Category: Health

As we edge towards the end of the year, many people experience a sense of ‘end-of-year fatigue’, common in highly stressful work environments and industries. But what if you or a loved one or colleague is experiencing something one severe than that? Actual burnout?
Below we draw attention to the signs and symptoms of real burnout and outline what steps you can take towards healing if you’re the individual experiencing it as well as how you can support someone going through burnout. Read more below.

While end-of-year (EOY) fatigue can be equated to a general sensation of ‘tiredness after a busy year’, burnout is an entirely different issue with significant mental, physical and emotional consequences. Knowing the difference between the two is essential in taking the right steps towards healing, recovery and support.

 The difference between EOY fatigue and burnout:

Fatigue is a temporary feeling of tiredness or low energy, usually relieved by rest or a change in routine, like a long-weekend off or holiday, a new exercise routine or a few lifestyle changes.
In contrast, burnout is a state of chronic stress that goes unchecked and leads to emotional, mental and physical exhaustion. Burnout not only impacts work performance, but a person experiencing burnout will have impaired daily functioning and a breakdown in relationships, according to research published in the Journal of Occupational Health Psychology.

Symptoms of burnout:

• Chronic fatigue that does not improve with rest.
• Frequent headaches or muscle and body pains.
• Disruptive sleep, insomnia or excessive sleep. 
• Feeling detached or cynical towards work or other responsibilities.
• A decreased sense of self worth or self esteem.
• Feelings of helplessness.
• Increased irritability and frustration. 
• Reliance on unhealthy coping mechanisms, like alcohol, drugs, junk food, etc
• Socially isolating. 

 What to do if you’re experiencing burnout:

1. Acknowledge what you’re going through – denial can only worsen the situation. 
2. Reach out for help – talk to a trusted colleague or family member or psychologist. 
3. Set boundaries – setting boundaries can help you reclaim personal time and not take on any additional or new commitments. 
4. Prioritise self-care – include meditation, relaxing exercises like yoga and breathing exercises into your daily routine. 
5. Seek medical help – you may need medical intervention and your medical doctor may work with a psychologist or psychiatrist to help through this process. Sometimes patients are prescribed antidepressants, anti-anxiety or mood-stabilising medications as well as behavioural cognitive therapy. 

What to do if a loved one or colleague is experiencing burnout:

1. Be a supportive listener – be empathetic and allow the person struggling to know that their feelings are valid. 
2. Encourage professional support – while you can be an empathetic ear, it’s likely that the person struggling needs professional advice, support and even medical treatment. A professional can help them develop coping strategies and a plan towards recovery. 
3. Check-in regularly – these check-ins can truly help someone on their journey to recovery. 

If burnout is accompanied by depression, anxiety or thoughts of self-harm, it’s important to seek medical attention immediately. Early intervention with a medical professional can help prevent long-term mental health issues and provide a necessary treatment plan.

When it comes to exercising, having the right footwear is just as important as your workout routine. Whether you’re walking, running, or hitting the gym, the shoes you wear can significantly impact your performance, comfort, and injury prevention. Here’s a guide to help you choose the best shoes for your specific needs.

1. Walking Shoes: Comfort for Every Step

Walking shoes are designed to provide stability and cushioning, making them ideal for errands, casual strolls, and light exercise. When choosing walking shoes, look for a pair with moderate cushioning to absorb impact without being overly soft. Ensure the shoes fit well in width, offering comfort without squeezing your feet. A low heel-to-toe drop (4-8 mm) is preferable, promoting a natural stride.

2. Running Shoes: Finding Your Perfect Fit

Running is a high-impact activity that requires shoes tailored to your specific gait and foot shape. Running shoes come in various types, such as neutral, stability, and motion control. Consider your running style and foot strike when selecting cushioning. For long-distance runners, maximalist shoes with high cushioning offer extra shock absorption. On the other hand, minimalist shoes with lower cushioning may appeal to those seeking a more natural feel. Pay attention to the heel-to-toe drop, with higher drops (8-12 mm) suiting heel strikers and lower drops (0-6 mm) benefiting midfoot or forefoot strikers.

3. Cross-Training Shoes: Versatility for the Gym

Cross-training shoes are designed for various activities, including gym workouts, aerobics, and HIIT sessions. These shoes offer a balance of support, flexibility, and cushioning, making them versatile for different exercises. Opt for shoes with moderate cushioning to absorb shock without compromising stability. A wide base and snug fit in the midfoot are essential for lateral movements and strength training exercises.

