Category: Health

Tips to help you reach your goals even if your new year’s resolutions failed.

We are nearly a third way through the year and while many would have started the year off strong, with good intentions and big new year’s resolutions, the reality is that only about 10% successfully stick to their resolutions for that whole year. Not quite the success rate we hope for when we start on the first of January.

The reasons behind this vary but the biggest culprits are simply setting vague, unrealistic goals, without an action plan. In order for long term change to take place, we need to set smart goals. What does this mean?

Our goals should be specific, measurable, achievable, relevant and time bound.

Specific: What exactly do we want to achieve and how can we achieve this?

Measurable: How do we measure progress to make sure that we are making progress?

Track and journal your journey!

Achievable: This is a big one! We need to be realistic with ourselves instead of setting

goals that are unrealistic for us and our lifestyle. And that is not to say that we shouldn’t

dream big but we need to take it one step at a time and progress this gradually. Start

small!

Relevant: Are the goals that we are setting in line with our lifestyle and priorities? Setting

a goal that does not fit into your current lifestyle will be very difficult to achieve so make

sure that you choose wisely!

Time bound: This is important to know if we are on track and whether what we are

doing is working! BUT don’t be too rigid about this! It’s important to be flexible in our

journey towards a goal. Don’t quit if something doesn’t go according to plan. Learn to roll

with the good and the bad, adjust and keep going!

Extra tip: Get yourself an accountability partner. Team work makes the dream work!

In summary we should rather start small and aim to make slow and sustainable changes that we can take into our lifestyle for years to come.

Some great nutrition and fitness based things we can start with are:

(And remember you don’t have to do them all. Pick one or as many as you like. The

most important thing is that you are consistent with it!)

● Drink more water. Aim for 250ml per every 10kg of body weight. Buy yourself awater bottle to hold yourself accountable

● Try to eat more vegetables. Ideally we want to aim for 2-3 cups of vegetables per day. But again, if you are currently eating zero vegetables, then build towards the 2-3 cups. Anything is better than nothing if that is what you are coming from.●

● Try to eat regular, well balanced meals and snacks ie make sure all your meals and snacks contain a source of carbs and protein.

● Increase your daily movement. Whether that be increasing your average daily steps, going to a gym class or aiming to play with your kids more!

And lastly remember that while we are all ‘outcome driven’ we also need to remember that it’s who we become in the process and journey towards becoming the best version of ourselves that is important too!

Our gut plays an integral role in our overall health. It is where our food/nutrients are digested and absorbed.

It is where over 70% of our immune system is found, which helps us fight against infections and inflammation and it has also been found to play an integral role in mental health because of it’s link with our brain- ever heard of the brain-gut-axis?

We have millions of bacteria in our gut which are known as our gut microbiome. Some of these are beneficial and some are not. The good news is that there are many things we can do to support our gut and overall gut microbiome health.

1.Include more plant based foods in your diet

Plant based foods contain a variety of fibre and prebiotics, which provide our gut bacteria with the fuel that they need to thrive.

We want to aim for about 25-30g of fibre per day.

Tip: try to eat 25-30 different plant foods per week. This will provide you with a variety of types of fibre and micronutrients.

Examples of plant based foods are:

● Whole grains (when choosing your whole grain products, choose ones with a fibre content of >6g per 100g)

● Fruit: aim for 2 servings a day

● Veg: aim for 2-3 cups per day

● Nuts

● Legumes

Remember to eat the rainbow-  different coloured whole foods all contain different nutrients that give our bodies everything they need to thrive!

2. Include probiotics on a regular basis.

Probiotics are live bacteria that support gut health ie the good bacteria. These can be found in fermented foods such as fermented dairy and fermented veg like sauerkraut/kimchi/ pickles orkombucha.

What else can we do to best support our gut health?

