Reflecting on the year that’s been

Reflecting on the year that’s been

2019 – the year Rosedale Medical Practice introduced:

✅ Two new practice owners

✅ The NBN

✅ Online appointment bookings

✅ SMS Recalls and Reminders

✅ CareMonitor – our Shared Care Monitoring App

✅ A highly successful Western Sydney University medical student placement, securing our commitment to training the next generation of health professionals

✅ Faxless at its purest, and a dedicated journey towards paperless

✅ Focused data-driven quality improvement strategy

✅ And more

All this wouldn’t have been possible without our patients, who have embraced and supported the change, and an amazing future-focused team that has exceptional, high quality, patient-centred care at its heart.

As we usher in 2020, we remain committed to transforming the health care experience for our patients, our team and our community.

We continue to welcome all new and existing patients. If you’d like to book an appointment, book online via HotDoc, or call us on 02 9680 9644.

We look forward to caring for you and helping you to achieve your health goals.

Obstructive Sleep Apnoea

Obstructive Sleep Apnoea

Originally published in the November Edition of Desi Australia Monthly Magazine, written by Dr Jaspreet Saini

Key points:

• Sleep apnoea can occur at any age and is the most common type of sleep apnoea

• If you have sleep apnoea, your breathing during sleep may reduce or stop

• You may not know that this is happening

• Sleep apnoea can have many health complications

• It can be successfully treated

• Treatment will improve the quality of your life

What is sleep apnoea?

Obstructive sleep apnoea is the most common type of sleep apnoea. The other type of sleep apnoea is central sleep apnoea, which is rare. For ease of reading, we will refer to obstructive sleep apnoea simply as sleep apnoea in this article.

With sleep apnoea, you may breathe less or stop breathing during sleep for a short period of time. This is called an apnoeic episode. When this happens, your oxygen levels drop until they reach a point where they trigger your reflexes to wake you up briefly and start breathing again. This can happen many times at night and you may not know that it is happening.

We call it obstructive sleep apnoea because it occurs due to obstruction of your airways. That is, the area between the nose or mouth or lungs becomes partly or fully blocked. This is more common in sleep because your airway muscles naturally relax when you sleep.

Sleep apnoea can be treated and there are a number of treatments available.

What are the symptoms of sleep apnoea?

You may have sleep apnoea if you:

• Snore

• Toss and turn at night

• Stop breathing through the night

• Wake up during the night coughing and choking

• Wake up not feeling refreshed

• Wake up with a headache in the morning

• Feel sleepy during the day

• Feel depressed, short-tempered or grumpy

• Have trouble with your concentration or memory during the day

You may not be aware of these symptoms so it is often worth asking your sleeping partner if she or he has noticed any of these changes.

What issues do people with sleep apnoea have?

Sleep apnoea can cause an early death. People with sleep apnoea are more likely to have cardiovascular (heart and blood vessel) disease compared to people that don’t havesleep apnoea.

Sleep apnoea can cause your blood pressure to go up and down at night, and increase your blood pressure during the day (this is called hypertension). If you have sleep apnoea and are also also overweight, you may be at higher risk of diabetes and high cholesterol. Together, these factors can increase your risk of having a heart attack or stroke. Luckily, if your sleep apnoea is effectively treated, you can improve your health and reduce your risk of these conditions.

Am I at risk?

Sleep apnoea can affect people of all ages, be it children or adults.

In children, sleep apnoea is more likely if a child has largetonsils or adenoids. Children can also have narrow airways due to other reasons which can increase their risk of having sleep apnoea.

In adults, sleep apnoea is more common in middle age. It ismore common if you are a man. If you are a woman, your risk increases after menopause.

You may be at higher risk if:

1) You are a middle-aged male

2) You take alcohol, sleeping tablets or some types of medications before you sleep

3) You have a blocked nose, small jaw, large tongue, big tonsils or big uvula

4) You were born with a narrow airway or have a facestructure that leads to narrow airways

How do I know if I have sleep apnoea?

You should speak to your doctor (GP) if you are worried.

Your doctor may ask you about snoring, obesity, apnoea episodes and sleepiness during the day. It can be helpful to take your sleeping partner with you on the day of your appointment. The next step is usually an overnight sleep study, which measures your sleep, breathing and oxygen levels. This can be done at home or in a sleep clinic, and is usually done with the assistance of a sleep specialist.

What is the treatment for sleep apnoea?

If you have sleep apnoea, there are many things that you can do to manage your condition and improve your health.

If you are overweight, weight loss can be very helpful and a small decrease in your weight can greatly improve your sleep apnoea.

A CPAP (Continuous Positive Airway Pressure) mask is the most common form of treatment, and works by delivering air through your nose to keep your airways open. Many people find using a CPAP machine strange at first, however are often surprised by the improvement in their daily lives.

