Health Archives - Page 21 of 29 - Medshield Movement

The Importance of Staying Hydrated in Winter: Tips and Strategies for Cold-Weather Hydration

We all understand the significance of staying hydrated during the scorching summer months, but what about winter? Staying hydrated in winter can be challenging as we often feel less thirsty and may not realise we’re not drinking enough. In this article, we will explore the importance of winter hydration, signs of dehydration, the amount of water we need, and provide practical tips to stay hydrated during the colder months.

Understanding the Importance of Hydration in Winter

Water plays a critical role in our bodies, constituting approximately 60-70% of our overall composition. It is essential for various bodily functions, such as transporting nutrients, eliminating waste, supporting the immune system, hydrating tissues and organs, maintaining blood pressure, and regulating body temperature. Adequate hydration is particularly crucial during winter to prevent hypothermia when spending time outdoors.

The Impact on the Immune System

Dehydration can weaken our immune system, making us more susceptible to airborne viruses. Lack of water can dry out the mucous membranes in our lungs and sinus passages, reducing their ability to resist infections.

Signs of Dehydration

Aside from feeling thirsty, there are other indicators that you may not be getting enough fluids. Monitoring the colour of your urine can provide insight into your hydration levels, with pale yellow or clear urine being the desired outcome. Other signs of dehydration include constipation, dry mouth or chapped lips and skin, headaches, difficulty concentrating, irritability, feeling faint or dizzy, and a rapid heart rate. Daytime fatigue is also often linked to dehydration.

Determining Your Water Intake Needs

The recommended daily fluid intake, according to the U.S. National Academy of Sciences, Engineering, and Medicine, is approximately 3.7 litres for men and 2.7 litres for women. This includes fluids from various sources such as water, teas, juices, and hydrating foods like fruits and vegetables. However, individual water needs can vary based on factors like age, activity level, altitude, weather, and overall health.

Easy Tips for Staying Hydrated in Winter:

Opt for Warm Fluids: Drink warm water, hot herbal teas, or warming broths if cold water is less appealing during winter.

Add Flavour to Your Water: Enhance the taste of water by adding lemon or lime wedges, or infusing it with pieces of fruit for a refreshing twist.

Carry a Water Bottle: Make it a habit to carry a water bottle with you wherever you go, encouraging hydration throughout the day, whether indoors or outdoors.

Drink Your Food: Increase your fluid intake by consuming homemade soups and dishes with water-rich fruits and vegetables such as green leafy vegetables, citrus fruits, melon, tomatoes, and cucumbers.

Set Hydration Goals: Prioritise hydration by setting a daily water intake goal and tracking your progress. You can even treat yourself when you reach your goal!

Things to Avoid:

Limit Caffeine Intake: Caffeine acts as a natural diuretic, which can flush water and electrolytes from your body. Balance caffeinated beverages with an equal volume of water.

Be Mindful of Alcohol Consumption: Alcohol should not be considered part of your fluid intake, as it can affect your perception of cold and increase the risk of hypothermia. Opt for an unsweetened seltzer with a slice of citrus or mixed berries instead.

In conclusion, staying hydrated during all seasons is important. By understanding the importance of hydration, recognising signs of dehydration, determining your water intake needs, and following practical tips, you can maintain optimal hydration levels throughout the colder months. Prioritise your health by making hydration a habit and enjoy the benefits of a well-hydrated body year-round.

Go Back

The Health Benefits of Lettuce

Lettuce is such a commonplace ingredient that it’s often only thought of for its crunchiness in salads or as a sandwich filler, but are all lettuces equal? Is one lettuce healthier than another? Here we look at the different types of lettuce commonly found on our grocery shelves and their health benefits.

Creamy butter lettuce, crunchy cos lettuce, basic iceberg – we all have a preference, right? And sometimes this is based on texture and sometimes this is based on the purpose of the lettuce, but is one any better – for our health – than another? Does one contain more nutrients than another?

All lettuces are a great addition to salads, sandwiches, wraps, side dishes or as a little snack (think of tuna mayo on a little crunchy cos lettuce leaf) and we have a huge variety readily available.

The Nutrients In Lettuce

– Lettuce is full of fibre, vitamins and minerals, while containing very few calories.

