Gordonvale Physiotherapy

21/05/2026

When Autumn sets in, it’s time to get vaccinated against winter viruses, such as flu, COVID-19 and respiratory syncytial virus (RSV) – especially if you’re an older Australian.

These viruses can lead to hospitalisation and death, but with safe and effective vaccines readily available, it’s easy to protect yourself.

Check if you’re eligible for free vaccines:
🔹COVID-19 vaccine free for adults in Australia regardless of Medicare or visa status.
🔹Flu vaccine is free for people 65 and over and Aboriginal and Torres Strait Islander people 6 months and over.
🔹RSV vaccine is now free for people 75 and over and Aboriginal and Torres Strait Islander people 60 and over.

For more information, see the comments below 👇

21/05/2026

Support garments can help with continence, prolapse and support after childbirth.

Treating your pelvic floor like a grip-strength trainer is a recipe for trouble.

Your pelvic floor needs to know how to let go just as much as it needs to hold on. When muscles are stuck in a constant state of tension, they cannot react to the pressure of a sneeze, a heavy grocery bag, or a workout. That is when the discomfort and "oops" moments take over.

SRC Restore garments provide the medical-grade stability your body is craving. They act as "invisible scaffolding," supporting your pelvic floor externally so you can focus on regaining your internal balance without the constant worry of heaviness.

Shop the Restore range from the website link in our bio.

15/05/2026

Are Your Snacks Affecting Your Brain Health? New Research Says Yes!

A recent cross-sectional study of ~2,200 Australian adults (ages 40–70) in the Healthy Brain Project found that higher intake of ultraprocessed foods (UPFs)—think dairy-based desserts, soft drinks, fruit drinks, sweetened beverages, and a daily packet of chips—was linked to:

• Poorer Attention & Processing Speed
– Each 10% bump in UPFs → 0.05-point drop in attention scores, even after accounting for Mediterranean diet adherence

• Higher Estimated Dementia Risk
– Every 10% increase in UPF intake → 0.24-point rise in modified dementia risk scores, independent of age, activity, BMI, smoking, cardiometabolic history, and even Mediterranean diet adherence

• Memory Unchanged
– No significant link between UPFs and visual recognition or working memory in this cohort

Main Takeaway:
Consuming more ultraprocessed foods is tied to measurable declines in attention and a higher predicted risk of dementia—regardless of following a healthy Mediterranean diet. Swapping even one daily packet of chips for a whole-food alternative could make a difference in keeping your mind sharp!

Stay brain-smart: Choose minimally processed snacks, prioritize fruits, veggies, nuts, and whole grains—and keep your cognitive health on track!

Source: Cardoso BR et al. Alzheimer’s & Dementia: Diagnosis, Assessment & Disease Monitoring. Published online April 23, 2024 [

References:
1. 1Ultraprocessed Food Linked to Increased Dementia Risk, Poor Attention. -

High consumption of heavily processed foods is linked to increased dementia risk and lower attention in midlife, irrespective of adherence to a healthy diet, a study shows.

14/05/2026

When I see people with continence issues, one of my first questions is about constitation and straining. There are many reasons that improving how easy it is to pass a stool will help continence.
This is where Fibre comes in .

Fibre isn’t just “one thing” — different types do different jobs in the body.
Most of us hear “eat more fiber,” but not all fiber works the same way in your body.

1. Two main types of fiber

Soluble fiber = heart & metabolic support
Found in foods like oat bran, nuts, barley, beans, peas, citrus fruits, chia and flax seeds, and in psyllium or methylcellulose supplements.
It forms a gel in the gut and helps improve blood sugar and cholesterol.

Insoluble fiber = digestive regularity
Found in wheat bran, whole grains, celery, kale, grapes, tomatoes, potatoes, and fruit skins.
It adds bulk to stool and helps prevent constipation.

2. Why fiber matters

Higher fiber intake is linked to lower risks of heart disease, stroke, high blood pressure, obesity, diabetes, and several cancers (including colorectal, gastric, and breast).

3. How much do we need?

Adults should aim for about 25–30 grams of fiber per day, from all sources.

4. Food first, supplements second

Whenever possible, get fiber from whole foods rather than supplements.
Example: one apple has about 4.4 g of fiber and includes both soluble and insoluble fiber.

Bottom line: Aim for a mix of high-fiber foods every day—fruits, vegetables, whole grains, beans, nuts, and seeds—to support both heart health and healthy digestion.

References:
1. Not All Fiber Is Equal: What Clinicians Need to Know. -

Most of the population doesn’t consume enough fiber, and pointing them to the right type is essential for ensuring they receive its full benefits.

