Baby Massage

Do you or does someone you know have a new baby?

Want to meet other mothers and your baby is younger than 9 months?

Come along and learn how to give your baby a full body massage.

Great for bonding. Helps with parent and baby relaxation and can promote better sleep, relieve colic and aid digestion.

Please bring a towel for your baby to lie on during massage.

Plus come and tell us how we can help YOU!

Bookings are essential so please call 4782 5133 to secure your place

 

Menopause Information Morning

Are you wondering what are the symptoms of menopause and will hormone therapy help?
How does menopause affect the brain and heart?

Come along and get the latest medical information at our Menopause Information morning for women on Friday September 7th from 11am to 12.30pm.

Bookings are essential so please call 4782 5133 to reserve your spot.

Chronic Illness Group for women in Lithgow

We are running a free, womens only group in Lithgow for those living with a chronic illness.

Wednesdays  for 7 weeks starting August 1st, from 10am to 12.15pm at LINC, Lithgow

Are you tired of living with a chronic illness?

Take control! Learn different strategies to deal with your health including mindfulness. Meet other women who are in a similar situation. Booking are essential for this free group.

Call 4782 5133 to book

 

This is a partnership between Blue Mountains Women’s Health & Resource Centre & Lithgow Information & Neighbourhood Centre

 

 

 

Term 3 Group Program out now!

Our term 3 groups & events  program is out now.

Download your copy of the program here Centre Groups A4 page Flyer

Understanding the Aged Pension. A Centrelink Information session for women

Understanding the Aged pension: What you need to know

A free  information session for women

How does the income and asset assessment work?

Can you get the pension and continue to work?

What concessions are you entitled to?

Come and find out!

A Centrelink representative will be available  to answer your questions and give you the information that you need

Wed July 25th from 10am- 11.30am

Bookings essential ph 4782 5133

To be held at 124 Lurline Street Katoomba

 

Free Legal Information Morning for women

Our legal information morning for women was such a success we are running it again on Monday May 28th from 10am and there are still a few spots left. Please call 4782 5133 to book your place.

Free Legal Information Morning 

Monday May 28th from 10am to 12noon

Bookings are essential, call 4782 5133

Wills – 

How to get your last wishes in writing

What happens if you don’t have a will

Understand why you should make plans now

The pitfalls of a DIY will kit

When may a will be contested

Power of attorney – 

Why have a power of attorney

Who is the best person to have your power of attorney

Is there superannuation to consider

Enduring guardian – 

What decisions does an enduring guardian make

Advance Care Directive – 

When is an advanced care directive used

 

Moving On Group for women

Moving On Group for women – Is the impact of your past affecting your present?

Nurture and re-discover yourself through creativity in an 8 session therapeutic journey for women.

Recognize and foster inner strengths, gain personal insights and empowerment.

No artistic skills necessary just a willingness to have fun, explore, learn and create in a safe, friendly environment                                                                           

Tuesdays beginning May 15th from 10am to 12.15pm

$25 for the entire course.

Term 2, 2018 Group Program out now!

Our term 2, 2018 group and event program is out now.

Please call BMWHRC on (02) 4782 5133 if you are interested in booking into one of our groups or for more information.

Places fill fast so call NOW!

Love Your Heart Project – Women’s Hearts Matter

Love Your Heart Project – Women’s Hearts Matter

Heart health is an issue for women for a number of reasons. Women are just as likely to die from heart disease as men however their symptoms are often different. Women don’t necessarily have the “typical” chest pain and often take longer to seek help.  90% of women have at least one risk factor for heart disease yet too many of us are unaware that heart disease is a women’s health issue. The good news is you can do something about it!  80% of heart disease is preventable.

The Blue Mountains Women’s Health and Resource Centre, in conjunction with community partners, undertook a project LOVE YOUR HEART : WOMEN’S HEARTS MATTER, to create heart health awareness amongst women in the Blue Mountains. The photographs in this booklet are part of this project.

