healthy lifestyle – Page 2

Want to realise your dreams? Then this step is critical…

January 21st, 2021 by The Hello Doctor Team

It is tempting to read articles and see stories about success and believe it happened overnight. Not to say that never happens, but unfortunately, the idea of instant success is often more myth than fact. The truth behind success – be that in improving your academic performance, your physical health, your mental health, or your financial well-being – is a lot less glamourous. It involves a lot of hard work, and more importantly, a lot of planning.

Think about it – if you go away for a weekend, you plan your travel. Having a party? You plan the event. Each element is covered in minute detail. Living a life of success filled with meaning, happiness and fulfilment is no different. Yet many neglect to plan their lives and land up feeling disappointed and discouraged when they don’t achieve what they would like.

Why plan?

There is no doubt we’re living in uncertain times. Each day seems to bring with it a new challenge. The worrying, the wondering and the anticipating of what that next challenge is going to be can cause your mind to start spinning. While there is so much in the world that you can’t control, there is one thing that you can: yourself, and your actions.

Sure, you have a goal for 2021, and in theory it seems “easy” to achieve. If your goal is to improve your fitness, you may commit to being more active. If your goal is to be better with your money, you may commit to budget better. That’s a good start, but without planning on how exactly to achieve these targets, your goals may become another New Year’s resolution that falls quickly by the wayside.

How planning can help you reach your dreams:

It helps you to identify your goal more clearly. Improving fitness is a general goal, but planning to do this would include more specifics, like “I need to exercise 5 days a week”
It helps you to make sure that we understand your goal and what we need to do to reach it. To exercise 5 days a week, you will need to make the time to do so
It helps you to see in advance those things that can help you achieve your goal and those things that can prevent you from achieving it
It helps you to become accountable for what you do
It supports your decisions on how best to use your resources (energy, people, time, money, information, equipment) so that they make the most significant contribution to achieving your goal.
It allows you the opportunity to clearly assess and evaluate your achievements
It gives you back control of your life in the middle of a pandemic!

Developing an action plan

Think of planning your life as setting the destination on Google Maps on your phone. Unless you have already been to the place you want to go numerous times and already know how to get there, you’ll need step by step instructions, including bus, taxi times and distances. Planning for your goals is no different.

To start your planning process, start by writing down these three simple questions:

What is to be done?
How should it be done?
When does it need to be done by?

Then, under each item, write down all those things that you will need to do to complete each of the steps. These items will become your checklist, a tangible way of checking how you are progressing towards reaching your goal destinations. Make sure you include your action points on a calendar so that you have definite dates on which to do things.

The real power of a plan is that it will make it easier for you to say “no” to things that are not as important to you. It can be difficult to say “no” sometimes, but once you have learned to say “yes” to your goals as outlined by your plan, it will be easy to decide which opportunities are the really important ones.

There is no right or wrong way, or time, to start planning to achieve your goals. Don’t wait until things get back to “normal”. Accept that today is today, and if you want to achieve something, it’s as good a day as any to start planning!

Is Vaping bad for you?

November 23rd, 2020 by The Hello Doctor Team

As a smoker, you may be tempted to turn to electronic cigarettes, vape pens or hookah and shisha pipes to help you stop cigarette smoking. But is this a better and ‘healthier’ alternative?

Vaping

Just like regular cigarettes, e-cigarettes contain nicotine. The addition of fruity flavourings can be deceiving as they have no smell, but the nicotine content in some vaping liquids can be even higher than in cigarettes. In addition, they can also contain several unknown chemicals. As of February 2020, there had been 60 deaths and 2,807 confirmed cases of lung injury due to vaping in the U.S. It is believed that vitamin E acetate, which is a chemical additive in vaping products, is what has caused these injuries. Although no such cases have yet been reported in South Africa, the dangers of vaping shouldn’t be overlooked.

The dangers of nicotine

Nicotine is a highly addictive substance – experts say, even more so than alcohol. It raises your blood pressure and spikes your adrenaline. It can also affect the developing brain, making it particularly harmful to teens and young adults.

Because vaping devices don’t indicate how much nicotine is present, it can be higher than in cigarettes. Lack of regulation means manufacturers can put anything into vaping devices. Even some “nicotine-free” e-cigarettes have been found to contain nicotine. Nicotine is also known to cause chronic lung disease and asthma.