Other useful strategies include:

• Avoiding alcohol within 2 hours of going to sleep

• Avoiding sleeping tablets

• Speaking to your doctor about other medications that you are taking

• Treating nasal congestion

• Ceasing or maintaining abstinence from smoking

For some people with sleep apnoea, surgery may be an option. You should speak with your GP about the treatments that are most suitable for you.

Where can I go for more information?

Sleep Health Foundation

Lung Foundation Australia

Australian Sleep Association

Looking after you, looking after your baby

Looking after you, looking after your baby

No one can possibly tell you what it feels like to be pregnant, to give birth to a baby or to become a new parent. These are deeply personal experiences and are different for everyone. It is a time of great change and challenge, often bringing feelings of joy and celebration, and potentially also feelings of worry and anxiety.

Many new and expectant parents worry about how a new baby will fit into their lives, or how they will care for an infant. It’s important to remember that if you’re feeling worried and anxious during this period, you’re not alone and these are common reactions that many new parents have. 

In fact, up to one in seven women who are pregnant or have recently given birth experience perinatal depression and anxiety (perinatal refers to the time from when pregnancy begins to the first year after the baby is born). Partners can experience mood problems too, so it is important that you are both well supported during this time.

When you are pregnant or have a baby, there are lots of changes going on, from physical and hormonal changes to big adjustments in your sleeping patterns and daily routine; it might feel like things are out of your control, that there is so much to learn and that sometimes it’s difficult to cope.

The good news is, there are lots of things that can be done to support yourself and/or your partner during this time in your lives.

Signs and symptoms to look out for

The signs and symptoms of perinatal depression and anxiety can vary from person to person and may include:

 Excessive worry or fear that is difficult to control. Often the worry and fears are focused on the health or wellbeing of the baby, or your abilities as a mum
 Losing interest in the things you usually enjoy
 Fear of being alone with your baby
 Feeling low most of the time, or crying for no good reason
 Physical symptoms – such as decreased energy, a change in appetite, difficulty sleeping even when you have the opportunity, increased heart/breathing rate, tight chest and feeling lightheaded
 The development of obsessive or compulsive behaviours; for example, needing to do the same task a number of times when it doesn’t need repeating
 Thoughts of death or suicide

If you feel that your worries, anxiety or low mood are interfering with your health, relationships, daily life or ability to care for yourself or your baby, then it is time to get some help and support. 

Getting the right help and advice

Start early! Managing mood symptoms well during pregnancy can make a big difference to how things go when your baby is born.

Your general practitioner (GP) or maternal child health Nurse are both great sources of support. If you are unsure about talking with a doctor or health professional, reach out to a trusted friend, family member or your partner. Remember, if it is urgent, please call Lifeline on 13 11 14.

There are also many pregnancy and parenting websites, blogs and apps available. It’s important to make sure the information that you’re accessing is reliable – pick one or two sources you trust and stick with them. 

One such resource is the What Were We Thinking! mobile app. It provides week-by-week information on essential topics to help mums and dads (and anyone supporting them) adjust well to the first six months of life with a baby. 

Developed by Jean Hailes and Monash University, the app is adapted from the evidence-based parenting program of the same name. It is free and easy to download, and helps to build your confidence by giving you the knowledge, skills and reassurance to navigate this period. 

The app helps you to develop the practical skills for settling babies, such as establishing a Feed-Play-Sleep routine as well as ideas to help you strengthen your partner relationship, such as how to best share the workload and communicate each other’s needs.

Download the What Were We Thinking! app or learn more about perinatal depression and anxiety.

 

Published with the permission of Jean Hailes for Women’s Health
jeanhailes.org.au
1800 JEAN HAILES (532 642)

5 Health Mistakes You’re Making Before 9am

5 Health Mistakes You’re Making Before 9am

by Kim Hayes, AARP, June 5, 2017 | full article

Getting the right start to the day is about much more than being extra productive at work; it could also benefit your health. Here are five mistakes you might be making every morning.

Before Getting Out of Bed

Mistake 1: Rushing to rise

While some of us want to jump up and attack the day full throttle, a more leisurely approach may be better for your body. By getting out of bed immediately you could strain your back muscle, which have been resting in one place all night, Robert Oexman, director of the Sleep to Live Institute, told the Huffington Post. Before rising, he suggests, bring your knees (one at a time) to your chest to warm up the muscles and get your blood flowing.

Mistake 2: Grabbing your cellphone

When you roll over and grab your cellphone first thing in the morning, you may be adding to your stress levels by reminding yourself of deadlines and unanswered emails before you have even stepped out of bed. “When we wake up in the morning and turn our phone over to see a list of notifications — it frames the experience of ‘waking up in the morning’ around a menu of ‘all the things I’ve missed since yesterday,'” Tristan Harris, a former design ethicist for Google, wrote for the online platform Medium. Additionally, a Future Work Centre survey of nearly 2,000 people in the U.K. found that email notifications are linked to higher feelings of anxiety.

