Fit Your Own Oxygen Mask First

Today’s post is topped and tailed by two recently heard versions of the same scenario.


It is important that you fit your own oxygen mask before assisting others.”

How often have we heard those words as our plane taxis toward take-off?


Fitting our own oxygen mask first is about safeguarding those self-care strategies that sustain us even when life becomes increasingly time pressured. Life is busy, work can be demanding and effectively juggling commitments to achieve work-life balance is an art.

The concern for those with high achieving and perfectionist personalities is that they achieve their goals at their own expense. When Super Busy ramps up to Super Crazy-Busy, the high achievers, perfectionists and high achieving perfectionists commonly (but not always) place themselves at the bottom of an ever lengthening ‘To Do’ list.

Are you even on your ‘To Do’ list?


Three Self-Care strategies we need to make a priority on our personal To Do’ list if we are to replenish our resources:

·        Eat lunch today. Do not cheat and skip lunch or eat it at your desk. Stop and move away from your desk

·        Hydrate with filtered water. Still or spring. Add some lemon, lime, berries to flavour if you prefer.

·        Exercise and move more. Go for a brisk 15-minute walk or run during your lunch break. If you get stuck in traffic do some upper body stretches.


Some days we succeed and some days we struggle with Self-Care and that is OK. Remember to be kind to yourself today.


And the other version of the same scenario?

Always fit your own oxygen mask first before assisting others.”


Follow Dr Rosie Ross on LinkedIn.

“A journey of a thousand miles begins with a single step.”​ Lau Tzu

How long will you be sitting at your desk today?

How much time do you sit in a car, bus, tram or train?

Will you be watching television or playing computer games this evening?


Research reports that around 30% of the Australian adult population spends more than 5 hours a day playing computer games and watching television and this statistic does not include desk time at work.


What do we know?

We know there is strong evidence that shows that physical inactivity increases our risk for premature death and disability due to heart disease, Type 2 diabetes, dementia, breast and colon cancers.


What can we do?

We know that to reduce our risk we need to start moving. For those 18 to 64 years old, it is recommended that we engage in a minimum of 150 minutes of moderate intensity physical activity and do muscle strengthening activities on at least two days each week. Moderate intensity exercise includes brisk walking (we can talk but not sing), swimming and mowing the lawn.

Walking regularly is an easy, practical way to increase your daily exercise. Research shows that an extra 15 minutes of brisk walking, 5 days every week, can reduce the burden of disease due to physical inactivity by around 13%.


How can we start today?

⭐ Walk some of the way to work. Park the car a few blocks away from the office or get off public transport a few stops earlier

⭐  Use the stairs where possible

⭐  Instead of emailing co-workers, walk to deliver your message

⭐ Schedule walking meetings to discuss agenda items

⭐ Walk to the restroom on a different floor


Make routine exercise part of your day and experience the benefits one step at a time.


Follow Dr Rosie Ross on LinkedIn.

Stress Busting at the Office

Office pressure cooker set to explode? Deadline times getting shorter? ‘To Do’ list getting longer?

What do you do? Many of us are guilty of skipping breaks, eating at our desk whilst dealing with a mountain of work or perhaps (hands up who is guilty) missing lunch altogether.


What if I said that if you want to be more efficient and effective then you need to STOP. Yes, seriously. Although it may seem counter-intuitive, it is vital that you regularly take time out for a brain and body break.

Whilst stress is unavoidable; it is manageable.


When the pressure mounts at the office here are FIVE stress busting self-care strategies to consider:

·        BREAK OUT: Always taking a break away from your desk to eat lunch. Even better; get up go for a walk or a run during your lunch break.

·        TAKE A STAND: Take a 3 to 5-minute mini-break every hour to stand up and get your circulation moving. Consider requesting or investing in a sit-stand desk.

·        JUST BREATHE: Slow, controlled belly breathing is something you can do at your desk. Breath in slowly for 4 counts; Hold for 4 counts, Exhale slowly for 4 counts, Hold for 4 counts; repeat for 2 to 3 minutes.

·        SHAKE IT OFF: Stand up and give your whole body a 15 second top-to-toe jiggle. In the privacy of the bathroom is fine.

·        HYDRATE WITH WATER: Research shows tension and confusion scores go down when water levels go up.


Routinely employing brain and body breaks into our work day improves our ability to transform our stress response, strengthens our energy reserves and supports our physical, mental and emotional well-being.


Follow Dr Rosie Ross on LinkedIn.

Long Term Chiropractic Care – The key to a long and healthy life

MYTH: “I won’t go to a Chiropractor because I heard if you go once you have to keep going.”

FACT: Long term chiropractic care is proven to be one of the best investments a person can make for better health and well-being.

Future visits are booked due to the benefits experienced and are generally compensated by a declining need for regular visits to conventional medical doctors. The benefit of consistent chiropractic care is that the results get better over time, like a fine wine!

This FACT is proven by long term studies.


Based on over 800 people over 7 years, comparing people whose Primary Care Providers (PCP) were only conventional Medical Doctors, compared to those who had Doctors of Chiropractic for their PCP, the following results were revealed:

 Those with a Chiropractor for PCP had:

  • 60% less hospital admissions
  • 62% less surgeries
  • 59% less days in hospital
  • 85% less pharmaceutical costs


Based on this statistical evidence I would argue that Chiropractic care is in fact one of the BEST investments a person can make for themselves and their family and that it’s not merely a “band aid solution”, but a long-term lifestyle choice with proven benefits.

This is not just my opinion…It’s based on studies like the above, as well as literature, and the thousands of people we have seen over the last 15 years, making informed choices about their health.

It’s all about the Return on Investment!


Dr. David Pham

Consultant Chiropractor – Northside Health

Reference: J Manipulative Physio Therapeutics 2007 (May); 30 (4): 263–269