The dangers of vaping

Some substances found in e-cigarette vapour have been linked to an increased risk of cancer.
Vaping during pregnancy could harm a developing foetus.
Teens that vape are more likely to begin smoking cigarettes.
Explosions and burns have been reported with e-cigarettes while recharging the devices, due to defective batteries.
Accidental exposure to liquid from e-cigarettes has caused acute nicotine poisoning in children and adults
Highly addictive.

What you need to know

Vaping is not safe. Some e-cigarette labels don’t disclose that they contain nicotine, and some e-cigarettes marketed as containing 0% nicotine have been found to contain nicotine.

Disease-causing: Nicotine can harm the developing adolescent brain. The brain keeps developing until about age 25. Using nicotine in teenage years can harm the parts of the brain that control attention, learning, mood, and impulse control. Every time a new memory is created or a new skill is learned, stronger connections (synapses) are built between brain cells. Young people’s brains build synapses faster than adult brains. Nicotine changes the way these synapses are formed.

Highly addictive. Using nicotine in adolescence may also increase risk for future addiction to other drugs.

It’s not a tool to stop smoking cigarettes. In fact, chances are you’ll end up doing both.

Until we know more, think twice about vaping. It’s not the magic cure for quitting cigarette smoking. Seek professional help if you’re trying to quit smoking and use a proven method to improve your chances of success. If you’re not sure about what help is out there, chat to one of our doctors. They can point you in the right direction, to breathe easy again.

References:

6 Blood tests that can reveal a lot about your health

October 19th, 2020 by The Hello Doctor Team

Perhaps you’re bloated, experience random headaches or are just tired all the time? You’ve tried the usual remedies, but the relief is temporary. Functional medicine may help.

Functional medicine vs Conventional medicine: What’s the difference?

Conventional medicine analyses symptoms, identifies a disease and creates a treatment plan based on those symptoms. For example, for help with eczema, the conventional approach might be to focus on symptoms and the doctor might suggest medication like antihistamines that could suppress the inflammation and reduce the symptoms.

Functional medicine, sometimes called ‘alternative’ or ‘integrative medicine’, investigates the root cause. The functional medicine doctor might look for triggers such as toxins, allergens, or food sensitivities that could be causing the symptoms, and may use a wide variety of different tests to decide the best treatment strategy.

If you’re struggling with your health, these 6 lab tests may help give you the insight you need to improve it :

1. 24-hour adrenal stress index

The adrenal glands are tiny organs above the kidneys that manufacture a variety of hormones that your body needs to thrive. Ongoing periods of stress overwork the adrenal glands and cause them to stop working as well as they should, which in turn causes adrenal fatigue. This can lead to feelings of fatigue, anxiety, depression, brain fog, weight gain, irritability, decreased sex drive, and trouble sleeping.

The 24-hour adrenal stress index is a saliva test that tracks your cortisol levels throughout the day.

2. Full thyroid panel

The thyroid is a small gland located in the lower-front part of your neck. It helps regulate many of the body’s processes, including metabolism and mood. Thyroid function tests are a series of blood tests that measure how well your thyroid gland is working. Signs of thyroid dysfunction include fatigue, weight gain, dry skin, hair loss, and depression. Many underlying thyroid problems don’t appear on standard tests performed in conventional medicine. During functional medicine, a thyroid test is comprehensive and can help eliminate possible autoimmune thyroid problems.

3. Gut permeability tests

Gut health is the window to overall health. When your gut lining is damaged, due to lifestyle factors such as stress, poor diet and medication, it can cause undigested food and bacteria to pass into the bloodstream. This, in turn, causes body-wide inflammation. Symptoms of poor gut health include bloating, fatigue, digestive issues, skin problems and food sensitivities.
Gut permeability tests check the permeability of your gut and whether there are antibodies and bacterial endotoxins in your blood that should not be there.

4. Sex hormone labs

Both men and women need balanced levels of oestrogen, progesterone and testosterone for optimal health. Although the ratios are different for men and women, all the sex hormones are players, and when they are out of balance, can lead to symptoms like weight gain, depression, erectile dysfunction, low sex drive, infertility, acne, depression, and more. These tests help evaluate men for low testosterone and women for excess testosterone production.

5. Inflammation labs

Inflammation contributes to many diseases – heart disease, cancer, dementia, arthritis, autoimmune diseases, fatigue, allergies, digestive disorders and even weight gain. Although a certain amount of inflammation is healthy to fight off infections, viruses, and other injuries, chronic inflammation can be problematic. A blood test that tests for the most complete picture of chronic inflammation can help.

