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Category: Healthy Lifestyle

Love yourself with these quick tricks for a healthy lifestyle

January 30th, 2023 by The Hello Doctor Team

The holidays are but a distant memory, life is busier than ever, and healthy habits have been placed distinctly on the backburner. Excuses like “I’m so tired”, “I just don’t have the time” and “I’ll start being healthy once I’ve got through month-end” are all too common. The truth is that you’re never too busy to live a healthy lifestyle, but there are a few tricks of the trade that can help you make it easier.

Everyone has the power to make, or change, a routine. The exercise you do, the foods you eat and how early to get into bed, are all daily habits. Combined and done on a day-to-day basis, these routine habits have a significant impact not only on your physical health but also on your productivity and happiness.

There are times when there doesn’t seem to be an extra minute to spare in the day, let alone an hour for exercise. But here is something to consider: it’s YOU who are in control of your daily schedule. When your healthy routines are disturbed like your routine of exercise, or preparing home cooked meals, it’s harder to maintain them as a priority. That’s when it becomes easier for your health to start taking second place. So, the key is to become more aware when you start slipping and get back on track before it starts spiraling out of control.

There are obviously exceptions to this, but the message is to be as consistent as you can when it comes to your daily routine – especially when you exercise and when you go to sleep.

Here are 5 ways to ensure your health stays a priority:

  1. Be realistic. If your workload has doubled, time is obviously an issue. But keeping an eye on your health like going to bed 1 hour earlier, or making sure you take a packed lunch to work are still doable. These small changes twill help to keep your head clear and your body healthy.
  2. Exercise in the morning. This ensures you get your activity in without having to reschedule for unplanned events like a last-minute meeting request.
  3. Shop for healthy food on the weekends, and cook in advance. No-one wants to be cooking at 9pm after a long day. Plan ahead and keep meal sized containers of home cooked meals in your fridge or freezer, ready to go.
  4. Eat for energy. Stick with food choices that don’t give you physical, mental and emotional highs and lows. Go with real food choices and keep a stash of nuts and biltong in your desk for emergencies!
  5. Perfect the art of saying NO. By prioritizing your healthy needs, you will ensure you keep the opportunity to cook more at home, make your exercise session, and catch up on those missed hours of sleep!

They say that time is money, and they are right.

The more time you spend taking care of your own health, the less money you’ll have to spend trying to fix it!

References:

It’s a new year! Healthy eating for a new you

December 14th, 2022 by The Hello Doctor Team

After living it up over the festive season, you may feel like your mealtimes need an overhaul. Here’s how to make your healthy eating resolutions last.

Each year, we solemnly swear that we’ll ditch our bad eating habits. We stuff our fridges with a rainbow of fruit and veg, delete the take-out delivery apps, and promise ourselves that this year will be The Year. Alas, by February, our bins are again overflowing with wilted lettuce and soggy take-out boxes. But it doesn’t have to be like this. By cultivating small and consistent, healthy eating habits, you can set yourself on course for a happier, more successful life.

Eyes on the prize

Set your focus beyond weight loss or resolutions and see it as an investment in your overall health and happiness. A healthy diet reduces lifestyle disease risk, improves energy, focus and mood, and contributes to a longer, healthier life, thus giving you more time with the ones you love. It supports you mentally, giving you more zest to pursue dreams and goals, and even makes good financial sense.

Break it down

Turn your goals into bite-sized pieces. Say you’ve decided to eat five servings of fruit and vegetables daily. Overwhelming? Break it down. For example, have a banana at breakfast, an apple as a snack, a salad at lunch and two different veggies at dinnertime. Each one you tick off is another step in the right direction.

The same holds true for weight-loss goals. Around 250 g of weight loss per week is healthy (depending on starting and goal weights). Even 250 g per week will add up to 12 kg over a year!

Take baby steps

Fired up and ready to go RIGHT NOW? Hang on! It’s better to start small and work your way up. For example, if you’re not a fan of veggies, deciding to devour a bucket of broccoli a day is never going to last (and your tummy may go on strike). Instead, gradually replace something small, like swapping a scoop of mashed potato for a floret of broccoli. A tiny change like this isn’t enough to put you off, but these incremental improvements add up.

Want to know just how big a difference small swaps can make? Switching to semi-skimmed milk instead of full cream milk with your cereal can save around 8 000 calories a year. That’s equal to 1 kg of fat!

Other food swaps to help you eat healthier:

  • Swap fruit yoghurt for plain natural yoghurt with fresh fruit.
  • Switch from white rice to brown or wild rice.
  • Choose wholewheat bread instead of white bread.