○ Limit processed foods

○ Limit high sugar foods/drinks

○ Limit alcohol as it can disrupt digestion

○ Manage stress

○ Get adequate rest

○Exercise incorporating the above has been found to yield positive results on gut health, overall inflammation, digestion, energy levels as well mental health!

We know that afternoon slumps can happen! Here we explain what might be causing them and also give some amazing snack ideas and strategies for avoiding those sugar crashes!

Key Causes of Afternoon Fatigue

1. Blood-sugar spikes and crashes – refined carbs (those takeaway fries or waffles!) and sugary snacks can cause a quick rise in blood sugar, followed by a sharp drop, leaving you feeling exhausted.
2. Dehydration – even mild dehydration can lead to fatigue, headaches and brain fog. We recommend reading our article here, with helpful tips to getting your water intake in!
3. Poor meal timing – skipping meals or eating too many simple carbohydrates at lunch can lead to energy crashes later.
4. Lack of protein and fibre – meals low in protein and fibre don’t provide lasting energy, leading to hunger and fatigue soon after eating.
5. Circadian rhythms – your body’s natural clock dips in the early afternoon, causing drowsiness. So we need to aid our body and brain to shake out the afternoon fog!

Here are some great snacks and foods that will help keep you energised through the afternoon and avoid those slumps!

1. High-Protein, Low-Sugar Snacks

• Greek yoghurt with nuts and seeds
• Boiled eggs with avo slices
• Cottage cheese with cucumber slices

2. Healthy Fats for Brain Function

• A handful of almonds or walnuts
• Sliced apple or celery with peanut butter
• Avocado on whole-grain crackers

3. Fibre-Rich Options to Maintain Blood Sugar Balance

• Hummus with veggies like carrots, celery, cucumber or baby tomatoes
• Chia seed pudding with unsweetened almond milk
• High-in-fibre seed crackers with sugar-free nut butter

4. Slow-Release Carbohydrates for Lasting Energy

• A smoothie with spinach, banana, protein powder and flaxseeds (try this recipe here. )
• Roasted chickpeas with spices
• Whole-grain rice cakes with cottage cheese

Need some help with meal-planning for the work week? Read this article which offers five interesting ways to use a simple tin of tuna, here. Or make this base salad and then try these five different creative ways to eat it, here.

Other simple strategies like maining sure you have a balanced meal plan, drinking your 2+ litres of water a day, timing and managing your caffeine intake and being mindful of your sugar intake will all make a difference. We at Medshield are also all about movement! So we recommend taking a short walk around the block or having a standing or walking meeting with a co-worker to reignite some energy!

Notice yourself getting tired, headache-y or struggling to focus throughout the day? Dehydration could be the cause! There’s one way to know – make sure you’re drinking your 2 litres of plain water a day! We know that might sound easier than it is in practise, but don’t worry – we’ve got your back with these creative ways to increase your water intake!

We all have that colleague who manages to chug water down through their Stanley cup all day without blinking. If you’re struggling to get your hydration intake to optimal levels, try these tricks to feeling better and more energised!
Did you know that studies have shown that even mild dehydration – as little as 1-2% loss of body water – can impair cognitive performance, mood and energy levels?
Your brain is approximately 75% water and when hydration levels drop, you may experience difficulty concentrating, dizziness or fatigue.

Here’s more information on how dehydration affects your focus and energy levels.

Reasons to drink your water!

Research indicates that dehydration can reduce short-term memory, reaction times and overall cognitive function. Without enough water, your blood volume decreases, leading to reduced oxygen flow to your brain and muscles, making you feel tired more quickly. A common side effect of dehydration is headaches, as the brain temporarily shrinks due to fluid loss, pulling away from the skull. Studies suggest that even mild dehydration can lead to increased feelings of anxiety, irritability and stress.

Ready to boost your intake? Try these tricks to get your two litres of water in per day:

  1. Infuse your water with flavour
If plain water doesn’t appeal to you, try Infusing your water with slices of lemon, lime, cucumber, or berries, which can make    drinking water more enjoyable while adding a little boost dose of vitamins.

