In this podcast, Hugo Teixeira, Senior Psychologist and Head of Department at GO2 Health, talks about psychology - what it is, how it works, some of the common terms that are used and what takes place in a psychology session. He also makes the following key points:

• Therapy is a two-way process where in collaboration, the patient and the psychologist make goals to work towards
• In psychology, there is typically a treatment phase, development of a treatment plan and then a maintenance phase that follows
• The ultimate goal is for the person to become their own therapist as they phase out of therapy

Hugo suggests that patients should seek out a psychologist where they feel they can have a good relationship. This might involve meeting with a few different psychologists to find the person they are happy to work with, where they feel safe and not judged.

Hugo talks about the commonly used "just think positively" message that we often see and hear in our everyday lives. From a treatment approach, there are really bad days and we need some strategies to sit in that uncomfortable state rather than wish it away. It is preferred to have a more emotional perspective and be comfortable with a whole range of emotions and "do it anyway".

Therapy is not an "easy" process because patients will be asked to open up and talk about things they may have been avoiding. With this can come huge relief for the person to be able to talk about their challenges and experiences.

The positive benefits of therapy can include a different dynamic and relationship that patients have with their deep dark thoughts and feelings so they are no longer so disturbing for the person. The person will learn skills to deal with their issues and take part in activities in life that they enjoy. 

In terms of veterans, psychology can be a helpful process for military personnel who are transitioning from very structured environments to healthy lifestyle strategies for use in civilian life. Psychology can also help them by linking them with important healthcare, career direction and other important life considerations.

Click here to listen to the interview with Hugo.

For more information or to book an appointment with Hugo, please phone GO2 Health on 3355 5540.

Acupuncture has been around for thousands of years. When done properly by a registered professional, Acupuncture works with the whole person to understand lifestyle, stressors and impacts preventing high quality life.

Have a listen to the latest GO2 Health podcast, where Rod Martin explains:

• What is Acupuncture?
• How does Acupuncture work?
• What can patients expect?
• What are some of conditions that Acupuncture is most known for treating?
• What are some of the benefits of Acupuncture for veterans?

Click here to listen to the interview.

Rod Martin is the Founder and Managing Director of GO2 Health. He is a Senior Acupuncturist and is currently managing a research project to demonstrate evidence of the positive impacts of Acupuncture with people with PTSD.

For more information, or to get in touch with Rod, please contact GO2 Health on 3355 5540.

In this podcast we hear from Tara Davenport who is a Consulting Sports Dietitian at GO2 Health (Mondays, Tuesdays and Fridays). Tara helps clarify some modern myths around food and what we should and shouldn't be eating. Some key points from Tara's interview include:

• Gut health is critical in terms of nutrition and helping to stabilise your mood and energy. It's a great place to start to boost your overall health
• Gut health is commonly interrupted by people not eating enough fibre (20 to 35 grams of fibre per day is recommended). This is usually as a result of not having enough vegetables, both in quantity and in variety; and self care and stress levels has a major role in gut health 
• Healthy carbs are a good thing and shouldn't be eliminated from your diet (unless you are coeliac or gluten intolerant as diagnoses by a health professional). Gluten has been "bashed" and is a nutrient that should be included in a balanced diet
• Avoiding food types can reduce nutrient intake and can cause more harm than good
• Grains are good. They are fortified in Vitamin B
• Carbohydrates are our main fuel, organs and muscles and we really can't survive without them. Feeling sluggish or bloated or pain after eating carbs might be more to do with irritable bowel and this needs to be diagnosed by a health professional (not the internet)
• Adults need to have four to seven serves of vegetables per day (one serve = half a cup) and two serves of fruit per day

Listen to the interview here and gain more tips to improve your gut health and energy levels:

https://soundcloud.com/user-801687551/go-2-health-podcast-tara-davenport-sports-dietician

You don't need to be an athlete to see a Sports Dietitian, Tara can help you achieve your lifestyle goals and improve your health. You can make a time to see Tara and get on track with a tailored eating plan (not a diet), feeling better and achieving your goals by phoning: 3355 5540.

GO2Health’s Coordinated Veteran Care (CVC) program is our comprehensive care management program aimed at preventing chronic illness in veterans.

Most veterans we treat are aged 25 -55 and our CVC is designed as a holistic program of preventative medicine. We discuss your wellbeing goals with you, and from that create your ‘Green Folder’ – your comprehensive medical record.