– Lettuce contains beta-carotene (an antioxidant that helps fight free-radical damage) and lutein (an antioxidant that helps to preserve our eyesight as we age).

– In general, lettuce that is darker green in colour is a better source of nutrients than lighter coloured lettuce.

– Eating lettuce also adds to your daily fluid count as they contain a fair bit of water.

Romaine Lettuce has been touted as one the more nutrient-dense lettuces. Here’s what cup of shredded Romaine Lettuce contains: 8 calories, 1.6g carbohydrates, 1g fibre, 0.6g protein, 0g fat

8mg sodium, 64mcg folate, 205mcg vitamin A, 48mcg vitamin K (40% DV).

But why is it said to be the best in terms of nutritional value? One head of romaine lettuce contains nearly 45% of the RDA (recommended daily allowance) of omega-3s, 20% of your RDA of calcium, 10% of your RDA of Vitamin C, 213% of your RDA of folate and 535% of your RDA of vitamin K.

Red-leaf varieties of lettuce, compared to romaine, provide more vitamin K, slightly more iron and slightly fewer calories — while romaine offers more fibre and vitamins A and C.

Iceberg lettuce only contains about 1 calorie per leaf, so it’s the lowest in calories and has a higher water content than other lettuces, but it does not contain as many nutrients.

So which lettuce should you choose? They’re all great as an addition to our meals, but we cannot survive on lettuce alone. Make your meals work harder for you by mixing up your lettuce with other nutritious dark-green leaves, such as kale and spinach.

Contact a dietician or your GP for a tailor-made meal plan or nutritional advice to help you meet your health and weight-loss / management goals.

Go Back

Here’s How You Can Get Your Company To Be Healthier!

If you’re looking for an opportunity to get your colleagues moving more, eating better and taking their health more seriously, then jump on board Corporate Wellness Week this July!

From 3 to 7 July 2023, it’s South Africa’s Corporate Wellness Week – and a great excuse to set your colleagues a fitness challenge, introduce some healthy eating options at the office, organise a yoga or meditation class and more. Here are some tips for making the most of Corporate Wellness Weak and influence a greater change.

Creating greater awareness around health and wellness can lead to positive knock-on effects, such as better mood, better overall performance and energy and less anxiety and stress. Try these five ways to celebrate Corporate Wellness Week and inspire some healthy habits!

1. Celebrate Healthy Food

This can be done by ordering fruit baskets for the week and having healthy snacks for a big meeting or brainstorming, such as crudites, health bars, fresh-pressed juices and salads. Offer ginger shots to teams (a much needed immune booster in winter) or try the new healthy restaurant down the road as a collective for lunch.

2. Standing Meetings

Try standing meetings for the week – this will mean that people move more, burn more calories, and, realistically, it means these meetings may become more time efficient. It could be a great new habit changer.

3. Book a Wellness-Inspired Team Building

Organise a beginner-friendly yoga or meditation class for your team or get an instructor to come to you during a lunch break and block the time off in diaries. Introducing the calming effects of breathwork and gentle movement can help your co-workers learn how to be more self aware and to manage their stress levels. At the very least, it will be a good bonding session.

4. Go for a Walk

Encourage your team to take a lunch break walk – even if it’s just around the neighbourhood. Or encourage an early-morning or after-work walk through your local park, promenade or mountains.

5. Share inspiring content

Curate a newsletter with links to wellness podcasts, meditation podcasts or playlists, audiobooks or blogs (like this one!) that offer health and wellness content.

Go Back

What Are The Different Blood Types And What Do They Mean

Here we break down what the different blood types are and what they mean for donating purposes.

Why do we have different blood types?

The blood group you belong to depends on what you have inherited from your parents. According to the South African National Blood Service (SANBS), currently there are more than 20 blood group systems that exist, but the AB0 and Rh blood group systems are the most important ones used for blood transfusions.

The differences in human blood are due to the presence or absence of certain protein molecules called antigens and antibodies. The antigens are located on the red blood cells and the antibodies are in the blood plasma. Individuals have different types and combinations of these molecules.

Not all blood groups are compatible. Mixing incompatible blood leads to clumping or agglutination, which is very dangerous for individuals.

What are the different blood types and what do they mean?

All donors belong to one of four blood groups: A, B, AB or O. You are also classified as either Rh+ or Rh-.

