Healthy Lifestyle – Page 3

The real value of Heritage Day

August 21st, 2023 by The Hello Doctor Team

It’s not just a chance to celebrate your own traditions; it’s a golden opportunity to learn more about other cultures and build social cohesion.

Every year on 24 September, South Africans pause to celebrate Heritage Day. In a country built by the efforts of people from dozens of backgrounds, this should be a singular moment of pride in the diversity of our unique nation.

The concept behind the holiday is for each person to remember the culture, traditions and history that make up their past, while also taking the chance to learn about and celebrate the heritage of fellow citizens. More often than not though, it’s all about ‘Braai Day’, and the opportunity for growth, learning and appreciation is lost.

This year, let’s ask ourselves what we can do to appreciate the unique contributions each and every culture has brought to the Rainbow Nation.

Learn

Divisions in any society come from a lack of knowledge about others, and South Africa’s history is one where division was actively encouraged. That’s why the first step to building an inclusive nation should be one of learning. In fact, our leaders thought it so important that they gave us a day off to do so.

On a personal level, reading books, listening to podcasts or watching movies set in South African cultures other than your own offer a great way to not only learn about the customs of those cultures, but also our shared humanity. Enveloping yourself in these stories can give you insight into the people behind the outward symbols – such as food, dress and religion – and allow you to see the similarities we have when it comes to hopes, dreams, heartbreak and love.

Engage

The next step is getting personal. Speak to those around you who come from different backgrounds, and get them to explain their treasured traditions and cultural practices. Ask neighbours, colleagues or school mates for all those answers you wish you knew about their culture. What are their favourite traditional foods? What happens on a particular holy day? What makes their wedding customs different?

With Heritage Day coming up, now is the time to break the ice and have a coffee after work, invite participants from your exercise class to lunch or host people at your Braai Day event. This will give you a great chance to get to know them. Because reaching out to others can make you feel vulnerable, we often avoid it. Are you feeling afraid to chat to others about their culture? First try to imagine how pleased you would be if someone asked you to explain what your family and culture mean to you.

Teach

The most important step to building a genuinely inclusive society is teaching children to appreciate the positives of other heritages. Too often the only time we hear about cultures other than our own is when something is going wrong and the media is reporting on it. Providing children with the other side of these negative stories is the greatest role you can play in nurturing an understanding for the people and places around them. Why not read bedtime stories about people outside your community? Have an evening trying traditional foods from local bakeries or takeaways? Or learn to greet one another in various languages new to you? It all helps to make each and every one of us feel more at home in this country of ours.

References

Wellness Quiz

August 21st, 2023 by The Hello Doctor Team

It’s important that we understand that ‘wellbeing’ or ‘being- well’ is something you do, rather than something you are. The things we do and the way we think can have a big impact on our experience.

Click here to audit your wellbeing.

How to embrace your feminine strengths

July 20th, 2023 by The Hello Doctor Team

It’s time to celebrate how far we’ve come in addressing the unequal power relationship between men and women, and focus on the great task that still lies ahead by channelling our feminine qualities.

On 9 August 1956, over 20 000 women marched peacefully to the Union Buildings in Pretoria to protest oppressive apartheid laws. Those women played a crucial role in changing our country for the better. Today, Women’s Day is an opportunity to focus on how we can shatter the glass ceiling – not just by fighting sexism, but also racism, ageism, ableism, and other forms of oppression.

Female fighters

While we’ve come a long way, the idea has taken root that feminism (the movement fighting for gender equality) somehow means you cannot also be feminine. It’s as if we’re afraid that if we don’t focus on our fierce, assertive, ambitious side (traditionally associated with masculinity), we’re not making progress.

But so-called feminine traits like cooperation, caring, warmth, affection, empathy, fairness, collaboration and inclusivity are crucial to our ability to survive and thrive. These traits are not weaknesses at all; they are among our greatest strengths as human beings and the qualities that enable a truly egalitarian society.

Indeed, powerful women like erstwhile Public Protector Professor Thuli Madonsela, Supreme Court judge Elizabeth Baartman, former UCT Rector Mamphela Ramphele and late activist Helen Suzman have all effected enormous change without sacrificing their femininity in the process.

Flaunt your feminine power

Instead of holding back your feminine side, try making it part of your working style. The ability to show compassion, exhibit emotion and cooperate harmoniously is just as important in the business world as in your personal life.

