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Category: Healthy Lifestyle

Can the heat make you sick?

November 9th, 2017 by The Hello Doctor Team

Summer festivities are in full swing. The sun is shining, the air is warm, and the sky is blue; this definitely calls for outdoor fun. Take care of your body though; soaking up the rays comes at a cost.

Dangerous heatwaves are common and can even be fatal; leading to death in more than 60 different parts of the world each year! So how exactly does this happen?

What is so bad about the heat?

Think about it like this: when you’re outdoors, there’s nothing between you and that giant ball of energy and light – except for a layer of sunblock. When sunlight hits the earth, some of its radiation is absorbed and some is reflected. Darker surfaces absorb more of the radiation and lighter surfaces reflect the radiation. (Which is why you feel cooler when you wear light or white clothes.)

Although sweating (and breathing) are your body’s ways of cooling itself down, it is only effective when the sweat can evaporate. If you’re trapped in intense heat, your body loses its ability to cool down. Your body temperature will keep rising until you get heat exhaustion or heat stroke.

Heat exhaustion

This heat-related illness can happen after you’ve been exposed to high temperatures, and is often accompanied by dehydration.

There are two types of this exhaustion:

  • Water depletion: Weakness, excessive thirst, headache, and loss of consciousness.
  • Salt depletion: Muscle cramps, nausea, vomiting, and dizziness.

Dehydration can also be worse if you have skin damage. When the sun’s rays penetrate on your skin, it can cause pigmentation changes, wrinkles and burns.

Heat stroke

Exertional heat stroke (EHS) is the most severe form of heat illness. A heat stroke is a life-threatening condition and must be treated as soon as it happens. If it isn’t treated immediately, it’s likely to result in death within a short space of time.

Look out for these signs

  • A throbbing headache
  • Light headedness and dizziness
  • Rapid heartbeat
  • 40°C body temperature or higher
  • No sweat, despite the heat
  • Confusion and hallucination
  • Hot, dry, red skin
  • Cramps and weak muscles
  • Nausea and vomitting
  • Irritability and changes in speech
  • Shallow breathing
  • Dilated pupils
  • Convulsions
  • Loss of consciousness

Heat rash

A heat rash is a skin rash that occurs when sweat ducts trap perspiration under the skin. Heat rash often takes place during hot, humid weather and often looks like red clusters of pimples or small blisters. It usually develops in skin folds, elbow creases, the groin or on the neck and upper chest.

Prevention is key

Drink at least eight glasses of water a day to stay hydrated. Drink before you feel thirsty, and avoid alcohol and caffeine which could dehydrate you further. To protect you from heat-related conditions, remember the following:

  • Wear light-coloured and lightweight clothes. Use a sun hat, cap or an umbrella to deflect the sun’s rays.
  • Use a sunscreen with an SPF of 30 or more to avoid sunburn.
  • Eat smaller, more frequent meals instead of big portions.
  • Avoid strenuous activity.
  • Stay indoors as much as possible.
  • Limit your time in the sun when the sun’s rays are most intense, between 10am and 4pm.
  • Protect your eyes with sunglasses. Choose sunglasses labelled with a UVA/UVB rating of 100% to get the most UV protection.

References:

Three keys to ace your exams this year

November 8th, 2017 by The Hello Doctor Team

A new year means a fresh start! The sooner you tackle studying, the more prepared you are when exams roll around.

Where do you get stuck?

First, identify the area you need help with. You might have difficulty managing your time and prepping for tests. Maybe it’s memorisation that’s tricky for you. For some, it’s anxiety and nerves before the moment of truth.

Figure out your major issue and then work on a fall-back plan.

1. Memorise like a pro

Most of us can’t store that much information in our short-term memory. At best, you can recall a 7-digit number. To get around this brain-limitation, there is a technique called ‘chunking’.

Our brains remember complex information by stringing them together in a meaningful way. Say, for instance, I ask you to listen to one of your favorite tracks from 5 or 6 years ago: your mind will probably go to some other memories that this song reminds you of. This is how you collect and remember information: you link them together.

The key to using this technique, is to create something meaningful from information that seems random. For example, if you need to memorize a list of groceries, you can create a word from all the first letters. Now you only have one word to remember, and your mind will be able to recall the items more easily.

Another method, is to add meaning & emotion to ideas. Say, for instance, you need to remember the name of a great historian called George: and you have a friend called George, imagining your friend’s face connected to the historical George’s story will make the story more meaningful to you: you’re basically ‘chunking’ the history-lesson to your brain’s existing memories of your friend.