6. Genetic testing

You cannot change your DNA, but you can influence how your body responds to different conditions. For example, certain genetic mutations can make you more susceptible to drug reactions, nutrient imbalances, and so on. Specialised genetic lab tests can help identify your possible genetic weaknesses, and ultimately help intervene, and balance risk factors with natural medicines and lifestyle changes.

The bottom line: Both conventional medicine and functional medicine doctors rely on laboratory test results to better understand what is going on inside the body. Functional medicine digs deeper. Talk to your doctor about testing and make sure the tests are covered by your medical aid.

References:

Can you use biofeedback to treat anxiety?

October 19th, 2020 by The Hello Doctor Team

Worrying is natural. However, being constantly overwhelmed can start to affect your overall quality of life. Fortunately, there are several ways to treat anxiety, one of which is biofeedback.

What is biofeedback?

Biofeedback is a type of therapy that uses sensors attached to your body to measure key body functions, showing you the information in real time. It helps you to become more aware of how your body works, and how it feels when you experience different health related scenarios. This way you can become more familiar with these scenarios and learn how to either identify triggers or manage symptoms.

Biofeedback has been used for a range of applications, including:

Treating tension headaches, migraines, and other pain.
Controlling high and low blood pressure.
Alleviating digestive disorders like irritable bowel syndrome.
Help control physical reactions to stress or anxiety.
Aiding in relaxation and stress management.

Types of biofeedback

How does it work? Depending on your specific health problem or goal, your therapist may use a variety of biofeedback methods, some of which include:

Brain waves: Scalp sensors to monitor your brain waves using an electroencephalograph (EEG).
Breathing: During respiratory biofeedback, bands are placed around your stomach and chest to monitor your breathing patterns and respiration rate.
Heart rate: Finger or earlobe sensors with a device to detect blood volume changes, or chest, lower torso or wrist sensors. Both measure your heart rate and how it varies with each beat.
Muscle contraction: Sensors are placed over your skeletal muscles with an electromyograph (EMG) to monitor the electrical activity that causes muscle contraction.
Sweat gland activity: Sensors are attached around your fingers or on your palm or wrist with an electrodermograph (EDG) to measure sweat gland activity, alerting you to anxiety.
Temperature: Sensors are attached to your fingers or feet to measure blood flow to your skin. Because your temperature often drops when you’re stressed, a low reading can prompt you to begin relaxation techniques.

According to Harvard Medical School, biofeedback has been successfully used to treat:

Chronic pain
Temporomandibular joint (TMJ) disorders
Digestive disorders, including constipation
Incontinence (both urinary and faecal)
High blood pressure (hypertension)
Abnormal heart rhythms (cardiac arrhythmias)
Addiction, including to alcohol
Epilepsy
Paralysis and certain movement disorders
Spinal cord injury
Sleep disorders
Premenstrual syndrome (PMS)
Bedwetting
Attention-deficit disorder (ADD) and attention-deficit hyperactivity disorder (ADHD)
Panic disorder
Anxiety disorder

Only health professionals registered with the Health Professions Council of South Africa may practice biofeedback, so be sure to check your doctor’s credentials before starting any treatment.

References:

How to colour-code your diet

October 19th, 2020 by The Hello Doctor Team

A plate filled with different coloured foods isn’t only aesthetically pleasing but has great benefits to your overall health and wellbeing.

The naturally occurring chemical compounds in fruits and vegetables are called phytochemicals. These are what give them their natural colours, but also play an important role in preventive and therapeutic nutrition.

Here is what the different nutrients can each do for your health:

Red: Lycopene

Found in: tomatoes, pink grapefruit, watermelon

Lycopene gives red fruits their colour and has antioxidant properties that may help protect against cancer, cardiovascular disease and lower blood pressure.

Red/purple: Anthocyanin

Found in: grapes, berries, prunes, red apples

In addition to acting as antioxidants and fighting free radicals, anthocyanins may offer anti-inflammatory, anti-viral, and anti-cancer benefits.

Orange/yellow: Carotenoids

Found in: oranges, tangerines, peaches, nectarines, papaya

These fruits are high in carotenoids, like alpha-carotene and beta-carotene. Beta-carotene gives yellow and orange fruits and vegetables their colour and is converted to vitamin A in the body. We need vitamin A for healthy skin and mucus membranes, our immune system, and good eye health and vision. Carrots, butternut squash, pumpkin and sweet potato are all good sources of beta carotene.

Yellow/green: Lutein and zeaxanthin

Found in: spinach; mustard, or turnip greens, corn, peas, avocado and honeydew melon

Lutein and zeaxanthin are potent antioxidants that play an important role in protecting your eyes from free radical damage Sweetcorn, peach, papaya and egg yolk are also good sources.

