rt sumer newsletter 07/08

the newsletter for rt health fund members

summer 2007

accidental exerciseNEWS, HEALTH, ADVICE AND MUCH MORE...

from the CEO It’s natural as the year draws to a close to reflect not only on how quickly another year has sped by, but on all the changes and progress the year has seen. For your health fund, 2007 has been a year of amazing progress. Just some of the highlights of the year include the introduction of our new brand, and the launch of this newsletter and of our new website. We were thrilled to also provide you with access to HICAPS claiming through your new membership cards, and to introduce our new category of hospital cover for single parent families and a new Private Hospital Cover excess option. We hope that these new facilities and services have improved the value that you get from being a member. Behind the scenes we’re working on more improvements that we’ll be rolling out in the coming weeks

and months. You’ll soon see new-look rt branches, beginning with our branch in Hamilton, NSW and rolling out across the others early in the New Year, including our new branch near Sydney’s Central Station. We’re also working on a range of website services that will enable you to take care of some of your health insurance business online, while at the same time we’re doing more to improve the standard of care and service you receive each and every time you contact us.

We were recently very proud to participate in the celebration of 75 years of Sydney Buses – a story we’ll bring you more news about in the next issue of Be Well. As part of that activity we had cause to look back over our own history – the 75 years we’ve shared with our friends on the buses, and beyond that to our very earliest days way back when this fund was first begun in the late 1800s. It is an amazing and humbling thing to today be part of the team that is driving your health fund forward. As a member of the fund you are very much a part of this organisation’s amazing and inspiring story, and we thank you for your continued support this year.

In this issue of Be Well, we bring you news from our 118th Annual General Meeting

which was held in Sydney in October. It was a fantastic evening and a wonderful opportunity to spend some time with our members. Thank you to every one who attended. We were thrilled to announce that our two current board members standing for re-election – Barry Dredge and Robert Ledger – were both returned to their positions for another term and to also welcome a new member to the rt board, Bob Scheuber. Bob has recently retired from his position as CEO of Queensland Rail and brings a wealth of experience with him. We are also very proud to bring you news of our first rt Families Foundation grant, and an update on the Foundation’s fundraising activities. I am extremely proud of the Foundation’s committee – all rt staff members who volunteer to run the Foundation – for their efforts throughout the year.

On behalf of the whole team at rt, I wish you a safe and happy Christmas and a wonderful New Year ahead. We look forward to being of service to you in 2008.

Take care and be well

Glenn CampbellCHIEF EXECUTIVE OFFICER

be well.

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the newsletter for rt health fund members | summer 2007

contents1

2 – membertalkGreat tips from rt members for staying healthy while driving and keeping summer colds at bay.

4 – news from our 118th Annual General MeetingHighlights of the AGM.

6 – the rt Families Foundation presents its first grantThe Families Foundation was proud to present its first grant to Michelle and Tumara Richards.

8 – going to hospital? we take a look at when to use your private coverSometimes you may actually be better off by choosing not to use your private hospital cover.

10 – are your healthcare practitioners registered?To get the most from your extras cover it pays to ensure the practitioners you choose are registered.

11 – we like to keep making things easier for youWe like to keep making being a member of rt one of the easiest things in your life.

12 – feeling fit and healthyWe take a look at our most popular cover for healthy young people.

14 – getting to the heart of the matterYour heart works hard for you every day – are you doing everything you can to make its job easier?

16 – sleep baby, sleepWe take a look at some basic techniques that may help you to understand why and how babies sleep like they do.

18 – ho, ho, humTake a look at our Christmas survival guide and enjoy celebrating this year.

20 – oops! exercising by accidentA great workout is one you don’t notice you’re doing. We’ve found some great ways to incorporate more exercise into your daily routine.

22 – take a breakGreat tips to help you make the most of your time to recharge the batteries.

24 – rt in the communityTake a look at what we’ve been up to since the last issue.

EDITORSimone Tregeagle

DESIGNTeam Scope Design scopedesign.com.au

The health information provided in Be Well is intended to be informative only and should be carefully evaluated for its source, accuracy, completeness and relevance for your purposes. It is not a replacement for professional medical evaluation, advice, diagnosis or treatment by a healthcare professional. You should always obtain appropriate professional advice relevant to your particular circumstances.

railway + transport health fund ltd (abn 93 087 648 744) is a registered health benefits organisation.

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be well.

Driving tips – with the holiday season upon us, we hope you can use some of these great tips to make your travels easier.