4. Hiking Shoes: Ready for the Outdoors

If you’re planning to hit the trails, investing in a good pair of hiking shoes or boots is essential. Hiking footwear offers varying levels of support and protection, depending on the terrain. Look for shoes with enough width to accommodate your toes without slipping. Cushioning should be chosen based on the distance and terrain; long treks may require more cushioning for shock absorption. For rugged terrain, opt for hiking boots with ankle support and aggressive tread patterns for better grip.

5. Specialty Shoes: Tailored for Specific Activities

Certain activities, like weightlifting, dance, and yoga, require specialty shoes designed to enhance performance. Weightlifting shoes, for example, feature a stiff sole and elevated heel for stability during lifts. Dance shoes offer flexibility and light cushioning for precise movements. Yoga shoes are often minimalist, with grippy soles that provide traction on the mat.

Choosing the right shoes for your exercise routine is crucial for comfort and performance. Always try on shoes at the end of the day when your feet are slightly swollen, and replace them regularly to ensure they continue to provide the support and cushioning you need. Whether you’re walking, running, or lifting weights, the right pair of shoes can make all the difference in your fitness journey.

Ever found yourself in a situation where your anxiety can feel overwhelming? This method is a great way to centre yourself and find a feeling of calm. Here we explain what the Tapping Method is, how it works and how to do it.

A study published in the Journal of Nervous and Mental Disease found that participants who practised Emotional Freedom Techniques (EFT) reported significant reductions in anxiety and distress. The tapping process is believed to calm the amygdala, the brain’s fear centre, allowing individuals to process their emotions more effectively.

So what is The Tapping Method?
It’s a therapeutic technique that combines cognitive therapy and exposure therapy with acupressure and works when a person taps on specific points on their body while focusing on specific thoughts or feelings.

Practising the Tapping Method
1. Start by identifying a specific cause of anxiety or concern, for example, this can be something like a fear of failing while giving a presentation to your manager or feelings of claustrophobia and lack of control while being on an aeroplane.

2. Create a self-affirming statement that can help you in times like this, for example, ‘Even though <insert cause of stress> makes me feel anxious, I completely accept myself.’

3. Begin the tapping process by using your fingertips to tap certain parts of your body while repeating the statement to yourself.
Start with:

• The temples
• The forehead
• The beginning of the eyebrows
• The side of your eyes
• Under your eyes
• Under your nose
• Chin / jawlines
• Collarbone
• Shoulders
• Arms, alternating

Continue to repeat the process until you start to feel calmer.

Many people are affected by stress and anxiety at some point in their lives. If this feeling becomes persistent, consult with your medical doctor about medical or therapeutic options available to you. Do a self check-in. Read this article explaining how to start here: https://medshieldmovement.co.za/5-great-self-check-ins-for-world-mental-health-day/
See that someone else may be in distress, read this article on how to help others in a crises: https://medshieldmovement.co.za/how-to-support-someone-in-crisis/

Breast Cancer Screenings: When To Start Going And What tests To Do

October is Breast Cancer Awareness Month and studies all show that preventative regular screenings for cancer can help save lives. But when should one start going for breast cancer screenings? Is this only applicable for women? And what are the options? Here we break down what you need to know and unpack some of the latest testing technology.

Studies consistently show that regular screenings can significantly improve survival rates by detecting cancer early, when treatment is most effective. The general recommendation for breast cancer screening varies depending on a person’s risk profile.

The Cancer Association of South Africa (CANSA) advises women from the age of 40 to have an annual mammogram and those who have a history of breast cancer or genetic risk factors, to begin screening as early as 30 years old.

While breast cancer predominantly affects women, men can develop breast cancer too. In South Africa, breast cancer in men accounts for about 1% of all breast cancers, but because awareness is lower, it’s often diagnosed at a late stage. Men with a family history of cancer need to speak to their medical doctor about screening options.

So, it’s time to go for a screening, but what are the options? Today there are several options available that depend on the individual’s age, breast density and other risk factors.

 Types of Breast Cancer Screenings:

1. Mammogram
The most commonly used screening tool for breast cancer detection. This tool involves taking a low-dose X-ray that can detect tumours too small to be felt. Today, 3D mammography offers enhanced imaging, especially for women with dense tissue and reduces the likelihood of false positives.

2. Ultrasound
This is usually used as a supplementary test, particularly for women with dense breast tissue. Ultrasounds can differentiate between solid masses and fluid-filled cysts, to reduce the need for potentially unnecessary biopsies.

3. MRI
An MRI is typically only used for people who are at high-risk, with genetic mutations and a family history of breast cancer. It uses magnetic fields and radio waves to create detailed images, making it highly sensitive in detecting small tumours.