A person with Rh- blood does not have Rh antibodies naturally in the blood plasma. But a person with Rh- blood can develop Rh antibodies in the blood plasma if he or she receives blood from a person with Rh+ blood. A person with Rh+ blood can receive blood from a person with Rh- blood without any problems.

There are therefore eight different main blood groups, ie: A+, A-, B+. B- and so on.

Not all blood groups are compatible with each other and the success of modern transfusion medicine depends on classifying and matching donors and patients correctly.

The South African government states that O+ is the most commonly found blood type in SA and that the rarest is AB-. Blood type O is also universal, which means it can be given to all the other blood types. Currently South Africa is experiencing a critically short supply of blood type O. While we have a greater stock of B+, this blood can only be given to B and AB blood types.

Visit RedCross.org for interactive graphs on how compatibility works.

June 14 is World Blood Donor Day. Click here to do a quick quiz and find out more about how you can save 3 lives with one donation.

Go Back

Donating Blood VS Donating Plasma

What’s the difference between donating blood and plasma and how does this impact your donating choices and requirements? Read more to find out.

Similarly to how blood group O is universal for blood donations (read more about the blood groups here), AB plasma is in high demand because it too is universal.

While the requirements for donating blood VS plasma are similar, there are a couple key differences. For example, you can still donate plasma if:

you have travelled to or come from a Malaria area
you are on anti-platelet medication such as aspirin and anti-inflammatories

Why is donating plasma important?

For many people with rare diseases and chronic conditions, plasma-based therapies are the only way to treat their condition or disease.

Plasma is also given to trauma patients and burn victims to help with blood clotting and to boost their blood volume, which can prevent and treat shock. For example, 1 200 plasma donations will treat someone with haemophilia for just one year. Read more about haemophilia here.

What is the process of donating plasma?

You will undergo the normal screening process for blood donation (Read more about that here). Once accepted, a high-tech machine is used to safely and quickly collect your plasma.

The machine separates some of your plasma from the rest of the blood components. The plasma is collected into a bag. The other components of the blood such as red blood cells, platelets and white blood cells are returned to your body.

The plasma collection set is disposable and is used only once. At the end of the procedure some saline (sterile salt water) is infused into your blood to compensate for the around 650ml of plasma collected (the process takes about an hour).

You can find a list of plasma donation centres in South Africa here.

For any information or questions, contact your medical doctor.

Go Back

Medshield Movement | 5 Foot Health Tips

The feet contain approximately one quarter of the bones in the human body. With the foot and ankle comprising of 26 bones, 33 joints and over 100 muscles, tendons and ligaments each. With each step you take each foot holds 1.5 times your body weight. This is astounding if you consider the number of steps you take each day. In general woman tend to have more foot problems then men, which has been attributed to choice in shoes. Shoes with a high heel, shallow and/or narrow/ pointy toe boxes can lead to various foot problems.

Check feet daily for any injuries and any skin or nail changes, remembering to check in between the toes as well. This is especially important for people living with diabetes or neuropathy as injuries may not be felt and can become worse if not noticed quickly. If you find it difficult to inspect the bottom of your feet either use a mirror or ask a relative or friend to help.
Shoes needs to be properly fitted and supportive of the foot. Shoes should not be too tight or too loose, paying close attention to the toe area. In the case of foot deformities such as bunions, hammertoes etc. shoes should accommodate them and not cause undue pressure. The best time to fit shoes is later in the day as this is when your feet are a bit bigger. Wear the right shoes for the right activity.
Wearing of socks is important as it helps with moisture and reduces friction between the shoe and the foot.
Toenails should be cut straight across and any sharp corners or edges should be filed down. In the case of ingrown or very thick nails it is best to seek treatment from a podiatrist.
Keep feet clean and dry. Feet should be washed with clean water and soap. When drying the feet pay close attention to the areas between the toes as this area does not have good “airflow” and is more susceptible to fungal infections. Cream can be applied after washing and drying them but should not be applied between the toes.

– Penelope Vesotzky, Podiatrist

Go Back

Donating Blood For The First Time? Here’s What You Need To Know

In South Africa, blood stocks are critically low. June 14 is World Blood Donor Day is a call to all South Africans to donate blood to help save lives. Here’s what you need to know about what to do before, during and after donating blood.