In your Green Folder we record things like:

• Medications you take
• Results from any screening tests, like blood tests, skin checks, mental health assessments
• Results of any biomechanical checks, like those done by a physiotherapist or podiatrist
• Discussions we have about building a healthy lifestyle - including limiting drug and alcohol use, increasing exercise and practicing mindfulness
• Who makes up your support network, including family relationships
• Treatment plans developed for you by the allied health professionals at GO2 Health, ensuring they complement other treatment plans
• Anything else that gives us and you a complete overview of your health and wellbeing

Take control of your health with your Green Folder

Everyone in our CVC program takes home a copy of their Green Folder. This is your record of your goals, and care plans, which, in our experience, empowers our patients to take control of their healthcare needs.

The Green Folder is also a valuable resource if you attend multiple specialist appointments. We understand how frustrating repeating your medical history can be, so we encourage patients to share their Green Folder with specialists to give them an overview of your medical history and current treatment plans.

While we don’t expect you to share what’s in your Green Folder, we urge CVC participants to let their loved ones know what it is and where you keep it. If there is ever a medical emergency, paramedics and Emergency Department clinicians have quick access to vital information for their decision-making – including your current medications, allergies and medical conditions.

What the GO2 Health CVC program involves

Your first appointment will be a one-hour care planning discussion with a practice nurse and a 20-minute appointment with one of our GPs.

We’ll then invite you to a second appointment – the Green Folder appointment. This is when we document anything relevant to your health, including:

• Medications
• Allergies
• Past medical history
• Family medical history
• Any test results and immunization records
• Care and treatment plans
• Correspondence

Each month a practice nurse will contact you to find out how you are managing. We know that lifestyle changes can be very difficult, so our regular check-ins can give you the support you need when making these changes.

Every 90 days we also get you to come back in to GO2 Health. At this appointment we review and update your folder – ensuring it’s always up to date and accurate.

Join the GO2 Health CVC program

If you are a gold card holder, make an appointment to see one of our GPs. They will discuss your goals with you and determine your eligibility to participate.

If you are already a patient at GO2 Health and are eligible to participate, a nurse will contact you to recommend joining the program.

If you would like to make an appointment, contact our friendly reception staff on 3355 5540.

It is said that when we harmonise ourselves with the seasons we are able to maintain health and prevent disease.  Winter is the most Yin time of the year and it associated with the Kidneys.

Jacinta allowed us to use her blog post, please visit her website at www.jaeacupuncture.com.au 

Winter would have to be my favourite time of year. I love winter. It's that time where we slow down, rug up, and eat delicious warm stews. One of my favourite things about Chinese medicine is that it advocates living in harmony with the seasons. Each season is associated with a different Organ and therefore has a different set of instructions on how to live optimally during that time. It is said that when we harmonise ourselves with the seasons we are able to maintain health and prevent disease. 

Winter is the most Yin time of the year and it associated with the Kidneys. In TCM, our Kidneys are the root of life and store our "essence", which is what determines our health throughout our lives. This is why it is so important to look after our Kidneys and winter is the best time to do that. 

Our diet and lifestyle during this time should reflect the Yin nature of this season. Rest is especially vital during winter as it supports the Kidneys. Ever wondered why some animals hibernate in the winter months? Conserving their Kidney energy definitely seems like the right answer. Activities that are great in winter include reading, meditation, cooking and anything that nourishes the soul. Think of it as the perfect time to curl up on the couch with a good book and hot tea. 

Now, being the huge nutrition nerd that I am, food is one of my favourite ways to look after myself. I find cooking relaxing and having this colder weather means I am more than happy to spend my spare time hanging out in front of the stove. Winter is the best time to cook hearty stews and bone broths which are, funnily enough, totally amazing for the Kidneys. Chinese medicine also associates the bones with the Kidneys, so there is another reason why bone broths are awesome. In general, broths and stews are very warming and nourishing and make you feel like you are getting a nice warm hug. In winter, we should be cooking our foods for longer, on a low heat with less water. This allows the food to become infused with heat, which helps to keep our bodies warm. The Kidneys are also connected with the colour black so black foods like black rice, black lentils and black beans are just what the (TCM) doctor ordered. Here is a quick list of seasonal winter foods that support the Kidneys:

Broccoli, Carrots, Cauliflower, Fennel, Potatoes, Spinach, Celery, Leek, Pumpkin, Sweet potato, Ginger, Cabbage, Lamb, Chicken.

Right, so you may be thinking 'that list is all well and good but what can I cook?' Easy peasy. I've done that for you. Here is a recipe that I use which incorporates almost all the great Kidney nourishing foods and also tastes amazing. 

