Health Archives - Page 19 of 29 - Medshield Movement

Tips To Burn Extra Calories Over The Festive Season

Many individuals pick up a few extra kilograms in weight over the festive season. If you’re on a weight-loss or weight-management programme, we have some tips for burning extra calories during the holidays to help keep your programme or diet in check.

Tip 1: Add in active activities

Organise festive season activities for the family that involve movement. This could be walks, hikes, beach or lawn cricket or soccer, surfing or bodyboarding, beach bats or sign up for padel or tennis round robins.

Tip 2: Include short workouts
We have a great 15-minute and 30-minute summer workout programme that requires no equipment! Check them out here.

Tip 3: Check portion sizes

The festive season often equates to an abundance of food. If you’re watching your weight, choose a smaller plate or smaller portion sizes to help monitor calorie intake.

Tip 4: Pile on nutrient-dense foods

Skip the fast foods and crisps where possible by making sure you have easy access to healthy snacks, like crudites and low-calorie fruits (blueberries) and make sure the majority of your plate is filled with healthy veggies.

Tip 5: Stay hydrated
Start each day and each meal with a big glass of water and don’t forget to sip plain water in between.

Want to know how you can tell if you’re not drinking enough water? Read this article <link to dehydration article>

Tip 6: Dance the night away!
We’re serious – dancing is a fun way to burn calories and have a good time! Encourage others to join in and even make it a fun group activity at home.

Tip 7: Get enough sleep

While the festive season often includes late night, being tired will certainly lead to craving sugary drinks and fast food. Try to maintain getting enough good-quality sleep where possible.

Consistent small changes can really go a long way to living an active healthy lifestyle. It’s important to consult with your medical doctor before making any significant changes to your exercise routine or diet. A dietician can also help craft a tailor-made, sustainable eating plan that works with your lifestyle.

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Struggling With Insomnia? Try These Tricks

Here we break down what insomnia actually is, what you can do to prevent it and what to do if you experience it during the night.

First of all, let’s break down what insomnia is. There are two types: primary and secondary.
Primary insomnia is not related to any other health condition and is often related to lifestyle factors such as stress or poor sleep habits. Secondary Insomnia is linked to an underlying health condition such as depression, anxiety and chronic pain or it could even be a side effect of medication.

Common symptoms of insomnia include:

– Persistent difficulty falling asleep.

– Waking up frequently in the night and having trouble staying asleep.

– Waking too early (ie: 2:30am) and then not being able to go back to sleep.

– Experiencing non-restorative sleep, so you’re always tired when you wake up.

Symptoms of the above can include: excessive fatigue during the day, moodiness, irritability, anxiety and difficulty concentrating.

The good news is that there are options for treatment for both primary and secondary insomnia. When dealing with primary insomnia, the first thing to look at is caffeine and alcohol intake. Try to limit consumption of both or limit close to bedtime.
Additional tips include: creating a consistent sleep schedule and relaxing bedtime routine, so that your body starts to know that it’s time to “go to sleep”. Make sure that you create a comfortable sleep environment that is dark, quiet and cool. And try to limit your screen time before bedtime.

If insomnia persists, we advise speaking to your medical doctor and seeking our cognitive-behavioural therapy with a qualified therapist, which has been proven to help address negative thought patterns and behaviours associated with insomnia. In some cases, doctors may prescribe sleep medication for short-term relief.

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Injury Prevention in the Workplace

Workplace injuries are any personal injury, disease or death resulting from an occupational accident related to the scope of work of the employee. Below is useful tools and information around the prevention of injury in the workplace.

In 2022, there were nearly 15.6 million people estimated as employed in South Africa. Compared to the previous year, this was an increase from around 15.1 million individuals. This is the amount of people exposed to work injury on a daily basis with the Construction industry being the leader in workplace injuries. 30% of injuries are caused by slip trip and falls which are a large liability to a company. Followed by Strains, one of the most common workplace injuries is employees straining their back or neck, Repetitive Use Injuries, Cuts, Collisions and Crashes just to name a few. The Occupational Health and Safety Act, 1993, requires the employer to bring about and maintain, as far as reasonably practicable, a work environment that is safe and without risk to the health of the workers.

Hierarchy of Controls

What is the Hierarchy of Controls?
The hierarchy of controls is a method of identifying and ranking safeguards to protect workers from hazards which cause injuries. They are arranged from the most to least effective and include elimination, substitution, engineering controls, administrative controls and personal protective equipment. This methodology is most used in the workplace to safeguard the workforce in their daily operations.