If this way of memorising doesn’t work for you, try:

  • Draw mind-maps or write out summaries of your work.
  • Create mnemonics to remember important concepts.
  • Memorise your work using flow-charts or diagrams
  • Understand your work by teaching it. Research published in the journal Memory & Cognition says that teaching your work, instead of memorising it, is a better way of understanding.

2. Timing is everything

Your course work is hectic, and you have a thriving social life to keep up with too… who has the time?! Start to manage your time early in the year – prioritise and scale down on extramural activities and social events, especially if they’re getting in the way of your academic performance.

Manage your time better:

  • Colour-code your tasks on a big calendar in a very visible spot in your room, not just on your phone. This way, it’s hard to avoid and is a physical daily reminder to stay on track.
  • If you find your mind wandering and you can’t concentrate, get up and walk around the room. Short breaks will give you a boost of energy. Be flexible but realistic – you don’t have to drop all social obligations for the rest of the term. Simply plan around them.
  • Leave enough time for revision.
  • Be well-prepared by working through old exam papers.
  • Join a study-group for extra help and support.
  • Don’t put off a difficult piece of work – ask for help immediately if you don’t understand a concept.
  • Find your sweet spot of studying. For some it’s early hours of the morning, for others, it’s a stretch in the afternoon. Find what works for you and stick to it.
  • Make time for exercise – it’s scientifically proven that exercise improves your memory.
  • Plan ahead – studies have shown that cramming is not the most effective method of memorising your work.

3. Breathe!

Heart palpitations and sweaty palms before the test? Practise positive self-talk. Come up with a set of affirmations and let these work their magic.

  • Do breathing exercises to slow down your heart rate. Or count backwards from 100.
  • Be prepared and aware of the amount of writing time.
  • Visualise yourself writing confidently and calmly.
  • Get enough sleep the night before the test – sleep physically alters the brain to help you memorise your work better.
  • Eat a balanced diet to keep your brain sharp and your mind calm.
  • Try meditating the night before.

References:

How your body’s healing process can turn against you

October 27th, 2017 by The Hello Doctor Team

Think about the last time you injured yourself and your wound started to swell rapidly. That was inflammation. Inflammation is your body’s way of protecting itself from harmful irritants, including damaged cells.

The body defends itself from bacteria and viruses and repairs any damaged tissues, which means that without an inflammation response, wounds and infections don’t heal. However, too much inflammation can become problematic and play a significant role in some chronic conditions.

Inflammatory disease

There are several chronic conditions, where out-of-control-inflammation plays a central part. Treating these conditions, include treating the inflammation. They include:

  • Asthma
  • Chronic peptic ulcer
  • Tuberculosis
  • Rheumatoid arthritis
  • Chronic periodontitis
  • Ulcerative colitis and Crohn’s disease
  • Chronic sinusitis
  • Chronic active hepatitis (there are many more)

Types of inflammation

  • Acute inflammation (short-term) appears soon after a scrape or cut on the skin, a sore throat, bronchitis and tonsillitis. The effect subsides after a few days and an abscess may develop or it may persist as chronic inflammation.
  • Chronic inflammation (long-term) is persistent and associated with conditions like obesity, heart disease, asthma and arthritis. The cause may be the failure to treat or eliminate what caused the acute inflammation. It’s also the immune system attacking normal tissues mistaking them for harmful pathogens. At this point, the immune system is overactive and destructs and scars connective tissues. This results in the death of cells and tissues.

Fight inflammation

1. Make sleep a priority.

Sleep is the time when your body is able to heal from the physical and emotional traumas of the day. Not getting enough quality sleep can cut into that healing time and trigger pro-inflammatory changes. Go to bed at a reasonable hour. Aim for at least seven hours of sleep every night. Keep your bedroom cool, dark and comfortable. Remove electronic devices from your room and use blackout curtains to block outside light.

2. Put an end to stress.

Your body interprets stress and anxiety as foreign invaders, releasing inflammatory markers to head off impending danger. Stress also increases your blood pressure and heart rate, making your blood vessels work harder. The more you stress, the more likely inflammation will persist. Consider starting a meditation program or try journalling every night to help release stress and protect your health.

3. Get active.

Exercising regularly lowers inflammation by improving circulation and lymphatic flow, and reducing body fat. A 10-year study published in Circulation found that people who did at least two-and-a-half hours of moderate exercise each week lowered their markers of inflammation by at least 12%, regardless of their weight or body mass index. Aim for at least 30 minutes of exercise, five days a week to keep inflammation at bay.