We know that donating blood for the first time can make you feel uneasy, nervous or even scared. We’re here to provide all the information you need to make this process easier and to create awareness about this incredible cause.

As per results in May 2023, the South African National Blood Service (SANBS) had an average of 4.9 days bloodstock of B+ and 2.8 days of O+ blood available. The SANBS needs to maintain a bloodstock level of 5 days for each blood group to ensure sustained blood availability for patients in need. Read more about the different blood types and what they mean here.

Do I qualify for blood donation?

The universal access to safe blood is the lifeline for the healthcare system of any nation. Note: you can check your blood pressure levels as well as your haemoglobin levels at most pharmacies.

The minimum requirements for blood donation as per the SANBS are the following:

You need to be between the ages of 16 and 75 years old, for first time donors.
You need to weigh a minimum of 50 kgs (and platelets a minimum of 55 kgs)
You are in good health (refrain from donating if you are HIV+ or if you are being treated for an STI).
You lead a low risk lifestyle (high-risk lifestyles includes having sex with multiple partners / or having sex with someone who has sex with multiple partners as well as injecting yourself with drugs).
You consider your blood safe for transfusion.
You have not donated blood in the last 56 days (and platelets in the last 14 days.)
Your pulse is between 60-100 regular beats per minute.
Your blood pressure is below 180 systolic (first number) and below 100 diastolic (second number) (180/100mmHg) and above 100 systolic (first number) and above 60 diastolic(second number) (100/60mmHg).
Your haemoglobin level is 12.g for females and 13.g for males/dL or above.

What happens during the donation process?

If you meet the minimum criteria above you are able to apply to donate blood. Before going into a centre, make sure that you have eaten a well-balanced, iron-rich meal (for a list of iron-rich foods and meal options, click here) within four hours and consumed adequate water. The donation process takes around 30 minutes.

Here’s what to expect:

You will be required to complete a Donor Questionnaire.
This is followed by a one-on-one interview with the nurse who goes through the questions to ensure that the questions are understood and that the donor understands the importance of being honest on the questionnaire.
Your blood pressure and haemoglobin (iron) levels are checked. (The checking of your iron level is done with a small prick to your finger.)
If your levels meet the requirements, you proceed to donating, where you move to a chair for the donation. A cuff is placed on your arm to maintain a small amount of pressure.
Once a suitable vein is located and your skin has been cleaned, a needle will be inserted into your arm to collect the blood via a new, sterilised needle.
450ml of blood is collected (this takes between five and 10 minutes).
An additional 3 small vials of blood are collected with your blood bag for testing.

Post donation, it’s important to increase your fluid intake for four to six hours and to avoid any strenuous or physical exercise for two hours post-donation. It is also advised not to smoke for at least 30 minutes after donation.

You can find a list of blood donations venues here: https://sanbs.org.za/donor-centres/.

For any information or questions, contact your medical doctor.

Go Back

Iron-Rich Foods To Include In Your Daily Diet

Iron is an essential part of our diet, yet many women are iron-deficient. Make sure to include a balance of a variety of iron-rich foods in your diet.

What does iron do in the body?

Iron is a crucial mineral that the body needs for growth and development. Your body uses iron to make haemoglobin – a protein in red-blood cells that carries oxygen from the lungs to all parts of the body – and myoglobin – a protein that provides oxygen to muscles. Your body also needs iron to make some hormones.

Adequate iron levels are also needed for:

A healthy pregnancy
Sleep health
Reducing levels of fatigue
Increasing levels of focus and energy.
Supporting athletic performance.

Women are more likely than men to have an iron deficiency because they lose blood during menstruation. Pregnancy and childbirth can also cause iron deficiency.

Iron-rich foods to include in your diet

While iron supplements are readily available, here are some healthy iron-rich foods to include in your daily diet. Most pharmacies offer a haemoglobin test, but comprehensive iron tests can be booked through your medical doctor.