Elimination
Physically remove the hazard that has a potential to cause an injury, separating pedestrian entrance from vehicle entrance which eliminate interaction between pedestrian and vehicles.

Substitution
Replace the hazard, replacing a machinery that is noisy with a quitter one to minimize noise pollution.

Engineering controls
Using guards against moving part of machinery

Administrative Controls
Work process training, job rotation, ensuring adequate rest breaks, limiting access to hazardous areas or machinery.

PPE
Personal Protective Equipment, heat resistant gloves to handle hot pans in baking.

____________

How to prevent injuries in the workplace:

Carry out regular risk assessments which assist in identifying hazards and allocating mitigating measures
Conduct physical/medical assessments for demanding roles
Provide safety and wellness training regularly
Hire qualified workers
Hire enough workers
Keep workspaces clean and walkways clear
Post clear proper signage
Conduct ergonomic survey which check noise level, illumination, ventilation and ergonomics of the workplace
Have Regular Safety Talks
Provide Appropriate Personal Protective Equipment (PPE) Regularly
Involve Employees in the Development and Implementation of Safety Protocol
Behavioral Based Safety training

Employees should always carry out and obey lawful orders and obey the health and safety rules and procedures laid down by the employer. Please note that safety rules and procedures of an employer may be more specific towards the employer’s own work environment and conditions. This stipulate that for the workplace to deemed safe both parties, employer and employee must play a critical role to safe guard each other. Personal protective equipment will not be able to protect an employee if it is not worn properly or not at all. Administrative control will not work if training is not attended by the required employees. Engineering control will not be adequate if the employee removes or bypass them.

The relationship between an employer and employee must work hand in hand to eliminate workplace injuries and raise awareness of potential hazards outside the workplace which may impact both employee and employer. Raising awareness on commuting safety which incorporates robberies, protest action, bad weather and political unrest which greatly impact operation and employee safety.

The key component begins with an individual safety awareness and compliance and being able to keep themselves safe and people around them.

Being safe starts with you.

– Thulani Made, Safety Officer.

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I’m Pre-Diabetic – What Can I Do To Prevent Diabetes?

Gone for a recent health screening and found out that you are pre-diabetic? The good news is that there are changes that you can start making today to prevent getting diabetes.

Had a health check recently and your sugar levels came back indicating that you are pre-diabetic? We’re here to help! But first let’s start right at the beginning: getting tested.

How do you know if you’re pre-diabetic?

The American Diabetes Association recommends that diabetes screenings should begin at age 35 for most adults. If you are overweight, it’s important to test earlier. Why? Because getting type-2 diabetes – which is a lifestyle disease – can be prevented.
If your blood-sugar levels are consistently between 6.7% and 6.4% over a period of two to three months, you are diagnosed as prediabetic.

Each person is different and may need a tailored approach to help make the necessary lifestyle changes needed to prevent or at least delay diabetes.

How to prevent pre-diabetes from turning to diabetes?

Taking these steps could help get your health back on track and prevent or delay getting type-2 diabetes.

Relook your diet with the help of your GP or a dietician. Each person has different needs, but some changes could look like: eating more vegetables and whole grains; monitoring your carbohydrate intake and controlling your portion sizes. It’s also important to limit your intake of processed, sugary foods and snacks as well as cooldrinks. Make your meals from scratch so that you know what you’re putting in your body and be mindful to read labels for hidden sugars. Want mindful eating tips that can help you navigate the festive season? Read this.
Monitoring and managing your weight. If you are overweight – which your doctor can help you establish – it’s important to go on a weight-management programme to lose excess weight. Losing 5-10% of your weight can make a significant impact on your blood-sugar levels. Looking for some motivation to start exercising? Read this.
Manage your stress levels. We know this is not always easy and takes a number of lifestyle changes to reduce stress levels. But it’s important, because chronics stress levels can affect blood-sugar levels. Try speaking to a therapist, introducing a new exercise programme and scheduling regular stress-reducing activities, such as: meditation, journaling, yoga and deep-breathing exercises. Read more about how to do deep belly breathing here.

Focusing on these three aspects of your life can make a huge difference. Make sure to keep checking in with your medical professional, monitoring your sugar levels and aiming to live a well-balanced healthy lifestyle.

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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.

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Bad Flu or Pneumonia – Here’s What To Look Out For!

After the Covid-19 Pandemic, our perceptions of what a flu “feels like” can vary and range from sniffles, fatigue and fever to terrible coughs and core throats. Most of the time, we don’t even consider that pneumonia could be what we’re experiencing. And it’s crucial to know the difference. Here’s what to look out for.