WINTER LAMB AND FENNEL STEW

Ingredients:

• 0.5kg Lamb shoulder, boneless, cut into 3cm chunks)
• 2 x carrots, ends cut off and chopped
• 2 x fennel bulbs, stems removed and roughly chopped
• 2 x large potatoes, peeled, washed and chopped into 2-3cm chunks
• 2 x parsnips, peeled and chopped
• 1 x large brown onion, diced
• 8 x button mushrooms, washed and cut into quarters
• 4 cups of organic chicken stock
• 1 cup of dry red wine
• 1/4 cup plain flour
• 1 teaspoon of turmeric powder
• Salt and pepper to season
• Olive oil - preferably extra virgin, cold pressed

Cooking Instructions

This recipe is super easy , it just takes a little bit of time as it sits on the stove for awhile. Here we go. 

- Mix the flour and turmeric together in a bowl and season with salt and pepper

- Coat the lamb in the flour mixture. Discard the left over flour mixture once lamb is coated. 

- Brown the onion in a large saucepan with the olive oil and and once it is translucent, add the lamb

- Brown the lamb, add the red wine and bring to the boil

- Turn heat down to low and let it gently simmer for 45 minutes

- Add the chicken stock, carrots, fennel, potatoes and parsnips, bring to the boil again

- Reduce heat to a very low simmer and simmer for an hour

- Add mushrooms and simmer for another 1 and 1/2 hours

- If the sauce isn't as thick as you would like you can add a bit of cornflour to thicken it, or let it simmer with the lid off to reduce the amount of liquid. I like to serve this dish over creamy polenta. Mmmm... so good. 

Last piece of wintery advice. Keep your neck covered and warm. In TCM, it is important to keep your neck covered when it gets cold and windy. Wind is one of the Six Evils in Chinese medicine and likes to invade via our necks when our pores are open. Ever heard your Acupuncturist say you have a Wind-Cold or Wind-Heat Invasion? Wind is generally be accompanied by either Cold or Heat and so a Wind-Cold or Wind-Heat Invasion is equal to a nasty cold. A stiff neck is usually the first sign so if you visit your Acupuncturist as soon as you notice this, you will often be able to reduce the severity and length of the cold, or even avoid it altogether! 

Disclaimer: I am a registered Acupuncturist and this blog reflects my own personal opinions and research. It should in no way be used as a means to self diagnose and it is my responsibility as a health practitioner to recommend that you seek out a professional who is legally qualified to diagnose your condition. 

Jacinta Eales
GO2 Acupuncture

Most people would agree a massage makes them feel good. But many probably don't realize exactly how good a regular massage is for their overall health. How about if they knew massage could improve performance, aid recovery, prevent and eliminate injuries, reduce stress and even enhance metabolism and circulation!

Most people would agree a massage makes them feel good. But many probably don't realize exactly how good a regular massage is for their overall health. How about if they knew massage could improve performance, aid recovery, prevent and eliminate injuries, reduce stress and even enhance metabolism and circulation!

It may simply look like a lot of pressing and kneading on skin, but massage is actually a scientific process. The reason you feel different after a massage is because it is healing and invigorating tired, aching or injured muscles. Pretty much everyone will benefit from a massage!

Why should I give massage a try?

• Massage Increases the blood's oxygen capacity by 10-15%
• Helps loosen contracted, shortened muscles and stimulate weak muscles.
• Improves posture and promotes more efficient movement;
• Speeds recovery from exercise and reduces fatigue;
• Increases production of gastric juices, saliva and urine;
• It increases metabolic rate.
• Balances the nervous system by soothing or stimulating it, 
• Improves function of the oil and sweat glands that lubricate, clean and cool the skin. 
• dramatically aids lymph movement, which together with blood, supplies nutrients and oxygen and rids wastes and toxins.

What are the benefits of receiving a massage alongside other health professionals?

A quick 30-minute massage before your Physio, ex phys or acupuncture appointment will dramatically improve the quality of your treatment. Having a massage prior to any of these professions will enable your muscles to be lengthened, relaxed and functioning correctly, therefore enabling your body to reap maximum benefits.

Will getting a massage frequently be good for my health?

Taking part in this form of regularly scheduled self-care can play a huge part in how healthy you'll be and how youthful you'll remain with each passing year. Budgeting time and money for bodywork at consistent intervals is truly an investment in your health. And remember: just because massage feels like a pampering treat doesn't mean it is any less therapeutic. Consider massage appointments a necessary piece of your health and wellness plan, and work with your therapist to establish a treatment schedule that best meets your needs.