4. Enjoy a massage. 

A massage is more than just a treat; it’s good for your health. According to a study published in the Journal of Alternative and Complementary Medicine, a 45-minute Swedish massage can greatly lower the levels of inflammation-promoting hormones. It may also lower stress hormones. As if you needed another excuse to book your next spa day!

5. Feast on anti-inflammatory foods.

Foods rich in antioxidants are the best inflammation-fighting foods. Antioxidants are effective because they bind and deactivate harmful radicals that are by-products of the inflammatory process. This stops oxidative damage right in its tracks. Include more dark berries, dark leafy green vegetables, and dark chocolate in your diet. Omega-3 polyunsaturated fatty acids found in fatty fish oil, also plays a protective role by acting directly on signal pathways during inflammation.

References:

Health trends in the new year

October 24th, 2017 by The Hello Doctor Team

You’re all about your calorie counter and walking tracker, and those gadgets certainly spurred you on your health journey. What’s on the horizon for 2018? Here are a few health bandwagons to jump on.

Hush up

Boost your health this year by staying quiet. Silence is set to be one of the hottest health trends. This ranges from silent eating to silent yoga. At the 2017 Global Wellness Summit lifestyle experts focused on silence wellness destinations and spas. Their take: “Future destinations will need to put a deeper, more comprehensive focus on the true “art of living” – from helping people “do” to helping them “be” – and that will include a much more powerful focus on silence and nature.” This entails space and silence being treated as luxuries to help people restore inner silence, and make contemplation possible.

Spice up your life

Cheap, flavourful and full of goodness; spices have been making a comeback for a while now. More people are turning on to the effectiveness of kitchen standbys like turmeric, capsaicin, garlic, pepper, horseradish, and wasabi, to name a few hot and spicy health helpers. They’re packed with natural antioxidants, help with everyday niggles, flu and colds – and the hotter spices are could boost your metabolism too.

Go with your gut

With obesity on the rise everywhere, medical experts are preaching the pros of a gut-friendly diet. It’s telling that most of our health concerns start in the gut so tis’ the season to pay more attention to this crucial element. Google Trends for the last year shows that “gut health” and “bloating” are among the most popular search terms. Look into gut-friendly diets and foods to boost your gut health; studies show that fermented foods like kefir, kombucha, pickles and kimchi, are on the rise. Consider taking a daily probiotic as well.

Best of both

A flexitarian mindset is the best of both worlds: it’s a semi-vegetarian diet with the occasional bit of meat and fish. A report by the US National Library of Medicine says that there’s an increasing movement to a flexitarian diet. “There’s evidence suggestive of benefits for body weight, improved markers of metabolic health, blood pressure, and a reduced risk of Type 2 diabetes. A flexitarian diet may also have a role to play in the treatment of inflammatory bowel diseases such as Crohn’s disease.”

Cosy nights in

Your health is going to love this one. Nesting is the new going out. Pinterest tags about “self-care” are up over 120%, says research. “Whether to decompress after a crazy work week or prevent early burnout, people are getting cosy and getting down with a self-care mindset,” says Pinterest researcher, Larkin Brown.

Cryotherapy

Google Trends predicts cryotherapy making a resurgence. This is the process of exposing your body to extremely low temperatures in a controlled environment. The point here is to lower your skin’s surface temperature, which stimulates receptors in the body – bringing on a release of endorphins. The benefits are said to increase circulation, reduce inflammation and regenerate cells.

Don’t bother with…

  • Juicing. Much of the good fibre is lost in the process of juicing, explains Theresa Marais, a registered Cape Town dietician. “This is necessary for the gut and to prevent constipation. People also add too many things like yoghurt and protein powders into the mix.” Juicing removes the juice from fresh fruit or vegetables, producing liquid that contains most of the vitamins, minerals and chemicals found in whole fruit. But, whole fruits and vegetables have valuable fibre that’s removed during most juicing.
  • Carb mania. Sugar has been identified as the real culprit in food; linked to all sorts of lifestyle diseases. Go easy on the carbs but focus more on eliminating sugar from your diet as much as possible.

References:

How to start the New Year refreshed & ready

October 24th, 2017 by The Hello Doctor Team

The end of the year is slowly creeping up on us. You can’t seem to get everything done quickly enough. Yet, you know that after a whirlwind of festivities and summer holidays, you might not be fully ready for the new year.

We’re here to help! Here’s how to restore your body and mind during the holiday season.