First off, let’s break down what pneumonia is. It’s an inflammatory condition of the lung and symptoms can vary depending on what caused the infection as well as the individual’s biology: age, overall health etc.

The most common pneumonia symptoms are: a persistent cough that produces phlegm or sometimes even pus; a fever; shortness of breath; chest pains; fatigue; discolouration of lips or nails indicating a lack of oxygen in the bloodstream; or even confusion.

The above may sound a lot like the typical symptoms of Covid-19. But here are some differences you can look out for.

Flu VS pneumonia

Flu is caused by a virus, whereas pneumonia can be caused by viral, bacterial or fungal infections.
Flu can develop quite suddenly, whereas pneumonia has a more gradual onset.
Pneumonia is considered more serious than a flu and can be fatal. It’s important to seek medical attention immediately if pneumonia is suspected.

It’s important to note that pneumonia can sometimes develop as a complication of the flu, so always monitor your (or your loved one’s) symptoms carefully. A chest x-ray and blood tests may be conducted to diagnose pneumonia. If you are concerned at any point, contact your medical doctor for advice.

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10 Food Hacks For Diabetics

Here are 10 easy health-eating tips to help manage your diabetes and live a healthier life.

These 10 healthy-eating hacks can be used by anyone looking to make lifestyle changes, but are particularly useful for people with diabetes or those who may be pre-diabetic. Managing diabetes involves making mindful food choices to help control blood-sugar levels.We do recommend consulting with your medical doctor or a dietician for a tailor-made sustainable healthy-eating plan that suits your lifestyle best.

10 Food Healthy-Eating Hacks For Diabetics

Choose whole, unprocessed foods – whole grains, vegetables, lean proteins.
Control your portions – be mindful of your portion sizes to help manage your carbohydrate intake. Try using smaller plates and having a large glass of water before meals.
Go for fibre – foods high in fibre (like lentils) can help stabilise blood-sugar levels. They can also help you feel fuller for longer.
Choose lean protein – tofu, fish and legumes are good options.
Limit refined carbs – try to avoid having white bread, sugary cereals and pastries.
Cook healthier – try grilling, steaming, sauteing or using an air fryer instead of frying foods.
Drink more plain water – this will help you manage portions and reduce fatigue.
Snack smart – fill your house with healthy snacks, like hummus and vegetables sticks, nuts and blueberries.
Mind your labels – always read the labels when grocery shopping. You’ll be surprised at the hidden salts and sugars in processed or ready-made meals.
Meal plan – planning well-balanced meals in advance will help you stick to your dietary goals and needs.

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5 Signs Your Child Might Be Diabetic

Worried your little one or teen might be diabetic? Here are five signs to look out for.

While Type-1 Diabetes (which cannot be prevented) is more commonly found in children, numbers of children developing Type-2 diabetes are on the rise. Type-1 occurs when the body cannot produce insulin, leading to high blood-sugar levels. Type-2 which is a lifestyle disease, largely due to obesity and sedentary lifestyles, is becoming more prevalent in children. In Type-2, the body doesn’t use insulin properly, leading to insulin resistance.

If you suspect that your child may have diabetes, contact your doctor ASAP for a proper evaluation.

Here are five signs to look out for that could potentially indicate diabetes in children.

1. Frequent urination – in children this may include bed wetting.

Excessive thirst – if your child drinks more than usual and complains of being thirsty it may be a cause for concern.
Extreme hunger – despite eating a “normal” or even an increased amount of food, children with diabetes may experience intense hunger.
Unexplained or sudden weight loss – if your child loses weight for no apparent reason, this could also be a cause for concern.
Fatigue and irritability – persistent fatigue and irritability could indicate that the body is not effectively using glucose for energy and thus your child could experience mood swings and tiredness.

Any of these symptoms could be indicative of other underlying health conditions, so it’s important to keep track over a period of time. Always check with your medical doctor and ask for a blood test to confirm.

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Mindful Social Media and Online Interactions

In an era where digital devices and platforms dominate daily routines, the line between our online and offline worlds has become increasingly blurred. With social media serving as a primary channel for communication, news, and entertainment, there’s an emergent need for cultivating mindful online interactions. Just as we set boundaries in our offline lives, our digital world deserves the same consideration.

Understanding the Need for Mindful Social Media Interactions

It’s undeniable that social media platforms offer a plethora of benefits. They connect us with friends, expose us to diverse perspectives, and even offer avenues for professional growth. However, they can also contribute to feelings of inadequacy, foster unhealthy comparisons, and amplify anxieties. Therefore, recognising the dual-edged nature of these platforms is the first step to using them mindfully.