Nuts
Dried fruit (such as raisins)
Whole-wheat pasta
Iron-fortified breads and cereals
Legumes (beans, lentils and chickpeas)
Dark leafy vegetables (spinach and broccoli)
Oats
Tofu
Eggs
Oily fish (salmon, sardines, mackerel)
Shellfish (prawns and mussels)
Poultry
Red meat
Offal (liver and kidneys)

You can enhance your body’s absorption of iron by drinking citrus juice or eating other foods rich in vitamin C at the same time that you eat high-iron foods. Vitamin C in citrus juices, like orange juice, helps your body to better absorb dietary iron. Click here to try this iron-rich plant-based recipe!

Go Back

If you ever wanted a reason to stop smoking, this is it

31 May is World No Tobacco Day – a day that was created in 1987 to draw global attention to the tobacco epidemic and the preventable death and disease it causes. Here’s what you need to know today.

The World Health Organisation (WHO) states that tobacco growing and production leads to long term, global ecological harms and climate change, impacting food security. Currently, tobacco is grown in over 125 countries as a cash crop, over an estimated area of four-million hectares, which is an area larger than the country of Rwanda. The harmful effects of the cultivation on the environment are particularly apparent in low- and middle-income countries, states the WHO.

Outside of the negative environmental impacts, we also know now that smoking tobacco is particularly harmful to your health. The Center for Disease Control and Prevention (CDC) reports that smoking causes cancer, heart disease, stroke, lung diseases, diabetes and chronic obstructive pulmonary disease (COPD), which includes emphysema and chronic bronchitis. Smoking also increases risk for tuberculosis, certain eye diseases and problems of the immune system, including rheumatoid arthritis.

The unexpected side effects of smoking tobacco

The American Lung Association reports that smoking is responsible for many other diseases and health issues not typically mentioned. These are:

– Blindness

– Type-2 Diabetes

– Erectile Dysfunction

– Ectopic Pregnancy

– Cleft lip and palate

– and Gum disease

We know that quitting smoking is not easy. It is, after all, an addictive substance that’s available on nearly every street corner in South Africa. But help is out there. Speak to your medical doctor for the best way to proceed – and how you can build a sustainable healthy lifestyle.

Go Back

Why Gardening Is Good For You

World Plant a Vegetable Garden Day is on May 19 and in celebration of this awesome day, we bring you all the health benefits of getting outside into your garden.

Gardening is a great way to get your daily dose of vitamin D, spend time getting a little light exercise in and spending time in nature, using your hands has great mental-health benefits too.

According to the article Gardening for health: a regular dose of gardening, published in the medical journal Clin Med (Lond) available at the National Library of Medicine, research shows that there is increasing evidence that exposure to plants and green space, and particularly to gardening, is beneficial to mental and physical health.

Health Benefits of Gardening

– Sunlight lowers blood pressure as well as increasing vitamin D levels in the summer

– Working in the garden restores dexterity and strength and the aerobic exercise that is involved can easily use the same number of calories as might be expended in a gym. Digging, raking and mowing are particularly calorie-intense.

– Research shows that spending time in nature can lower cortisol levels, making gardening a great practise for managing stress.

– Gardening can also act as a creative outlet, another boost for mental health.

– And, lastly, the fruit and vegetables that are produced have a positive impact on the diet – if you plant a vegetable garden that is!

If you need another reason to take up gardening, think about it as a family activity. Gardening can get the whole family involved! It’s a great way to spend time with your children, creating a sense of responsibility, ownership and purpose. Planting vegetables can also help educate your children about food and nurture an appreciation for what ends up on their plates.

For local planting tips, beginner gardening guides and supplies, click here.

Go Back

Category: Health

The Importance of Staying Hydrated in Winter: Tips and Strategies for Cold-Weather Hydration

Similar Articles

The Health Benefits of Lettuce

Similar Articles

Here’s How You Can Get Your Company To Be Healthier!

Similar Articles

What Are The Different Blood Types And What Do They Mean

Similar Articles

Donating Blood VS Donating Plasma

Similar Articles

Medshield Movement | 5 Foot Health Tips

Similar Articles

Donating Blood For The First Time? Here’s What You Need To Know

Similar Articles

Iron-Rich Foods To Include In Your Daily Diet

Similar Articles

If you ever wanted a reason to stop smoking, this is it

Similar Articles

Why Gardening Is Good For You

Similar Articles

Similar Articles

The Health Benefits of Cuddling: How Physical Touch Releases Oxytocin and Reduces Stress

Simple Ways to Support Gut Health

How to pack a healthy lunchbox for your children

How often should you really see your dentist and oral hygienist?

