Welcome to part 2 of the Mental Health Awareness mini-series of "Eat, Live, & Move with Miyagi." In this week's episode, we're diving into two important aspects of your mental well-being: sleep and stress management.

Our co-hosts start by talking about how sleep connects to mental health. It's crucial for your overall well-being, and we  share some real-world stats about the cost of poor mental health and mental health disorders in Australia.

Simple tips  for better sleep are shared, such as avoiding screens before bedtime, and creating a good sleep environment.

Moving on to stress – we all feel it. Our hosts, Dr. Gina and Dr. Ross, explain how chronic stress affects our bodies and minds. They share practical solutions like exercise, mindfulness, meditation, and breathwork – things you can easily do.

Please note: this mini series is general advice, and is NOT designed to replace support from  health professionals such as a psychologist, counsellor or GP for guidance around medications. These support services are extremely important in the management of mental health concerns, and diagnosable conditions.

If this episode triggered anything for you, and you need to speak with someone now, please know you can seek support at lifeline by calling 13 11 14.

 

Episode Highlights:

• 00:00 Coming up
• 04:52 Sleep's Influence on Mental Health and Hormone Balance
• 13:32 The Relationship Between Sleep Habits and Overall Health
• 17:15 Stress Management's Role in Mental Health
• 23:53 Stress Management's Dual Impact on Mental and Physical Health
• 30:21 Mental Health, Stress Management, and Blood Pressure

 

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Let's talk about something important that affects 43% of Aussies between 16 and 85 years old – mental health. That's equivalent to approximately eight and a half million people - a staggering statistic.

In this 2-part Mental Health Series, Dr. Gina Cleo and Dr. Ross Walker address mental health, and its current impact on society, not just in Australia, but worldwide. 

But the best part is– they're not just talking about how mental health affects people; they're talking about how the things we do every day, like what we eat and how we move, can make a big difference.

Yes, according to evidenced-based research, your lifestyle choices affect your mental health.

In part 1 of this mini series, our hosts explore two major lifestyle factors that can improve mental health conditions such as anxiety and depression: nutrition and regular exercise. 

Dr. Cleo talks about the evolving space of "nutritional psychiatry"  and how research has shown that eating a certain way, like the Mediterranean diet, can make our minds feel better. Dr. Walker agrees and dives deeper into key nutrients such as omega-3s found in fish, nuts, and seeds.

Then, exercise is discussed in detail, citing a large study from the University of South Australia that found physical activity 1.5 times more effective than counseling or leading medications for depression, anxiety, and psychological distress in all adult populations.

The episode finishes with simple strategies you can apply to add more movement to your routine.

So, if you want to know how your lifestyle choices can make your mind feel good, this episode is for you!

Be sure to tune into PART 2 next week, as sleep and stress management are discussed!

 

Episode Highlights:

• 00:00 Coming up
• 04:52 Understanding Mental Health and Anxiety
• 10:06 Exploring Mental Health Concerns and Breaking Stigma
• 14:28 The Link Between Mental Health and Nutrition for Improved Well-being
• 18:43 The Influence of Diet on Depression, Highlighting the Mediterranean Diet's Advantages
• 23:03 Omega-3 Supplements: Their Mental Health Benefits
• 27:52 Impact of the Mediterranean Diet on Mental Well-being
• 32:47 Nourishment, Movement, and Mental Health Harmony
• 36:59 Enhancing Mental Health and Physical Well-being
• 41:55 Lifestyle Choices for Mental Health, from Walking Meetings to Smart Food Decisions

 

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How to stay on track with your goals – a question that most of us wanted to ask. Is there a secret? Maybe. But there are scientific facts behind it!

In this week’s episode, Dr Gina Cleo and Dr Ross Walker reveal the science behind goal setting, and the do’s and don’ts to help you achieve success. With many people approaching the new year with new goals, this episode is a great refresher to start the year 2024.

First, they uncover the top 3 principles of goals setting, highlighting that you need to choose goals that really matter to you, and align with your true values.

They also explain that goals should be a bit hard but not too hard, like finding the perfect balance. Forget the big words – they talk about why goals are more than just being "SMART" and how they're connected to feeling good about yourself and keeping an eye on how you're doing. Plus, Dr Gina Cleo uncovers the top 6 essentials you need to consider to set realistic goals, and actually achieve them!

So, if you want to be your best self, listen to Eat, Live, & Move with Miyagi Podcast. They're here to remind you that your best self is just a few well-set goals away.