Setting Boundaries for Screen Time: Why it Matters

Physical Health Impacts: Prolonged exposure to screens can strain our eyes, disrupt sleep patterns, and encourage a sedentary lifestyle.
Mental Health Challenges: Overconsumption can result in information overload, heightened stress, or feelings of social isolation despite being “connected”.
Reduced Productivity: Endless scrolling and frequent notification checks can divert attention from critical tasks and erode our capacity to focus.
Distorted Reality Perception: Exclusively engaging with highlight reels of others can skew our perception of reality and dent self-esteem.

Not all is lost, though. Here are some practical steps to help you be mindful of your digital consumption:

Digital Detox: Dedicate specific days or weekends when you disconnect from all digital devices. This not only refreshes the mind but also offers perspective on how reliant we might have become on these platforms.
Scheduled Screen Time: Allocate specific times of the day for checking social media. This prevents the compulsion to check notifications incessantly.
Turn Off Non-Essential Notifications: Constant dings and buzzes can be distracting. Limit notifications to essential communications to avoid unnecessary disruptions.
Use Tools and Apps: Use screen time monitoring apps to keep track of your digital consumption. Some apps even allow users to set limits on usage for specific platforms.
Mindful Scrolling: Ask yourself why you’re accessing a platform. Is it out of habit, boredom, or genuine interest? Being conscious of the ‘why’ can often deter mindless browsing.
Cultivate Offline Hobbies: Engage in activities that don’t involve screens, like reading physical books, gardening, or taking walks. It can be hard to change your habit in the beginning, but pushing through the thoughts of taking the easy route means you’ve won over your digital addiction. This ensures a balance between the online and offline worlds.
Unfollow and Curate: It’s essential to remember that we have control over the content we consume. If a particular account or page doesn’t align with your values or adversely impacts your mental well-being, it’s okay to unfollow. Curate your feed to reflect positivity, authenticity, and content that genuinely resonates with you.

Mindful social media usage is not about demonising technology or advocating for complete disengagement. It’s about harnessing the benefits of these platforms while ensuring that they don’t overshadow other crucial facets of our lives. By implementing boundaries and being introspective about our online habits, we can enjoy a more balanced, enriched, and mentally nourishing digital experience.

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What You Can Do To Prevent A Stroke?

With World Stroke Day on 29 October we draw attention to preventative measures that any human can take to reduce their risk of having a stroke. Here are 10 steps you can take today.

1/ Eat a Healthy Diet

Consume a diet rich in fruits, vegetables, whole grains and lean proteins. Limit your intake of saturated and trans fats, cholesterol and sodium (salt). Consults your GP or nutritionist for a sustainable meal plan that suits your individual needs.

2/ Exercise Regularly

Engage in at least 150 minutes, ideally 300 minutes, of moderate-intensity aerobic exercise per week. Physical activity helps improve circulation, maintain a healthy weight and lowers blood pressure.

3/ Maintain a Healthy Weight

Obesity is a risk factor for stroke. Achieving and maintaining a healthy weight through a well-balanced diet (1) and exercise (2) can reduce your risk.

4/ If you’re a smoker – quit!

Smoking damages blood vessels and contributes to the buildup of fatty deposits in arteries. Quitting smoking significantly reduces stroke risk.

5/ Limit Alcohol Consumption

If you choose to drink alcohol, do so in moderation. Excessive alcohol intake can raise blood pressure and contribute to stroke risk.

6/ Manage Stress

Chronic stress may contribute to stroke risk. Practice stress-reduction techniques such as mindfulness, meditation, yoga or deep breathing exercises.

7/ Stay Hydrated

Drink plenty of water throughout the day. Dehydration can increase the risk of blood clots, which can lead to stroke.

8/ Get Regular Check-ups

Schedule regular check-ups with your healthcare provider to monitor and manage your risk factors. They can provide guidance on medications and lifestyle changes when necessary.

What if I have underlying conditions that could cause a stroke?

There may be some hereditary or health-related issues that individuals have that make the risk of stroke more likely. There are still steps that you can take, in addition to the above, that can help prevent a stroke.

Know Your Family History. Be aware of your family’s medical history, including any instances of stroke or cardiovascular diseases. This information can help your healthcare provider assess your risk.
If you have diabetes, work closely with your healthcare team to control your blood sugar levels. Uncontrolled diabetes can increase stroke risk.
If you have high cholesterol, manage your cholesterol through diet, exercise and, if necessary, medication.
If you have high blood pressure, monitor your blood pressure regularly and follow your doctor’s advice to keep it within a healthy range.