1. Postpone big projects

If you had big plans to redecorate, or finish mountain of admin, it’s time to accept that the holiday season may not be the best time for these big projects. Schedule this for January and ease into the end of the year.

2. Consider a “staycation”

Don’t be bleak if your budget doesn’t stretch to a beach holiday this year. Use this time to relax and unwind, without the stress of traveling. You may just find some amazing activities right in your hometown, and – unless you live in a popular holiday destination – the shops are quieter, traffic is a breeze, and you can wake up at any time of the day and laze around without deadlines. Use this time to explore new places around your city, browse those markets you’ve wanted to check out the whole year, or finally go for a hike. Your home could be your best vacation yet.

3. Do a life audit

Reflect on the past year. Look at the goals you’ve achieved, think back to happy moments and reflect on things you could have done differently. This will give you some energy for the year ahead.

4. Stick to your budget

Many of us go into January knee-deep in debt and spend the whole month waiting for payday. Draw up a budget for the holidays, and do your best to stick to it! Unplanned coffee dates and outings can quickly add up to a ridiculous amount and swiping your credit card can pile on debt.

5. Get enough rest

You might be tempted to fill in your leave days with loads of activities and outings. This is fine, but make time to rest. Enjoy unhurried days of doing little, or just nap on a lazy summer afternoon. You’ve worked the whole year for this bit of rest.

6. Don’t be afraid to get professional help

If the past year has been overwhelming, don’t overlook the value of seeing a psychologist or counsellor to talk things out. You don’t have to be depressed, or mentally ill to benefit- they can give you valuable tips on stress management for the year ahead.

7. Give a little

The holiday season may often feel materialistic. Now is the perfect time to give back. Offer your services as a volunteer for a community project, or collect unused clothes or home items to donate to an organisation in your area.

8. Get a head-start on work

We’re not saying you should start tackling all your work right this moment. But there are some things you can do to ensure that you come back to a fresh start. Tidy up your desk, get rid of clutter, answer urgent emails and tie up loose ends before you leave for the holiday. Make a quick to-do list then prioritise the important jobs for when you get back. That way, you won’t feel aimless or overwhelmed when you get back.

9. Be good to YOU

You might feel obligated to spend as much energy as possible entertaining your children, spending time with your partner or tending to visiting family members. But to ensure that you enter 2018 feeling refreshed, it’s important to create some self-care rituals too. Pamper yourself with a face mask or a manicure, listen to your favourite music, steal some time to read a book and don’t feel guilty if you want to zone out.

10. Let go of grudges

Whether you have unresolved issues with a family member or still feel angry about something unfair, now is the time to let it go. Holding on to grudges will only continue a vicious cycle of negative feelings, which will hold you back from growth during the new year.

11. Laugh from your belly

Whether you’re howling at the antics of your children or pets, or indulging in a marathon watch of your favourite comedy, don’t forget to laugh. Laughter eases stress and is excellent for blood pressure, studies have proven.

12. Hide that laptop

You will never truly switch off if you don’t literally… well… switch off. Don’t talk or think about work and don’t peek at your inbox. You’re on leave, after all!

References:

#Trending: why it’s more hip to be sober

October 24th, 2017 by The Hello Doctor Team

Millennials in the USA and UK are on a mission to love sincerely and maintain authentic relationships through ditching alcohol; opting rather for spirituality-based parties where they down juice shots instead. Sobriety and abstaining from alcohol is fast becoming a trend with these youngsters making sober pacts. So, it’s out with the beers and spritzers and in with juice bars, dry dinners and sober day raves.

Why are students sobering up?

We are more self-aware

We may be lagging behind here at home, but you can take a leaf from your peers abroad. A recent study suggests that the motivation behind ditching alcohol has to do with self-awareness: in this day and age, your pictures and videos can go viral in a matter of seconds, thanks to social media.

In this study, over 30% of the participants have experienced “social shaming”; a picture or video of you at your drunken worst appearing on social media. Embarrassing right? People are now more aware of their actions and the risk of compromising their reputation. Your future employer can dig up your details immediately; a pretty good reason to choose sobriety now for long-term gain!

We know better

It’s also worth noting that health information is just a click away and available at everyone’s fingertips. We’re now much smarter about making better health choices; hence ditching the alcohol. The trend of sober socialising is more on the focus of feeling better mentally and physically.

