Movember at Health Canvas Clinic: Supporting Men’s Health with Comprehensive Care
Movember is here—a time to highlight men’s health issues that often go unspoken. This month, we’re raising awareness not only about prostate cancer and mental health but also about other essential issues, such as urinary or faecal incontinence, voiding dysfunction, pelvic pain, sexual dysfunction and bowel health.
In Australia, men face unique health challenges: they’re three times more likely to die by suicide than women, with 54% not meeting recommended physical activity levels. Prostate cancer remains the most commonly diagnosed cancer among men, affecting 1 in 6 by age 85. Life expectancy for men is also four years lower than for women, with lifestyle factors contributing to higher rates of chronic illnesses, such as heart disease and diabetes.
At Health Canvas, we’re here to support men’s health proactively. Pelvic floor physiotherapy is one of our core services, providing an individualised approach for men who maybe experiencing pelvic dysfunction. Our trained pelvic health physiotherapists guide patients in strengthening and improving the function of the core muscles including the pelvic floor, to optimise quality of life.
We also recommend and run Clinical Pilates classes to enhance both mental and physical well-being. Beyond building strength and flexibility, Clinical Pilates promotes stress reduction and mindfulness - essential for men managing busy lives and seeking mental balance. At Health Canvas we have both mixed and men-only classes.
This November, let’s make men’s health a priority. At Health Canvas, we’re dedicated to helping men take control of their well-being with tailored, compassionate care.
Unlocking Better Sleep: Strategies for Restful Nights
With nearly half of Australians affected by sleep issues, quality rest is not just a luxury - it's essential for mental and physical health. Sleep problems can arise from various sources, including medical conditions, hormonal changes, and psychological factors. But with a few targeted strategies, it’s possible to improve sleep quality and reclaim a better night's rest.
The Science of Sleep: REM and Deep Sleep
Sleep is made up of several stages, with REM (Rapid Eye Movement) and deep sleep being the most restorative:
REM Sleep: This stage is where dreaming occurs. REM is essential for memory consolidation, emotional processing, and mood regulation, helping you handle the day's stresses and retain information.
Deep Sleep: Sometimes called slow-wave sleep, this stage is when the body focuses on repair and rejuvenation. During deep sleep, muscles grow, the immune system strengthens, and the body recharges. Being woken up during deep sleep often results in grogginess because the body is in full recovery mode.
Common Factors Affecting Sleep
1. Menopause and Hormonal Changes
The transition to menopause can bring on night sweats, hot flashes, and increased anxiety, which disrupt sleep patterns. Hormonal shifts, particularly in oestrogen and progesterone levels, play a significant role in these sleep disturbances.
Stats: Around 60% of Australian women going through menopause report sleep disruptions. Hormone replacement therapy (HRT) and lifestyle changes may help manage these symptoms and improve sleep quality.
2. Anxiety and Stress
Anxiety and stress are common triggers for insomnia in Australia. When we’re stressed, our body releases cortisol, a hormone that can disrupt sleep by keeping the mind alert and active.
Stats: Approximately 1 in 5 Australians report sleep disturbances related to stress, and nearly 1 in 7 (around 14%) experience an anxiety disorder each year. Ongoing stress and anxiety often lead to long-term sleep problems, affecting overall health and well-being.
3. Age-Related Changes
As we age, our sleep patterns naturally shift. Older adults are more likely to experience lighter, fragmented sleep, early waking, and difficulty returning to sleep. These changes are often due to hormonal shifts, chronic health issues, or increased sensitivity to noise and light.
Stats: Nearly 50% of Australians over 65 report sleep difficulties. Light, disrupted sleep in older adults can impact physical recovery and mental clarity.
Tips for Better Sleep Quality
Even though some sleep challenges may feel out of our control, there are ways to improve sleep quality:
Set a Regular Schedule: Going to bed and waking up at the same time each day helps train the body’s internal clock, making it easier to fall asleep and wake up feeling refreshed.
Limit Stimulants: Avoid caffeine in the late afternoon and evening, as it can remain in your system for hours, making it harder to fall asleep.
Create a Restful Environment: Keep your room cool, dark, and quiet. Blackout curtains and white noise machines can be helpful in creating a space conducive to sleep.
Practice Relaxation Techniques: Deep breathing, progressive muscle relaxation, or reading a book can help calm the mind and body, making it easier to transition to sleep.
Limit Screen Time: Blue light from phones and computers can trick your brain into thinking it’s daytime. Try avoiding screens 1-2 hours before bed.
