Category: Health

When it comes to exercise, training and overall performance, we want to aim to get the most out of our bodies. This means fueling for the work, ie exercise, we are about to do. Regardless of whether your goals are performance or maybe weight loss related. 

At the end of the day, if we give our bodies the fuel they need to perform, we will feel stronger during exercise and also feel better after, because our recovery is improved. We will also not feel like we want to eat everything and anything in sight for the remainder of the day- a common challenge in those who skip that pre-exercise snack or meal. Ultimately, this will lead to us being happier, stronger and faster- if that is what you want 😉 

So what exactly should we aim to eat before our exercise sessions? 

Our body’s primary source of fuel during exercise are carbohydrates. This means that we want to aim to eat easily digestible and low fiber carbohydrates before our exercise session. The options are endless but here are some examples 

– Toast with peanut butter 

– Banana 

– Granola or oat bar 

– Oats with banana 

– Hot cross bun 

– Rusk 

And if you are someone that really struggles when it comes to fueling before workouts, especially early in the morning, then something like some jelly sweets can also do the trick! Easily digestible carbohydrates, that you can get down are the most important thing! 

It is important to note that the quantity of your pre-session fuel does depend on what you are about to do. For example if you are about to go out and run easy for 20 minutes, you will not need to eat as much as someone who is about to go out and run a marathon. 

In summary, make sure that you always fuel before your sessions because it will help you get the most out of your training and you will also feel a lot better for it! 

Our body’s primary source of fuel during exercise are carbohydrates. Our body does have some storage of carbohydrates in our liver and muscles, but these stores are limited, which means, if we are out for longer periods of time, we want to make sure to fuel the exercise we are doing. This means eating carbohydrates. 

Generally it is recommended to start fueling workouts if they are longer than about 1 hour 15 minutes. 

Remember to always eat something before exercising as well! 

So, what should we eat and how much should we eat to ensure that those energy levels stay topped up? 

1. Timing 

You want to try to aim for small, frequent feeds to make your life easier. Aim to have something small to eat every 20-30 minutes. This will make it easier for you to get in what you need. 

2. Quantity 

The quantity of carbohydrates varies from person to person because we all have different tolerances and it is also dependent on body weight. A good guide to follow is aiming to take in 0.8-1g of carbohydrates per kg of body weight per hour of exercise. 

For reference: 

• 1 medium banana contains about 15g of carbohydrates 
• 1 standard oat bar contains about 15-20g of carbohydrates 
• Most gels contain about 20g of carbohydrates 
• 1 medjool date contains about 5g of carbohydrates 
• 1 slice of bread contains about 15g of carbohydrates 

An example: 

Karla weighs 60kg so she should aim for about 48g-60g of carbohydrates per hour, split up. 

She chooses to fuel with bananas and gels. A medium banana contains about 15g of carbohydrates and her gel contains 25g. So she will have one or the other every 20min, which will give her an hourly carbohydrate intake of 55g of carbohydrates. 

P.S. Remember to stay hydrated! see our next post! 

When it comes to fuelling for performance, one thing that many tend to forget about is hydration! 

Adequate hydration is crucial to optimise performance. 

When we speak of hydration we need to look at both overall fluid intake, as well as electrolyte replenishment because when we sweat we don’t just lose liquids, we also sweat out electrolytes such as sodium/potassium/calcium. 

Electrolytes have a variety of functions. They play a role in muscle contractions, carbohydrate absorption, maintaining overall homeostasis (balance) in the body and they also play a role in nerve signalling! 

So where does one start? 

1. Ensure adequate overall fluid intake 

A very general rule of thumb is to try and aim for about 500ml of liquids per hour. However this is very dependent on individual sweat rate and also the conditions in which one is exercising. If it is hot and humid, overall fluid requirements will be a lot higher than in cooler conditions. Tip: sip on your liquids versus drinking large quantities at once. 

2. Look at adding sodium/electrolytes to optimize your hydration strategy. 

The composition of our sweat varies from person to person and the only way to really know how much sodium one loses per liter of sweat, is to do a sweat composition test. Some lose around 500 mg of sodium per liter of sweat and some lose as much as 2000 mg per liter. 

Some signs of being a more ‘salty’ sweater are: cramping when it is hot or salt residue marks on clothing or skin after exercise. 

If this is you, then you are likely to benefit from including more electrolytes into your hydration strategy. 

In summary, to get the most out of your fuelling strategy, you want to make sure that you are getting in enough carbohydrates per hour, while also meeting hydration requirements in terms of overall fluid intake as well as electrolyte intake. 

A good night’s sleep is essential for overall well-being. Yet, many couples find themselves struggling with disrupted rest due to snoring, tossing and turning, or differing sleep schedules. Enter the ‘sleep divorce’, a growing trend where partners choose to sleep in separate beds or even separate rooms to prioritise quality rest. But does sleeping apart strengthen or weaken a relationship?

Why More Couples Are Choosing a ‘Sleep Divorce’

While the term may sound dramatic, sleep divorce doesn’t mean the end of intimacy. It simply acknowledges that different sleep needs can impact health and happiness. Studies show poor sleep is linked to increased stress, irritability, and relationship tension. Sleeping separately can help couples wake up refreshed. Better rest means a better mood, more patience, and greater relationship satisfaction.

Common reasons couples opt for a sleep divorce include:

• Snoring or sleep apnea – One partner’s loud snoring can make restful sleep impossible for the other.
• Different sleep schedules – Shift work, late-night habits, or early morning routines can cause disruptions.
• Restlessness – Tossing, turning, or frequent trips to the bathroom may wake the other partner.
• Temperature preferences – Some prefer a warm, cosy bed, while others need a cooler sleeping environment.

