Category: Health

Spring is here and that also means we’re in the last quarter of the year! While most of us think about doing a physical spring clean of our cupboards or clothing wardrobe, it’s super beneficial to take a look at what can help us declutter mentally too. Read these tips to help you reduce stress, increase productivity and create a good headspace while we head into the last push of the year.

1. Declutter Your Physical Environment

Stick with that spring-cleaning theme: research shows that cleaning up the space around you can lead to a better headspace too. Why? According to a study published in Personality and Social Psychology Bulletin, individuals who described their homes as cluttered or unfinished experienced higher levels of the stress hormone cortisol than those who described their homes as restful and restorative.
Start by taking 15 minutes a day to tackle one area of your home or office space at a time. This simple task could create a big impact in your day-to-day life.

 2. Practise Meditation

Research from Harvard Medical School shows that regular meditation can help reduce stress, improve attention and enhance memory. If you’ve never practised before, we know it can feel intimidating, but don’t worry – we’ve got your back! Read this article on
Take a few minutes to become aware of your thoughts without judgement, and gently guide yourself back to the present when your mind begins to wander. Practise deep slow breathing and focus on your breath. Try this exercise before you fall asleep at night, while in the bath or simply while sitting in a comfortable position safely outside.

Read more on Mindfulness and Meditation here: https://medshieldmovement.co.za/mindfullness-meditation/

3. Get a To-Do List Going

Feel like you have too much going on? Feeling overwhelmed? Write a to-do list of everything on your mind. Then break the list up into order of prioritisation as well as categorising tasks in clusters of big VS small projects. This will help you focus on what needs to be done more urgently and also what’s easy to tick off. Cross-check this list with your monthly goals and make sure there is alignment.

4. Go For A Walk

Incorporate a minimum of 20 minutes of movement in your daily life  to reduce cortisol (stress-causing hormone) and boost endorphins. A 20-minute walk is a great way to clear brain fog and alleviate stress.

5. Get Your Sleep Routine In Good Order

We know this can be challenging, especially for new parents, but good-quality sleep is essential for mental clarity and emotional regulation. According to the National Sleep Foundation, adults need 7-9 hours of sleep each night to function at their best. Lack of sleep can impair cognitive performance, memory and decision-making abilities. Create a consistent sleep schedule, going to bed and waking up at the same time each day, even at the weekends. This consistency helps regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed.

6. Do Some Puzzles

Whether it’s a daily Wordle, crossword or memory game, your brain benefits from exercise just like your body does. Even learning a new skill can help reduce stress by giving your brain a constructive focus and improving cognitive function. Mental exercises can serve as a form of mental decluttering by redirecting your attention from stressors to something that challenges and engages your brain. This can help improve concentration and mental clarity over time.

As we move through the final quarter of the year, taking the time to declutter your mind and manage stress is essential for mental well-being and productivity. Practising the above points will help you feel more in control and ready to tackle the rest of the year with clarity and focus.

Want more tips on how to practise mindfulness in your daily life? Read this: https://medshieldmovement.co.za/how-to-practise-mindfulness-for-mental-health/

HPV is a common virus known to cause various cancers, including cervical, vaginal, vulvar, anal and oropharyngeal cancers. The introduction of the HPV vaccine has been a game-changer in preventing these diseases. Here we share more on why women of all ages should get their HPV vaccine.

As we celebrate Women’s Month, we shine a light on health advancements that empower women to take charge of their health. One such advancement is the Human Papillomavirus (HPV) vaccine, which has dramatically reduced the incidence of HPV-related diseases. Understanding the importance of the HPV vaccine, its effectiveness, and the updated recommendations can help women of all ages protect themselves against HPV-attributable cancers. Here are some fast facts:

• Since HPV vaccination was first recommended in 2006, infections with HPV types that cause most HPV cancers and genital warts have dropped by 88% among teen girls and 81% among young adult women.
• The HPV vaccine has the potential to prevent more than 90% of HPV-attributable cancers.
• Initially, the HPV vaccine was primarily recommended for girls and young women, ages 11 or 12, up to age 26. However, recent guidelines have expanded the age range, recognising the benefits of vaccination for a broader group and is recommended for women up to age 45.
• The HPV vaccine has a strong safety record and has been shown to be highly effective in preventing HPV infections and related cancers.