Many of the women whose photographs appear in this booklet have not previously thought of themselves as photographers and very few of them have exhibited before. However, through their photography and accompanying words, these women all say something to encourage other women to look after their hearts.

We would like to thank Sue Lightfoot and Sue Wildman who facilitated workshops that produced some of the photographs, Gayle Shaw, who put together this booklet and the wonderful women who actively engaged in the project by entering a photograph in the exhibition and portraying the many varied ways that we as women can love our hearts!

Sarala Porter

Manager, Blue Mountains Women’s Health and Resource Centre

Heart Health Tips

  • Eat  Well

 What We Know : 

* What we eat has a major impact on our hearts. Research has shown that a Mediterranean diet which is made up of fruit, vegetables, legumes, whole grains, olive oil and a little fish and lean meat can cut cholesterol and heart risks. These dietary measures help reduce unhealthy LDL cholesterol and boost healthy HDL cholesterol.

* Olive oil is a key part of the Mediterranean diet. Extra-virgin and virgin olive oils (the least processed forms) also contain the highest levels of the protective plant linolenic acid (a type of omega -3 fatty acid).

* We also need to aim for a diet naturally low in trans fats.  These are the artificial ones found in such foods as margarine, snack foods, packaged baked goods and fast foods.

* Also aim for a diet low in salt and low in added sugar.

 What You Can Do : 

 * Eat a diet primarily based on the Mediterranean diet. Aim to eat at least 5 servings of vegetables a day. A serving is half a cup of cooked or one cup of raw vegetables.

* Replace margarine and butter with healthy fats such as olive oil (preferably cold pressed).

* Use herbs and spices instead of salt to flavour food.

* Limit red meats to no more than a few times a month.

* Eat fish at least twice a week particularly fatty fish such as mackerel, herring, salmon, sardines and albacore tuna.

* If you drink alcohol, red wine is best but in moderation.

* Limit takeaways to very occasionally.

  • Physical Activity

What we know :  

* Regular physical activity can halve your risk of heart disease.

* Being active boosts high density lipoprotein (HDL) or good cholesterol and decreases unhealthy triglycerides. It also delivers oxygen and nutrients to your tissues and helps your cardiovascular system work more efficiently.

* Regular exercise has positive psychological benefits. For example, it can help reduce depression in a number of ways. This includes releasing feel-good brain chemicals such as neurotransmitters, endorphins and endocannabinoids, reducing immune system chemicals that can worsen depression and increasing body temperature, which may have calming effects.

What you can do : 

 * Initially work out what you like doing. Is it going to a class? Going to a gym? Walking the dog? Playing tennis? Active gardening? Putting on music and dancing around the living room? Whatever it is, just move!

* At a minimum it is recommended that adults engage in 30 minutes of moderate physical activity every day of the week. Moderate activity means that you huff and puff a little but not so much that you can’t talk.

* Try and do vigorous activity where you may be working a little too hard to hold an easy conversation, three times a week. This can have additional health benefits.

* If doing physical activity as recommended feels too hard, break down the 30 minutes into three lots of 10 minutes.

* Find someone you can walk with.

* Set yourself small achievable goals and build on them as you get fitter and physical activity becomes part of your regular routine.

  • Maintaining a Healthy Weight

What we know : 

 * The recommendation is a waist circumference of 80cms or less for women. Belly fat is dangerous because it surrounds organs like your heart, kidneys and liver. It releases chemicals which can cause internal inflammation that can contribute to blockages in the arteries of your heart.

* Being overweight is a risk factor for heart disease and diabetes and also contributes to high blood pressure.

* However, long term studies on the effectiveness of dieting, concluded that dieting itself is a consistent predictor of weight gain. Dieting itself is also associated with increased food preoccupation, binge eating and eating in the absence of hunger.

* Weight loss is more about changing the underlying habits of your eating, rather than choosing the “right” diet.

What you can do : 

 * If you need to lose weight, take a long term perspective and make permanent and sustainable changes to your diet.

