Category: Health

After years of men growing out their moustaches every November to raise awareness of men’s health issues, such as prostate cancer, testicular cancer, and men’s suicide,

some may think that the cause is “getting old”. Nothing could be further than the truth. In the current global health crisis, Movember is important for promoting good health in men.

Movember ZA announced: The Movember Foundation has made the difficult decision to no longer run a dedicated Movember campaign in South Africa.

However, this does not mean that what Movember stands for is any less important right now.

Why the movement started: “Our fathers, partners, brothers and friends face a health crisis that isn’t being talked about. Men are dying too young. We can’t afford to stay silent.” – says the Movember site.

• Gender is one of the strongest and most consistent predictors of health and life expectancy. For men, this is not good news. On average, across the world, men die 6 years earlier than women.
• Suicide affects men more than women: three-quarters of suicides are by men. The World Health Organisation estimates that 510 000 men die from suicide globally each year. That translates into one death every minute. Men, regardless of age group, often don’t recognise when they’re experiencing a mental health issue, and may not be comfortable asking for help. The uncomfortable truth is that some stereotypical forms of masculinity are killing men. Health professionals are there to help. The South African Depression and Anxiety Group offers a free suicide hotline and advice related to anxiety and depression.
• The impact of prostate and testicular cancer on lives is substantial, with prostate cancer being the second most common cancer in men worldwide. Globally, more than 1.4 million men are diagnosed with prostate cancer each year. Visit our network of professionals to find the right doctor for you in your area to schedule a prostate check.

The Movember challenges and causes:

• Grow a Mo
• Move for Movember: A 60km fun run
• Host a Movember event: Mo-Ment

For more information on Movember, visit the global site.

Running is on the rise! With people wanting to spend more time outside, not renewing their gym contracts and looking to shed lockdown weight, more and more people have started running! If you’re keen to join this movement, we’ve got all the tips and tricks for you!

Running is an amazing sport for many reasons, including an accessible way to lose weight, get cardio fit and benefit from mood-boosting endorphins! If you’ve decided you’d like to give running a try, but are unsure how to get started, don’t worry – we’ve got you covered.

A good place to start is the free “Couch to 5km programme” available for all Medshield members. This programme will help guide you from the very beginning, with a steady, gradual build-up to your first 5km run. The trick with running is to go slow in the beginning and by that, we mean walking! Trying to do too much too quickly will lead to injuries.

Ready to get going? Make sure you warm up your body first! If you’re not sure how, try “​​6 Warm-Up Moves For Runners”. In order to track your time and to help you improve your running speed, there are a number of free apps we recommend using. Read about them here: “The Best FREE Running Tracking Apps”. And don’t worry if you don’t have a fitness watch or tracker yet, simply start by using the Strava app on your smartphone to track your runs.

Advice from the Physiotherapist

Cape Town-based physiotherapist Genine Manchip recently shared with us beginner-friendly running advice and how to avoid injuries. Genine is a running specialist and a triathlete, which is why we’ve asked her to weigh in.

1. Get the right shoes! “Make sure that you use running-specific shoes,” says Genine. “This might sound obvious, but you will be surprised at how many beginners run in sneakers and this can lead to injuries because of the lack of support they offer,” she explains. “There are a few shops that can assess your running style and determine if you need a neutral or a stability shoe.”
   She advises doing these tests before buying a pair of shoes!! Certain athletic stores offer this assessment for free.
2. “Be conservative,” says Genine. “Start with a run-walk routine of 20-30 minutes and gradually increase the amount of running you do.”
3. “Progressively increase your mileage from week to week, aiming for no more than a 10% increase in kilometres,” advises Genine. “Begin with two to three days a week with a day in between to recover.”
4. Include strength training. “Do one to two days a week of simple strength exercises to strengthen your hips, gluteal muscles – your buttocks – and calf muscles. If you are unsure what to do, visit a physiotherapist who specialises in running injuries and they can screen you and prescribe exercises specific to your needs,” she says.
5. Stretch! “Stretch your muscles after a run – especially your glutes (buttocks) and quads (thighs), advises Genine.