2. Set hydration reminders
   Use your phone to remind you to take sips throughout the day. There are several hydration-tracking apps, such as Aquaalert, Waterlogged or Hydro Coach that can help you stay accountable.

3. Eat hydrating foods
   Did you know that food can contribute to your daily water intake? Think watermelon or cucumbers, which have high water content and can supplement your hydration needs.

4. Drink herbal teas
   Herbal teas are an excellent way to increase your fluid intake while also providing additional health benefits. Chamomile, rooibos and peppermint teas are caffeine-free and hydrating. Remember that green tea contains caffeine!

5. Follow the “one-for-one” rule
   If you’re a coffee or tea drinker, balance each caffeinated beverage with a glass of water to prevent dehydration.

6. Invest in a reusable water bottle
   It doesn’t have to be a Stanley, but keeping a water bottle with you throughout the day serves as a constant reminder to sip. Opt for an insulated bottle to keep your water cool and refreshing.

7. Make it a habit
   Start your morning with a glass of water, drink a glass before each meal and set hydration goals throughout the day to ensure consistency.

Drinking enough water throughout the day is one of the simplest, most affordable and effective ways to maintain your energy and focus. If you drink enough plain water regularly but you’re still experiencing the symptoms that present with dehydration, we recommend consulting with your medical doctor.

Tips to help you reach your goals even if your new year’s resolutions failed.

We are nearly a third way through the year and while many would have started the year off strong, with good intentions and big new year’s resolutions, the reality is that only about 10% successfully stick to their resolutions for that whole year. Not quite the success rate we hope for when we start on the first of January.

The reasons behind this vary but the biggest culprits are simply setting vague, unrealistic goals, without an action plan. In order for long term change to take place, we need to set smart goals. What does this mean? Our goals should be specific, measurable, achievable, relevant and time bound.

Specific: What exactly do we want to achieve and how can we achieve this?

Measurable: How do we measure progress to make sure that we are making progress? Track and journal your journey!

Achievable: This is a big one! We need to be realistic with ourselves instead of setting goals that are unrealistic for us and our lifestyle. And that is not to say that we shouldn’t dream big but we need to take it one step at a time and progress this gradually. Start small!

Relevant: Are the goals that we are setting in line with our lifestyle and priorities? Setting a goal that does not fit into your current lifestyle will be very difficult to achieve so make sure that you choose wisely!

Time bound: This is important to know if we are on track and whether what we are doing is working! BUT don’t be too rigid about this! It’s important to be flexible in our journey towards a goal. Don’t quit if something doesn’t go according to plan. Learn to roll with the good and the bad, adjust and keep going!

Extra tip: Get yourself an accountability partner. Team work makes the dream work!

In summary we should rather start small and aim to make slow and sustainable changesthat we can take into our lifestyle for years to come.

Some great nutrition and fitness based things we can start with are:

(And remember you don’t have to do them all. Pick one or as many as you like. The most important thing is that you are consistent with it!)

1. Drink more water. Aim for 250ml per every 10kg of body weight. Buy yourself a water bottle to hold yourself accountable
2. Try to eat more vegetables. Ideally we want to aim for 2-3 cups of vegetables per day. But again, if you are currently eating zero vegetables, then build towards the 2-3 cups. Anything is better than nothing if that is what you are coming from.
3. Try to eat regular, well balanced meals and snacks ie make sure all your meals and snacks contain a source of carbs and protein.
4. Increase your daily movement. Whether that be increasing your average daily steps, going to a gym class or aiming to play with your kids more!
5. And lastly remember that while we are all ‘outcome driven’ we also need to remember that it’s who we become in the process and journey towards becoming the best version of ourselves that is important too!

Juicing has been around for a while now in the wellness industry. Mainly claiming to flush the body of toxins and improve overall health and well being – But are these claims accurate?