 

Episode Highlights:

• 00:00 Coming up
• 02:10 Mastering Life's Challenges: Setting and Achieving Goals
• 06:55 The Crucial Role of Goal Setting
• 12:44 Fueled by Motivation: Cultivating Exercise Habits
• 17:01 Goal-Setting and Motivation Tactics
• 24:06 Health Checkups and Goals for a 40-Year-Old

 

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Hypertension, aka High Blood Pressure, is a dangerous cardiovascular risk.

Dr. Ross Walker, a seasoned cardiologist with over 40 years experience, and Dr. Gina Cleo, tackle the ins and outs of hypertension in the latest episode of “Eat, Live, & Move with Miyagi.”

We all know that high blood pressure can increase our risk for heart disease. But it can also affect our kidneys, our eyesight, damage arteries that lead to stroke, and even lead to atrial fibrillation and heart failure.

This episode offers practical advice on how you can manage blood pressure, and simple ways you can measure it from the comfort of your own home.

Our hosts also throw in some lifestyle changes. Regular exercise, cutting back on sugar and salt, and following the DASH diet.

Nutrition insights-- like the amount of salt from "sneaky foods" we don't even think about. And what alcohol can do to your blood pressure if you drink every day. .

Stress management, dark chocolate, and even fixing your sleep apnea can actually play a role in managing your blood pressure. But it's not all about that; they talk about low blood pressure too.

Doctor Ross also talks about all things relating to medication, why it's not the villain, and what to do if you’re experiencing side effects from the prescribed medications.

Tune in for this info-packed episode that not only educates but empowers YOU to take control of your cardiovascular health. ❤️

 

Episode Highlights:

• 00:00 Coming up
• 04:12 Impact of High Blood Pressure on Health
• 08:35 Non-Drug Methods for Managing High Blood Pressure 
• 13:06 Lifestyle Changes and Supplements for Lowering Blood Pressure
• 16:56 Understanding Blood Pressure Medications and their Side Effects 

 

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Bowel cancer is the second deadliest form of Cancer in Australia, claiming the lives of nearly 5400 people each year. 

Yet according to Bowel Cancer Australia, 99% of bowel cancer cases can be successfully treated if detected early. Sadly, fewer than 50% of cases are.

This week's episode of Eat, Live and Move with Miyagi is dedicated to an important discussion, to raise awareness of the dangers of bowel cancer, and the importance of prevention, and early detection.

It's also a subject close to Dr Ross Walker’s heart, given his late fathers diagnosis with the disease and his position as Chairman of the Gut Foundation.

In this insightful episode, Dr. Gina Cleo and the distinguished Dr. Ross Walker, delve into the intricacies of bowel cancer. Bowel cancer, and polyps are discussed in detail, followed by a comprehensive guide of red flag symptoms to be aware of and what to do if you notice any symptoms occurring.

The doctors also discuss lifestyle factors, genetic predispositions like Lynch syndrome, and the concerning rates of bowel cancer in Australia. Dr. Walker emphasizes the importance of early detection, particularly for those with family histories, advocating for regular screenings, including colonoscopies.

Addressing risk factors, the episode categorizes them into non-modifiable and modifiable aspects, considering age, family history, and lifestyle choices. Dr. Cleo and Dr. Walker draw attention to the correlation between bowel cancer and factors such as processed meats, sedentary lifestyles, and excess weight. 

The impact of smoking and heavy alcohol consumption on bowel cancer risk are also discussed, advocating for moderation and cessation. They conclude by underlining the efficacy of the National Bowel Cancer Screening Program, offering free screening tests to eligible individuals aged 50-74.

Bowel cancer awareness saves lives. After this episode, we hope you walk away feeling confident, and armed with the knowledge and tools to reduce your risk of this deadly disease.

 

Episode Highlights:

• 00:00 Coming up
• 02:42 Bowel Cancer Risk Factors and Symptoms
• 08:07 Bowel Cancer Symptoms and Red Flags
• 12:06 Strategies for Reducing Risk Factors in Bowel Cancer 
• 16:54 Exploring Genetic Risk Factors for Colon Cancer Across Populations 
• 21:29 The Impact of Exercise, Diet, and Cancer Prevention
• 26:37 Delving into Diets, Body Types, and the Complexities of Addiction 
• 32:06 Bowel Cancer Screening and Insights into Habit Formation

 

Mentioned in the Episode:

• Learn about the National Bowel Cancer Screening Program here: https://bitly.ws/36f2q 

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This week on "Eat, Live & Move with Miyagi”, our hosts, Dr. Gina Cleo and Dr. Ross Walker joined forces to discuss an important topic at this time of year - setting new year's resolutions.

