Episode 42: Are your exercise habits healthy?

SHOW NOTESPost-COVID questionnaire: https://chroniccare.snapforms.com.au/form/post-covid-questionnairePost COVID Recovery steps   Referenceshttps://www.who.int/publications/i/item/WHO-2019-nCoV-Post_COVID-19_condition-Clinical_case_definition-2021.1https://www.bmj.com/content/372/bmj.n136https://www.bmj.com/content/372/bmj.n136/rapid-responseshttp://www.buckshealthcare.nhs.uk/pifs/nutrition-and-long-covid/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8429479/NICE (2020) “COVID-19 guideline scope: management of the long-term effects of COVID-19” https://www.nice.org.uk/guidance/ng188/documents/final-scope]Leon et al. (2021) ‘More than 50 Long-term effects of COVID-19: a systematic review and meta-analysis”. [ https://pubmed.ncbi.nlm.nih.gov/33532785]Afrin et al. (2020) “Covid-19 hyperinflammation and post-Covid-19 illness may be rooted in mast cell activation syndrome”. International journal of infectious diseases, 100: 327–332 https://pubmed.ncbi.nlm.nih.gov/17490952/]Casas et al. (2016) “The Immune Protective Effect of the Mediterranean Diet against Chronic Low-grade Inflammatory Diseases”. Endocr Metab Immune Disord Drug Targets. 14(4): 245–254. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443792/] LaTrobe Researchhttps://www.latrobe.edu.au/news/articles/2022/release/possible-cause-of-long-covid-brain-fogSouvenaid https://nutricia.com.au/souvenaid/https://www.cuh.nhs.uk/news/friendly-gut-bacteria-speeds-long-covid-recovery/https://www.pomi-t.co.uk/national-trial/https://pubmed.ncbi.nlm.nih.gov/35334962/ https://pubmed.ncbi.nlm.nih.gov/33933299/ https://www.bda.uk.com/resource/long-covid-and-diet.html https://www.buckshealthcare.nhs.uk/wp-content/uploads/2021/10/Nutrition-and-Long-COVID.pdf  https://www.google.com/amp/s/metro.co.uk/2022/03/15/long-covid-and-nutrition-can-you-eat-yourself-well-16237485/amp/  https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-expert-shares-5-early-care-tips-for-people-with-long-covid/  https://www.todaysdietitian.com/newarchives/ND21p40.shtml https://www.google.com/amp/s/metro.co.uk/2022/03/15/long-covid-and-nutrition-can-you-eat-yourself-well-16237485/amp/  https://www.google.com/amp/s/metro.co.uk/2022/03/15/long-covid-and-nutrition-can-you-eat-yourself-well-16237485/amp/ https://www.healthspan.co.uk/advice/long-covid-diet-and-lifestyle-changes-that-can-helpSmell traininghttps://www.fifthsense.org.uk/smell-training/https://abscent.org/learn-us/smell-training/how-smell-trainhttps://academic.oup.com/jid/advance-article/doi/10.1093/infdis/jiac136/6569364?login=falsehttps://www.cidrap.umn.edu/news-perspective/2022/04/global-data-reveal-half-may-have-long-covid-4-months

We take a wander through fad diet history to explore the weird and not so wonderful, and how to spot a fad.

https://www.cdc.gov/obesity/adult/defining.htmlhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC1414803/https://www.aihw.gov.au/getmedia/384eafec-fa90-412d-8c98-b279fddc7911/ah16-4-4-overweight-obesity.pdf.aspxhttps://www.nature.com/articles/s41366-020-0547-1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4386524/

SHOW NOTES  Mindful Eating Guide - free downloadHunger Fullness Guide - free downloadDiet Cycle Guide - free download