Make it a habit

By making slight changes consistently, you make them part of your lifestyle – and that’s where the magic happens. So, keep going and focus on why you’re making these changes: to improve your life and that of your loved ones.

Stay on the right track

Fortunately, there are resources available to guide you on your journey:

  • MyFitnessPal helps you eat more mindfully by tracking your meals and eating habits, and helping you reach your goals.
  • The Hello Doctor blog is written by South African doctors and specialists, and covers a range of topics on wellness, diet and nutrition.

Making these changes, no matter how small, can seem overwhelming but by taking one step at a time, you’ll be at your destination before you know it.

PLEASE NOTE!

This article is for your general information and is not a substitute for medical advice. You should contact your doctor or other healthcare provider with any questions about your health, treatment or care. Before making any major lifestyle changes, consult your doctor or dietitian, particularly if have diabetes, cardiovascular disease, inflammatory bowel disorder and food allergies, are on any medication, or if you are pregnant or breastfeeding.

Remember that you can contact your employee wellness programme for wellness and nutritional advice.

References

  • Full of wholesome
  • Healthy Food Guide
  • Heart Matters

PUTTING DEBT IN ITS PLACE

December 14th, 2022 by The Hello Doctor Team

Do you sometimes find at mid-month, salary is spent, but groceries need to be bought? Then it’s time to get to grips with why you overspend and figure out how to get a handle on your finances.

Ah, January: blue skies, sunshine
 and the longest month of the year. If you’re like 75% of South Africans, chances are you have overspent during the festive season. Who doesn’t get caught up when everyone else seems to be splurging on gifts, meals and holidays? Then, even before those costs are tallied up, there’s the reality of school supplies and other expenses at the start of the year. It’s tempting to use a credit card, open another store account or get a quick loan. But beware – if you don’t take control of your money, it will end up controlling you.

When we dig ourselves into debt, it places tremendous strain on relationships, particularly in households where money is not discussed. Children learn to fear the subject, so the situation continues for generations. The fact is that most of us were simply not taught how to understand debt or manage money. The good news is that you can improve your financial literacy – and you don’t even need to be a maths whizz to do it.

Understanding debt

A crucial step to managing debt is understanding the difference between good and bad debt. According to debt experts, debt that increases your net worth such as property or education is considered ‘good debt’. However, using credit to buy non-essentials, you run up bad debt, meaning less money to invest in your future. What’s more, you run the risk of credit blacklisting, which could prevent you from accessing home loans or even rental agreements in future. Ask yourself: Is that new pair of jeans worth it?

Check your triggers

Why are you overspending? It’s important to figure this out or you’ll just keep going back into the red. Are you bowing to societal pressure to flash the cash? Struggling to differentiate between wants and needs? Not planning ahead? Feeling emotionally down and trying to pep yourself up with spending sprees or retail therapy? Understanding your relationship with money will require introspection and you may need to note how you were feeling when you purchased something you didn’t really need.

Have a budget

There is a saying that a budget is telling your money where to go instead of wondering where it went. Start by first noting everything you need to spend money on (housing, food, medical expenses and so on), then the things you want. Once you know how much you need to spend, you can compare it to your upcoming purchases. It’s a good idea to write down your shopping list and avoid being distracted by impulse buys.

Be open about it

Money taboos must fall! Instead of keeping financial issues a big secret, the whole family needs to know what the plan is to manage debt. Shielding children from money troubles does them no favours in the long run, so explain to them why spending will be curtailed. It’s important to be open with friends and extended family too – they don’t need every detail, but they do need to understand that you’re putting a time-out on unnecessary spending. This way, they can also support you.

Call on the experts

Learn the fundamentals of managing money through a short course, book or podcast. Getting and following sound financial advice will make an enormous difference to you and your family’s future. It may call for tough decisions but when you look back you will see it was worth it.

Learn more

Read more

  • From Debt to Riches by Phumelele Ndumo
  • Rich Dad Poor Dad by Robert Kiyosaki

Listen  

There’s no time like the present to take charge of money matters. When you spend prudently, you know you are investing in your future. What could feel better than that?

Remember that you can contact your employee wellness programme for financial and legal advice. The service is confidential and free.

References

Lights, Camera, Budget

December 14th, 2022 by The Hello Doctor Team

Lights, Camera, Budget! An online game designed to help middle and high school students learn, study, and review financial literacy topics while also practicing their budgeting skills. In the game, students are positioned as movie producers who have been given $100 million to produce a movie. To get the movie produced, they must prove they have good personal finance skills to keep their budget on track.