According to research, 92% of new year's resolutions fail come February, and Dr Gina explains why. Drawing on research, Dr Gina and Dr Ross advocate for a shift in mindset by concentrating on rituals rather than immediate results.

The episode also explores the "Power of Three," explaining that our brains can simultaneously handle three habit changes, and practical ways you can successfully achieve habit change e.g. sharing goals with loved ones, using habit trackers, and viewing obstacles as opportunities for alternative actions.

As our hosts address real-world health concerns and offer personalised solutions, the podcast exercises a powerful reminder of the five keys to optimal health —no addictions, good quality sleep, consuming a balanced diet, moving often, and, perhaps most crucially, happiness and stress management.  

So, let the journey towards well-being begin—one habit at a time.

Happy New Year, dear listeners!

 

Episode Highlights:

• 00:00 Coming up
• 01:18 Unveiling the Truth Behind New Year's Resolutions: Success Rates Explored
• 05:49 Navigating the Landscape of Habits, Goals, and Consistency
• 09:54 Unleashing the Power of Three: Habit Changes, Brain Capacity, and Accountability
• 13:15 Decoding the Connection Between Healthy Habits and Effective Cholesterol Management

 

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On this week’s episode of "Eat, Live, and Move with Miyagi," Dr. Gina Cleo and Dr. Ross Walker dive deep into the topic of self-compassion. The hosts emphasise the importance of applying self-compassion when striving to achieve health and wellness goals, steering away from the all-or-nothing mindset and embracing imperfections.

The discussion unfolds with a thorough exploration of self-compassion, drawing from Kristin Neff's book. The hosts explain why self-compassion is such an important, yet overlooked component of achieving success. They also share practical ways to apply self-compassion, emphasising kindness, gentleness, and understanding towards oneself, especially during challenging times. 

The hosts dispel myths surrounding perfection and the unique challenges even doctors face. Mindfulness and meditation are highlighted as tools to foster self-compassion, promoting a balanced perspective on emotions. 

The episode explores the link between self-compassion, motivation, and preventing health issues. The hosts share personal experiences, reinforcing the idea that setbacks are part of the journey, and self-compassion is the key to staying positive and motivated.

Self-compassion is the cornerstone of a transformative journey to wellness. Remember, the journey is ongoing, and with self-compassion, every step forward is a triumph.

Subscribe for more valuable insights on "Eat, Live, and Move with Miyagi."

 

Episode Highlights:

• 00:00 Coming up
• 04:41 Exploring Self-Compassion and Mindfulness
• 08:38 The Impact of Self-Compassion on Motivation
• 13:50 The Role of Self-Compassion in Effective Goal Setting
• 18:35 Self-Compassion, Meditation, and the Power of Journaling 
• 23:56 Mind and Body Wellness: Connecting Mental Health, Self-Compassion, and Diet

 

Book Mentioned:

• The Science of Mindfulness and Self-Compassion: How to Build New Habits to Transform Your Life by Kristin Neff (https://bitly.ws/33VLq) 

 

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In this enlightening episode of the Eat, Live, and Move podcast, our hosts, Dr. Gina Cleo and Dr. Ross Walker address a topic that is wildly misunderstood in society - cholesterol and its relationship with heart disease.

With over 40 years experience as a cardiologist, Dr Ross Walker brings a wealth of knowledge  to debunk 5 common myths surrounding cholesterol, guiding our listeners through nuanced insights and evidence-based strategies:

Myth #1: Total cholesterol is a key indicator of heart disease

Myth #2: LDL cholesterol is “bad” and HDL cholesterol is “good”

Myth #3: Everyone who has high cholesterol NEEDS to be on a statin

Myth #4: There’s nothing you can do to reduce plaques in the arteries once they are there

Myth #5: Heart disease is ALL due to lifestyle factors

Contrary to popular belief, this episode clarifies that high cholesterol doesn't directly cause heart disease. Delving into the complexities of LDL and HDL cholesterol, they emphasize the significance of particle size, debunking myths surrounding statin prescriptions and whether calcified plaque can be reversed.

Listeners are empowered with actionable lifestyle changes, including a healthy diet, exercise, quality sleep, and stress management, to shrink arterial fat content. 

The genetic aspect of heart disease is explored, highlighting the insulin resistance gene as a predominant factor. Insightful anecdotes and the importance of early blood tests and calcium scores for proactive health management.

Diving into the dietary landscape, the hosts dissect the real pandemic—diabesity—and its link to the insulin resistance gene. A sub-study revelation challenges preconceptions about red meat and high-fat dairy, while cautionary notes about processed meats and trans fats are sounded.