Whether you’re a young woman or an adult who missed earlier vaccination opportunities, it’s never too late to protect yourself against HPV. Speak with your medical doctor about getting the HPV vaccine and join the movement towards a healthier future for all women.

Your Menstrual Cycle: Phases, Normal Variations, and When to Seek Medical Advice

This Women’s Month, we shine a light on women’s health matters, including the menstrual cycle. Here we look at what a “normal” menstrual cycle looks like, including an in-depth look at its four phases as well as abnormalities to look out for and when you may need to contact your doctor.

One of the most fundamental and sometimes misunderstood topics is the menstrual cycle. A normal menstrual cycle is also a sign of a healthy reproductive system. Understanding what a “normal” menstrual cycle looks like, its phases and potential abnormalities can empower women to manage their health better and seek medical advice when necessary.

What does a “normal” menstrual cycle typically look like?

It typically ranges from 21 to 35 days, with an average cycle lasting about 28 days. It’s important to know that the menstrual cycle can vary from woman to woman and can even differ from month to month for one woman. A “normal” menstrual cycle includes regularity, manageable pain levels and moderate blood flow and consists of four phases.

Menstrual Abnormalities to look out for:

Here are signs and symptoms to look out for:

1. Absence of menstruation by age 15, or absence of menstruation for three or more cycles.
2. Severe menstrual pain that disrupts your daily life (inability to work, for exmaple).
3. Heavy bleeding that requires frequent changes of sanitary protection.
4. Sudden changes in menstrual cycle regularity.
5. Symptoms of anaemia, such as extreme fatigue and shortness of breath.
6. Signs of infection such as fever, severe pelvic pain and unusual discharge.

If you are concerned about any of the above symptoms, keep a detailed track record of your menstrual symptoms and speak to your medical doctor about your concerns and possible treatment options.

Think you might have endometriosis? Read here for more info: https://medshieldmovement.co.za/could-i-have-endometriosis-heres-what-to-look-out-for/

The Four Phases of Your Menstrual Cycle

The monthly cycle is split into two: Follicular Phase (Day 1-14) including the menstrual phase, up until ovulation, after which the luteal phase begins (Day 15-28). Here is a detailed breakdown of the ‘four phases”:

The Menstrual Phase
Day 1-7 of your period – this can vary between 3 and 7 days.
This is when a woman’s uterine lining is shed, resulting in menstrual bleeding.
Symptoms: cramping, bloating and fatigue.

Follicular Phase
Day 1-14 – this typically lasts up to 14 days.
This phase begins on the first day of menstruation and continues until ovulation. The pituitary gland releases follicle-stimulating hormone (FSH), which stimulates the ovaries to produce follicles. One follicle will mature into an egg.
Symptoms: typically, after your menstruation has ended, you will  experience increased energy and improved mood.

Want to know which foods can help give you a boost during your menstrual stage? Read here: https://medshieldmovement.co.za/best-foods-to-have-during-your-period-and-what-to-avoid/

Ovulation Phase:
This lasts only one day and can occur anywhere between day 10-18 (typically).
During each menstrual cycle, multiple follicles in the ovaries begin to mature under the influence of follicle-stimulating hormone (FSH). Out of these, usually only one follicle becomes the dominant follicle and fully matures to release an egg during ovulation. This process is called monovulation and is the most common scenario. In some cases, more than one follicle can reach maturity and release eggs. This can lead to the release of multiple eggs, a process known as multiple ovulation. If fertilisation occurs, this can result in fraternal twins (or more), where each egg is fertilised by a different sperm.
Symptoms: some women experience mild pain or discomfort, increased libido and changes in cervical mucus.

Want to know what causes infertility? Read here: https://medshieldmovement.co.za/what-are-the-main-causes-of-infertility/

Luteal Phase:
Day 15-18 – this typically lasts up to 14 days.
After ovulation, the ruptured follicle forms the corpus luteum, which secretes progesterone to prepare the uterus for a possible pregnancy. If no fertilisation occurs, the corpus luteum breaks down, leading to a drop in progesterone and the start of menstruation.
Symptoms of premenstrual syndrome (PMS) such as mood swings, irritability and breast tenderness may occur.

During Women’s Month, take time to educate yourself and others about your menstrual health. If you have concerns about your menstrual cycle, do not hesitate to consult your doctor.