READ MORE

Keep those resolutions going

December 14th, 2022 by The Hello Doctor Team

Of all the New Year’s resolutions that people make, nearly 40% of them will be to exercise more and around 15% will be to eat better
 both worthy health related goals. However, despite best intent, one study found that while 75% of people stick to their goals for at least a week, less than half (46%) are still on target six months later.

Most people are aware that healthy behaviours have some general benefit, otherwise they wouldn’t be “healthy.” The real problem is translating the vague idea of lifestyle choices being “good” into practical (and realistic) recommendations.

Reframing your resolutions away from the idea of instant gratification (I will lose 5kg by March!) and towards a longer-term goal (I will live an extra 14 years!) may help give you the motivation you need to be one of the 54% that are still on track by June!

Recent studies have identified the key lifestyle habits that not only add years to your life, but life to your years. These are:

  1. Don’t smoke
  2. Maintain a healthy weight
  3. Be physically active
  4. Eat a balanced diet
  5. Drink alcohol in moderation

The combined impact of these healthy behaviours is an improvement in wellbeing and longevity, but each behaviour itself has a tangible positive impact on your health. The key is to start looking for ways to ensure these behaviours become part of your daily life.

Whether you have already made changes to your lifestyle, started off well but have slipped back into old habits, or haven’t decided yet on what to change, there is no better day of the year than today to start thinking of your long term health and how you’ll be spending all your extra years!

References

Combatting HIV/Aids starts with open conversations

November 22nd, 2022 by The Hello Doctor Team

World AIDS Day 2022: Keep talking

A wise man once said, “All truths that are kept silent become poisonous.” Never has this been truer than on the subject of HIV/Aids. Today we have excellent treatment options allowing people diagnosed with HIV to live long, happy, healthy lives, and yet the fear lingers on and people stay silent.

According to the World Health Organisation (WHO), nearly a million people still die every year from the virus because they don’t know they have HIV and are not on treatment, or they start treatment late. Why don’t people seek help? Aside from an understandable fear of illness, people are afraid of stigma and discrimination. Prejudice could be as devastating as the illness itself, whether it’s rejection by a partner or family, being excluded from social circles, lack of support and care, or even open hostility.

But it is in speaking out, in telling our stories and sharing information, that we can tackle things head on. And it starts with creating a culture of compassion and understanding. Let’s lay the foundation for supportive conversations on December 1, which is World Aids Day.

  1. Educate yourself
    We have a wealth of scientific information at our fingertips today and it’s easy to learn the basics. This can help each one of us feel more comfortable if someone shares their status. If you understand the virus and the treatment options, you’ll also know that you can’t get Aids just from being around someone with HIV.
  1. Be open
    You can create a safe space for talking about HIV/Aids in the way you respond when a friend, family member, or colleague shares their diagnosis.
    • Thank. You’ve been entrusted with deeply personal information, and this should be acknowledged.
    • Reassure. They need to know you feel the same about them, you’re there for them, and you will keep this private.
    • Ask. Express interest in how they’re doing and how you can help.
    • Listen. Without judgement or preconceptions, try to truly hear what they’re communicating.
    • Encourage. Depending on the situation, you may need to encourage them to seek further help, or they may need emotional support to keep going.
    • Follow their lead. Take your cues from them. For example, if they want to chat, make time to do so; if they clearly don’t want to talk, don’t force it.
    • What not to say? Never ask how they got HIV or tell them horror stories about other people with the disease.
  1. Get help
    Just like any chronic illness, people living with HIV need the right treatment and you can encourage and support them in accessing this help. But if someone in your life has been diagnosed, it’s important that you get support too. You may feel distressed, sad, angry or even depressed about the news. If you’re struggling, reach out to someone else for help, be it a counsellor or doctor who is well-versed in HIV. If you’ve been in an intimate relationship, you may also need to get tested or go on PrEP (pre-exposure prophylaxis).

If we all work together to understand the situation and to be open and compassionate, we can turn the tide on the virus.

As renowned scientist Dr Stephen Hawking said, “Mankind’s greatest achievements have come about by talking and its greatest failures by not talking. It doesn’t have to be like this
 All we need to do is make sure we keep talking.”

Find support

References

An Attitude of Gratitude

November 22nd, 2022 by The Hello Doctor Team

A little gratitude can go a long way. There is increasing evidence that the benefits of gratitude don’t end with “feelings”, they extend to physiological measures, like lowered blood pressure, less anxiety and improved mood. Expressing gratefulness also improves interpersonal connections, which has its own set of health benefits.