12/05/2026

Why Does My Body Change After Menopause?
What's really happening and why it's not all bad news

If you've noticed changes in your body shape after menopause, particularly around your middle, you're not imagining it, and you're definitely not alone. But here's something most women are never told.
Some of that change is your body doing something surprisingly intelligent.
What Happens to Oestrogen After Menopause?
When the ovaries stop producing oestrogen, your body doesn't simply switch off. Instead, it finds another way. Fat tissue, particularly around the abdomen contains an enzyme called aromatase, which converts hormones produced by your adrenal glands into a form of oestrogen.
In other words, your body redistributes some fat to where it can keep producing small amounts of oestrogen. It's not a perfect system but it's not random either.
What Does That Residual Oestrogen Actually Do?
The small amounts of oestrogen produced by fat tissue after menopause have real, measurable benefits:
• Bone protection. Women with higher post-menopausal oestrogen levels have higher bone density and lower fracture risk. Lean post-menopausal women have significantly higher rates of osteoporosis.
• Milder hot flushes. Women with very little body fat tend to experience more severe vasomotor symptoms. More fat-derived oestrogen appears to buffer these.
• Mood support. Oestrogen influences serotonin and noradrenaline pathways. Residual oestrogen may partially buffer mood changes after the ovaries wind down.
• Urogenital comfort. Oestrogen supports vaginal and bladder tissue health. Even modest residual levels make a difference.

So Should I Stop Worrying About My Weight?
Not exactly — but the framing matters. The concern with post-menopausal weight is less about the number on the scale and more about excess visceral fat and its effects on insulin, blood pressure, and cardiovascular risk.
A moderate amount of fat redistribution after menopause is physiologically normal and, to a degree, adaptive. Trying to maintain a pre-menopausal body shape through severe dietary restriction can sometimes create more problems than it solves particularly for bone health and even mental health.
The more useful question is: how is my metabolic health? blood sugar, blood pressure, cholesterol, energy, strength rather than purely what the scales say.

The takeaway
Your post-menopausal body is not failing. Some of the changes you're noticing particularly around your middle reflect your body's attempt to maintain hormonal balance after a major transition.
That doesn't mean weight doesn't matter. But it does mean that some degree of post-menopausal fat retention is biologically useful, not a personal failure.
Focus on how your body functions, not just how it looks.

11/05/2026

Most falls are preventable. Here’s what you can do today across five key areas.
Footwear
* Wear shoes with a non-slip sole and minimal, broad heel. Some people do better with a thin sole so they can feel the surface better to react quickly to uneven surfaces. Buy shoes for function ahead of looks. Have a similar style that suits you so that your brain does not have to compensate for different heels and soles.
* Avoid thongs, slip-ons, and worn-down soles
* Ensure laces, buckles, or velcro are fastened properly before walking.
* Have feet assessed regularly, especially if you have diabetes or neuropathy
Home & garden environment
* Remove loose rugs, cords, and clutter from walkways
* Install grab rails in the bathroom, toilet, and on steps
* Ensure good lighting throughout the home, use nightlights in hallways
* Keep outdoor paths clear of hoses, garden tools, and wet leaves
* Use a non-slip mat in the shower and bath
* Keep frequently used items within easy reach — avoid extreme reaching or bending
Strength & balance
* Targeted exercise reduces fall risk by up to 23% — it’s never too late to start
* Aim for at least two sessions per week of strengthening work
* Tai chi, Otago exercises, and physiotherapy-guided programs have the strongest evidence
* Practice single-leg standing at a bench or counter for 10 seconds each side or other challenging exercises daily.
* Walking is a great activity but probably is not enough if balance is already compromised
Medications
* Taking four or more medications significantly increases fall risk, ask your GP or Specialist for a medication review
* Sedatives, sleeping tablets, blood pressure medications, and some antidepressants all raise risk
* Get up slowly from chairs and beds, dizziness on standing (postural hypotension) is common
* Report any new dizziness or light-headedness to your GP promptly
Vision, continence & fear of falling
* Have your eyes tested annually, uncorrected vision doubles fall risk
* Bifocals and multifocals can distort depth perception on stairs, take care
* Rushing to the toilet is a major fall trigger, bladder urgency should be assessed and managed
* Fear of falling itself causes falls, reducing activity increases deconditioning and instability
* A physiotherapist can assess your individual risk and design a program specific to you

Gordonvale Physiotherapy provides falls risk assessments and individualised exercise programs for Aged Care Clients and anyone in the community that is noticing issues.

Contact us to book your falls prevention assessment.