Firstly, it is important to look at our bodies and how they are designed. We are lucky enough to have our own complex and very versatile detox system and our body is able to detox itself all on its own.

Here’s how:

• The Liver:

It is the biggest gland in our body and has about 1500mL of blood circulating through it per minute. Looking at detoxification specifically: The liver is responsible for the detoxification of substances such as drugs and alcohol and it also removes bacteria and debris from the blood through filtering it.

• Our gut

Our gut lining provides the initial barrier to toxins/bacteria etc, preventing them from entering our blood stream. Our digestive tract is also where about 70% of our immune system is found.

• Kidneys:

The kidneys are like our body’s own filter system. Our blood is constantly filtered through them in order to maintain the balance of fluid and electrolyte levels. Basically they filter out what the body does not need, thereby maintaining a balance.

___

As you can see these are some very complex organs we have, and they each have a very specific function enabling our body to function optimally and to be detoxed all on its own without the assistance of juicing. What needs to be said though is that this does not mean that we can eat anything we want and not be conscious of what we put into our bodies. We want to eat a wholesome, well balanced diet to best support our body to function at its best.

This means having a good variety in our diet, eating well balanced meals made up of whole grain carbohydrates, lean protein and plenty of vegetables as well as making legumes, fruit, and unsaturated fats a part of our daily diet. There is no quick fix when it comes to being healthy and only through making permanent lifestyle changes can we ensure that our body will function at its full potential.

Live a healthy and well balanced life and your body will thank you for it!

We always talk about what we need to eat in order to be healthier. But how we eat is just as important.

Eating mindlessly and too quickly for example can affect digestion, nutrient absorption and overall feeling of wellbeing.

So what can we do to get the ‘how’ right?

1. Slow it down and chew each bite of food at least 5 times.

Try to avoid rushing meal times as this results in eating too quickly, therefore not chewing food properly and thereby affecting overall digestion because your body simply does not have enough time to process the food and initiate the pathways for digestion.

Did you know that eating too fast can also affect your overall portion sizes because your body needs some time to signal to your brain that you are full. Eat too quickly and you might be eating more than you actually need to, to reach satiety.

Tip: Put your cutlery down in between each bite and take a breath if you struggle to slow down!

2.Remove distractions

Watching tv, scrolling social media or doing something else during meal times also affects our body’s ability to register when we are full. Try to minimize any distractions, sit down at a table and keep meal times as free of noise as possible.

3.Checking in in terms of hunger and satiety

Being mindful around whether or not we are hungry, is a great exercise to be in tune with what our bodies are telling us in terms of hunger and satiety. For example, ask yourself whether you are satisfied, slightly full, very hungry or peckish. Determining where we are at, can help make more mindful food choices as well as better overall portion choices.

4. Take note of the taste and the texture of the food that is being eaten.

Taking note of the taste and texture of meals and the food that we eat has been shown to also positively affect portion sizes as well as overall relationship with food because it encourages eating mindfully as opposed to mindlessly.

Implementing all of the above tips can have a significant impact in how we eat and approach food, to help us be healthier and live a more mindful life.

Sometimes it can feel overwhelming to sift between the fad diets, juice fasts and ever-changing fitness trends to cut through to the essence of what it means to “live a healthy lifestyle”. We’re here to help you get the basics right, so that you can build your tailor-made healthy-living programme from there. No matter who you are, these tips can help you to start living a healthier lifestyle today.

Lifestyle diseases affecting many South Africans today – such as heart disease, diabetes, hypertension and obesity – can be avoided by prioritising everyday well-being and including conscious lifestyle choices, like physical activity and nutritious eating. Those New Year’s resolutions may feel like they were made a lifetime ago and most of them fade because they are not sustainable. Here, we help give you the groundwork to create a sustainable healthy lifestyle with these key focus areas.