Rebecca [email protected] Instagram handles: @reloadphysioFacebook page: https://www.facebook.com/ReloadPhysio Are you exercising to  make you feel good or enhance your health or is it the opposite? Are you feeling compelled to exercise and if you're unable to meet your targets does this cause you concern or guilt? HAES practitioners (to find personal trainers who promote intuitive movement): https://haesaustraliainc.wildapricot.org/find-a-provider The Physiotherapy Eating Disorders Professional Network Group https://cpmh.csp.org.uk/content/physiotherapy-eating-disorders A website Bec has put together to summarise the research/info on dysfunctional exercise, intuitive exercise and physio for eating disorders: https://eating-disorder-physiotherapy7.webnode.com/?fbclid=IwAR0Uz0wrMmvX2tdFnYPueCXagmotGGQwHhVmtC3yJ91RoDnPXziZZ1hqI Virtual carehttps://chroniccare.com.au/Speak to the team to arrange an appointment with the most appropriate professional.  Platinum Physio Women’s Health Physio 

Find and Fuel Your FireThurs 24th Feb 6:30pm AEDTDetails and Tickets here 

SHOW NOTES OnCore Nutrition Ladies Lunch SeriesLadies Lunch 1 - Understanding your cycleWed 27th Oct 1-1:45pmLadies Lunch 2 - Lifestyle strategies to harness your health, feel and perform at your best throughout each season of your cycleWed 3rd Nov 1-1:45pmTickets and info via Eventbrite   Study discussedOvulatory Cycle Effects on Tip Earnings by Lap Dancers: Economic Evidence for Human Estrus? https://www.researchgate.net/publication/228632689_Ovulatory_Cycle_Effects_on_Tip_Earnings_by_Lap_Dancers_Economic_Evidence_for_Human_Estrus

Episode SummaryCalling all nutrition students and new grads...talking through tips to finding and fueling your fire and an exciting workshop we have planned just for you.Episode NotesFind and Fuel Your Fire WorkshopTickets via Eventbrite Getting a nutrition job is HARD! The Dietetics Workforce Report 2018There has been a 95% increase in dietetic grads over the last 7 years.Grads in Vic ↑ from 65 to 127 per year from 2010 to 2016.There is great concern that there is an oversupply of practitioners causing difficulties in new graduates finding positions and inhibiting movement for existing employees.Many grads are still seeking work up to 12 mths post graduation.In this time, grads are driven to volunteering - but not always meaningfulYou are highly qualified. There is a significant need for your skills. We have an ageing population, chronic disease and dietitians provide such important prevention and management careThe report highlighted that Dietitians are highly qualified, however there are obvious gaps in business and professional skills in many courses.Despite working in a clinical role 30% of dietitians had no clinical supervisor.file:///C:/Users/laure/Downloads/Dietetics%20Workforce%20Report.pdfPotential career pathways Clinical dieteticsPopular!When we’ve advertised for grad jobs there have been >100 applicants.A quarter of organisations reported receiving >50 applicants for junior positions and advertisements were rare!Hard to get grad jobsConsultancy and private practiceOften don’t graduate with skills for business set up and challenging to dive into sole practitioner position without prior experience. Requires ++ mentoring and supervision.Important for your own development but also for the reputation of the profession Food serviceMedia and marketingDon’t expect to get here straight away - need some experience behind youBe responsible with what you put out into the world, social media etc. Don’t know what you don’t know. Public health and nutritionEventually policy, health promotion, advocacyOften start as a public health dietitian, community dietitianFood industryConsultingFood analysis and product development, sensory evaluationFood technology and scienceResearch Nutrition research and educationGenerally requires specialisation and smaller projects or honours, masters, PhDhttps://www.deakin.edu.au/exercise-nutrition-sciences/careers-in-nutrition-and-dieteticshttps://www.myhealthcareer.com.au/dietetics-career/Our tipsVolunteer meaningfullyUpskillGet a mentor - a meaningful oneApply for everything - know your limits/hard passesApply wellPrepare for interviewsSeek feedback - and actually be prepared to take it Our upcoming workshophttps://www.eventbrite.com/e/find-and-fuel-your-fire-student-early-dietitian-nutritionist-workshop-tickets-159824540503 Wed 11th Aug 6pm  Topics to cover How to land the job you wantJob application preparationInterview (including phone/video interview) preparationSetting yourself apartWhat NOT to do!Volunteer / work experience opportunitiesProfessional developmentFinding your career niche / Progressing your career SpecialisingQuality projects opportunities in nutritionEducation opportunities in nutritionResearch opportunities in nutritionConference / presentation opportunitiesSupervision and mentoringFinding the right supervisorInnovation in dietetics  Identifying gapsPitching your ideaIntroduction to grants and proposalsDelivery Online2hr workshop2 sessions - one evening, one weekend‘Take home’ toolkit of resources