4. Genetic Tests
For those with a family history of breast cancer, genetic testing can identify mutations in the BRCA1 and BRCA2 genes. Knowing your genetic status can help you make informed decisions about preventative measures going forward.

New technology, like contrast-enhanced mammography (which highlights abnormal blood flow) and using AI to analyse mammogram images to assist radiologists in identifying suspicious areas more quickly and accurately are proving to be effective and reducing workload for under-resourced countries.

Speak to your medical doctor about any concerns, your family history and when to begin screening. Prevention and early detection leads to better treatment and saves lives.

Many of us know a family member, friend or colleague who may be struggling with mental health. But what happens when this turns into a crisis? How can you best support your loved one when they’re experiencing a panic attack or suicidal thoughts. Here, we break down what ‘Mental Health First Aid’ is and how you can identify signs of a mental health crisis and provide the appropriate initial support.

The month of October has been declared Mental Health Awareness Month in South Africa, with the objective of not only educating the public about mental health but also reducing the stigma and discrimination that people with mental illness often experience. One key initiative is to promote ‘Mental Health First Aid’ (MHFA) – a concept similar to physical first aid, but designed for mental health crises.

Just as physical first aid teaches you how to stabilise a person until professional help is available, MHFA equips you with the tools to support someone going through a mental health crisis. This could involve anxiety attacks, suicidal ideation, severe depression or even psychosis.

 How to Identify A Mental Health Crisis:

Some common signs include:

1. Sudden mood changes – extreme shifts in mood, irritability or withdrawal.
2. Risk-taking behaviour – engaging in reckless actions without regard for personal safety.
3. Talk of self-harm or suicide – expressing feelings of hopelessness or a desire to harm oneself.
4. Disconnection from reality – experiencing hallucinations, delusions or an inability to recognise reality.

According to the South African Depression and Anxiety Group (SADAG), suicide is the third leading cause of death among South African youth, highlighting the urgent need for timely intervention.

Providing Initial Support: The “ALGEE” Approach

Mental Health First Aid outlines a 5-step action plan known as ALGEE, which stands for:

1. Assess for risk of harm or suicide.
2. Listen non-judgmentally.
3. Give reassurance and information.
4. Encourage professional help.
5. Encourage self-help strategies and support.

This approach helps de-escalate the immediate crisis until professional help can be called upon.

3 Dos and 3 Don’ts

Do:

Stay calm, keep your voice low and steady and maintain open body language.

Encourage the individual to speak while you actively listen without interruption.

Ask open-ended questions like, “How can I support you right now?”

Don’t:

Minimise their feelings or use phrases like, “It’s all in your head.”

Make promises you can’t keep (e.g., keeping suicidal thoughts a secret).

Offer unsolicited advice or tell them what they should feel.

_____
If you suspect a family member or loved one is suffering, reach out to your medical doctor for sound advice. SADAG also has a suicide crisis helpline for emergencies.
Contact: 0800 567 567.
If someone is a danger to themselves or others, or if you feel unable to manage the situation, it’s important to seek help immediately.

Many of our members are parents and we know that parenting is a full-time job – on top of our other jobs – which poses the question: how does a parent find the time and focus and energy to keep their own mental health in good check? Here, we break down strategies for balancing self care, while caring for others.

October is Mental Health Awareness Month with World Mental Health Day on 10 October. At Medshield, we know that the mental well-being of our members is super important and that mental health management can often take a backseat to physical health – especially when you’re responsible for others too. While parenting can be super rewarding, it’s undeniably challenging too. Many parents find themselves overwhelmed and struggling to balance self-care with caregiving. Research also shows that parents, especially mothers, are at an increased risk of experiencing anxiety and depression compared to non-parents.

If any of this resonates with you as a parent, read the below strategies to help prioritise your own mental health, because, as the saying goes, ‘you cannot give from an empty cup’.

1. Create Realistic Boundaries
One of the most effective strategies for preserving mental health is to set and maintain boundaries around time and responsibilities – this is true not only for parenting, but for work relationships too. This means designating ‘me time’ for activities that you find relaxing ro energising or rewarding – whatever you may need.
Start by carving out 30-60 minutes a few times a week just for yourself and communicate these needs to your family, partner or support system and make it a non-negotiable.

2. Practise Mindfulness

Mindfulness exercises have been shown to reduce stress and improve mental health by helping people stay present in the moment. A 2019 study in the Journal of Child and Family Studies found that parents who practised mindfulness experienced reduced parenting stress and increased positive interactions with their children.
Try focused breathing, guided meditations or mindful eating. Not sure where to start? Read Mental Health Spring Clean – Declutter Your Mind & Reduce Stress to get you started.