Here’s how you can start recognising and celebrating your feminine strengths.

Connect with nature

It may sound a bit airy-fairy, but nature reminds us of the cycles of life – something with which women are intimately familiar. Seeing growth, beauty and creation played out before us reminds us of the feminine in all things. Walk barefoot, lie under a tree, grow your own herbs – anything that gets you in touch with (you guessed it) Mother Earth.

Find what it means to you

Spend time reflecting on feminine traits that make up who you are (known as self-concept), and how they are strengths. Not sure where to start? Take a look at these feminine traits and ask yourself how they resonate.

Rewrite the script

Don’t be dissuaded when others dismiss feminine qualities as being too homely or not suited to the office. Often, it’s just a case of reframing these characteristics to remind you of their worth. Caregiving is all about providing essential support, empathy breaks down barriers to improve collaboration and intuition is the subconscious interpretation of non-verbal communication. Who wouldn’t want these skills at work?

Dig in

There’s plenty of inspiring and empowering content to get you going, from the classics like The Feminine Mystique by Betty Frieden to modern reads like The Feminine Revolution by Amy Stanton and Catherine Connors. To inspire younger readers, the Imbokodo: Women Who Shape Us series by Xolisa Guzula and Athambile Masola is an absolute must. And head over to YouTube to watch Eve Ensler’s Embrace your inner girl and Michelle Miller’s We need to restore femininity.

These powerful, overlooked traits are part of us all. When women celebrate the powerful essence of genuine femininity, we can take control of our lives and change those around us for the better.

References

Unlock the incredible benefit of being aware

July 20th, 2023 by The Hello Doctor Team

Want to enjoy better health, better moods and better relationships? Then tap into the power of mindfulness.

In a world where we are constantly surrounded by stimulation, from email notifications and endless phone interruptions to multiple screens clamouring for our attention, it’s very possible to be permanently distracted. And where has it got us? If anything, we are less productive, more anxious and on the whole, unhappier than before.

The solution might very well lie in not spreading our attention so thinly, but rather focusing it more fully on the moment. The key to doing so is mindfulness.

While mindfulness began as a meditation ritual, it is increasingly being thought of as a daily practice, a mindset and a philosophy. To put it briefly, mindfulness is awareness in the present, a moment-by-moment focus. It’s taking time to truly reflect on your body, emotions and surroundings, rather than simply letting things pass you by.

What the science says

If it all sounds a little too new age – like tree hugging and healing crystals – you should know that researchers are backing the benefits. Multiple studies have turned up evidence that mindfulness is extremely helpful in a wide range of situations relating to both mental, emotional and physical wellness.

Mindfulness helps in:

regulating your emotions to better handle stress and improve mood
focusing less on pain to improve your quality of life
reducing stress, depression and inflammation (according to research in cancer patients), and
improving memory and overall brain health

Fortunately, learning to be more mindful does not require any specific equipment or training. Here are five tips for introducing mindfulness into your life.

Wake up slowly

Instead of setting your alarm for the last possible minute, wake up a few minutes early and take stock of your life. First take a minute to realise how your body feels. Are there any aches and pains? Stretch and notice your muscles. Then ask yourself how you feel emotionally and try to understand why you might feel that way.

Pay attention

Practise taking moments during the day to just notice and appreciate where you are and what you are doing. How are you feeling? What are you thinking about? By observing your thoughts and considering them, you can better understand your own emotions and triggers. Breathe consciously.

Focus on your senses

Our understanding of the world comes to us via our senses. Choosing to focus on what your senses are experiencing may help you to ground yourself in the present. When showering, appreciate the water and the lather. When eating or drinking, try to taste every mouthful. Why not try the 5-4-3-2-1 technique and try to list five things you see, four you hear, three you smell, two you touch and one you taste.

Be mindful of others

When you are speaking to someone, focus on what they are saying. Notice what they are doing with their hands and truly try to understand them. Converse to listen, not to get your point across first.

Repeat

Mindfulness is like a muscle that needs practice. The more often you act mindfully, the easier it will become to do so naturally. Try this mindfulness quiz to help you understand the practice and how you can improve.

If you need emotional support, reach out to your employee wellness programme.