My best tip for long distance driving is to drink plenty of water. Not only does this keep you hydrated, but it forces you to stop and go to the toilet. Consequently, you have a walk, have a stretch and this enables your mind to relax and your body to reinvigorate itself. Frank Harvey, Beachmere, QLD

I stop frequently and stretch, watching the trees makes you change posture and is stimulating for the brain. I also sing along with the radio on longer trips, it makes you breathe deeply and stimulates the endorphins so you feel brighter. It works a treat. Sue Geiszler, Crows Nest, QLD

An apple is a great way to assist you in keeping alert. It can be eaten slowly and the ‘crunch factor’ makes it really enjoyable, plus it’s really good for you. Finally, travel with friends and enjoy the journey. Nadine Ebb, Ballina, NSW

A few weeks before leaving we make sure that we take vitamin E and garlic tablets to keep the

circulation in order. Have lots of water and be prepared for all kinds of weather. Keep up with sun cream and a hat. Stop every two hours at least for a rest. J Kallai, Strathfield South, NSW

Plenty of cold water bottles to sip throughout the drive; pre-cut oranges hydrate the body and the citrus aroma in the car is refreshing; favourite music (not relaxation music) upbeat and preferably music to sing along to; windows down for fresh air; eye exercises – looking long distance along the road and then close-up intermittently; games such as ‘I Spy’ or ‘Hey Cow’; regular breaks to walk/stretch and move. Morrison Family, Alice Springs, NT

Stimulating blood circulation in the legs is important. Blood clots can easily form in legs that are kept immobile during long car trips. Move the left leg regularly, particularly by bending the foot and twisting it left and right. The right foot (on the accelerator) is more difficult to exercise unless you have cruise control. If you can set cruise control then the right leg can be as freely exercised as the left. Frank Hulscher, Gymea, NSW

“ Blood clots can easily form in legs that are kept immobile during long car trips.”

membertalk

You might remember in the last issue of Be Well we asked you to share your tips for staying well behind the wheel, plus how to avoid (or at least ease) colds and flu. Thanks to everyone who replied – this issue, we’d like to share your top tips.


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I travel two hours to and from work each day. Before I start my journey I go for a walk, or if it is raining a stretch is even better. The stretches I find work for me are: touching your toes; lifting a knee up to your chest while standing or sitting and holding for five seconds; making your hands into fists, placing them behind your back so they line up with your kidneys, then exhaling while you lean back and look up at the sky. Every half hour or so I sit up straight and lean forward to allow room to push the tops of my shoulders back and hold for three seconds while breathing out. I find this makes me sit straighter and also keeps me more alert. Kim Marcovitch, Gosford, NSW

We had a great response to our request for cold and flu remedies – with changing seasons, many people are still suffering from colds. These are some of your tips for easing the symptoms of a summer cold.

Frank Tibbles from Hamlyn Terrace shared his recommendations for keeping colds at bay by taking six vitamin C tablets over three hours.

Eugenie Gaynor from Aspley told us how she blends 30 cloves of garlic with five diced fresh lemons (skin on), then, boiled and cooled, takes a 20ml dose in half a cup of tomato juice daily.

Meredith Cross from Menangle recommends going to bed with a hot water bottle and a good book!

To have your say email us at [email protected], call us on 1300 886 123, post to ‘membertalk’, po box 1100, burwood north, NSW 2134 – or have a chat next time you visit a branch.

(Please note: rt health fund retains the right to publish any letters or emails received. Unless expressly requested within your letter or email, your name, suburb and state will also be published.)

Congratulations to all our winners – and thank you for sharing your tips with us!

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rt news.

news from our 118th Annual General Meeting

“ A heartfelt ‘thank you’ to everyone who came along to not only participate in the fund’s business but to also spend some time with the rt team.”

During the official presentations, members were taken through some of the many highlights of the 06/07 financial year, and given an update of rt’s performance against its three-year strategic plan. In a special presentation, Ron Wilson, Executive Director of the health insurance industry body HIRMAA (Health Insurance Restricted Membership Association of Australia), spoke about how rt has once again earned the respect of the industry, telling members that ‘... this fund is one of the best and you should be very, very proud of yourselves for being members because you are the lifeblood of the organisation’.

The results of this year’s board elections were also announced. Both existing board members standing for re-election were returned for another term – congratulations Barry Dredge and Robert Ledger. And we also extend a warm welcome to new board member Bob Scheuber from Queensland. Bob brings with him a wealth of transport industry and business management experience, having recently retired from his position as Chief Executive Officer of Queensland Rail.

There were two resolutions presented, and members passed both agreeing to an increase in board remuneration and adopting the fund’s proposed new constitution.

The AGM was a wonderful opportunity for the board, management and staff to meet and spend time with members who had travelled from as far afield as Queensland to attend. A heartfelt ‘thank you’ to everyone who came along to not only participate in the fund’s business but to also spend some time with the rt team.

Here’s to the next 12 months of progress – we look forward to sharing our achievements with you and seeing you at our next AGM.

Last issue, we extended an invitation to all rt members to attend our 118th Annual General Meeting. The meeting, held on 24 October at the Mercure Hotel in Sydney, was a great success with members and guests braving a stormy spring evening to join us.

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rt CEO Glenn Campbell presenting his report to members chairperson Victoria Reynolds provided an overview of the year’s highlights and achievements

our 118th annual report to members

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rt news.