It’s an easy way to save up

Drinking in moderation or not at all is an active choice that’s going to be good for your body, mind, soul and wallet. Unsurprisingly, once you start tallying up those beer runs, you’ll realise you have more money to pay off student debt, splash out on new threads or just treat yourself to a few luxuries now and then.

Sobriety is also going to free up a lot of time! So get back into your favourite hobby or a new sport.

You can still have a good time

  • Be proud of your sobriety badge. You may be the only one without an alcoholic drink in hand, but that takes confidence! Be proud of your stripes.
  • Hold a (virgin) drink in your hand. This is a good trick to avoid the many questions about why you aren’t drinking.
  • Be tolerant and understanding. Don’t be a killjoy. Let others enjoy their time, and if it gets too much for you to handle; avoid the crowd altogether.
  • Find like-minded people. This may rather minimise the pressure to participate in the alcohol- based festivities. Join in on the fun; you don’t have to ditch your drinking friends either.
  • Don’t be boring! Find something to do. Be the DJ for the night or mingle with the crowd. Stay clear of using your phone as it could mean that you’re bored.

References:

Don’t get bitten by these little beach-monsters

October 10th, 2017 by The Hello Doctor Team

Mosquitoes aren’t the only critters that can turn your beachy holiday into an itchy nightmare. Sand fleas are another pesky pest to keep an eye out for.

Sand fleas are found in beaches along coastal areas and in marshes. These buggers are often mistaken for insects, which they’re not. In fact, they’re not even fleas – they are actually crustaceans: like the crab, lobster and shrimp. Sand fleas get their name because their bites and after-effects are similar to that of a flea.

Sand fleas vary in size. They can be small like a dot of ground pepper or grow to about the size of a rice grain to something bigger. Despite their size, a bite from one of these monsters can leave you with a large, itchy welt or rash that can persist for days.

There are two types of sand flea bites:

  • The first one looks like a mosquito bite and happens when the flea feeds on your blood. This bite can irritate the skin and cause an allergic reaction.
  • The second is caused by breeding female sand fleas. The fleas burrow into the skin and lay eggs. Swollen areas with black spots in the middle are a telltale sign of this type of bite. You may experience fever, pain and infections in the area.

Sand fleas typically bite the feet, ankles and legs because they are closest to the ground.

Banish the buggers

  • Don’t scratch the bites. This will just increase your chance of getting infections.
  • Check the bites for breeding. Sand fleas can live under your skin and live from your blood for weeks. Like the mini-vampires of the sea! If you suspect the little critter is still there, it’s best to visit your doctor to get proper treatment.
  • Apply calamine lotion or hydrocortisone cream on the bites to help soothe and calm the itching and swelling. Baking soda mixed with water may also help. Just put it on the affected area and let it work. Aloe vera in a gel or lotion form is also great for all kinds of wounds and has a soothing effect on sand flea bites. Lavender, eucalyptus, and tea tree oil may also help get rid of discomfort.
  • Try soaking in an oatmeal bath to curb the itching.
  • Take painkillers to help ease the pain and swelling.

If this doesn’t help, the symptoms get worse or you notice signs of breeding, see your doctor as soon as possible.

Avoid the bite

Prevention is better than cure.

  • Stay away from the beach early in the morning and late at night, or after it’s been raining. Sand fleas tend to be more aggressive when the air is cool and moist. The best time to visit the beach is in the middle of the day. However, this is the worst time for sunburn, so remember that sunscreen!
  • Bring a towel or blanket to act as a barrier between you and the fleas. This will protect the back of your legs and ankles from being bitten.

References:

Why you deserve a second opinion

September 28th, 2017 by The Hello Doctor Team

Your doctor says, “It looks like you may be diabetic.”
Or, “Hmm… your cholesterol is on the high side.”
Perhaps it’s even a spine-tingling, “Wow, I’ve never seen this before!” And immediately, your blood runs cold and you go into panic/stress mode, convinced you’re already in the grips of death.

Doctors and medical experts, by virtue of their extensive training, and the critical nature of their work – are meant to deliver accurate diagnosis and treatments. After all, they are the experts. But, human error is a real concept, along with faulty machinery and diagnostic errors.

In fact, Johns Hopkins University School of Medicine in the US found that diagnostic errors accounted for more penalty payouts and malpractice claims than any other medical insurance claims. Researchers say, “This is more evidence that diagnostic errors could easily be the biggest patient safety and medical malpractice problem in America.”

The numbers are getting scarier. Healthcare policy experts at the Mayo Clinic found similar results over a two-year period of analysing patient records. They found that when patients sourced a second opinion, the original diagnosis was confirmed just 12% of the time!