Tune in to this authoritative and insightful episode to unravel cholesterol myths and pave the way for a heart-healthy lifestyle.

 

Episode Highlights:

• 00:00 Coming up
• 02:19 Deciphering Cholesterol's Physiology: A Vital Role in Cardiovascular Health
• 06:08 Myth-Busting Cholesterol and Heart Disease
• 10:11 Navigating Cholesterol's Impact on Heart Health
• 16:00 Cholesterol Evaluation and Statin Strategies 
• 18:27 Assessing Risks and Preventive Measures
• 23:58 Understanding Contributions to Disease of Heart Health Genetics
• 29:32 Shielding Against Heart Disease through Diet and Lifestyle
• 35:32 Exploring Nutrition and Cultivating Healthy Habits

 

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In this week's episode of "Eat, Live, and Move with Miyagi," our hosts, Dr. Gina and Dr. Ross, delve into the crucial topic of navigating healthy holidays.

According to research, people eat ~40% more in the festive season and gain on average 0.5-2.5kgs. While this may not seem like alot, the greater issue is that people tend to struggle to lose that extra weight afterwards.

So to help you navigate the holiday season, our hosts share some practical strategies provided by the team of Accredited Practising Dietitians at Miyagi.

They begin by underlining the significance of viewing the holidays as a time for rest and rejuvenation rather than excessive partying and eating. 

The discussion touches upon the common reasons for holiday weight gain, including increased socialising, alcohol consumption, and dining out. Our doctors stress the importance of not succumbing to overeating during the festive season, and simply ways you can manage this at festive events surrounding Christmas day. 

This podcast episode also addresses the challenges of seeing relatives during the holidays, offering advice on self-compassion and maintaining normal routines. The hosts encourage listeners to embrace setbacks as learning opportunities and approach family gatherings with understanding and moderation.

Tune in to "Eat, Live, and Move with Miyagi" for a credible and informed approach to navigating the holidays and maintaining a healthy lifestyle.

 

Episode Highlights:

• 00:00 Coming up
• 04:28 Navigating Holiday Weight Gain: Expert Tips from Dieticians
• 10:19 Cultivating Healthy Eating Habits Throughout the Holiday Season
• 15:00 Balancing Exercise, Self-Compassion, and Artificial Sweeteners This Holiday
• 21:39 Unveiling the Health Impacts of Sugar and Artificial Sweeteners 

 

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In Episode #10 of the Eat, Live, and Move podcast, our hosts, Dr. Gina and Dr. Ross, delve into ALL things relating to sleep, and why it's vital for our health. 

Starting with the basics, Dr Ross uncovers the science -  Why do we need sleep? What are the benefits, and also the negative impacts of sleep deprivation in an acute setting vs chronic? From reduced attention, dysregulation of hormones to increased risk of type 2 diabetes, all is explained!

Dr Gina and Dr Ross then discuss how consistently deviating from the optimal sleep duration of 6 to 9 hours per night can lead to chronic diseases, highlighting not only the importance of sleep quantity, but also quality.

A large discussion is then had on sleep quality, discussing sleep cycles and the phases within, the vital importance of REM sleep. Plus, Dr Ross shares simple ways you can measure your sleep quality to determine if it’s in fact effective and restorative. 

For those grappling with insomnia, Dr Ross and Dr Gina discuss the consideration of melatonin or sleeping pills, advocating for their judicious use and highlight the gravity of sleep apnea, urging listeners to seek professional assessment due to its association with cardiovascular disease and hypertension. 

The episode wraps up with simple yet practical tips on how you can improve sleep quality for improved health and wellbeing

We invite YOU to reflect on your sleep habits and make positive changes to improve the quality and quantity of your sleep. 

Tune in to this week's episode of Eat, Live, and Move podcast for an engaging and informative exploration of the science of sleep.

 

Episode Highlights:

• 00:00 Coming up
• 01:07 The Secrets of Quality Sleep
• 06:02 Holistic Impact of Sleep on Physical and Mental Well-being
• 11:10 Cognitive Function and Health: The Toll of Sleep Deprivation
• 14:36 Navigating Sleep Cycles, Quality, and Chronic Disease Prevention
• 20:35 Tips through Sleep Routine and Relaxation
• 25:31 Optimising Sleep Quality: Exercise and Intimacy Before Bed
• 27:37 Elevating Quality of Life Through Healthy Habits
• 33:42 Unveiling Sleep Apnea: Mental Health Implications
• 38:45 Exercise and Nutrient Strategies Against Osteopenia

 

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