Does anything feel better than stepping into a cosy warm sauna when it’s cold outside? Regular sauna seshes have been touted as healing for centuries – but how good are they really? We break down the benefits below and what to look out for when jumping in the sauna doesn’t leave you feeling too great.

From the traditional Finnish saunas to our modern-day infrared versions, saunas have been inextricably linked to wellness. But what are the health benefits, really – other than having a good sweat?

 The Health Benefits of Saunaing

1. Better Cardiovascular Health
   Regular sauna seshes have been linked to better heart health. Why? The heat from the sauna causes blood vessels to dilate, improving blood flow and reducing blood pressure.
2. Muscle Relaxation and Recovery
   Wonder why so many people use the sauna after a good workout? The heat helps to relax muscles and joints, reducing soreness and stiffness. Sauna sessions can also decrease muscle tension and improve flexibility (think hot yoga!).
3. Reduced Stress
   Studies say that regular sauna usage has been linked to lower stress levels – regular sauna use actually reduces levels of cortisol (the stress hormone). Plus, the heat will stimulate and release endorphins (the body’s feel-good chemical).
4. Glowy Skin
   A good sauna sweat sesh can help to clear pores and improve skin health. Dermatology studies show that regular sessions can lead to clear complexions because of the better blood circulation and regular clearing of impurities.
5. Getting Your Detox On
   Sweating is one of your body’s natural ways to detox and a sauna sesh helps to increase sweat production, removing harmful toxins or other other substances from the body.
6. Boost Your Immunity

The heat exposure from saunas causes an increase in white blood cell production, which helps the body fight off infections. Research in the Annals of Medicine indicated that frequent sauna users had a lower incidence of common colds and other infections.

It’s important to keep in mind that you should not go to the sauna if you’re ill or dehydrated and take caution not to stay in a sauna for too long a time period. While these sessions can be good for your skin, some eczema and rosacea sufferers may experience worsened symptoms from sauna sessions.
Not sure? If you have any existing health issues, it’s advisable to discuss including sauna sessions into your regimen with your medical doctor.

In the hustle and bustle of daily life, it’s easy for couples to drift into routines that prioritise everything but their relationship. This is where the magic of scheduled date nights comes in, serving not just as a break from routine but as an element in nurturing and sustaining a healthy relationship. Whether these dates are simple and cost-effective or planned and a bit more elaborate, incorporating them can significantly enhance your connection with your partner.

The Importance of Date Nights

Strengthening Emotional Bonds: Regular date nights are an opportunity to reconnect on a deeper level, beyond the daily surface-level interactions. This dedicated time allows couples to discuss their dreams, fears, and everything in between, which can reinforce the emotional and psychological bonds between them.

Stress Reduction: Date nights can serve as a valuable release valve for the pressures of daily life. Engaging in fun and relaxing activities together can reduce stress and improve overall mental health, making couples more resilient to life’s challenges.

Commitment Reinforcement: By setting aside time exclusively for each other, couples send a clear message about their priorities and commitment. This act of choosing each other repeatedly can significantly enhance the sense of partnership and team spirit.

Inexpensive Date Night Ideas

You don’t have to break the bank to have a memorable date night. Here are a few ideas that are both fun and budget-friendly:

Home Cooked Candlelight Dinner: Pick a recipe together, shop for ingredients, and enjoy the process of cooking together. This can be both an intimate and rewarding way to spend an evening.

Evening Walks or Bike Rides: Utilise local parks or trails for a peaceful walk or bike ride. This not only provides quality time together but also incorporates physical activity, which is great for mental and physical health.

Questions: If you’re on a dinner date or sitting on the couch together, Google some prompts or questions for couples. You might be surprised by some of your partner’s answers. 

Game Night: Break out the board games or cards for a night of playful competition. Games are a great way to engage and laugh together, keeping the relationship lively and entertaining.

DIY Spa Night: Create a spa-like atmosphere at home with candles, soothing music, and a few pampering treatments like face masks or foot rubs. It’s relaxing and allows you both to unwind and connect in a serene setting.

Frequency of Date Nights

The frequency of date nights can vary based on individual schedules and lifestyle, but aiming for at least once a month is a good starting point. Consistency is key, as it builds anticipation and establishes a routine, reinforcing the importance of your relationship.