3. Prioritise Rest
   This might sound particularly hard for parents of infants or small children, but continued sacrificing of sleep can lead to poor mental health. A study published in Nature and Science of Sleep highlights that chronic sleep deprivation is associated with increased risk of anxiety and depression. Bedtime routines are not just for children – and getting 7-9 hours of sleep per night is essential for emotional regulation, cognitive functioning and well-being. Avoid screens before bed time and build in power naps during the day where you can.

   Read this advice from medical doctors about how to effectively practise self-care at home.

4. Get a Support Network
   It takes a village to raise a child. Social support is a key protective factor for mental health, particularly for parents who may feel isolated or overwhelmed. Research published in the American Journal of Public Health found that parents with strong social networks experience lower levels of stress and improved mental health outcomes. Make time to connect with others, whether this is through a support group, meeting up with other parents or simply maintaining contact with friends and family, having a community around you can provide a space of emotional support and relief.
5. Know When It’s Time To Seek Professional Help
   Therapy and counselling provide a safe space to explore feelings and develop coping strategies. The Journal of the American Medical Association emphasises that early intervention is key in preventing more severe mental health issues. Finding the time to even ‘find’ a therapist might seem daunting, but these days there are many great virtual services (like Better Help) that can put you in touch with a therapist suited to your needs. Also, don’t be afraid to reach out to your medical doctor for a recommendation.

Here, a psychologist shares information on how to know when it’s time to seek professional support.

From digging and planting to weeding and harvesting, gardening can be more strenuous than you might think. But more than physical exercise, there are great mental benefits attached to spending time in nature, building and designing a beautiful space and getting some vitamin D and fresh air. Here’s why you should get into gardening today!

Spring has sprung and it’s a great time to get stuck into your garden!

Here we look at the amazing benefits of gardening for your physical and mental health:

Get Your Heart Rate Going
Digging, planting and weeding can all increase your heart rate in a moderate way. According to the American Heart Association, engaging in activities like gardening can help lower your risk of
cardiovascular diseases by improving your fitness and reducing blood pressure.

Build Some Muscle
Ever carried watering cans back and forth? What about lifting heavy bags of soil? Gardening tasks target different muscle groups, including arms, legs, back and core. A study published in the Journal of Aging and Physical Activityfound that gardening can help maintain and improve physical function and reduce the risk of falls in older adults.

Burn Calories
Depending on the intensity of the work, you can burn between 200-500 calories per hour, depending on the type of activity, your weight and the intensity of the gardening session.

Reduce Stress
Spending time in nature and engaging in gardening activities has been shown to lower stress levels and reduce symptoms of anxiety and depression. Research published in the Journal of Health Psychology states that interacting with nature and tending to plants can lead to significant reductions in stress.

Put A Smile On Your Dial
Gardening promotes a sense of accomplishment that can boost your mood. The act of nurturing plants and watching them grow provides a sense of purpose and satisfaction. Plus, exposure to sunlight increases your levels of serotonin, which contributes to feelings of well-being and happiness.

Boost Your Brain Power
Gardening engages your mind through planning, problem-solving and learning about different plants. This mental stimulation can help keep your brain sharp and improve cognitive function.

Watch Out For Injuries
While enjoying the benefits of gardening, it’s good practice to also take care to prevent injuries.
– Watch out for back strain. Maintain proper posture, take breaks and bend at your knees, not at your waist when lifting heavy items.
– Use proper tools and vary your tasks to prevent repetitive strain injuries which can be caused like pruning or digging for long periods.

– Work with gardening gloves to prevent cuts and scrapes from thorns or sharp objects.

There is a new fitness trend taking over the globe – Hyrox! And the first championship is coming to South Africa on 21 September. But what is it exactly? And why has it become so popular? We break down what the Hyrox workout is, what it’s good for and also what makes it different to CrossFit – and why you might want to try it out.

What is Hyrox?

Whether you’ve seen it on social media or heard fitness enthusiasts buzzing about it at your local gym, Hyrox has become the latest workout craze and for good reason. Hyrox is a unique fitness race that combines functional strength training with endurance exercises in a standardised competition format.

The event consists of a 1-kilometre run, followed by one functional workout station, repeated eight times. Participants complete exercises like rowing, ski erg, sled pushes, burpee broad jumps and wall balls, creating a balance of strength, power and cardiovascular endurance.