References

Mindfulness matters

July 20th, 2023 by The Hello Doctor Team

Mindfulness has gained significant popularity for good reason: its numerous benefits. What makes it even more appealing is its simplicity and accessibility. It is a low-cost practice that can be easily implemented anywhere, requiring only your time and commitment. However, like any new habit, embracing mindfulness can sometimes feel overwhelming.

To help you get started, here are exercises for you to try. These exercises and activities are designed to assist you in incorporating mindfulness into your daily routine and reaping its rewards. Simply click here to access them and begin your journey towards a more mindful and balanced life.

How to build bridges to tolerance

June 20th, 2023 by The Hello Doctor Team

As we enter Mandela Month, we must consider if we are following the late statesman’s example. What are we doing to cross the barriers of separation?

Every year, Mandela Day encourages us to spend at least 67 minutes – representing Nelson Mandela’s 67 years of struggle for liberty and tolerance – making a positive difference in our communities. Since Mandela Day was first instituted on 18 July 2009, we’ve turned this into an entire month of good deeds.

But when we look at the growing levels of social intolerance, we have to wonder if we are doing enough. This year, South Africans must ask: are we really living Madiba’s dream? Here’s how you can build bridges towards tolerance and unity.

Ask tough questions

Confronting our prejudices is uncomfortable but important. Ask yourself: Am I showing tolerance, respect, compassion and interest towards others, or just focusing on myself and those in my inner circle? What effect does my intolerance have on others? Most importantly, what would Mandela have done? By examining our behaviour, we’ll know where to change.

Same-but-different

When you put yourself in another person’s shoes, it becomes easier to comprehend their actions and outlook. Try to remember that we all have physical and emotional needs in common, from breathing, eating and sleeping to love, understanding and a longing to belong. Essentially, everyone is “us”, so try looking beyond the surface differences to the actual person within. It will help you embrace the amazing diversity we all bring to the party.

Count to 10-10-10

Do you get hot under the collar when you’re cut off in traffic? Annoyed when you can’t use the park because another group is using it for a ceremony? While it’s natural to react emotionally to triggers, it becomes a problem when these situations cause social intolerance. Next time you find yourself jumping to conclusions instead of solutions, apply the 10-10-10 rule. Consider: “How will I feel about this in 10 minutes, 10 months and 10 years from now?” This strategy, outlined in Chip and Dan Heath’s book, Decisive: How to Make Better Choices in Life and Work, allows you to gain perspective – exactly what is needed to become more tolerant.

Nurture interest in others

Being more understanding of others starts by knowing others. Begin by being open-minded about getting to know people from different walks of life, then look for opportunities to do so. Set yourself goals, such as chatting to at least one new person a week, be it the cashier at your local supermarket or someone sitting beside you on public transport. You don’t have to be besties with everyone, but taking an interest in others makes a huge difference to them and enriches your own life. Check out these great tips on reaching out to others.

In order to make our wonderful country the shining example of unity we know it can be, we need to work at it. Not with big, extravagant deeds, but with small, everyday acts of kindness, compassion and tolerance. And not through picking one day – or even one month – to make a change, but by doing better every day of every month. We can make Mandela Day last throughout the year – if we do it together.

Reference

Unlock the superpower of gratitude

June 20th, 2023 by The Hello Doctor Team

Want to feel happier, be healthier and even sleep better? Then start by showing appreciation for what you have.

For centuries, various customs and religions have required people to stop and give thanks for the blessings they perceive. It may seem quaint, but science is repeatedly proving that those who can feel grateful for the positives in their lives are generally healthier, more confident and happier.

Back in 2012, Dr Nancy Fagley from the psychology department at Rutgers University in America was the first to show how appreciation is directly linked to life satisfaction. Study participants even reported fewer aches and pains and feeling healthier than their less grateful study mates.

From this study Dr Fagley isolated a few general aspects of gratitude. Firstly, those who were more satisfied with their lives focused on what they have, rather than what they lack. Secondly, those who were most satisfied quite often “engaged in specific rituals designed to foster appreciation”.

An appointment with appreciation

Rites and traditions serve as cues to help us notice and appreciate the good in our lives. Too often we become accustomed to our circumstances and take them for granted. Having a ritual – an opportunity to express gratitude – refocuses our attention on the positives. The more you practise gratitude, the more naturally it will come, also during difficult times.

One option is to keep a gratitude journal. Not only will this remind you of the good things in life, you will also sleep better. According to research done by Canada’s MacEwan University, students who wrote in a gratitude journal for 15 minutes every evening worried less at bedtime and slept longer and better afterwards.