For those looking to integrate wellness and fitness into their relationship, Medshield Movement offers resources like couple workout programs and healthy meal plans. These resources can be incorporated into dates, aligning health goals with quality time, and making each date both fun and beneficial for overall well-being.

________

DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This article may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.

June is Men’s Health Awareness Month – a call to create awareness about men’s specific health issues, from physical and emotional to mental health awareness. Here, we look at some of the biggest and most common health issues impacting men today – and what can be done about them.

Men’s Health Month was created to heighten the awareness of preventable health problems and encourage early detection and treatment of diseases among men and boys. It is also an opportunity to encourage men and boys to seek regular medical advice and check-ups. But what are the health issues typically faced by men in the post-pandemic era? And what steps can be taken to prevent or reduce these and help men live healthy lives? We’ll unpack more below.

Cardiovascular Disease

This remains a leading cause of death among men. Heart disease, hypertension and stroke are prevalent due to factors such as poor diet, lack of exercise and smoking.

Prevention and Management:

Follow a healthy diet, by incorporating heart-healthy foods like fruits, vegetables, whole grains and lean proteins.
Aim for a minimum of 150 minutes of moderate-intensity aerobic activity per week.
Go for regular screenings for blood pressure, cholesterol and other heart-related metrics.
Seek resources to help quit smoking and limit alcohol consumption.

Mental Health

Levels of depression, anxiety and stress have surged in recent history, especially in the aftermath of the COVID-19 pandemic. Men also often face stigma around seeking help for mental health problems, which can exacerbate the situation.

Prevention and Management:

Encourage open discussions about mental health.
Seek therapy or counselling if experiencing symptoms of anxiety and depression. Read more here about how to know when it’s time to seek help: https://medshieldmovement.co.za/how-to-know-when-its-time-to-seek-therapy/
Build strong support systems with friends, family and mental health groups.
Engage in stress-reducing activities such as meditation, exercise and hobbies.

Prostate Cancer
Early detection through screening can significantly improve outcomes.

Prevention and Management:

Men over 50 should schedule regular prostate screening with their healthcare provider.
Maintain a healthy weight, eat a balanced diet and exercise regularly.
Stay informed about family history and potential genetic risks.

Diabetes

Type 2 diabetes is increasingly common among men, often linked to obesity and sedentary lifestyles. It can lead to serious complications like heart disease, kidney damage and nerve damage.

Prevention and Management:

Focus on a diet rich in fibre and low in sugar and processed foods.
Incorporate both aerobic and strength-training exercises in your weekly routine.
Regularly monitor blood-glucose levels and other related health metrics.
Maintain a healthy weight through diet and exercise.
Been diagnosed as pre-diabetic? Read this: https://medshieldmovement.co.za/im-pre-diabetic-what-can-i-do-to-prevent-diabetes/

Respiratory Diseases

Conditions like chronic obstructive pulmonary disease (COPD) and lung cancer are significant health threats, especially for men who smoke.

Prevention and Management:
Avoid smoking – If you smoke, seek help to quit. Avoid exposure to second-hand smoke and environmental pollutants. Trying to quit and need some advice? Read more here: https://medshieldmovement.co.za/anti-tobacco-month-31-may-no-tobacco-day-by-who/
Speak to your doctor about routine screenings for lung function and early detection of issues.
Engage in regular physical activity (150 mins per week minimum) and maintain a balanced diet.

Obesity
Obesity is a major risk factor for many other health issues, including heart disease, diabetes and certain cancers. The modern sedentary lifestyle and poor dietary habits contribute significantly to obesity.

Prevention and Management:
Eat a diet rich in whole foods, while limiting processed foods and controlling portion sizes.
Incorporate daily physical activity into your routine (150 mins per week minimum).
Seek advice from nutritionists and fitness experts to create a personalised plan that suits your lifestyle.
Address emotional and psychological factors that contribute to overeating.

Erectile Dysfunction
Erectile dysfunction (ED) can affect men’s self-esteem and relationships. It can be caused by physical issues like cardiovascular disease and diabetes or psychological factors such as stress and anxiety.

Prevention and Management:
Maintain a balanced diet, exercise regularly and avoid smoking and excessive alcohol consumption.
Consult a healthcare provider for appropriate medications or therapies.
Address psychological factors through counselling or therapy.
Monitor and manage underlying health conditions that could contribute to ED.
For more information on ED, click here.