Michele Richards is a hard-working single mother whose daughter, 13-year-old Tumara, was diagnosed with Cystic Fibrosis (CF) at birth. CF is a genetic condition that can impact many organs in the body, especially the lungs and pancreas, by clogging them with mucous and affecting their ability to function. Recurrent chest infections are common, and many people with CF will require a lung transplant. While Tumara waits for her transplant, she requires a special machine to help her survive day to day. The Foundation was thrilled to present Michele and Tumara with a cheque for $1,500 to purchase the machine. This is something that we hope will make Tumara’s life a little easier. We wish Tumara and Michele all the very best for the future.

Many of you may be familiar with the rt Families Foundation – the charity we’ve established to assist members of the community who are struggling to cope with the pressures of paying for essential health services. The Foundation is proud to announce that it made its first grant at this year’s AGM.

the rt Families Foundation presents its first grant

Angie Delia (rt), Michele and Tumara Richards, Angela Vlangos (rt) and Toula Saffo (rt)

“ The Foundation was thrilled to present Michele and Tumara with a cheque for $1,500...”


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OUR FABULOUS FUNDRAISERSThe Foundation, which is run on a voluntary basis by rt health fund staff (at no cost to rt), has been busy raising funds through some fantastic events. Our recent poker night was a roaring success. Participants enjoyed a nail-biting tournament and tried their luck at the Blackjack and Roulette tables. All proceeds went to the Foundation. We would like to thank our corporate friends who supported the event, including Network Logic, NAB and Tresscox Lawyers, as well as the sponsors of the night, Strathfield Car Radios and Autobarn Bankstown.

In another wonderful event, more than 50 cars joined in our Cruise for a Cause, enjoying a fantastic family day out as they ‘cruised’ from Bass Hill to French’s Forest in Sydney. From hot rods to family sedans, all our participants enjoyed the hour-and-a-half ride, followed by a bbq and cool drinks. The Foundation would like to acknowledge the event sponsors: Collectible Cars, SPS Landscapes and Muscle Car Stables. A big ‘thank you’ as well to the committee’s families and friends who helped out on the day.

Get your calendar out – upcoming Families Foundation eventsWe have several events in the pipeline for the next six months, including golf days in Brisbane and Sydney in February 2008, and for those members who feel like an evening of glamour, a charity ball to be held in Sydney in March 2008. We’ll keep you posted and let you know how you can get involved on our website and in the next issue of Be Well.

To donate to the Families Foundation and enable us to help more people like Michele and Tumara, please call 1300 886 123 and ask to speak to a member of the Families Foundation Committee.

rt news.

One of the greatest advantages of having private hospital cover is that it gives you the ability to make choices about your healthcare that you might not otherwise have the luxury of being able to make. For example, with private hospital cover (depending on the particular cover you have) you can choose or change the doctors who treat you, where you are treated and when. And of course, you can also choose to not use your private cover at all. If it suits you, you can elect to go into a public hospital and be treated as a public patient.

As a private patient in a public hospital, you may be able to have a private room, but only if there is one available. If not, you will have to use share accommodation. You may be able to be treated by the doctor of your choice, but only if they have working arrangements with the hospital you are being treated in, and even then there’s no guarantee that they’ll be available. There is the chance that you’ll have access to some treatments that may not be available in private hospitals,

and of course, you will receive the best possible care, but you may end up paying a gap payment charged by the hospital for private patients. As a public patient in a public hospital you will most likely get all of this for free, the downside is that you may have to wait depending on the urgency of your treatment on sometimes lengthy hospital waiting lists.

So why are private patients charged for services freely available to people with no health insurance in the public system? Public hospitals receive limited government funding, which goes towards the cost of treating public patients. When a private patient uses their services and facilities they will understandably seek to offset some of the costs of things such as accommodation, treatments and the facilities used by charging the patient (and the health fund). This can often result in out-of-pocket costs.

going to hospital? we take a closer look at when to use your private hospital cover

There’s always a lot of discussion about whether you’re better off using your private hospital cover or not if you go to a public hospital. We take a closer look at the pros and cons.

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“ If you find yourself being admitted to a public hospital and you wish to be treated as a public patient make sure you make that selection on your admission form.”

If you find yourself being admitted to a public hospital and you wish to be treated as a public patient make sure you make that selection on your admission form.

When you are admitted, many hospitals simply ask if you have private health cover, not whether you want to use it – they assume that if you have it, you’ll want to use it.

If you do want to use your private cover, that’s great – if not, make sure you don’t get any surprises at the end of your stay in hospital. Whatever you decide to do, make sure you consider all of your options and do what’s best for you.


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rt news.

In order to protect our members we insist that all practitioners whose services we pay benefits for are registered with us. We do this to ensure that you always receive the highest quality care from practitioners who are registered to operate in Australia.

There are a few different categories under which providers come – let’s take a look at them one by one.