For those recovering from Covid-19, Genine has provided a 6-stage guide on how to get back into running. You can read her advice here: “How to Start Exercising Again after COVID-19 Recovery”.

We know how important self-care is for our emotional and physical well-being. We know that it looks different to everyone and can be as simple as taking a long hot bath or practising yoga. Medshield recently consulted with medical doctor, Dr Tamsin Malengret and counselling therapist, Jacqui Morgan about how each practises self-care at home. All people can apply the advice shared for their mental-health improvement, self-care and stress management at home.

“Although stress is universal, our experience thereof is not and subsequently how people cope will differ,” says Dr Tamsin Malengret. “It is important to figure out what works for you and to then be disciplined enough to implement it,” she says.

“Personally,” says Dr Malengret, “I keep my mental health in check by making sure that it is a priority in my life. I know what I need to do to keep myself mentally well, so I incorporate these activities into my daily life and schedule: exercise – running, yoga, group exercise classes, getting outdoors, cooking, baking, meditation, socialising and reading. Fortunately for me, almost all of these activities can be done at home. The important thing is to be disciplined in doing them.”

Counselling therapist Jacqui Morgan recommends doing everything mindfully – including simple, everyday tasks like brushing teeth and bathing, but with increased awareness. Read: How To Practise Mindfulness For Mental Health for more advice from Jacqui on this excellent stress-management technique.

Jacqui further recommends the following at-home go-to methods for managing stress and anxiety that you can work into your everyday routine – or see them as doses of self-care!

1. “Stop multitasking – Do one thing at a time. Giving yourself permission to focus on one thing at a time increases your cognitive output on tasks while conserving mental energy. Whereas bouncing between screens and tasks leads to interrupted flow of thought and the coordination of motor planning and output becomes more effortful.”
2. “Get your heart rate up for at least 30 minutes, at the very least three days in the week. I’m not a fitness expert and may well be under prescribing exercise, but just doing this improves my overall mood and state of mind, plus it gives me a sense of agency and accomplishment, which improves my overall confidence.”
3. “Do the opposite. If you are feeling isolated, reach out to a friend. Social connection is important to our overall functioning. If you’re feeling angry, watch something that fills you with gratitude. If you’re afraid of failing at something, lean into it. Overcoming bite-sized challenges every day helps to build mastery, which boosts our sense of accomplishment and self-esteem.”
4. “Be purposeful about doing one pleasant thing for yourself every day. This could be as simple as enjoying your senses with a scented bath or sitting quietly with a cup of tea and being mindful of its soothing warmth. During your self-care time, notice any distracting thoughts you have, but don’t judge them or allow any negative thoughts to rob you of the permission you have given yourself to enjoy some time out.”

“Nurture the little you. There exists within all of us our ‘vulnerable child’ side. Check-in with that little you and provide protection – having healthy boundaries with others, protecting good sleep hygiene – and nurturance, like eating healthily, playing and moving your body.”

About Our Experts

Counselling therapist Jacqui Morgan graduated from the University of Johannesburg with a master’s degree in counselling psychology. She gained clinical experience working with survivors of brain injuries at Headway Clinic in Hyde Park. Since then, Neuropsychology has become an academic interest of hers. Jacqui’s approach is largely informed by a psychodynamic perspective and works at Morgan Practice in Johannesburg

Growing up, Dr Tamsin Malengret was always passionate about the community and helping people. She completed her medical degree at The University of the Witwatersrand before returning to Cape Town to practise. She has a passion for psychiatry and while working at Lentegeur Hospital has recently joined the University of Cape Town as Registrar in the Department of Psychiatry.

It has been a tough year for many of us due to the continuing strain that the COVID-19 pandemic has had on our mental health, as well as upheaval and turmoil caused by recent lootings and taxi violence in various parts of South Africa. It’s no wonder so many of us are feeling stressed, exhausted and anxious. Medshield spoke to counselling psychologist, Jacqui Morgan of Morgan Practice in Johannesburg about the difference between stress and anxiety and the physical symptoms they present.

“Although stress and anxiety may share many of the same physical and emotional symptoms, such as mood fluctuations, tension, uneasiness, digestive upsets, fatigue, disturbed sleep, headaches, they have different origins,” explains Jacqui Morgan.