* Losing 5 kilos in 6 months is a realistic goal if you don’t want to put the weight back on.

* Embrace the Mediterranean diet for most of the time.

* Choose mainly water to drink.

* Become physically active.

* Accept that unrealistic images of what we should look like, does not necessarily translate into a healthier body but may translate into us disliking our bodies!

  • Be Smoke Free

What we know :  

* Smoking is a major risk factor for heart disease.

* It increases the risks of heart attack and stroke and affects the arteries that supply blood to the heart and other parts of the body.

* Stopping smoking reduces the risk of heart disease immediately you quit. This risk is significantly reduced after one year. After 5 years of not smoking, the risk of heart disease is the same as someone who has never smoked.

What you can do : 

* Set a date for quitting and begin to change habits. Learn how to handle stress and urges to smoke.

* Don’t give up. Many people slip up after they have quit and start smoking again. Don’t see this as failure but recognise that many people try a number of times before they finally do give up.

* Consider nicotine replacement products.

* Seek support from health professionals who are able to provide you with scientifically based medical treatments.

Ask your GP whether you need a heart health assessment.

We would like to thank our community partners who have contributed to the success of this project:

¨ Blackheath Area Neighbourhood Centre

¨ Dianella Cottage

¨ Mountains Outreach Community Services

¨ Nepean Blue Mountains Local Health District

¨ Thrive Services, and

¨ The Heart Foundation as part of their Making the Invisible Visible women’s heart health strategy.

 

 This week’s featured photo :

 

Climb Every Mountain

Artist : Gayle Shaw

Climb every mountain…whether it be a mountain or a small hill, movement of my body keeps my heart healthy, pumping rich

 

oxygenated blood to my brain, allowing me to tackle the demands of life with a smile.

 

 

 

______________________________________________________________________________________________________________

Previous featured photos :

 

Contrasts

Artist : Jennifer McPhee

Taking time to look, to see the colour and detail in everyday life.  Being mindful is good for heart health as it helps us to feel calm and lowers stress levels.

 

 

 

 

 

The Cycles of Life

Artist : Jan Allan

I see beauty in all stages of life and this gladdens my heart.

 

 

 

 

Just a Moment

Artist : Lina King

Laughter, love and nature’s music keeps the heart beating stronger.

 

 

 

 

 

 

Creative Heart

Artist : Jo

Being creative is great for my emotional wellbeing.

 

 

Music for the Eyes

Artist : Claudine Nuhma

 

The light playing on the trees fills my heart with a beautiful music.

 

 

 

Blossoms of the Heart
Artist : Melinda Kelsey
Being on crutches for four months, my first walk in my garden touched my heart. Camellias of many hues in full bloom inspired me to graduate to a walking stick.

 

 

Apples for Hearts

Artist:  Janet Kirkpatrick

A fun photograph of my granddaughter, age 10. I believe that good heart health should start at an early

 

 

 

 

Cleaning

 

Artist:  Judith Hawkes

 

Cleaning isn’t one of my favourite things to do, but counting it as 30 minutes exercise for my heart health improves my motivation and it does feel good when the house is clean!

 

 

 

Wednesday Morning Rainbow

Artist : Jacqueline Wagner

 

The beauty of nature is goodness, a balm for the heart.

Photographing a rainbow some raindrops formed hearts on the window and some trees being blown by the wind seemed to take the shape of a woman.

 

 

 

Fluidity

Artist : Sue Wildman

 

Trees – surrounding us – taking in their energies – helps lower blood pressure.

 

 

Beauty in Strength

Artist : Erika Fedotovs

 

Breathing in beauty and nature fills my heart with calmness and love.

 

 

 

Buzz

Artist : Jenny Gill

 

Do things that give you a ‘buzz’.

Joy, surprise, interest, wonder, fun and novelty strengthen the heart by reducing stress.

 

 

Balls of Happiness

Artist : Jan Allan

 

Balls of happiness gladden my heart.