The British Medical Journal in 2013 estimated that up to 15% of all overall diagnoses are incorrect. In South Africa too, malpractice suits are piling up.

Convinced yet?

Think about it this way. When you’re looking for a home, you don’t snap up the first one you see. When you’re car shopping, you test drive more than one vehicle. If you suspect you’re not physically well, why wouldn’t you want that checked out by more than one expert? It’s worth noting that in the best case scenario, an incorrect diagnosis could end up being nothing more than a little emotional strain.

On the other end of the spectrum however, do you want an incorrect medical opinion to land you on the surgery table for an unnecessary, potentially life-threatening op? Sounds dramatic, but 2016 research by Pinnacle Healthcare in America estimates that patient deaths due to misdiagnosis are between 40-80 000 a year.

Now, we’re not saying you need to stretch your medical aid or break the bank each time you get a runny nose – but for something that feels serious– it’s definitely worth getting more than one opinion.

Remember, a consultation is a two-way process where the doctor is guided by a physical examination and the information he gleans from you before a treatment plan is formulated. If there’s poor communication from either side, you could land up with a problem. This makes two opinions better than one!

At the very least you’ll have peace of mind – and isn’t that priceless?

References

5 health benefits of chewing gum

September 28th, 2017 by The Hello Doctor Team

Chewing gum can be fun, and good for you. Here are the most interesting health-benefits:

  1. Combat stress and anxiety.

Chewing gum can relieve nervous energy and reduce tension. This is a nice by-product of the act of chewing itself. According to an Australian study, the rhythmic motion of gum chewing can help lower levels of the stress hormone cortisol, making you feel calmer and more relaxed.

  1. Boost memory.

Chewing gum increases blood flow to the brain. This, in turn, increases oxygen to the brain, which can help enhance your memory and cognitive performance. Some studies have reported that chewing gum increases blood flow to the brain by 25-40%. Continuous chewing also activates your hippocampus, the part of your brain that’s crucial to your memory and learning.

  1. Better concentration.

Besides boosting your memory, chewing gum can also increase your focus and alertness. The chewing movement is thought to stimulate nerves and areas in the brain associated with arousal, in addition to increasing blood flow. This may help you feel more awake. Mint-flavoured gum is especially useful here, finds a study in Physiology & Behaviour.

  1. Suppress appetite.

Trying to drop a few kilos? Chew on this: a study published in the journal Appetite found that chewing gum for at least 45 minutes or 15 minutes per hour for three hours, reduced appetite and cravings for snacks, and increased the feeling of fullness. This concludes that chewing gum regularly may help you eat less and prevent overeating, which may help you lose weight.

  1. Improve oral health.

Chewing gum increases saliva flow, which helps wash away harmful sugars, food debris and decay-causing acids from your mouth. It can fight bad breath, prevent stains, reduce plaque and protect against cavities and tooth decay. Just make sure your gum is sugar-free. Sugar feeds the bad bacteria in your mouth, which can damage your teeth. Look for a gum sweetened with xylitol. Xylitol prevents the growth of the bacteria that cause tooth decay and bad breath.

Too much of a good thing

Before you stock up on every sugar-free gum you can find, it’s worth noting the effects of too much chewing. Excessive gum chewing can lead to:

  • Temporomandibular joint disorder (TMJ). The temporomandibular joint is where the jaw attaches to the skull. If the muscles that hold this joint are overused and become fatigued, the joint can move out of place, causing TMJ. This can result in jaw pain, earache, toothache, and reduced movement or locking of the joint.
  • Habitual chewing can cause fatigue in the facial muscles responsible for moving the jaw during chewing. Most people also chew on the one side of their mouth, exhausting the muscles unequally. This can result in headaches and migraines, especially if you chew hard and vigorously.
  • Tooth erosion. Even if you chew sugar-free gum, your teeth are still at risk. Sugar-free gum often contains acidic flavourings and preservatives that may wear the enamel off your teeth. As the enamel erodes, your teeth may become more sensitive to hot, cold and acidic foods.
  • Digestive problems. The artificial sweeteners in sugar-free gum have a laxative effect. Chewing lots of sugar-free gum can cause digestive distress and diarrhoea. Chewing gum also causes you to swallow air, which can lead to abdominal pain and bloating. What’s more, when you chew gum you send your body signals that food is about to enter your body. The enzymes and acids that are activated when you chew gum are released, but without the food they’re intended to digest. This can cause an overproduction of stomach acid, and affect your ability to produce digestive secretions when you do eat.