Google Trends Health and disease riskhttps://pubmed.ncbi.nlm.nih.gov/29276945/https://pubmed.ncbi.nlm.nih.gov/28853910/https://pubmed.ncbi.nlm.nih.gov/16507475/https://pubmed.ncbi.nlm.nih.gov/24671262/https://pubmed.ncbi.nlm.nih.gov/25156996/https://pubmed.ncbi.nlm.nih.gov/16685044/https://pubmed.ncbi.nlm.nih.gov/22591295/ Diuretic effect Despite the fact that caffeine is a mild diuretic, you don't lose more fluid than you take in by drinking coffee, so it cannot dehydrate you.While we don’t count coffee towards our fluid targets for the day, it doesn’t throw you into the negatives. It’s a net-neutral sort of scenario.  Coffee and exercise performanceThe impact of coffee on exercise performance is related to caffeine’s impact on the CNS. It’s a stimulant meaning it enhances alertness, and also  reduces our perception of fatigue and our perception of effort. So you feel like you’re not working as hard, and also feel less tired. Those that are most likely to benefit from caffeine are those involved in team or intermittent sports so basketball, footy etc, endurance sports and high intensity, short duration sports.How much do you need? While research initially focused on high doses of caffeine, more recent research indicates that lower doses can provide similar performance benefits with less negative side effects. Around 1-3 mg caffeine per kg body weight are sufficient to improve performance (so for a 60kg athlete this equates to roughly 1-2 cups of coffee).Timing is also important - coffee reaches peak concentrations 1hr post intake and will generally last for 3-4hrs. The ideal time to down your coffee is 30-45mins pre-training and often black is best if you’re likely to be sensitive to exercising on a tummy full of milk.https://www.sportsdietitians.com.au/factsheets/supplements/caffeine/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5867441/ Coffee and sleepWe all know the joys of caffeine in perking us up, but does it affect our sleep? The stimulating effects of caffeine from coffee last 3–5 hours, and depending on individual differences, about half of the total caffeine you consume remains in your body after 5 hours. It’s no surprise that consuming coffee too close to bedtime can cause sleeping problems. Most studies suggest avoiding caffeine for 6 hours prior to bed. The good news is that a switch to tea in these 6 hrs, including green tea which contains about a third of the caffeine as coffee, will be helpful due to the presence of amino acid L-theanine, which has relaxing and calming properties.  Coffee and waking! Studies have shown that the ideal time to drink coffee is around 203hrs after waiting.  This is because of our hormones. As we wake up, a hormone called cortisol is at its highest. Cortisol is responsible for balancing our energy levels, blood pressure and how we respond to stress or danger. So, drinking coffee when cortisol is already at its highest may not be giving you any additional energy. In fact, it may be making you feel more tired and stressed or anxious later in the day. Science suggests waiting 2-3 hours after waking when cortisol is slowly declining to have your morning coffee for the most bang for your buck.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2257922/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684472/ Coffee napsSome research suggests that combining caffeine with naps is more energising than caffeine or sleep alone. Enter the coffee nap. The theory is that if you drink coffee (or anything caffeinated) before sleeping for a short period, you can boost your energy levels by increasing your brain’s capacity to receive caffeine. This is related to caffeine competing with adenosine for receptors in your brain. Adenosine is an organic compound whose derivatives are important for energy processes in the body amongst other things. Adenosine circulation increases when we feel tired and the act of sleep brings these levels down. But coffee might give us a double whammy by blocking some of the adenosine being registered in our brain. This can make us feel even less tired when we wake. Most of the research suggests the best way to take a coffee nap is to have some caffeine right before taking a 15–20 minute nap (and no more than 30mins).https://pubmed.ncbi.nlm.nih.gov/9401427/https://pubmed.ncbi.nlm.nih.gov/14652086/ Fun factsCoffee is the world’s most valuable traded commodity next to petroleum.Globally people consume about 2.25 billion cups of coffee every day.Coffee beans are fruit pips and not beans.A coffee bean is  the pip inside the bright red fruit often referred to as a the coffee cherry or coffee berry. Millennials spend an average of $2008 oer year on coffee https://www.ngpf.org/blog/budgeting/question-of-the-day-how-much-do-millennials-spend-every-year-on-coffee/Coffee grounds sprinkled on the ground around plants and the garden will stop snails and slugs from eating the plants.Studies have found an association between regular moderate coffee consumption (2-4 cups per day) and a reduced risk of suicide. Go for less the 8 cups per day.   https://pubmed.ncbi.nlm.nih.gov/23819683/ https://pubmed.ncbi.nlm.nih.gov/31254722/Scientists have successfully turned ground coffee into biodiesel, so one day coffee may be fuelling your carlaws of physics have proven that coffee with milk cools about 20% slower than black coffee - due to the colour. viscosity and rate of heat radiation. The Guinness World record holder for the "Oldest Cat Ever," a 38-year-old cat named Creme Puff - drank coffee every morning her whole life.