Incorporate Light Exercise: Daily activities like a short walk or gentle yoga can improve sleep quality, especially during the deep sleep phases.
In Summary
Quality sleep is within reach, even if you’re dealing with the unique sleep challenges of menopause, anxiety, aging, or stress. Experiment with these tips to find the strategies that work best for you, and remember that improving your sleep can positively impact all areas of your life. Better sleep leads to better health, sharper focus, and a brighter outlook - so make it a priority!
Here are some natural supplements that can make a difference in your sleep:
Inquire at reception if you would like to purchase these products.
Welcome Chris to Health Canvas!
We are excited to welcome Chris to our team!
Dual-trained Physiotherapist and registered Acupuncturist, Chris has over 30 years of experience providing expert care to her patients in one on one consultations and in small group settings.
Her treatment modalities include manual therapy and soft tissue release catering to the individuals preferences giving outstanding results. She has creative solutions for persistent pain and provides holistic care centred on the individuals goals, building their capacity through educating on self-management strategies including exercise.
Chris completed her Physiotherapy training in 1992 and Acupuncture in 1999. She’s worked with people from all stages of life with extensive experience in rehabilitation, orthopaedics, maternal health, paediatrics and hand injuries. Chris has conducted a variety of group exercise classes over the years, including cardiopulmonary rehabilitation, clinical pilates, clinical exercise, balance and falls prevention and hydrotherapy. She has worked in Acute Hospitals in regional and city settings, in Aged Care and Community Health and brings her wealth of experience to advise her patients giving clear perspective and timely communication and support when injury or disease requires referral or involves a team.
Chris currently practices as a performing arts physiotherapist, working with performers in professional musical theatre, dance, opera, musicians, actors, comediennes and students. She is an experienced vocal physiotherapist, treating vocal disorders and occupation related voice strain.
By blending both Western and Eastern modalities of acupuncture, exercise prescription and self-management strategies, Chris ensures your consultations are designed specifically and holistically for you. She can cater to ‘no needles’ patients without compromise working with her patients comfort preferences.
She’s also a mum of two sons and enjoys gardening, hiking and playing stringed instruments.
Chris is an active member of the Monash City Council LGBTQIA+ committee who celebrates and welcomes diversity.
Book your session with Chris at Health Canvas today.
Indian Red Lentil Dahl
Author: Bianca Zapatka
This is a simple and tasty recipe for a simple Dahl that Genia makes often. It keeps well in the fridge for up to 5 days.
Ingredients:
For the Dahl
1-2 tbsp coconut oil or other neutral oil for frying (I prefer Olive oil)
2 onions chopped
4 garlic cloves minced
2 tsp ginger minced (or more to taste)
1 tsp turmeric
1 tsp coriander
1 tsp cumin
1 tsp red paprika powder
1 tsp garam masala or other curry powder to taste
300 g (1 ⅔ cups) dry red lentils
780 ml (3 ¼ cups) vegetable broth
240 ml (1 cup) coconut milk
240 ml (1 cup) strained tomatoes or chopped tomatoes, optional
salt and pepper to taste
2 tsp coconut sugar or to taste
2-3 tbsp lime or lemon juice or to taste
To serve (optional)
4-6 tbsp non-dairy yogurt
fresh parsley or coriander
sesame seeds
rice cooked
Instructions:
Heat the coconut oil in a skillet or saucepan. Add the chopped onions, and sauté for 2-3 minutes until translucent. Then add the garlic and ginger sauté for another minute until fragrant. Lastly, add the spices, and sauté for a few seconds to unfold flavours.
Place the lentils in a fine-mashed sieve and rinse until cold running water. Then add them to the onion mixture in the skillet. Pour in the vegetable broth, stir to combine, and bring to a simmer. Cook covered for 8-10 minutes, or until the lentils have absorbed most of the liquid.
Add the coconut milk and strained tomatoes (if using) and simmer another 5-10 minutes, or until the lentils are tender. (If the sauce is too thick, add a little more broth or coconut milk, until the desired consistency is reached). Season with salt, pepper, coconut sugar, and lime juice to taste.
Garnish your dahl with a swirl of non-dairy yogurt, fresh chopped parsley or coriander, and sesame seeds or other toppings you like. Serve over rice or with naan.
Enjoy!
Stay tuned for more updates, inspiration, and goodness from the heart of Health Canvas!
For more information on our exciting new deals and packages or to book a class, feel free to contact us on:
Phone: 8652 9136
Website: https://www.healthcanvas.com.au
We look forward to being a part of your wellness journey.
With warm regards,
Health Canvas Team.
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