The theory is that gratitude does 3 things. First, it highlights the good we have in our lives, second, it offsets negativity that we are exposed to, and finally, it connects us with others, strengthening our relationships. So, it essentially does the exact opposite of what stress does! In this way, the more grateful you feel, the less stress you experience. One study associated gratitude with a 23% decrease in levels of cortisol, the stress hormone. That in itself has far reaching implications to your overall health.

Grateful people tend to experience fewer aches and pains and they report feeling healthier than others. They are also more likely to take better care of their health, by exercising more, sleeping better and regularly seeing their doctor. They are more optimistic, have better mental resilience, a lower risk of depression and higher self- esteem.

There is no wrong way to show gratitude. Smile, be patient, be an active listener, always say thank you, give someone a hug, count your blessings or simply be mindful of all you have and all that is around you. Whenever you are expressing gratitude — in a journal, to yourself, or to others — make sure you include WHY you are grateful for it. This makes your gratitude even more intentional and powerful.

We all have the ability and opportunity to cultivate gratitude. Simply take a few moments to focus on all that you have – rather than complain about all the things you think you deserve. Developing an “attitude of gratitude” is one of the simplest ways to improve your satisfaction with life, and your overall well-being.

References:

Why mental health is the invisible disability

October 26th, 2022 by The Hello Doctor Team

‘Make mental health and wellbeing a priority’. Mental health should be  treated on par with physical health. 

MAKING SPACE FOR MENTAL HEALTH 

Not all disabilities are easily visible. Did you know that one in eight people lives with a mental disorder, while appearing physically healthy from the outside? Yet, these disorders can get in the way of everyday life and impact their work.

Here’s what you need to know about understanding and supporting a colleague with mental health issues.

Paying attention to mental health

Mental illness can, in some cases, be classified as a disability under South African law. This means that an employee suffering from a mental health problem should get the same support, understanding and protection as someone with a physical disability.

But, in the case of mental health, it can be more difficult to identify the disability. For example, disorganisation is a symptom of attention deficit/hyperactivity disorder (ADHD), yet may look like carelessness from the outside. Similarly, someone who is often late to work may seem lazy, when in reality they are struggling with depression.

It’s important to understand and support an employee or colleague dealing with mental illness. Having social support will improve their outlook and ability to cope.

What are the signs?

Someone dealing with a mental health issue will feel its impact in day-to-day life. It can influence the way they think and act, as well as their emotional state. For example, someone with diagnosed ADHD will have a persistent pattern of inattention, hyperactivity or impulsivity. This is much more than getting bored in long meetings.

In a work environment, this could include frequent lateness, challenges with learning new things, poor organisation (like missing deadlines or meetings) and poor concentration. Hyperactivity can lead to erratic behaviour, while mood swings make maintaining relationships a challenge.

But there are many different types of mental health issues, all with a unique group of symptoms. The most common today are anxiety and depressive disorders – by some estimates these increased by more than 25% during the pandemic. Chances are someone at your workplace is taking strain because of them.

A supportive environment

While some symptoms might be visible in a colleague’s work performance, it can still be difficult to know when someone is struggling with a mental health problem. That’s why it’s crucial to create a work environment where colleagues can feel comfortable to share their mental health issues, if they want to.

This means, not only being supportive once you become aware of a colleague’s condition, but to make such behaviour part of the workplace culture. That way, someone who might otherwise be unwilling to open up about their condition can get the help and support they need early on.

This can be done through:

  • Contributing to an environment where people feel comfortable sharing their struggles (a simple, heartfelt, “How are you?” once in a while can mean a lot to someone who needs it)
  • Being aware of, and sharing any health support measures within the company
  • Treating mental and physical health and disability as equally important
  • Encouraging mental health awareness, for example, wearing a green ribbon on World Mental Health Day could open the door to conversation
  • Creating a supportive environment, such as making and supporting reasonable adjustments for those struggling to meet work demands

Remember that, as with many long-term health conditions, people with mental health problems may need to make several, and long-term, changes to manage their illness. That means being there for them on an on-going basis.

Doing so will not only support those who need it most, but can improve your workplace morale as a whole – a win-win for everyone.

Your career coach

Want to know more about approaching the topic of mental health at work? Check out these resources:

Remember there is support for you! To access these services call the dedicated EAP toll free line now!

References

Arm Yourself With Knowledge

October 26th, 2022 by The Hello Doctor Team

The ins and outs of getting a protection order

If the person you wish to restrain has ever hurt or threatened to hurt you and/or your children in any way, if the person is harassing you in a threatening manner, or if the person has demonstrated violent behavior around you, you may be eligible for a Protection Order.