NATURAL THERAPISTSNatural therapies are becoming increasingly popular as an alternative or complementary form of health care. Unfortunately, because many natural therapy disciplines are relatively unknown, it is easy for unqualified people to pose as practitioners, possibly endangering you and your family. The Australian Regional Health Group (ARHG) is a certifying body that rt uses to recognise providers and associations. The ARHG subjects providers to a set of stringent rules and guidelines in order for them to be recognised and have their names added to the list of reputable qualified providers. By only paying benefits for services provided by people who are certified by the ARHG we can help ensure the quality of our members’ healthcare.

PROVIDERS OF OTHER ANCILLARY HEALTHCARE SERVICESMost other ancillary providers – including dentists, optometrists, physiotherapists, and so on are recognised through state-based registration boards. Details of providers are made available to health funds, so members should ideally contact our member care team prior to undertaking any treatment to ensure that the provider is recognised by rt.

HOSPITALS The Australian Health Services Alliance (AHSA) negotiates hospital agreements on behalf of many health funds, including rt. The combination of our Private Hospital Cover and the agreements we have in place means that rt pays the best hospital benefits of any health fund in Australia. To make sure you enjoy the full advantage of your rt membership, check that the hospital you’re planning to go to is one of our agreement hospitals before you go. You can look up a list of agreement hospitals on our website – www.rthealthfund.com.au – and of course, your member care team can help too.

are your healthcare practitioners registered?

To help make sure you get the most from your Extras Cover it pays to check that the practitioners who treat you are registered. If they’re not, it may mean that the treatments and services they provide to you are not covered.

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“ Details of providers are made available to health funds, so members should ideally contact our member care team prior to undertaking any treatment to ensure that the provider is recognised by rt.”


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You can pay your health cover contributions automatically by direct debit. Members who pay by direct debit never have to worry about overlooking a payment, which means their health cover is always up to date. Direct debit payments are easy to set up and can be taken from the bank, building society, credit union or credit card account of your choice. You just ‘set and forget’. Nice and easy. Direct debit forms are available in the ‘existing members’ area of our website, and of course, your member care team can help too.

We can pay your Extras Cover claim benefits directly into your bank account. That means no waiting for cheques to arrive and clear. Your claims payments can be deposited directly into the bank, building society or credit union account of your choice. It’s the fastest and simplest way to go. And you’ll receive a monthly statement detailing all the claim benefits we’ve paid so you can still keep track of everything. Choose this option next time you send in a claim form.

We can email rather than post certain pieces of correspondence to you. We know that it’s often more convenient – and certainly faster and less expensive – to communicate via email these days. By providing us with your email address, we’ll be able to keep in touch with you directly to your desk. No more waiting for the post to arrive. Simply let us know your preferred email address and we’ll chat to you online rather than posting information to you whenever we can. Email us at [email protected] or call us on 1300 886 123 with your email address.

We know you’ve got better things to do than to worry about all the paperwork that comes along with managing your health insurance, which is why we’re all about making things easier for you. Did you know:

we like to keep making things easier for you

“ By providing us with your email address, we’ll be able to keep in touch with you directly to your desk.”

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If you are under 25, not married and continuing your education, then relax – you’re still covered under your parents’ health insurance. But if you have just finished your education and are moving into the workforce, you might not be able to stay on your parents’ cover for much longer. Here’s how it works:

You are covered under your parents’ health insurance as a ‘dependant’ until you turn 21. After that, if you are working, it’s time to get your own health cover. If you are still studying (and not married or in a

de facto relationship) you can remain under your mum and dad’s cover as a ‘student

dependant’ until you turn 25.

If it’s time for you to consider your own healthcover, here’s a simple guide to rt’s Fit and Healthy – our cover designed especially for young people like you.

FIT AND HEALTHY – WHAT’S IN IT FOR YOU?Basically, it’s full of the things you’ll need without the added cost of the things you aren’t likely to have to worry about, like hip replacements, pregnancy-related services and cardiothoracic procedures in a private hospital.

For those of you who can’t see the benefit of having private insurance as a healthy young person, take another look at some of the things covered by Fit and Healthy that you’d otherwise have to wait for treatment for (sometimes for months, or even years) as a public patient. These are things that may not be considered medically urgent, but are painful, uncomfortable or distressing, for example wisdom tooth extraction and non-urgent elective surgery.

It’s that time of year again – graduation ceremonies, formals, parties – the culmination of years of education coming to an end. And it’s time for a whole range of new beginnings. New job, new degree, new life, and for some, new health insurance.

feeling fit and healthy?

“ For those of you who can’t see the benefit of having private health insurance as a healthy young person, take another look at some of the things covered by rt’s Fit and Healthy.”

stay well.


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Plus, if you go to hospital and find that you are unhappy with the doctors who are treating you, private hospital cover gives you the option of choosing or changing doctors. Then there’s the added bonus of being able to claim benefits for the many services you use to stay fit and healthy – things like physiotherapy, acupuncture, optical, general dental (including mouthguards) and remedial massage to name just a few.