A boost to health and happiness

Scientists think that gratitude improves happiness by displacing negative emotions such as envy, frustration, regret and depression. After all, it’s difficult to feel both grateful and pessimistic at the same time.

Being in a positive mindset also prompts us to make decisions that secure our future, such as protecting our health by being active and eating wholesome food. So you can see how finding the good in life directly impacts your wellbeing.

There is also plenty of evidence that proves feeling grateful is the key to thriving after traumatic events and can give a person additional mental strength and self-confidence. Expressing gratitude suppresses the stress hormone, cortisol, while releasing the feel-good hormones, serotonin, dopamine and oxytocin.

Three tips to nurture gratitude

Engage in rituals: This can range from writing in a gratitude journal every night to simply discussing things to be grateful for at dinner.
Appreciate the here and now: The trick is to purposefully take moments to do so. Go on a walk somewhere pretty and appreciate it – actively encourage your mind to notice the beautiful weather or flowers. Alternatively, stop in the middle of your day and simply ask yourself to find one thing that you are grateful for at that very moment.
Show gratitude to others: Thanking a friend or family member not only makes them feel good, but also makes you aware of the good people you have around you. This means we all have absolutely nothing to lose by simply being a little kinder.

Reference

https://www.livehappy.com/practice/discover-the-hidden-power-of-thank-you/

Develop an attitude of Gratitude

June 20th, 2023 by The Hello Doctor Team

In our fast-paced and often stressful world, it’s easy to overlook the small joys and blessings that surround us. Expressing gratitude can help us cultivate appreciation for our lives and help us see the world through clearer eyes. To cultivate gratitude, you can start by setting aside a few moments each day to reflect on and appreciate the people, experiences and things you are grateful for, keeping a gratitude journal, or expressing your gratitude to others through heartfelt gestures or words of appreciation.

“Presently: A Gratitude Journal” is an innovative app designed to cultivate gratitude and bring positivity into your life. This free app serves as a daily companion, encouraging you to reflect on your experiences and find gratitude in even the simplest moments. It allows you to document your daily gratitude entries, capturing the highlights and positive aspects of life. Through regular use, you can develop a habit of gratitude, promoting mental wellbeing, resilience and a greater appreciation for life’s many gifts.

Start your gratitude journey here

Making a real connection with young people

May 22nd, 2023 by The Hello Doctor Team

The youth of today – they’re so difficult. And, yet, we’ve all been the ‘youth of today’ in our time. This Youth Day, let’s reach across the divide and truly connect.

Can you blame young people if they act out? They face endless reams of scary news plus constant social media on how to look, act and live. Add to that our country’s heart-wrenching past and the challenge of choosing a career and finding employment. Young people feel everything more intensely but, because the brain isn’t fully developed yet, they generally lack the impulse control and decision-making skills to make sense of everything.

The dangers of the disconnect

All that pressure is leading to an increasing number of young South Africans finding escape in addiction, teenage pregnancy and dropping out of school. Tragically, almost one in ten will end their own lives. A big part of the struggle is the lack of connection with adults who are willing to listen without judgement and work with them to build a better future.

Here are some tips to re-engage with the youth in a way that creates meaning and healthy cooperation, steering them away from mind-numbing substances and behaviours.

Be engaged

Key to engaging the youth is to truly listen to them, which means being open-minded and non-judgemental. One tip is to take a walk together or to chat while busy doing something. When there’s less eye contact, it feels less like an interrogation and teens may find it easier to open up.

Family first

Establish family traditions early on, such as eating dinner together, movie nights, etc. and stick to them, no matter how much your kids act like they’re hating it. Research has shown that family rituals are a powerful way to bond generations and provide a sense of stability, identity and place in the world.

Get moving

Physical activity boosts self-esteem and mood – and it doesn’t have to be a slog around a field. Allow young people to try out multiple options and encourage their efforts without force or judgement. The aim is to find something that’s exciting and engaging, be it running or netball, hip-hop or dog training, so they’ll want to do it regularly. (PS: Kids learn by example so get your own exercise shoes on too.)