Stress Defined

“Generally,” she says, “stress is a response to an external circumstance – social, physical or economic. For example, like a tight deadline at work or an upcoming exam.”

“Unlike anxiety, stress subsides once the situation has passed or been resolved. Some degree of stress is natural and can even be helpful. Its roots are evolutionary and ensures part of our survival. Without it, we would not rise to meet life’s challenges, may risk missing a work deadline or be underprepared for an exam,” explains Jacqui. So, we understand that some level of stress is natural and helpful.

Jacqui further shared that everyone experiences stress differently due to their unique genetic make-up and histories. “Where one person might experience a certain level of stress as exciting, another may experience psychological and even physical strain. Coping skills are important to combat stress because in the absence of these, a person might feel as if the external situation exceeds their available internal resources, and one may start feeling overwhelmed,” she explains.

Anxiety Defined

“Anxiety is a specific reaction to stress which originates internally through our unique nervous systems, shaped by our specific histories and genetic predispositions,” explains Jacqui. “Anxiety is often characterised by a feeling of apprehension, fear or dread that persists after the stressful situation has passed.” Which, as Jacqui previously explained, is different to a feeling of stress, which eases after the situation has passed.

“Fear is the emotional response to a real or perceived threat, whereas anxiety is the anticipation of future possible threats. Anxiety persists in situations that are not threatening, and psychological interventions often work to gently challenge the irrational nature of anxious thoughts, feelings and behaviours,” she explains. However, Jacqui does say that through exposure to chronic stress, we may become more vulnerable to experiencing anxiety. “Unmanaged and/or chronic stress is a trigger for anxiety. It is important to identify and manage our stress and anxiety symptoms to prevent the development of an anxiety disorder,” she points out.

Stress VS Anxiety Symptoms

Physical symptoms of stress include:

• Low energy
• Headaches
• Upset stomach, including diarrhoea, constipation and nausea
• Tense muscles
• Chest pain and rapid heartbeat
• Trouble sleeping
• Frequent colds and infections
• Loss of sexual desire or ability

 Physical symptoms of anxiety include:

• Pounding and accelerated heart rate
• Rapid breathing or shortness of breath
• Chest pain
• Headaches
• Stomach pain, nausea, digestive issues
• Sweating
• Cold chills or hot flushes
• Depersonalisation and Derealisation (thoughts and feelings seem not to belong to oneself or seem unreal)
• Trembling or shaking
• Sleep issues (trouble falling asleep and/or frequent waking)

“In addition to the above, children and adolescents experiencing anxiety report difficulty concentrating, as well as irritability, restlessness and nervousness,” says Jacqui.

If you’re struggling with stress or anxiety, but are unsure whether you should seek help or not, read our article: How Do You Know When It’s Time To Seek Help For Stress Or Anxiety

Jacqui works with individuals and groups at a psychiatric residence and co-facilitates a DBT group for adolescents. She currently belongs to several academic groups where she continues her professional development and stays informed on best practices. Her approach is largely informed by a psychodynamic perspective, and she works with each client according to their needs. For more information and to book an appointment, you can email her at Jacqui@morganpractice.co.za.

Medshield consulted counselling psychologist Jacqui Morgan about mindfulness: What exactly it is? and How it can work as a tool for stress management?

What Exactly Is Mindfulness?

“Mindfulness is being aware of your thoughts, emotions and physical sensations in the present moment without judgement and without trying to change it,” explains Jacqui. “Practising this will reduce suffering, increase control of your mind and add an openness to accept reality as it is,” she explains.

“The scientific rationale behind mindfulness has a lot to do with regulating the nervous system which in turn regulates your emotions. Having a regulated nervous system allows you to emerge from your ‘emotion brain’ and utilise your ‘thinking brain’, where it becomes possible to think about what you’re feeling – bringing a sense of containment and calm,” explains Jacqui.

Referencing meditation and mindfulness expert, James Baraz, Jacqui says: “Mindfulness is simply being aware of what is happening right now without wishing it were different; enjoying the pleasant without holding on for when it will change – which it will; being with the unpleasant without fearing it will always be this way – which it won’t.”