06/05/2026

After 50, we naturally lose muscle mass, a process called sarcopenia. Left unchecked, it’s a major driver of falls, frailty, and loss of independence.
The good news? Resistance training is one of the most effective and underused tools we have to reverse it.
What strength training does for you
• Builds and preserves lean muscle mass
• Improves bone density and reduces fracture risk
• Dramatically cuts falls risk
• Supports blood sugar control and metabolic health
• Improves mood, sleep, and cognitive function

You don’t need a gym membership or heavy weights to get started. Resistance bands, bodyweight exercises, and everyday functional movement all count.
Two sessions a week is enough to see results.
If you’re not sure where to start or you have a health condition, joint pain, or haven’t exercised in a while, a physiotherapist or exercise physiologist can design a program that’s safe and effective for your body right now.
It’s not about going back to what you used to do. It’s about building strength for what’s ahead.

03/05/2026

When 81-year-old John tripped over last year it was a big knock to his confidence - as well as giving him a broken nose, injured shoulder and some nasty scrapes.

“I’ve been living independently and all of a sudden I’m like, 'what does that mean?'”

Within days, the Cairns Hospital Rapid Response Falls Service had sprung into action with a 14-day program in John’s home to help him be safe, independent and prevent more falls.

“Every day, including weekends, we had someone coming to the house,” said John.

“Lauren came and taught me physio exercises, Andrea talked about my mental health and about support for my wife Pat, and the occupational therapist Savannah was checking the house was safe with ramps and handrails.”

Allied Health Assistant Lynda Howarth 📸 visited John to help with exercises to him get up and down safely from sitting.

“Our team includes a geriatrician, nurses, a social worker, physiotherapists, an occupational therapist, nursing and allied health assistants, and a pharmacist,” said Lynda.

“Falls are often due to things like hazards around the home (like loose mats), rushing to the bathroom overnight and social factors. They can also be related to certain health conditions and side effects from medications (like dizziness),” said Lynda.

“By quickly working out what caused the fall, we can put strategies in place to prevent it happening again.”

The service supports older people who spend no more than one night in hospital after a fall. They link in with other services like Community Health, Hospital in the Home, the Transition Care Program, and the Queensland Ambulance Service (QAS) Falls Co-Response Program. People can access the service through a referral from the emergency department or QAS.

The Rapid Response Falls Service won an Excellence Award in March for their wonderful work. 🏆

Best of all, John hasn’t had a fall for 6 months. 🙌🙌🙌

“The one word I have for their service is ‘reassuring’. They’re very reassuring, and you know you’re in good hands,” said John.

📸 Lynda Howarth, Allied Health Assistant with John Clark and Laura Lehmann, Senior Social Worker at John’s home.

06/04/2026

April Falls Month | How to Access a Falls Prevention Physio Program
Not sure how to get started with falls prevention?
Here's how to access physiotherapy in Cairns and Far North Queensland — there are more options than most people realise.
See your GP first.

A GP can set up an Enhanced Primary Care (EPC) plan, which provides Medicare rebates for up to 5 allied health sessions per year — including physiotherapy. If falls risk is linked to a chronic condition, this is often the first step.

Aged care funding
If you or a family member receives aged care services, falls prevention physio may already be covered:

Home Care Package — can fund in-home or clinic-based physio
My Aged Care — call 1800 200 422 or visit myagedcare.gov.au to find out what you're eligible for
CHSP (Commonwealth Home Support Programme) — covers lower-level support including allied health

DVA cardholders
Gold and White card holders can access physiotherapy and exercise physiology with no out-of-pocket cost — no EPC plan needed, just a GP referral.

Queensland Health
Community health physiotherapy is available through Queensland Health for eligible patients — speak to your GP about a referral to Cairns North Community Health.

NDIS
If you're under 65 with a disability affecting your balance or mobility, falls prevention physio can be funded under an NDIS plan.
Private health insurance
Most extras covers include physiotherapy rebates — check your policy for annual limits.

Self-referral
You don't always need a referral! Private physio practices, including ours accept self-referrals. If you're concerned about your balance or fall risk, you can call us directly.

06/04/2026

Let's Talk About Falls

April is falls month. Did you know injury from falls cost about $5.4 billion each year? Every 3 minutes an older Australian is hospitalized because of a fall. Apart from the human toll, this is a growing financial cost on our health care budget.

Falls don't just happen. There are signs:
- Holding onto furniture when moving around
- Unexplained bruising
- Dizziness or unsteadiness
- Changes in confidence or mobility
- Near falls

If you notice any of these yourself or in someone you care about, start the conversation. Early action makes a real difference.

As physiotherapists, falls prevention is at the heart of what we do, from personalised strength and balance programs, to home safety advice and equipment recommendations. Evidence shows targeted exercise can reduce falls risk by up to 23%.