Remember that stroke prevention is a lifelong commitment to a healthy lifestyle. Consult with your medical doctor for personalised guidance and recommendations based on your specific risk factors and medical history.

______
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.

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Tips For Better Posture

Posture is not only about how you carry yourself and body language, but having good posture is also better for your back, health and sports performance. Good posture can have a significant impact on your physical health and mental well-being as well as overall quality of life.

World Spine Day is celebrated on 16 October and we’re drawing attention to posture. But we know it doesn’t just magically happen. Posture gets better with exercise too – core and back strength. Here are ways to get better posture and reasons why it’s important.

Why Is Good Posture Important?

Maintaining proper alignment of your spine is crucial for preventing structural issues. Good posture helps distribute the force of gravity more evenly through your body, reducing the risk of conditions like spinal misalignment, disc compression, and back pain. Good posture can prevent or alleviate various types of pain, including back, neck, and shoulder pain. When you sit or stand with proper alignment, you reduce the stress on your muscles, ligaments, and joints. Proper posture allows your lungs to expand fully, enabling efficient breathing. Slouched or hunched posture can restrict lung capacity, leading to shallow breathing and decreased oxygen intake. Maintaining an upright posture during and after meals aids in proper digestion. Slouching or lying down immediately after eating can contribute to issues like acid reflux and indigestion.

How To Improve Your Posture

The first step in improving posture is being aware of your current posture habits. Pay attention to how you sit, stand, and walk throughout the day.

– Invest in an ergonomic chair, desk, and computer setup to support good posture, especially if you have a desk job. Use an ergonomic keyboard and mouse to reduce strain on your wrists and arms.
– If you sit for extended periods, take short breaks every 30 minutes to stand up, stretch, and walk around.
– A strong core helps support your spine and maintain good posture. Incorporate exercises like planks, bridges, and abdominal crunches into your routine.
– Stretch regularly to release tension and improve flexibility. Focus on stretching the chest, shoulders, hip flexors, and hamstrings. Incorporate this “Back Care” routine into your daily exercise.
– Do little exercises during the day such as chin tucks and back stretches: Squeeze your shoulder blades together, hold for a few seconds, and then release.
– Wear supportive shoes that provide proper arch support. Avoid shoes with high heels for extended periods.
– Massage therapy and physical therapy can help release muscle tension and correct imbalances contributing to poor posture.

This article serves as a guideline only. It’s important to note that if you have chronic posture-related issues or pain, you should consult a physical therapist, chiropractor or healthcare professional for guidance and personalised exercises.

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Category: Health

Tips To Burn Extra Calories Over The Festive Season

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Injury Prevention in the Workplace

Hierarchy of Controls

Elimination
Physically remove the hazard that has a potential to cause an injury, separating pedestrian entrance from vehicle entrance which eliminate interaction between pedestrian and vehicles.

Substitution
Replace the hazard, replacing a machinery that is noisy with a quitter one to minimize noise pollution.

Engineering controls
Using guards against moving part of machinery

Administrative Controls
Work process training, job rotation, ensuring adequate rest breaks, limiting access to hazardous areas or machinery.

PPE
Personal Protective Equipment, heat resistant gloves to handle hot pans in baking.

____________

How to prevent injuries in the workplace:

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Hierarchy of Controls

Elimination Physically remove the hazard that has a potential to cause an injury, separating pedestrian entrance from vehicle entrance which eliminate interaction between pedestrian and vehicles.

Substitution Replace the hazard, replacing a machinery that is noisy with a quitter one to minimize noise pollution.

Engineering controls Using guards against moving part of machinery

Administrative Controls Work process training, job rotation, ensuring adequate rest breaks, limiting access to hazardous areas or machinery.

PPE Personal Protective Equipment, heat resistant gloves to handle hot pans in baking. ____________

How to prevent injuries in the workplace:

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Elimination
Physically remove the hazard that has a potential to cause an injury, separating pedestrian entrance from vehicle entrance which eliminate interaction between pedestrian and vehicles.

Substitution
Replace the hazard, replacing a machinery that is noisy with a quitter one to minimize noise pollution.

Engineering controls
Using guards against moving part of machinery

Administrative Controls
Work process training, job rotation, ensuring adequate rest breaks, limiting access to hazardous areas or machinery.

PPE
Personal Protective Equipment, heat resistant gloves to handle hot pans in baking.

____________

The above may sound a lot like the typical symptoms of Covid-19. But here are some differences you can look out for.

Flu VS pneumonia

How to pack a healthy lunchbox for your children 