Berwick Medical Centre

Dietary fibre   helps   regular bowel actions and reduces constipation and also helps with sugar control for diabetic and pre-diabetics.  Dietary fibre requirements vary between 25 -  40 grams per day for most adults and about half that for primary school children. Around 30 gms per day would be a good starting point. Effectiveness should be judged by outcome generally a daily formed   bowel action of toothpaste like consistency and homogenous texture.  Dietary Fibre is not very effective without adequate water based fluid intake at nuts appropriate 5 serves vegetables (serve = ½ cup) 4 serves grains - preferably whole grains...read more

  Recently in the  Lancet Public Health a retrospective study of 31 million adults revealed 1.1 million diagnosed with dementia and  57,000 had early onset dementia ( under  65 yo ) and  around  half  of these were  alcohol related. Consider that  reduction of alcohol consumption may be  the strongest  modifiable risk factor and for men and women the recommendation is  for no more than  2 standard drinks a day,  and  2 alcohol free days are desirable   Furthermore drinking  4 alcoholic drinks on one occasion  more than doubles the risk of  illness or  injury in the  subsequent  6 hours.

  The average total  sleep time /night  is 8 hrs at aged 15 ; 6.8hrs at aged 40 ; 6.3 hrs at aged 60 and    5.8 hrs at aged  80. There  is great  variability  in  sleep  times  between  individuals with diurnal rhythm and other times  of sleep ( afternoon Nana Naps “ contributing to  reduced  night time  sleep. Contributors to  poor  night time  sleep  are anxiety / depression , irregular  routines around  bed time , irregular daily  activities  like  shift  work. The  following sleep  hygiene routines  will  often  improve sleep patterns .: Consistent sleep schedule – retire and arise at...read more

A free app for  smart phones developed by the  Department of  Health called the National Public Toilet  Map is now  available for  those  who are  challenged by continence or frequency issues. It  shows a local are  map highlights the nearest public toilets  and their hours of opening – wheel chair access , change  table availability , availability of  a shower, and discharge  points  for  caravans. Additionally  walking  or car distance  is also  indicated.

  Baby nutrition Breast  feed  for  6 months  if  possible up to  12 months  if  possible Baby benefits  from nutrition and  antibodies. Commercial   infant  formula is an appropriate   alternative  if  breast feeding is not possible  or  supplementation  is  required .    Breast  feeding  is associated  with  reduced  risk  of  breast cancer  , ovarian cancer  and type 2 diabetes.    Baby nutrition – introducing  solids After   4 months and closer to  6 months start with iron rich foods   whilst  still breast feeding . All infants  should be  introduced to  potentially allergen – including  peanut  butter, fully cooked egg, dairy and  wheat products...read more