio sessions required
(10.16) Age when knee osteoarthritis occurs
(11.04) Heat and cold therapy
(13.00) Hydrotherapy and osteoarthritis
(13.15) The role of education
(15.21) Effect of high impact sports or a sedentary lifestyle
(16.00) Importance of exercise in rehabilitation
(16.21) The role of cortisone injections
(17.28) When should surgery be considered?
(18.48) Is it safe to exercise?
(20.37) Strengthening exercises
(21.29) Pain with exercise
(23.01) The influence of being overweight on knee arthritis
(24.53) More information

Useful Links

Arthritis Australia
GLAD Australia program
My Joint Pain

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.

Getting started with exercise

Bree Filippone has a Bachelor of Exercise & Sports Sciences, Exercise Physiology (Deakin University), Strength & Conditioning Level 1 Coaching Accreditation, Certificate III & IV in Fitness, alongside years of experience working with leading strength and conditioning coaches and clinical exercise rehabilitation. Bree runs her own group fitness business, the HIIT Project and is also the founder of The Finishr community focused run collaboration.

(0.48) Bree’s background

(2.01) Why should we all be exercising?

(2.27) Common concerns of exercising

(3.05) Overcoming fear of exercise

(4.42) How we can spark motivation

(6.45) How to set goals

(10.08) Identity, health and fitness

(12.28) What if you don’t like exercise?

(14.11) Getting started with running

(16.05) What types of training people should people be doing?

(17.29) The Finishr

(20.33) Joining in with the Finishr

(21.41) Resources for getting started with exercise

Useful Links:

Active Geelong https://www.activegeelong.org.au/ 

Exercise Right https://exerciseright.com.au/ 

At the time of publication, GMHBA have provided current, evidence-based information, however information contained in these podcasts should not be relied on as a substitute for professional medical advice. Views expressed in this podcast are not necessarily the view of GMHBA and we make no representation regarding the quality, accuracy or completeness of the information. GMHBA is not liable for any loss or damage suffered arising out of the reliance on the information, text, photos or advertisements used in this podcast, except that which cannot be excluded by law. All materials appearing in GMHBA’s Healthier Together podcast is copyright.