Why You Should Consider Taking Up Chess

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

Pilates vs Yoga: What’s the Difference?

Fuelling Fails: Common Mistakes That Could Be Sabotaging Your Workouts

Similar Articles

Obesity – The Causes, The Stigma And How To Reduce And Prevent It

Eat Your Way to Healthier Hair: Nutrients That Support Strong, Shiny Locks

Healthy Hacks To Reduce Salt Intake

Healthy Family Activities to Enjoy This Easter Weekend

5 apps that help you sleep better at night

Mental Health Spring Clean – Declutter Your Mind & Reduce Stress

The Gua Sha | The Benefits of Facial Massaging

Let’s Get Real About Body Odour: What’s Normal, What’s Not, and How to Stay Fresh

Similar Articles

Iron-Rich Foods To Include In Your Daily Diet

How Do I Know If I Have An STI?

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

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

Why a Foam Roller Deserves a Permanent Spot in Your Fitness Routine

The Detox Truth About Juicing

The signs and symptoms and haemophilia for men, women and children

5 Signs Your Child Might Be Diabetic

Similar Articles

The Value Of Vaccines – And Why You Should Get Them

10 Food Hacks For Diabetics

Health Benefits of Swimming by Sarah Ferguson

5 Easy Ways to Boost Wellbeing at Work

What Is The Definition Of Obesity And How Does It Impact Health?

How to Practise Mindfulness for Mental Health

How to Avoid Ingrown Toenails: Simple Steps for Healthier Feet

10 Everyday Habits That Could Be Secretly Draining Your Energy

Similar Articles

What does SPF mean and how much sunscreen should I wear?

Modern Masculinity, Men’s Health & Movember

Say Goodbye to Tech Neck – Simple Strategies for Perfect Posture

Spring Back Into Exercise With These Motivating 10 Tips

What Is Slow Living and Why It Matters

Prostate Cancer 101: Understanding Symptoms, Risk Factors, and Early Detection

More Than Flavour: Smart Ways to Use Lemons Beyond the Kitchen

Mobility & Strength Exercises To Improve Your Trail Running

Similar Articles

The Healing Power of Water – Why Your Body Needs to Slow Down and Float

How To Start Running – Advice from a Physiotherapist

How We Eat

Why Purple Toothpaste Is Suddenly Everywhere

Why Chickpeas Are So Good For You + Roast Chickpea Recipe

Hydration Hacks: Staying Fuelled and Hydrated for Peak Performance

Movember Matters: A Wake-Up Call for Men’s Health

Am I Going Deaf? Here are Signs & Symptoms To Look Out For

Similar Articles

More Than Flavour: Smart Ways to Use Lemons Beyond the Kitchen

How to Find Time to Read When Life Feels Too Busy

What is Chronic Kidney Disease and how to prevent it

Early Detection Saves Lives: What You Need to Know This Breast Cancer Awareness Month

Dry Brushing: The Simple Ritual Your Skin Will Thank You For

How To Prevent And Treat Childhood Obesity

Why Chickpeas Are So Good For You + Roast Chickpea Recipe

Prostate Cancer 101: Understanding Symptoms, Risk Factors, and Early Detection

Similar Articles

The Health Benefits of Lettuce

Functional Herbs to Grow and Use at Home

Homemade Hair Masks: Natural Treatments You Can Make in Your Kitchen

The Continuous Rise of Mouth Taping: What It Is and How It Could Improve Your Sleep

Mental Health Spring Clean – Declutter Your Mind & Reduce Stress

What Exactly Is Hepatitis and How Do You Get It?

Why You Should Consider Taking Up Chess

Why You Should Add Cycling To Your Weekly Workouts

Similar Articles

Diet Myth Busters

Types of Collagen Supplements: Which One Is Right for You?

How To Do Deep Belly Breathing – And Why It’s Good For You

Modern Masculinity, Men’s Health & Movember

Understanding HYROX: What It Is and Why You Should Consider Taking It Up

How Accurate Is Your Sleep Score on Your Fitness Tracker?

Donating Blood VS Donating Plasma

How to pack a healthy lunchbox for your children 

How to pack a healthy lunchbox for your children 