If you’re going to be earning over $50,000 a year, you may find that it’s actually cheaper for you to have health cover than not. Under the current system, earning $50,000 and not having private hospital cover will cost you around $500 per year for the Medicare Levy Surcharge. Having private hospital cover means that you not only avoid paying the Levy, you also get the peace of mind of knowing you’re covered.

So take another look at rt’s cover for young people – you may just be surprised at how much it can do for you. Call our member care team on 1300 886 123, or take a look at our website for more information and to download an application form.

*Terms and conditions apply.

Take up rt Fit and Healthy Cover before 31 January 2008, and you’ll receive a fantastic Fit and Healthy Pack to help keep you active*.The pack includes an Aqua Pack Sports Backpack, Sunglass Strap, Sports Towel and Shoe Key Wallet.

get well.

Last year, nine out of our top ten hospital claims were for cardiac-related issues – a figure we’d love to be able to reduce in the coming year. Read on to find out what simple steps you can take to improve your heart health.

Cardiovascular disease is the leading cause of death in Australia. It kills more people than accidents, HIV and cancer combined, and affects around 3.5 million people. Of even more concern is that around 40% of children under the age of 15 in Australia show early signs of heart disease. Once considered to be the disease of ‘portly’ middle-aged men, heart disease now affects people from all walks of life. You’ll probably be surprised to learn that it kills four times as many women each year as breast cancer does, yet awareness about this silent killer is relatively low.

WHAT IS HEART DISEASE?The most common type is coronary heart disease (CHD) or atherosclerosis, which is a thickening of the artery walls that causes a restriction in the flow of blood to the heart. Healthy artery walls are thin and elastic, stretching to allow blood to flow freely. In the early stages of atherosclerosis, artery walls begin to accumulate fat deposits, but there are no external symptoms. The body tries to clean these deposits out, and damage is often caused as they

come away from the artery walls, which the body begins to repair by thickening the artery, ultimately restricting the space through which blood can flow.

In later stages, symptoms can begin to appear, but by that time much of the damage has already been done. Our best course of action is to give our hearts the loving attention they deserve and treat them to some of the following tips:

walking is one of the best exercises around. It’s easy on the joints, doesn’t require any specialised equipment, is enjoyable and is something that almost everyone can do every day. Make a point of counting your steps with a pedometer – more than 10,000 steps a day and you’re well on your way to having a healthier heart.

take the time each day to enjoy a good hearty laugh. Laughter releases endorphins (the body’s ‘feel good’ hormones) and gets your blood flowing faster again.

getting to the heart of the matter14

“ Cardiovascular disease is the leading cause of death in Australia. It kills more people than accidents, HIV and cancer combined...”


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get rid of 100 ‘treat’ calories a day. All you need to do is choose skim milk in your daily latté, skip the cheese on your lunchtime sandwich, choose the snack-size chocolate over the full size one or have one less soft drink. Any of these (and hundreds of other) ideas will cut 100 calories a day from your diet, and chances are you won’t even miss them!

take a look at our article on page 20 for all the ways you can get some extra exercise throughout the day. As a rule of thumb, if you’re awake, try to move more than you stay still! If you have exercise equipment at home, leave it in the middle of the lounge room – even if you don’t use it you’ll get more exercise just walking around it!

find a friend who wants to take up the challenge with you and either exercise together, or call each other at night to report on the day’s activities. Make a pledge to be tough on each other and not accept any excuses for inactivity – you may just be saving each other’s life.

NOW! There are plenty of fantastic options to help you quit so make sure you do whatever it takes to kick the habit. Every day you don’t smoke makes your heart healthier.

Your heart works hard for you every day so make its job as easy as you can! If you want to find out more about heart health and the impact heart disease is having on Australians, visit www.heartfoundation.org.au or www.hri.org.au.

Please take care. You should always consult your qualified medical practitioner before embarking on any new health or fitness regime and it’s also helpful to know what’s going on in your body from year to year. Make a point of having yearly tests of your cholesterol, blood sugar levels, blood pressure and any other checks your doctor feels may be beneficial to you.

sleep well.

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Most parents will tell you that you can never make a baby sleep if he or she doesn’t want to. While this is true, you can make it easier for them to fall asleep and stay asleep long enough for you to enjoy some too!

sleep baby, sleep

As with any guide to parenting, it is important that you are comfortable using the advice given and that you ensure you always put baby’s safety first.

There are a multitude of products available that claim to ‘program’ your baby to sleep all night, every night. Unfortunately, as babies are real little people and not VCRs, programming them doesn’t really work. In reality no single sleep program works for all babies, all the time, or even one baby all the time.

There is value in establishing good bedtime routines; just make sure you are realistic about them and how they are going to work. It’s best to let your baby set the routine as much as possible.