The Benefits of Sleeping Separately

For many couples, separate sleeping arrangements bring noticeable benefits, such as:

Better Sleep Quality: Without constant disturbances, both partners can experience deeper, uninterrupted sleep, leading to improved mental and physical health.

Reduced Conflict: Poor sleep can lead to irritability and tension. Well-rested partners may find they communicate more effectively and handle disagreements with greater patience.

Increased Intimacy: When both partners feel rested, they may have more energy and emotional bandwidth to invest in their relationship, making time together more meaningful.

Personal Space: Separate sleeping arrangements allow each person to create a sleep environment that suits their needs, from preferred bedding to room temperature.

Will Sleeping Apart Hurt Your Relationship?

For some, the idea of sleeping separately feels like an emotional disconnect. However, experts suggest that the key to maintaining intimacy lies in communication and intention.

If couples agree that separate sleeping arrangements are about better sleep, not emotional distance, they can still prioritise physical closeness in other ways, such as cuddling before bed, spending quality time together, or maintaining a strong emotional connection during waking hours.

Finding the Right Sleep Solution for Your Relationship

A sleep divorce isn’t for everyone. Some couples prefer to find alternative solutions, such as using white noise machines, separate blankets, or trying sleep aids for snoring. But if separate beds or rooms work best, it’s important to frame the change as a decision that benefits both partners rather than a sign of trouble in the relationship.

Ultimately, every relationship is unique, and sleep should be a source of restoration, not resentment. If sleeping apart leads to better health, mood, and relationship satisfaction, then a sleep divorce may be just what you and your partner need for a happier, healthier life together.

If you often feel like you’re bottling up your emotions and struggle to get your feelings onto paper, you’re not alone. Expressing emotions can feel challenging, especially when they’ve been building up for a while. Journaling is a great way to release pent-up feelings, process your thoughts, and create space for healing. But where do you begin? To help you get started, here are 10 journal prompts designed to guide you through the process and help you tap into your emotions, one step at a time.

1. How Are You Feeling Right Now?

Before diving into any deep reflections, take a moment to simply check in with yourself. How are you truly feeling at this moment? Write down any emotions that come to mind, no matter how big or small. Getting everything out on paper is the first step toward understanding your inner world.

2. What Have You Been Avoiding?

Sometimes, the emotions we bottle up are the ones we avoid facing. Is there something you’ve been pushing aside? Whether it’s a conversation you don’t want to have or an unresolved issue, writing about what you’ve been avoiding can help you gain clarity and take the first step toward addressing it.

3. What Does Your Inner Critic Say?

We all have that inner voice that can be harsh or self-critical. What have you been over critiquing yourself about lately? Is it feeding you doubts or insecurities? Write down the negative things you’ve heard from your inner critic and challenge them. Are these thoughts helpful or true? Let your journal be a space to silence that voice and replace it with more compassionate self-talk.

4. When Was the Last Time You Felt at Peace?

Think back to a time when you felt completely at ease whether it was during a quiet afternoon, a vacation, or simply when you were in the company of loved ones. What were you doing, and how did it feel? Writing about moments of peace can help you reconnect with the calm within and remind you that it’s possible to find balance again.

5. What’s Weighing on Your Heart Right Now?

If you’re feeling heavy or burdened, it’s time to release that emotional weight. Take a moment to identify what’s weighing on your heart whether it’s a relationship, a personal struggle, or something else. Writing about it can help you understand why it’s affecting you so deeply and how you might begin to let it go.

6. How Do You Deal with Stress?

Everyone copes with stress differently, but how do you cope? Do you bottle it up until it’s overwhelming, or do you have healthy outlets? Reflecting on your current coping mechanisms can help you assess whether they’re helping or hurting your emotional well-being. Use your journal to explore alternative ways to manage stress, like deep breathing or talking to a friend.

7. What Would You Tell Your Younger Self?

Reflecting on your past can be an emotional yet insightful exercise. If you could go back in time and give advice to your younger self, what would you say? This prompt can bring up feelings of nostalgia, regret, or pride, and writing it down can help you gain perspective on your growth and resilience.

8. What Would You Do If You Weren’t Afraid?

Fear is one of the biggest things that keeps us from being true to ourselves. Write about what you would do if fear didn’t hold you back from pursuing a dream, setting a boundary, or speaking your truth. Imagining life without fear can give you the courage to take small steps toward letting go of what’s holding you back.

9. What Does Self-Love Look Like to You?

Self-love is essential for emotional well-being, but what does it look like in your life? Is it taking time for self-care, speaking kindly to yourself, or setting healthy boundaries? Journaling about what self-love means to you can help you develop a deeper understanding of how you nurture yourself and where you might need to improve your self-image.

10. What Are You Grateful For Right Now?

Even when emotions feel overwhelming, there are always things to be grateful for. Take a moment to focus on the positive aspects of your life. Write about the people, experiences, or little moments that bring you joy. Gratitude can shift your perspective and help create emotional balance, even in challenging times.

Journaling can be a powerful tool for processing emotions and fostering self-reflection. While it may feel difficult at first, using these prompts regularly can help you unlock your emotions and create a deeper connection with yourself. With each word, you may find that your bottled-up feelings begin to flow freely, allowing you to release them and move forward with more clarity and peace. So grab your journal, let your emotions out, and start your journey toward emotional freedom today.

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.