References:

How you can feel better, to focus better and be more productive

August 24th, 2017 by The Hello Doctor Team

If you find it hard to focus this time of the year, you are not alone. For most of us, the New Years Resolutions are forgotten, and we’re just treading water to meet our deadlines before the end of the year.

Apart from the general exhaustion from a long year, you may not be aware how much your health also affects your productivity. And we’re not talking about the times you are down with the flu or a serious tummy bug, but all those other little niggles: headaches, nausea, fatigue, and backache to name a few. They aren’t always obviously distracting, but in the long term, can take a big toll on your productivity at work.

Presenteeism is the new absenteeism

We all know about absenteeism. Presenteeism, though, is when  you are physically present at work, but not functioning at your best because of health-issues. Studies suggest this can cut productivity by 33%, and seems more costly for the company than absenteeism! And unfortunately, it’s not that obvious. Your office mate not arriving for work is noticeable, but you’ll never really know how much their ongoing allergies is slowing their performance.

General health habits, like what you eat and how often you exercise can also impact your work. For example, one survey found

  • Employees with unhealthy diets were 66% more likely to report productivity loss compared to healthy eaters
  • Workers who rarely exercised were 50% more likely to report lower levels of productivity compared to active co-workers

Presenteeism shouldn’t be confused with “boredeeism”! Surfing the internet or chatting to Facebook friends is an obvious productivity killer. Presenteeism means you’re not that productive because of real health problems, even  when you are genuinely committed to doing a good job.

Are you suffering from presenteeism?

Your health affects both quality and quantity of your work. You may work slower, have to repeat tasks, or start making more mistakes. These all add up to lowered productivity. For example,

  • Allergies can interfere with concentration and cause fatigue
  • Irritable bowel or reflux cause continuous discomfort, distraction and frequent bathroom breaks
  • Depression can cause anxiety, irritability and fatigue
  • Arthritis and joint pain can make manual labour slower or more difficult

Overcoming health distractions to boost productivity

The problem with presenteeism is simple: when people don’t feel good, they don’t do their best work. How can you deal with presenteeism to ensure you always give of your best?

  1. Get a diagnosis. Ongoing niggles are a sign of something that isn’t quite right. If you’re experiencing pain or discomfort for any extended period, it’s time to have it checked out by a medical professional
  2. Make your managers (and yourself!) aware of the problem. Once you have identified that there is a problem, it’s important to address it! If you need to take medication, for example, make sure your manager knows about it.
  3. Don’t ignore output in favour of input. Simply put: don’t ignore your health – it directly impacts your ability to be productive!
  4. Commit to a sustainable work/life balance and set some boundaries. Create balance both at work and at home. Do this by always taking a lunch break and switching off your email when you get home. Performance is rewarded on results, not long hours!
  5. Choose a healthy lifestyle. Remember these 3 things: eat a balanced diet, exercise regularly and prioritise sleep. Healthy living is not a cast-iron guarantee against presenteeism, but it does stack the odds in your favour, by reducing the risk of developing it!

References

https://nucleusresearch.com/press/facebook-costs-companies-1-5-percent-of-total-productivity/
http://mediakix.com/2016/12/how-much-time-is-spent-on-social-media-lifetime/#gs.7sHXd1A
https://www.ncbi.nlm.nih.gov/pubmed/22856386
https://hbr.org/2004/10/presenteeism-at-work-but-out-of-it

Could alcohol help you live longer?

August 14th, 2017 by The Hello Doctor Team

“Light to moderate drinking can lower your overall risk of premature death”
“Alcohol could decrease your odds of dying from heart disease”
“Even moderate drinking is linked to pathological changes in the brain”.

Confused much? Headlines like these have been doing rounds in the last couple of weeks. It can be so frustrating, leaving you with a general feeling of  “just make up your minds!”.

So, what does the science say?

Drinking patterns matter

What is clear from the research is that light to moderate drinking has a very different impact on the body, and health, than heavy drinking. Despite what the headlines would have you believe, both studies found a very fine line between alcohol’s protective and harmful effects.

Weighing up the benefits versus the risks

Amount matters
In the old days, alcohol was used for almost anything: in place of safe drinking water, as a preservative or even medicine! These days, however, we know that there is a clear “dose-response” relationship between health and alcohol. More alcohol = more health risks!

Studies show several health benefits associated with drinking moderate amounts of alcohol. Alcohol has been shown to improve the types of fats floating around in your blood, which lowers your risk of getting clots and blockages in your arteries.