START WITH THE BASICSWork out what type of personality your baby has and what makes him or her calm. Is your little one a bouncy, outgoing, non-stop activity machine – or more relaxed and quiet? This is important because different things will stimulate different babies. A relaxing after-bath massage may soothe a quiet baby, but it may rev up the more bouncy bundle, who often quiets better by just being held

firmly and gently. It all comes down to trial and error until you discover what works best for you.

KEEP A DIARY OF ‘TIRED SIGNS’Does your baby play happily one minute, then grizzle the next? Does she suddenly become less coordinated and easily frustrated? Or (and this is the easy one) does she just start yawning and rubbing her eyes? These are all signs that your baby is moving into a natural sleep cycle. Keep track of your baby’s tired signs and when you see them don’t miss your opportunity! As soon as your baby starts to show tired signs, begin the bedtime/naptime routine. Just as adults have sleep patterns, so do babies – theirs are considerably shorter than ours though, and may last just minutes (as many bleary-eyed parents can tell you). The trick is to spot those tired signs and grab each sleep opportunity as it comes your way.

GETTING BABY TO SLEEPEssentially babies are either ‘self-settlers’ or ‘parent-settlers’. Self-settlers will put themselves to sleep if left in their cot when they are drowsy. Parent-settlers need you to help them go to sleep (either through feeding or cuddling) and will often call out if they

“ There is value in establishing good bedtime routines; just make sure you are realistic about them and how they are going to work.”


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wake during the night so you can put them back to sleep again.

Many experts believe that all babies can be taught to self-settle and many parents have gone through lots of sleepless nights trying to teach a crying baby to ‘learn’ to settle. Others believe that it is an important foundation of trust for your children to know that you will be there if they call out for you at night, and that soothing a baby who wakes is fine. It is a decision that all parents must make for themselves, but remember that a crying baby should never be left for more than a few minutes at a time, and that the purpose of the exercise is for everyone to get a better night’s sleep – so use your judgement and do what works for you and is safe for your baby.

NIGHT SETTLINGOnce your baby is asleep, the focus moves to keeping him that way. Again, there are many schools of thought on this matter, but whether you choose to settle the baby or let him self-settle, babies all have periods of wakefulness every night. Sometimes, babies who self-settle won’t and babies who don’t self-settle will (actually, they may do it a lot and you just don’t know about it because they don’t wake you up!).

WHAT NOW? Between birth and age four, a child’s sleep cycle increases from around 50 to 90 minutes – and every

sleep cycle consists of Rapid Eye Movement (REM) sleep (active, dreaming sleep) and Non-REM sleep (deeper, quieter sleep). As we move from one cycle to the next we all have a period of wakefulness, which we often don’t remember. During this wakeful state our brain determines if things are as they were when we went to sleep (dark, quiet, hot, cold) and if they aren’t we may wake fully. Parents are often puzzled at how their baby can sleep through all of the early evening noises – dinner being prepared, the TV, older siblings and traffic – and yet wake as soon as the house settles into its night-time quiet and they sink gratefully into bed. The answer is that as baby moves from one sleep cycle to the next and things are not as they remember them being when they went to sleep, their brain wakes them fully to assess the situation. There’s not much that can be done about this one, but it does help to at least understand what’s causing baby to wake up.

If you need some help with setting sleep routines, there are many places where you can get assistance. Many of them offer residential programs, and some are even government subsidised.

For advice, try calling:

NSWTresillian Family Care Centres 02 9787 0855 1800 637 357 (outside Sydney)

Karitane Residential Unit 1300 227 464

ACTQueen Elizabeth II Family Centre 02 6207 9977

QLDRiverton Early Parenting Centre 07 3860 7111

Parenting hotlines NSW 132 055 ACT 132 055 QLD 1300 301 300

Do you have a great tip for coping with baby sleep cycles? If you do, we’d love to hear from you – the five best tips will win a copy of BabyGami – a book about the art of wrapping babies to help them sleep. Email your tips to [email protected] or post to ‘membertalk’, po box 1100, burwood north, NSW 2134.

While some families seem to effortlessly pull off a ‘Brady Bunch’ Christmas every year, the rest of

us are more likely to feel like hiding behind a box of decorations in the garage until it’s all over. So how can we make this festive season a little more, well, festive?

Be realistic. Just because it’s December 25 doesn’t mean that family members who don’t get on are suddenly going to have a change of heart – so stop hoping they will! Instead, keep them apart where possible and really, really busy when they absolutely must be in the same place at the same time!

If possible, plan to spread Christmas over several days and keep warring factions away from each other – after all, it’s your holiday too and

you don’t want to spend it putting out emotional fires.

Most people agree that one of the most stressful parts of Christmas is buying gifts. And it’s not just worrying about how we’re going to pay for everything, it’s also about actually going to get it all – finding a parking spot vaguely near the centre you want to shop at, fighting the crowds, choosing the perfect gift and then finding a credit card that hasn’t already been forced to its limit.