Find and Fuel Your Fire WorkshopTickets via Eventbrite Getting a nutrition job is HARD! The Dietetics Workforce Report 2018There has been a 95% increase in dietetic grads over the last 7 years.Grads in Vic ↑ from 65 to 127 per year from 2010 to 2016.There is great concern that there is an oversupply of practitioners causing difficulties in new graduates finding positions and inhibiting movement for existing employees. Many grads are still seeking work up to 12 mths post graduation.In this time, grads are driven to volunteering - but not always meaningful You are highly qualified. There is a significant need for your skills. We have an ageing population, chronic disease and dietitians provide such important prevention and management careThe report highlighted that Dietitians are highly qualified, however there are obvious gaps in business and professional skills in many courses. Despite working in a clinical role 30% of dietitians had no clinical supervisor.file:///C:/Users/laure/Downloads/Dietetics%20Workforce%20Report.pdfPotential career pathways Clinical dieteticsPopular!When we’ve advertised for grad jobs there have been >100 applicants. A quarter of organisations reported receiving >50 applicants for junior positions and advertisements were rare! Hard to get grad jobs Consultancy and private practiceOften don’t graduate with skills for business set up and challenging to dive into sole practitioner position without prior experience. Requires ++ mentoring and supervision. Important for your own development but also for the reputation of the profession  Food serviceMedia and marketingDon’t expect to get here straight away - need some experience behind you Be responsible with what you put out into the world, social media etc. Don’t know what you don’t know.  Public health and nutritionEventually policy, health promotion, advocacyOften start as a public health dietitian, community dietitianFood industryConsultingFood analysis and product development, sensory evaluationFood technology and scienceResearch  Nutrition research and educationGenerally requires specialisation and smaller projects or honours, masters, PhDhttps://www.deakin.edu.au/exercise-nutrition-sciences/careers-in-nutrition-and-dieteticshttps://www.myhealthcareer.com.au/dietetics-career/Our tipsVolunteer meaningfullyUpskill Get a mentor - a meaningful oneApply for everything - know your limits/hard passesApply wellPrepare for interviews Seek feedback - and actually be prepared to take it Our upcoming workshopshttps://www.eventbrite.com/e/find-and-fuel-your-fire-student-early-dietitian-nutritionist-workshop-tickets-112762650122Wed 26th Aug at 6pm Sun 29th aug at 2pmTopics to cover How to land the job you wantJob application preparationInterview (including phone/video interview) preparation Setting yourself apart What NOT to do! Volunteer / work experience opportunitiesProfessional development Finding your career niche / Progressing your career Specialising Quality projects opportunities in nutrition Education opportunities in nutrition Research opportunities in nutrition Conference / presentation opportunities Supervision and mentoringFinding the right supervisorInnovation in dietetics  Identifying gapsPitching your ideaIntroduction to grants and proposals Delivery Online 2hr workshop 2 sessions - one evening, one weekend ‘Take home’ toolkit of resources