Keep tabs

No, this doesn’t mean snooping through their search history. It means staying involved and the earlier you make this the family norm, the better. Remember, to provide a much-needed safe space in a turbulent world, you’re responsible for sensible rules and boundaries, e.g. no visits to friends you haven’t met. Don’t be put off by push-back – explain that it’s not because you don’t trust them; it’s because you care and are genuinely interested. And, deep down, isn’t that what we all crave?

Get help

Sometimes, young people need more help than we can give. Fortunately, be it a pastoral counsellor, psychologist or addictions expert, there is a lot of professional help out there. The South African Depression and Anxiety Group can point you in the right direction.

Whitney Houston was spot on when she sang that the children are our future and that we should teach them well, show them the beauty they possess and give them a sense of pride. This is the most precious gift we can give to the youth of today – and it’s a gift that will keep on giving.

References

How to build family bonds that last

May 22nd, 2023 by The Hello Doctor Team

If you ever feel like you’re sharing a house with strangers, it’s time to prioritise your family.

On the news, on social media, even on our WhatsApp chats… everywhere we find estranged family members. It’s become so common that people don’t bat an eyelid when discussing it. Although family rifts are sometimes caused by real, shocking events, more often it’s simply a result of poor choices.

So just what can we do to form the kinds of tight bonds that see families hold together and protect, nurture and love each other forever? The answers are surprisingly simple.

Take structured time for family

According to Cape Town-based clinical psychologist Roz Veitch, an extremely common complaint from parents is about children “treating home like a hostel”. “Everyone, children included, is so busy that months can go by where people just don’t interact properly. This can lead to a feeling that you are living with strangers,” says Roz. The solution is to ensure that the family purposefully sets aside time to spend together. That means sitting down with calendars and making time in the schedule to create memories as a family.

Make your time together fun

Family time shouldn’t only revolve around chores or watching TV together, but rather activities that can build memories. “Shared family stories build unity. Nothing does this better than doing activities that are fun,” says Roz. “Ideally this should be out of the family routine. It could mean spending time in nature or going to a sporting event together. What’s important is that family time feel like something you are doing just to be together.”

“Kids also love seeing their parents being vulnerable. Because of this, activities that involve you all learning a new skill is a wonderful way to bond,” she says.

Take an interest in each other

The aim of family time is for each person to really get to know the others as individuals. Every family member is different and really close bonds are built by families who not only understand that, but appreciate it. Eating meals together is a simple way to sit down as a unit for a chat, a catch-up, and the chance to show an interest in one another’s lives. “Parents should share memories and talk to their kids about the things they like doing while asking about their children’s hobbies and memories in turn – you are figuring out who they are, watching them grow and sharing in their lives. They will notice,” promises Roz.

Talk about your feelings

The best way to really understand each other is for parents to speak about feelings with children and teach them, in turn, how to speak about their own feelings. “It’s important that you regularly check in with each other to find out how people are feeling, and how they are coping or managing things,” says Roz. “It’s so important to also appreciate each other. Taking the time to be grateful for one another, to notice the little things that the other members do for you, and to thank them, is wonderful for bringing a family together.”

Investing time in your family now will build a foundation for future togetherness. What’s key is to consistently spend time together, not once in a blue moon. When you look back at the shared meals and special memories, you will be so grateful.

References

Online cooking classes

May 22nd, 2023 by The Hello Doctor Team

Remote employees do not have to worry about the temptations of cake in the breakroom or impromptu lunches out. Yet, working from home might still not mean you get to eat nutritious meals. One way to encourage you to eat balanced meals, is to start a healthy cooking club.

In a club, you can swap healthy recipes via a collaborative Google Doc or link collector, upload pictures of finished dishes to a cloud-based photo album and share tips. You could even schedule ongoing remote dinners or virtual cooking sessions based around healthy meals or send participants meal kits. Most importantly, being engaged in a group will help keep you accountable and excited.

For more ideas, check out the list of online cooking classes.

Sip your way to happiness with this water tracker.

April 17th, 2023 by The Hello Doctor Team

Plant Nanny is a cute water reminder app that keeps track of how much water you drink, motivating you to drink water daily and solving the low water intake problem that most of us face. Each glass of water you drink helps grow the cute plants in Plant Nanny so you can both thrive!

The app sends you notifications throughout the day to drink water. The exact amount depends on your body size and activity level. Earn rewards for meeting your hydration goals, and dress your plants up with custom pots.

You will receive positive messages and encouragement throughout the day as you meet your hydration goal.

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