This year why not break from tradition? Get everyone together and work out what’s really important about Christmas to you and focus on that. You may be pleasantly surprised to find that your family and friends get stressed by the same things you do! To ease the stress, why not:

DVDs, or CDs – everyone writes down a wishlist of titles to choose from.

ho ho hum…

It’s that time of year again, with Christmas just around the corner and all of the stress we promised we wouldn’t put ourselves through again looming.

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stay well.


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“ Just because it’s December 25 doesn’t mean that family members who don’t get on are suddenly going to have a change of heart – so stop hoping they will!”

Some people face a totally different set of Christmastime stresses. Many face the holiday season without family members – either through temporary or permanent separation, or bereavement – and the whole idea of Christmas becomes too much to bear. Some people may prefer to be left alone at this time, while others would dearly love to be included somewhere. If you know someone in this situation, why not open your family and your home to them – but don’t be offended if they do just want to be alone. Some people may prefer to

spend Christmas Day volunteering at a shelter or nursing home, which is a great way of

taking your mind off your own troubles and opening your heart to the spirit

of the season. Others may rather spend the day alone at a beach or

in a park, or even at the movies, treating this like any

other day. What’s most important is that people do what works for them

and that they access help and support if they need it.

Points to remember:

together to make the silly season more affordable for everyone.

ceasefire in family feuds – instead, plan escape contingencies or alternative arrangements to having everyone in the same place at the same time.

about having the biggest pile of presents under the tree. Take a few minutes as a family to decide what Christmas really means to you and make sure you remember that throughout the season.

of organisations and people who would love to see you. Spend a few minutes calling around your local area to see where you could volunteer, or visit www.govolunteer.com.au for a comprehensive list of organisations. Alternatively, if you’d like to join in on a community Christmas lunch, find one in your area by contacting your local council or the Salvation Army.

Remember, at the end of the day, it’s not about the stresses and hassles. It’s about reaching out and sharing time with the people in your life or community. Enjoy.

be well.

So, time’s tight and energy is low we all know what we ‘should’ be doing, but finding the time to do it can be tough. This is where multitasking comes into its own. There’s actually plenty of time every day to fit exercise in, the trick is in being able to do two things at once.

whatever your usual morning routine, it can be easy to squeeze some exercise in. Try keeping your coffee cups on the lowest shelf in the kitchen. Then, holding on to the bench for balance, squat down five times each as you reach for your cup, the coffee, the sugar and the milk – and there you have 20 squats. Easy. Even brushing your teeth can give you time for strength training. Rise up on your toes and hold the position for five seconds, then lower yourself down again, keeping your heels just off the floor and hold for five more seconds – repeat while you brush. This is a great exercise for your calves.

Walking – try walking a little bit more today than you did yesterday – and then do it again tomorrow. Walk around the block before setting off to the station or bus stop, go into another room in the house rather

than calling out to someone, even walking up and down every aisle in the supermarket helps. It’s all walking and it all adds to your 10,000 steps per day target, which will help you remain active and healthy (see www.10000steps.org.au for details).

Hold the phone – do you spend a lot of your time on the phone each day? Whenever possible, grab that cordless and do laps of the office or house while you talk. And if you’re speaking to a workmate, why not walk over to see them instead? Not only will you get up and moving, you will keep your blood circulating, which will help to get plenty of oxygen to your brain and help you think.

Get cooking – there’s more than one way to get cooking in the kitchen! It’s a great place to do high repetitions with light weights. Grab a can of beans, a bag of rice or even a couple of pumpkins and you’ve got some improvised hand weights to use for bicep curls.

Ants in your pants – did you ever get described as a ‘fidget’ when you were a kid? Good! Fidgeting means you’re moving, which means you are keeping

oops! – exercising by accident

If you’re like most busy people, chances are you struggle to fit everything you need to do into your already overflowing schedule. Something has to give – and most of the time the first thing we drop off our ‘to do’ list is exercise.

“ People who are even moderately restless burn more calories then people who sit perfectly still.”

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your body active. People who are even moderately restless burn more calories than people who sit perfectly still.

Shop till you drop – shopping is a great way to burn energy. Do laps of your local shopping centre on a rainy day to keep active. Even trying on clothes can be exercise! Trying on ten complete outfits (in different shops) can burn around 250 calories – the equivalent of two Tim Tams!

Avoid the telly tubby – watching TV doesn’t have to be bad for you. Doing sit-ups or push-ups during the ad breaks is a great way to avoid all those annoying commercials. Try getting the kids involved and have competitions to see who can do the most in one break. Better yet, get your brain moving too and have a spelling or maths bee with the kids. If you spell a word wrong or can’t work out the sum, you have to pay a penalty in sit-ups or push-ups. It’ll get the whole family doing exercise together, and get the grey matter going as well. Plus, the kids will love being able to beat you!