Age matters
To complicate things a bit more, you age also counts, as well as the stage of life you’re in. For example:

  • For a 30-year-old man, the increased risk of alcohol-related accidents outweigh the heart-related benefits of moderate alcohol consumption.
  • For a 60-year-old man, a drink a day may help protect against heart disease.

Other factors:

Beyond age, there are other factors that may change the risks for you specifically, such as:

  • A pregnant woman: even moderate alcohol can create problems for her unborn child.
  • A recovering alcoholic can never have alcohol again: not even a little.
  • A person with liver disease: alcohol is processed by your liver, which means even if you drink a little, the effect of alcohol can be the same as drinking a lot.
  • People taking one or more medications that interact with alcohol.

Should you start drinking alcohol to live longer?

It’s safe to say that alcohol is both a tonic and a poison. The difference lies mostly in the dosage. If you want to know the exact dose that is safe for you, take a look at this article.

The real take home message here is that you can’t always believe what a headline tells you. You need to dig a bit deeper and do your own investigation. Choose reliable sources and always read the full article! If that sounds too technical, there is an easier option…. Call one of our doctors who have already done the research and are on hand to guide you through the confusion!

References

http://www.bmj.com/content/357/bmj.j2645
http://www.medicalnewstoday.com/articles/318942.php
http://science.howstuffworks.com/life/inside-the-mind/human-brain/alcoholism4.htm

Read more below…


Your best night out: hangover-free!

It’s the weekend, and you want to go out with your friends. You don’t want a hangover, but you also don’t want to be the one who orders soft drinks all night. You want a good time, without the down-time tomorrow.

The dangers of getting high on chocolate

August 8th, 2017 by The Hello Doctor Team

Chocolate isn’t just for eating, it seems. People are snorting it too, thanks to supplement company, Legal Lean. They are the creators of Coco Loko; a snortable cacao-based powder, laced with common energy drink ingredients like Gingko biloba, taurine, and guarana for a quick energy boost and drug-free high.

According to the brand’s founder, Nick Anderson, the product was inspired by a chocolate-snorting trend in Europe. It apparently offers a unique buzz that can last anywhere between 30 minutes to an hour. It gives users a “euphoric but also motivated” feeling like what you’d expect from an energy drink, says Anderson. “You feel a calm energy and focus. You feel yourself; you just feel a nice positive vibe and energy to you.”

But experts aren’t sure what to make of this relatively new concept. And, since none of the product claims have been approved by the Food and Drug Administration (FDA), doctors are concerned about its potential health hazards.

“Snorting anything is really not a good idea,” warns Dr Arthur Wu, an otolaryngologist from Los Angeles. Any foreign substance that’s inhaled or snorted can obstruct the nasal and sinus passages, which can cause infection and sinus problems.

This can lead to further complications like tissue scarring, inflammation of the lungs, and pneumonia if the powder makes it down into your throat and lungs, cautions Dr Ryan Stanton, an emergency physician based in Kentucky. “There’s a reason our [digestive] tract is separate from the breathing tract. The stomach is designed to take in things and deal with them, while the lungs are designed for air. They’re not designed to be a filter, which is basically what you’re asking them to do with these foreign substances.”

Another worry for experts is the impact of snorting the ingredients used in energy drinks. The medical community has long voiced concerns about the health risks of ingredients like caffeine, taurine, and guarana – which have been linked to increased heart rate, high blood pressure, and heart palpitations.

As snorting causes substances to be absorbed much faster into the bloodstream, these effects could be magnified if put into your nose.

Eat it, don’t snort it

Without enough research, it’s difficult to make a definitive conclusion about the safety and health effects of Coco Loko. There’s no data to show how the product works, nor are there any studies to prove its health benefits or possible dangers.

What is known is that the nose is not designed to snort foreign substances. If you’re looking for a buzz, just eat the chocolate instead (and try and stick to 90% cocoa – stay away from the sugar!).

5 natural energy boosters

  • Bananas are a healthy source of carbs, and essential vitaminsand minerals, including potassium and magnesium, for sustained energy.
  • Almonds are loaded with copper, a key nutrient in providing your cells with energy.
  • Brown rice is rich in manganese, the mineral that helps produce energy from protein and carbs.
  • Sweet potatoes are high in good carbs, and packed with Vitamins A and C, which can help combat fatigue.
  • Salmon contains Vitamin B6, niacin and riboflavin – all of which help convert the food you eat into energy.

References:

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