Men’s Health Month serves as a reminder of the importance of proactive health management. By understanding these common health issues and taking preventive steps, men can lead healthier, more fulfilling lives. Regular medical check-ups, a healthy lifestyle and open discussions about both physical and mental health concerns are crucial in tackling these challenges. Encourage the men in your life to take charge of their health today! Visit Medshield.co.za for more information about our medical scheme.

________

DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This article may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.

June is Men’s Health Awareness Month – a call to create awareness about men’s specific health issues, from physical and emotional to mental health awareness. This month we’ll be shedding light on numerous different topics, including those like erectile dysfunction, otherwise known as ED.

Men’s Health Month was created to heighten the awareness of preventable health problems and encourage early detection and treatment of diseases among men and boys. It is also an opportunity to encourage men and boys to seek regular medical advice and check-ups. Here, we shine a light on what causes ED, what treatment options are available and how it can be prevented.

ED affects millions of men worldwide, yet many suffer in silence due to stigma and embarrassment. Erectile dysfunction is the inability to achieve or maintain an erection sufficient for satisfactory sexual performance. It’s a common problem, particularly as men age, but it’s not just an inevitable part of getting older. ED can significantly impact a man’s self-esteem, relationships and overall quality of life.

What Causes ED?

Symptoms are either physical or psychological. Here we look at what could be at the root of either:

Physical:

Cardiovascular Disease – conditions like hypertension and atherosclerosis can delay or obstruct blood flow to the penis.
Diabetes – high blood-sugar levels can damage nerves and blood vessels, affecting erectile function.
Obesity – excess weight can contribute to other health conditions that cause ED.
Hormonal Imbalances – low levels of testosterone or other hormonal issues can affect libido and erections.
Medication – certain drugs, including antidepressants and blood pressure medications, can have side effects that include ED.
Neurological Disorders – Parkinson’s disease or multiple sclerosis can interfere with nerve signals required for an erection.

Psychological:

Stress and Anxiety – these can significantly affect sexual performance.
Depression – this can lead to a lack of interest in sex and erectile difficulties.
Emotional Abuse or Conflict – Poor communication, unresolved conflicts and other relationship problems can contribute to ED.

Treatment Options for ED

From lifestyle changes to medication and therapy, the good news is that ED is treatable at any age. Speak to your medical doctor about which options would work best for you.

Lifestyle changes include following a healthy, balanced diet, exercising regularly (a minimum of 150 minutes a week, ideally 300 a week), quitting smoking and limiting alcohol consumption.

From a medical perspective, there are a host of drugs called PDE5 inhibitors that are commonly prescribed to ED sufferers (such as Viagra) and help to increase blood flow to the penis. There are also a variety of medical treatments available, including hormone therapy and in some cases surgery.
Addressing psychological issues with treatments such as psychotherapy and counselling or even sex therapy could make a significant impact.

How to Prevent ED

While not all cases of ED can be prevented, here are some steps that men can take to reduce their risk of ED:

1. Maintaining a healthy lifestyle with regular exercise, a balanced diet and a healthy weight, to help avoid conditions such as diabetes and heart disease. Also avoid illicit drug use, quit smoking and limit alcohol consumption.
2. Going for regular check-ups to monitor health conditions such as blood pressure, cholesterol and blood sugar as well as managing any chronic conditions.
3. Manage stress through mindfulness and well-being exercises, such as meditation, yoga and breathing exercises as well as journaling or going for regular therapy. Also seek help for anxiety or depression.

According to MensHealthNetwork.org, women are 100% more likely to visit the doctor for annual examinations and preventive services than men. Know that there is always help available. If you are a woman reading this, encourage your loved ones to get their regular health checks.

________

DISCLAIMER: The information provided on this website is for educational purposes only and is not intended as medical advice, diagnosis, or treatment. This article may contain information related to exercise, fitness, diet, and nutrition, which is intended solely for your personal use and informational purposes. Before commencing any exercise, fitness, diet, or nutrition regimen, especially if you are pregnant or have pre-existing health conditions, you should consult with a physician. Nothing on this site should be construed as medical advice or diagnosis. For any symptoms or health concerns, please consult a healthcare professional.