1. Eating for long-term health
   We know that what you eat directly affects your immune function, energy levels and long-term health. A well-balanced diet should include whole foods (fruits, vegetables, lean proteins, whole grains and healthy fats), limited processed foods (refined sugar, trans fats, high-sodium snack), portion control and healthy hydration (at least 2 litres of water per day). .
2. Move your body daily
   Regular exercise has been proven over and over again to support overall health, immune functioning and improve mental health too. The World Health Organisation recommends a minimum of 150 minutes, with an ideal of 300 minutes of exercise per week, including activities like walking, cycling, swimming. The WHO also recommends that everyone does a minimum of two strength training sessions per week to support muscle health and mobility classes such as yoga, pilates or stretching to reduce risk of injury.
3. Get quality Zzzzs
   Sleep is essential for recovery, brain functioning and overall immunity. Aiming for anything between 7-9 hours of good quality sleep per night is recommended. This is easier to establish when creating a bed-time routine which includes a cool, calm environment and reducing screen time before bed.
4. Prioritise mental well-being
   Chronic stress has been proven to lead to higher blood pressure, anxiety and digestive issues. Stress management is not only possible, but essential for all of us to incorporate into our daily lives through tools and techniques that help create overall well-being. Meditation or deep breathing for relaxation can be done at any point throughout the day, but we recommend incorporating this into your wake-up and bed-time rituals. Journaling or talking to a friend or professional therapist can also help alleviate feelings of loneliness or isolation and increase mental wellness.
5. Schedule your check ups
   And actually go! Preventative screenings and measures mean that you’ll stay on top of your health and know when something changes. Annual check-ups with your GP as well as screenings for cholesterol, blood pressure and glucose levels are a great way to assess your health regularly. Make sure that you and your family also have all the recommended vaccinations (including HPV for women). And if at any point, you suspect something may not be 100%, consult your medical doctor.

The journey to a healthy lifestyle isn’t about quick fixes or extreme restrictions, it’s about building habits that you can sustain for life. Start small, stay consistent and remember that progress is more important than perfection. Before making any big lifestyle changes or new exercise programmes, we recommend consulting with your medical doctor and speaking to a certified dietician through ADSA.

Impact of stress on our body and nervous system (and the actions we can take to regulate our nervous system)

Stress is something we all encounter in our day to day. Life is fast paced and rushing from one thing to the next, often under pressure, is something that has become the norm. But this norm can have detrimental effects on our health and we want to try to manage our stress better so that we can help our bodies be at their best

When we are stressed, our body turns on the ‘fight- or flight’ response ie our body is preparing us for a ‘fight’. Stress hormones increase, muscles start to tense up, blood pressure and heart rate increases and bodily functions that are not required for ‘fight’ are down regulated. – digestion for example!

While this response is useful in situations where we indeed need the above, it can have negative effects on our health and well being in the long run if we don’t learn to come out of it and to decompress and relax.

But how can we do this and help our bodies to ‘just chill’? Here are some tips!

1. Breathe!
   Deep belly breathing activates our ‘rest and digest’ nervous system. Try to do some breath work or give box breathing a try. Breathe in for 4 counts, hold the breath for 4 counts, breathe out for 4 counts, hold for 4 counts and repeat at least 5 times.
2. Mindfulness and Meditation
   Regular meditation practises and mindfulness work such as journaling has been found to positively affect overall stress levels
3. Movement
   Movement, regardless of what it looks like, increases endorphins aka happy hormones and down regulates the stress response. Try for 15minutes daily!
4. Time in nature
   Time outside has significant effects on our overall health and well being. Something as simple as going outside into the sun for a few minutes or walking on grass barefoot can put you into a more relaxed state.
5. Sleep/overall rest
   Sleep is crucial for overall health. We want to aim for about 6-8 hours per night.

Implementing some of these things can have a significant effect on overall stress levels. A little goes a long way and it’s all about making small, sustainable changes for our health!