During Your Morning Routine

Mistake 3: Staying in the dark

It can be tempting to leave the blinds drawn and keep your cozy nighttime cocoon for as long as possible. But researchers at Northwestern University’s Feinberg School of Medicine found in a 2014 study that early morning natural light exposure is associated with lower body fat. This is possibly due to a reset of our body’s circadian rhythm which could boost metabolism. A quick walk outdoors is ideal, but if you’re pressed for time, at least open your shades to stream in the morning sun.

Mistake 4: Skipping a glass of water

You’ve been sleeping all night and your body may have become dehydrated, so it is important to refuel with a serving of water first thing. Staying hydrated also helps to aid digestion and metabolism, Angela Lemond, national spokesperson for the Academy of Nutrition and Dietetics, told USA Today recently. “It also helps with moving the lower bowels for regularity in the mornings,” she says.

Before Leaving the House

Mistake 5: Skipping breakfast

Consuming more calories earlier in the day may reduce the odds of a heart attack, stroke or other circulatory system problems, according to the American Heart Association. And don’t forget to include proteins with every meal, including breakfast, as they are linked to having less body fat and other health benefits. , cottage cheese and hard-boiled good sources of breakfast protein.

Bonus tip

Try to avoid hitting that snooze alarm. While we slumber, our brain runs through five stages of sleep that last 90 minutes each. When you fall asleep after hitting the snooze button, “you’re setting yourself up for another sleep cycle that you have no chance of finishing,” Robert S. Rosenberg, medical director of Arizona’s Sleep Disorders Center of Prescott Valley, told Business Insider. Instead, set your alarm for the actual time you need to get up so that you are not disrupting your sleep rhythms.

Transitioning your baby to bottle feeds

Transitioning your baby to bottle feeds

Bottle refusal can be very distressing. Sucking milk from a bottle is a new experience for babies that have been previously exclusively breast fed. It requires different mouth and tongue movements than breastfeeding, so it may take your baby a little time to get used to the change. Here are a few pointers that may help

1. Timing

There is no perfect time of the day to introduce the bottle. Some parents find a bottle feed at the end of an evening breast feed can be a good start. Others find that their baby is more likely to want to be comforted and settled at night, so may be more successful introducing a feed earlier in the day.

Try establishing a consistent routine over a period of a few days. Your baby needs time to get used to new things, so stick with the same time, nipple, bottle, and feeding technique for a while before trying something new.

2. Temperament

Parents are very good at sensing when their kids are unwell. Similarly, babies are very good at detecting parental anxiety, frustration or concern. Remember, feeding is supposed to be comforting and enjoyable for both of you. Smile, sing and take your time to ease everybody into it. If you find yourself stressing out, take a step back, breathe, and try again a bit later.

3. Teat

I. Try a slow-flow nipple. A regular nipple may discharge milk too quickly, causing your baby to gag. If this happens, replace her nipple with a slow-flow one to see if that helps.

II. Consider using a bottle nipple similar to your baby’s pacifier. If she is used to sucking on a latex pacifier, use a latex bottle nipple (rather than a silicone one). Warm the nipple with water to make it more enjoyable.

III. Put some breast milk on the nipple. When your baby tastes it, she may start sucking to get more.

IV. Let your baby play with the nipple so she can become familiar with it. If she chews, let her for now. She may start sucking on it with with time.

4. Try again

Your baby may reject the bottle initially. This is expected. Be consistent with your routine and keep trying. If your baby shakes her head or arches away from the bottle, settle your baby and move out of sight. After a few moments, return to cuddle and try again. Maintain a positive attitude. If you do need to go back to breastfeeding, try to wait about five minutes first. Going back to breastfeeding too quickly may encourage your baby to establish a pattern of crying in order to get what she wants.

5. Texture

Bottle milk tastes and feels different to breast milk. For babies that are old enough to have solids, introducing solids can make changing to bottle feeds easier as a baby becomes used to new textures.

6. Team (dad)

Babies are smart enough to know that you are the source of their breast milk. Babies will often refuse to drink from the bottle if Mum is holding them, as they know that they could be getting breast milk instead. Asking Dad or someone else to help may assist your baby to get past the refusal stage.

7. Talk (to your GP)

Sometimes, there may be other reasons your child is refusing the bottle. It may be worth seeing your GP for a check up if the above strategies do not work, or if you have any concerns.

#Friday Gratitude, Mindfulness and Meditation

#Friday Gratitude, Mindfulness and Meditation

It’s Friday.

Start the day grateful. Celebrate your small wins this week, and take a moment to breathe. It’s okay to reflect on your losses. Try not to get caught up in them.

Remember. Good times, bad times, all times, shall pass.

Live in the moment.

Life isn’t good or bad.

Life just is.

After a cool app to make meditation easy? Headspace: Guided Meditation by Headspace Inc.

https://itunes.apple.com/au/app/headspace-guided-meditation/id493145008?mt=8