 

Emily Smyth
GO2 Massage Therapist

 

 

 

Did you know the team at GO2 Health are highly trained to offer you all the help you need when you are planning a baby, throughout your pregnancy, during the post natal period and beyond!

Did you know the team at GO2 Health are highly trained to offer you all the help you need when you are planning a baby, throughout your pregnancy, during the post natal period and beyond!

There’s a lot a information to cover, so let make it simple by listing for you the services you might be interested in during each phase…….

 

Kate Boucher Level 2 sports Physiotherapist, Dry Needling and ART, Rehabilitation
GO2 Doctor

Hugo Teixeira Psychologist specialising in trauma-related stress
GO2 Doctor

Have you have been suffering neck, shoulder or lower back pain or tightness and have been unsuccessful in addressing it?

Have you have been suffering neck, shoulder or lower back pain or tightness and have been unsuccessful in addressing it?

Perhaps it is worth considering Thoracic spine mobility. Quiet often we focus on the areas we experience pain but forget to think about why the pain has occurred in the first place. Both the neck, shoulder and lower back all rely heavily on movement generated at the Thoracic spine to enable full range of motion, thus limited mobility in this region can have a flow on affect to common pain areas.

With many job roles requiring extended periods of sitting, computer use or driving, a lot of us have adopted patterns of forward head positions, rounded shoulders and increased curvature through our thoracic spine.

The two exercises in the video are designed to address these bad postures and reinforce joint mobility in extension and rotation which are primary roles of the Thoracic spine.

Remember neither of these exercises should reproduce any of your symptoms. If you have any issues or your symptoms aren't improving book an appointment with one of the Physiotherapist at Go2 Health and we will be happy to work with you to ensure a positive outcome.

Eoin Quinn BPhyt (hons) BAppSc (Human Movement Studies – Exercise Science)
GO2 Physiotherapist

Have you have been suffering neck, shoulder or lower back pain or tightness and have been unsuccessful in addressing it?

Have you have been suffering neck, shoulder or lower back pain or tightness and have been unsuccessful in addressing it?

Perhaps it is worth considering Thoracic spine mobility. Quiet often we focus on the areas we experience pain but forget to think about why the pain has occurred in the first place. Both the neck, shoulder and lower back all rely heavily on movement generated at the Thoracic spine to enable full range of motion, thus limited mobility in this region can have a flow on affect to common pain areas.

With many job roles requiring extended periods of sitting, computer use or driving, a lot of us have adopted patterns of forward head positions, rounded shoulders and increased curvature through our thoracic spine.

The two exercises in the video are designed to address these bad postures and reinforce joint mobility in extension and rotation which are primary roles of the Thoracic spine.

Remember neither of these exercises should reproduce any of your symptoms. If you have any issues or your symptoms aren't improving book an appointment with one of the Physiotherapist at Go2 Health and we will be happy to work with you to ensure a positive outcome.

Eoin Quinn BPhyt (hons) BAppSc (Human Movement Studies – Exercise Science)
GO2 Physiotherapist

If you’ve been following the recent fitness trends you’ve probably heard of Pilates. Pilates is a type of exercise that was originally developed to enhance the performance of ballet dancers. 

If you’ve been following the recent fitness trends you’ve probably heard of Pilates. Pilates is a type of exercise that was originally developed to enhance the performance of ballet dancers. It uses equipment and machines to strengthen and lengthen muscles, improve posture and increase flexibility. “The core is the powerhouse of the body” is the main principle behind Pilates. If you have a strong core, you enable the rest of you body to function in the most efficient way.

Did you know that Pilates can be used to treat a large variety of injuries?

Pilates is often associated with pregnancy, new mums, and back pain. However, it is really important that all stability muscles in your body are strong and working effectively to treat and prevent injury. Pilates focuses on posture and activation of stability muscles to provide a strong base for all movements. Whether you have hurt your shoulder or have had knee pain for years, Pilates can help to address the imbalances in your muscle system and get you moving in a more efficient way.

Pilates is a great way to increase strength and length in your muscles. If you traditionally enjoy more intense or heavy weights training and are plagued by niggling injuries or have reached a plateau, often your core is holding you back. It is also an excellent way to complement your physiotherapy, acupuncture or massage treatment as part of your rehab program.

Give GO2 Health a call now to secure your initial Pilates appointment at 20% off for the month of May. Health fund rebates apply.

Emily Field
GO2 Physiotherapist