Arm Yourself With Knowledge

Did you know that one in five South African women has experienced physical violence from a partner? That means someone you know, a colleague, friend or family member, is one of those women. It might even hit much closer to home for you.

In South Africa, the Government has taken a determined stand against gender-based violence. Earlier this year, President Cyril Ramaphosa signed into law domestic violence amendments to provide victims with greater support and to strengthen the response against offenders.

Yet many women may remain in abusive relationships because they are unaware of their rights or how the law can help safeguard them. If you experience abuse at home, whether physical, sexual, emotional, verbal, psychological or financial, you can get a protection order against your spouse or partner.

This is a court order that instructs an abuser to immediately stop their behaviour. It also specifies conditions to prevent the abuse from happening again, such as prohibiting the abuser from entering your home. It even prohibits them from enlisting another person to assist them in any way.

What you need to know

Protection orders are available 24/7. You can apply for a protection order at any time. During the week, the application is done at a local magistrate court (Monday to Friday 08:00–16:00). After hours, you can apply for a protection order at your nearest police station. The police will notify a magistrate or clerk of the court on your behalf.

It is free. There is no cost involved in applying for a protection order, unless you ask an attorney to apply on your behalf.

What are the steps to get a protection order?

  1. Report the complaint (the abuse) to the police station.
  2. Apply for a protection order at your nearest magistrate court.
  3. A magistrate will consider the application.
  4. An interim protection order will be granted if the court is satisfied that there is sufficient evidence that there is/was domestic violence, and that the person seeking the protection order will suffer undue hardship if an interim order is not issued.
  5. The interim order will then be served on the person responsible for the abuse (known as the respondent in legal terms). The respondent will be warned to appear in court on a specific date.
  6. A court proceeding or hearing of evidence will determine whether a final protection order should be granted.

Important to remember

When the court grants an interim protection order, it simultaneously issues a warrant of arrest against the respondent. This warrant is suspended as long as your abuser doesn’t break the conditions of the protection order. If the conditions are broken, it can result in a fine or a prison sentence, in some instances both.

What about criminal charges? 

When you request a protection order, it does not mean that you are automatically laying a criminal charge against the abuser. But if the abuse is also a crime, for example, physical assault or rape, you can apply for a protection order, lay a criminal charge or initiate both actions. 

Get help

  • Mosaic provides abused women with advice on the practicalities of obtaining a protection order.
  • POWA offers both counselling and legal support to women who have experienced domestic violence.
  • Contact the Gender Violence Helpline on 0800 150 150 or *120*7867#
  • For counselling, call the dedicated toll-free number as provided to you by your employer.

There is help!

References

Are You Leading With EMPATHY?

October 26th, 2022 by The Hello Doctor Team

Empathy is the ability to sense other people’s emptions, coupled with the ability to imagine what someone else might be thinking or feeling.  Empathy can also improve leadership ability and facilitate effective communication.

Do this 10-question quiz now to reveal how likely you are to lead with empathy!

CLICK HERE TO TAKE THE QUIZ

Turn your walk into a workout

October 26th, 2022 by The Hello Doctor Team

There’s a lot more to walking than just getting you from point A to point B. Any type of movement is a boost to your health but walking in particular comes with several benefits. Including walking into your day can help to improve fitness and heart health, boost mood, lower inflammation and reduce pain, decrease your risk for chronic disease and improve your circulation and posture.

But this is what you need to consider
 while walking does technically fit into the cardio category, you still need to be increasing the demand on your muscles and heart to really enjoy its health benefits. Now, no two walks (or walkers) are the same, so the tipping point at which a stroll becomes a workout differs for everyone, but there are 2 key factors that determine this: how fast you walk, and how far. So to really turn your walk into a workout, you need to start walking faster (first prize), or further.

The speed at which you walk determines your walking intensity. The faster you walk, the higher your intensity. The guidelines for a healthy heart are to do around 150 minutes of moderate intensity exercise, or 75 minutes of vigorous intensity exercise per week. If you don’t have a watch to measure your intensity, go with the “talk test”. At a moderate intensity, you should be able to carry on a conversation while you’re walking but at a high intensity, wouldn’t be able to belt out “hier kom die bokke” or “God save the King!

You just need to increase your walking pace; you don’t need to jog. Studies have found that walking and running produce the same health benefits in terms of disease risk reduction, provided you’re using the same amount of energy for each activity. So, you could jog for 20 minutes, but walk for 30 and get the same outcome.

Don’t write off walking, embrace it! Gradually up your pace and put one foot in front of the other on your journey towards a healthier you.

References

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