How to Practise Mindfulness

Jacqui recommends trying this quick mindfulness method from Marsha Linehan’s Dialectical Behavioural Therapy which we can all apply and try.

“When an uncomfortable emotion – or a thought that stirs up an unpleasant emotion – enters your mind, acknowledge it by describing it as it is: ‘naming and taming’ as it were. Resist evaluating it by labelling it as good or bad or whether you like it or not. For example, ‘A feeling has just washed over me that has made my body feel heavy in my seat’,” explains Jacqui.

“Picture yourself lying on your back watching the clouds drift across the blue sky. So too are thoughts and emotions drifting through your mind like clouds in the sky. Just because you have a thought doesn’t mean it’s true and just because you feel an urge doesn’t mean you have to act on it,” she says.

How to Become Present

“Taking hold of the mind has helped me and so many of my patients to do – and it starts with becoming present,” says Jacqui. Reflect on the experience of becoming more present as you ask yourself the questions below.  As you continue, read each question slower than you would usually.”

1. Can you feel your hair touching your head?
2. Can you feel the distance between your eyes?
3. Can you feel your chest rising and falling as you breathe?
4. Can you feel your arms touching your body?
5. Can you feel the space in your mouth?
6. Can you feel the position of your tongue in your mouth?

Jacqui’s approach is largely informed by a psychodynamic perspective/. She offers face-to-face and online psychotherapy to individual adults and couples. Email her at jacqui@morganpractice.co.za for more information and to set up an appointment.

Visit our Resource Hub for more insightful articles on fitness, health, mental health and food!

Many of us are more stressed than we’ve ever been. Before the COVID-19 pandemic hit, 2019 statistics revealed that one in six South Africans sufferered from anxiety, depression or substance abuse problems, according to the South African Depression and Anxiety Group (SADAG). Medshield recently had a sit down with Johannesburg-based psychologist Jacqui Morgan of Morgan Practice about how to self-identify when it’s time to seek professional help.

“It is common and normal to experience feelings of anxiety, fear or worry during stressful times,” says Jacqui.  She explained that changes in our thoughts, feelings and behaviours may be a “sane reaction to an insane world” at present. “It’s okay to not be okay – you have done nothing wrong, but it is not okay to stay there if you are starting to feel out of control,” she says.

Read our article “What Exactly Is The Difference Between Stress And Anxiety” for a list of physical symptoms as well as Jacqui’s breakdown of the two.

Time To Seek Help

Jacqui says that it is time to see a psychologist if you start to experience any of the following:

1. “You are in danger of harming yourself or others in any way. This includes domestic violence, thoughts or plans of suicide and self-injurious behaviours, such as cutting your body.”
2. “Your anxiety interferes with your cognitive (thinking), physical and behavioural functioning in performing your daily tasks effectively at home, school or work.” Jacqui suggests checking your behaviour and asking yourself: “Do you find yourself avoiding people, places or events or doing something to soothe increased anxiety before or afterwards, including self-medicating, substance use or perhaps risky sexual practices?”
3. “You find yourself having emotional outbursts that feel difficult to control and that negatively affect your personal relationships.”
4. “You experience sudden panic attacks or have repeated panic attacks. A panic attack can feel frightening – it comes out of nowhere; your heart races and you may think you’re having a heart attack.  You may feel lightheaded and dissociated, like an out-of-body experience, and think that you’re going mad and you may feel trapped and experience the need to physically escape.” This might sound frightening, but it’s more common than you may realise.

How To Find A Psychologist

“Looking for a psychologist can feel daunting and scary and it is important to find a therapist that you feel comfortable with,” explains Jacqui. “To do so, you may need to visit more than one therapist to get a sense of who you connect with best.”

If you are unsure of where to start, speak to your family doctor or GP and ask for a recommendation. Alternatively, contact Medshield to help find a therapist within our network in your area.

Jacqui Morgan works with individuals and groups at a psychiatric residence and co-facilitates a DBT group for adolescents. She currently belongs to several academic groups where she continues her professional development and stays informed on best practice. Her approach is largely informed by a psychodynamic perspective, and she works with each client according to their needs. For more information and to book an appointment, she is available at Jacqui@morganpractice.co.za.