‘night ‘night – as you lie in bed each night, try tensing and relaxing all of the muscles in your body before you go to sleep. Not only is this great for keeping muscles supple, it releases tension, giving you a better night’s sleep.

So, getting extra exercise each day can be as simple as incorporating any of these tips into your daily routine. Keeping active physically and mentally today will provide huge benefits in the future – why not give it a go and see how much better it makes you feel.

Please take care. You should consult your qualified medical practitioner before embarking on any new health or fitness regime.

Do you have any great tips for fitting in exercise? Send them in for the chance to win an rt pedometer with built-in radio.Share your tips by emailing them to [email protected] or posting to ‘membertalk’, po box 1100, burwood north, NSW 2134.

rest well.

You’ve worked hard all year, made all the plans, booked the flights, accommodation, extra activities and the neighbours are looking after the dog – all that’s left is to settle back, relax and look forward to taking the family on your ‘dream’ holiday, right?

Unfortunately, reality is often far from relaxing. We want the ‘travel brochure holiday’ and we want everything to be perfect. Instead, we over-book, over-spend and over-compensate for the fact that we’ve spent less time than we’d like with our families

throughout the year and everyone has a miserable time. Kind of defeats the purpose, doesn’t it?

How do we avoid this most ironic of stresses? Well, there are a few things you can do to make sure that your end of year break is as much fun as you want it to be.

holiday. Make a list of ‘must-do’ things and aim to do them. Don’t make the mistake of trying to do everything, it’ll only lead to disappointment.

for doing nothing. Sometimes we work so hard to fit everything in that we forget it’s all about slowing down and relaxing.

away. Get in all your favourite movies, all the books you’ve been meaning to read, enough supplies so that you don’t have to leave the house for at least a week and then turn your phones off and relax.

at work. Lose the schedules and plans and just go with the flow instead. Live for a day without clocks, phones or timetables.

debt!) and stick to it. Decide how much you can comfortably afford to spend and spend it – guilt free – but not a cent more.

can do as a family for free – you’d be surprised how much fun a family can have for nothing.

take a break

Everyone looks forward to the long, hot Aussie summer and the lazy holidays that go along with it. After a year of hard work, it’s time to really enjoy this chance to recharge the batteries. So why do some of us come back from holidays feeling more stressed and exhausted than before we left?

“ Decide how much you can comfortably afford to spend and spend it – guilt free – but not a cent more.”

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hands take the opportunity to call and catch up with family and friends who you might not have spent as much time with as you wish you had during the year.

Now that you’ve planned your ‘imperfect’ holiday, there are a few things to remember to keep you safe this summer:

time to read the signs, look for the lifeguards and stay between the flags. Check out the Australian Surf Lifesaving website, www.slsa.com.au, for some great tips and info about keeping safe around the water this summer.

make an appointment with your doctor to make sure you have enough prescriptions for everything you’ll need while you’re away. It’s a good idea to carry prescriptions with you, just in case luggage gets lost and to help you prove that you’re entitled to carry any medication you have with you (very important if going overseas). Also take copies of your spectacle prescription with you – just in case.

asthma, so ask your GP for advice before you go and set up a plan with your travel mates so they know how to help you if you need them to.

sun-safe behaviour and remember to drink more water. You might be outside more than usual and it’s hot out there! Take care not to dehydrate!

With just a little planning and an open mind, this year’s holiday might just be your best yet! So relax, get out there and enjoy yourself.

“ With just a little planning and an open mind, this year’s holiday might just be your best yet!”

24 rt in the community

As the health fund for transport industry employees and their families, rt is proud to support industry and community events.

“ rt was proud to be involved by providing free face painting for the kids...”

WHO PUT THE ‘RT’ IN ‘RTBU’?rt has teamed up with the RTBU in QLD and NSW to offer health cover to its members.

In October rt’s CEO Glenn Campbell travelled to Queensland to launch the plan with delegates and was thrilled to present current rt members with their new RTBU HICAPS membership cards.

rt CEO Glenn Campbell presenting Shayne Kummerfield (Southern District Organiser)

with his new RTBU HICAPS card

QR FAMILY DAYSunday 14 October saw over 4,000 Queensland Rail employees and their families attend the QR Family Fun Day at Sherwood in Brisbane.

rt was proud to be involved by providing free face painting for the kids and massages by Australian Institute of Massage students.

During the course of a great day, we held a lucky prize draw and raised some much-needed funds for our Families Foundation through a gold coin donation box.

We also met many of our members and shared healthy green apples that were enjoyed by kids and adults alike.

Madison and Taylor had fun having their faces

painted while mum and dad enjoyed a massage

rt in the community.


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a busy year for rt in your community

However you choose to celebrate and whatever Christmas means to you, our thoughts are with you.

This Christmas, may you enjoy two of life’s greatest gifts – peace and happiness.

rt sumer newsletter 07/08

Documents

wonderful new year

new branch

new website

new brand

new facilities

rt health fund memberssummer

rt health fund members

new private hospital