 

 

 

 

In Nature

Artist : Roz Maunder

 

Being in nature helps to make me feel relaxed and calm and mindful of all that is around me.

 

 

 

 

Beach Time

Artist : Sophie

Snorkelling, to me, means being with nature, exercise and family time. All good for my heart.

 

 

 

 

Tribute to Rita Merle

 Artist:  Shelley Oliver

 

This photo is a tribute to my mother, Rita, who died from heart disease aged 62 in 1985.

My mother was a cigarette smoker for all of her adult life and if she had not been a smoker, she would have certainly lived to attend my wedding the year after her death. I believe her message to us all would be, please do not smoke.

 

 

 

Connectedness

 Artist:  Karen Edwards

 

Sitting in nature nurtures the heart and soul. Be kind to yourself and your heart.

Fresh air, exercise, good friends, laughter and gratitude equals a healthy heart.

 

 

 

Heart of Grass

Artist : Aunty Elly Begg

“Heart of Grass” – nature’s beauty –
spiritual connection to land is important
for my health – my heart – my happiness.

 

 

 

 

Let’s Walk the Heart

Artist : Teena Garcia Kramer

 

A healthy heart is as easy as a 30 minute walk in the sun. Do it in one stretch or 3 short bursts every day.

 

 

 

 

Inspirations of the Heatrt

Artist:  Melinda Kelsey

 

Using my creativity on my quilt has been inspirational. My heart responds with joy when I complete yet another scene.

 

 

 

 

My Faithful Friend

 Artist:  Heather Haisman

 

“Kooka” comes to my son’s veranda every day for Michael to stroke its breast, then off Kooka flies.

This does my heart good as Michael has a brain injury.

 

 

 

An Early Start

Artists : Antonia Ravesi

Learning how to look after heart health needs to start in childhood.

 

 

 

Sisterly Love

Artist : Cornelia Gartner

Strong, supportive, fun loving relationships and connections get me through stressful periods in life. Managing stress better helps me maintain a healthy heart

 

 

 

A Simple Moment

Artist : Darcey Spellman

This is my family. Simple moments like this fill my heart to the rim! Taking in the love with one long breath and exhaling the joy and happiness keeps my heart healthy.

 

 

 

 

 

Fruit & Veg

Artist : Judith Hawkes

I enjoy shopping for and storing my weekly fruit and veg. Then I have a good supply of healthy food to keep me going during a busy work week.

 

 

Dianne Walking in the Bush

 Artist:  Serena Holman

Sharing experiences with friends, like walking in the bush, is good for my heart because I’m exercising, breathing in fresh air and enjoying good company.

 

 

 

 

 

Yarramundi Reserve
Floating Down the River

Artist:  Lyn Stanger

I always find water calming and being in Yarramundi Reserve is important to me because it helps me feel connected to my culture.  I like to notice the little things like the sparkle of the water and the little duck on the river.  Being mindful and in the moment is good for my heart.

 

 

Wise Birds

Artist : Lexie Kelsey

I took this photo because the pelicans are waiting for their fish dinner. Fish, especially salmon, trout and tuna contains a lot of omega 3 fatty acids and are good for our hearts because the omega 3 fatty acids can slow down the growth of plaques in the arteries.

International Women’s Day 2018

Saturday March 3rd from 11am at Kindelhill School, Wentworth Falls

11am to 1.30pm  – Workshops

Taketina Rhythm and Song, Afro Fusion Dance, Mandala Weaving.

1.30pm to 2.30pm – Lunch with Foodsmith

2.30pm onwards – A fantastic program of speakers and performers including : Aunty Carol, Hands Heart & Feet, Singing Alive, Annalouise Paul Flamenco and more.

$20 per workshop / $20 for the performance / $50 for the day.

Volunteer and donation options available.

All funds raised go to BMWHRC and a Nepalese Refuge for young girls who have been resuced from sex work.

This event is open to anyone to attend, women, men and children.