At first glance, Hyrox may look similar to CrossFit, but there are some key differences. While both emphasise functional fitness, Hyrox follows a more standardised format. CrossFit workouts are highly varied, with different workouts of the day. In contrast, Hyrox uses the same workout structure in every event. The standardised nature of the event allows competitors to compare their times and progress, regardless of location, making it appealing to athletes who thrive on competition and tracking personal improvements. In addition to this, because the movements are not as technical as CrossFit and there are a set number of reps, you may be less likely to get injured.

But why has Hyrox become so popular?

Hyrox’s popularity stems from its accessibility and inclusivity. Unlike some fitness challenges that require advanced techniques, Hyrox’s workout stations are simple yet effective, making it a sport for both beginners and seasoned athletes. There are multiple race categories (from beginners to elite), ensuring that everyone can participate at their own level. The blend of cardio and strength exercises in one event also makes it highly efficient for anyone looking to boost overall fitness and achieve both strength gains and weight loss.

Benefits of Hyrox

1. It’s well rounded: Hyrox is designed to be a very well-rounded test of fitness, blending cardio endurance and functional strength training.
2. It’s got great fat-burning potential. Because of its unique mix of cardio like running and rowing, combined with strength training moves like sled pushes and weighted lunges, it is an ideal workout to burn fat and build lean muscle.
3. Hyrox workouts can help you with everyday tasks. The Hyrox workouts mimic real-life movements, such as lifting, pushing, pulling and carrying. The functional movements help to build muscle endurance that can help you prevent injuries in real life.
4. The workouts help to improve cardiovascular health, increasing your stamina and endurance over time. This could also help prevent your risk of heart disease and stroke.

If you’re looking to mix up your fitness routine or challenge yourself to trying something new, check out our exercise videos and workout programmes or healthy eating guides on our ClickFit portal: https://clickfit.co.za/products/

While many of us relish the end of winter and look forward to the warmer months, spring time also equals hayfever and allergy season! With the increase in pollen, humidity and sun exposure, many people experience common skin irritations, including allergies, dryness, and flare-ups of existing conditions like eczema. Below, we’ll explore common spring skin irritations and how to prevent them with the right skincare habits and products.

1. Managing Allergies
According to the American Academy of Dermatology, contact with allergens like pollen can result in allergic skin reactions, leading to irritation and inflammation. Washing your face after spending time outdoors and using a gentle, hypoallergenic cleanser can remove irritants and, if your skin is sensitive, avoid using heavily fragranced products that can further irritate sensitive skin. Try to not touch your face throughout the day and make sure to change out pillowcases and towels regularly to minimise bacteria buildup.

2. Change Your Skincare Products

The air is colder and drier in winter, which means our skin often needs more hydrating skincare products. With warmer temperatures and increased humidity, the skin produces more oil and breakouts could happen if skincare products are too heavy. We suggest using a lighter moisturiser and to incorporate some gentle exfoliation to remove dead skin cells that can accumulate in winter. Speak to your dermatologist or skin-care professional for more tailor-made advice.

3. Don’t Forget Your SPF!

It’s recommended to wear SPF on your face every day – even in winter in South Africa. But when daylight hours get longer and the sun is hotter, we’re inclined to spend more time outside, and it’s especially important to adequately protect our skin from the sun’s harsh rays. According to the Skin Cancer Foundation, over 90% of skin ageing is caused by the sun’s UV rays, which are more intense in spring and summer. Even on cloudy days, UV radiation can damage your skin, leading to premature ageing, sunburn and increased risk of skin cancer.

4. Watch Out For Windy Days

Spring often brings windy days – especially in cities like Cape Town and windburn can be a problem for those with sensitive skin. Wind can strip moisture from the skin and cause redness, irritation or dryness. Even if it’s not particularly cold, the wind can be harsh on exposed skin. You may also find your skin more irritated by pollens, dust and grasses on windy days.
Dress appropriately to cover your skin with a windbreaker, buff, scarf or hat to shield your face on windy days.

5. Exercise Inside

Exercise increases blood circulation, helping to deliver more oxygen and nutrients to the skin, which promotes collagen production and can result in a healthy glow. Sweating can also help to flush toxins from the skin. However, spring allergies or unpredictable weather might make outdoor workouts challenging. Indoor exercises, such as yoga, pilates or a home cardio routine, are great alternatives. These exercises can help reduce stress, which is also a major trigger for skin conditions like acne, eczema, and psoriasis.

Looking for ways to help you spring back into your exercise routine? Read this: https://medshieldmovement.co.za/spring-back-into-exercise-with-these-motivating-10-tips/