Green: Sulforaphane and glucosinolate

Found in: brussels sprouts, kale

Natural plant compounds sulforaphane and glucosinolate found in many cruciferous vegetables have been linked to several health benefits including improved heart health and digestion. .

White: Anthoxanthins

Found in: garlic, onion, cauliflower

Anthoxanthins are the phytochemicals that create white or cream colours. These antioxidants play a role in lowering the risk of cardiovascular diseases, improving immunity and may reduce inflammation .

Add and enjoy fruits and vegetables in your diet by:

Eating them raw, in whole form or finely sliced, to retain fibre content and original nutrients.
Using a cold-pressed juicer, or blending them into a smoothie along with yoghurt.
Tossing them into salad for a refreshing snack or meal.
Eating veggies steam-cooked, sautéed or baked. You can also puree them with other ingredients to make soup, sauces or dips.
Adding fruits or veggies to your dessert.

References:

Can beauty products cause cancer?

September 10th, 2020 by The Hello Doctor Team

There’s a booming beauty industry out there producing thousands of different and new products that promise to make sure you look as young as possible. It’s what a lot of people want: to stay 25 forever – but at what cost? What if the cream you’re using to smooth out the wrinkles on your face is filled with cancer-causing chemicals? Here are a few dark secrets about beauty products.

Perfumes – A spritz of sneezes

Perfumes make people smell wonderful, but it’s not just a little water mixed with a nice smell. It’s a carefully created mixture containing many chemicals, some of which are harmful. People can have an allergic reaction to perfumes simply because the fragrance is a chemical. These chemicals can trigger allergies, headaches, migraines and asthma. It might not kill you, but it can make you, and those around you, very uncomfortable.

Nail polish – A dash of cancer

Vibrant and colourful nails are very trendy with the fashion-conscious. However, there’s a big problem with nail polish: it contains a very bad chemical called Phthalates (even we struggle to pronounce it). This harmful ingredient is absorbed through the skin and is linked breast cancer. Sadly, it’s not often mentioned on the labels and it’s also used in other beauty products, so it’s hard to avoid.

Deodorants – A stick of poison

Sweat is not a pleasant thing to smell. The funny part about sweat is that it actually doesn’t have a smell. It’s the bacteria that mixes with the sweat that gives it a foul odour. What do we use to mask that smell? Deodorants, of course. Many deodorants contain something called a paraben – a toxic chemical that is linked to breast cancer, problems with your hormones and fertility issues. Read the labels to find one without the poison.

Lipstick – A deadly twist

You can instantly make yourself look more beautiful with some lipstick (if it matches you). But while it makes you look pretty, some of them hide a very bad poison: lead. It’s not an ingredient in lipstick, but it’s involved in the making of lipstick, so there are traces of it. Why is it bad? Because it affects our nervous system – your nerves and brain. Look for lipsticks from reputable cosmetic houses that don’t use this chemical.

What can you use?

Firstly, ditch the chemicals. They’re bad from the start. If you want safe beauty products, visit a natural health store for all your cosmetic needs. If you like going for manicures and pedicures, make sure you bring your beauty products for the beauticians to use. Also, do some research – there are reputable cosmetics houses that don’t use dangerous chemicals or do animal testing – use their products. Natural body products are quite expensive, but they are less harmful to your body. Aim to have a full and healthy life, not a short and pretty one.

If you’d like some beauty advice or if you’ve had a bad reaction to your make-up and not sure what to do, subscribe to our Hello Doctor service now and get some health advice from our doctors. Simply click on the ‘Buy Now’ tab to get started.

Sources: DavidSuzuki.org, Breast Cancer Fund, Tree Hugger

Why you should practise standing on one leg

August 31st, 2020 by The Hello Doctor Team

From walking to leaning down to tie your shoes and trying to prevent yourself from falling over – good balance is important. Strong muscles and the ability to keep steady will help you stay balanced. Balance training helps with this.

Balance training involves exercises which aim to strengthen the muscles you use to stay upright, including your core and legs.Balance exercises can be intense like some kinds of yoga, or as simple as standing on one leg for a few seconds.

It may include:

Standing up and sitting down while in a chair without using your hands.
Putting a heel in front of your toes like walking a tightrope.
Tai chi.
Using balance equipment.

The benefits of these exercises include:

Coordination

Balance training makes use of your entire body and teaches you not to fall or trip.

Body awareness

This is how your brain’s ability to know how your limbs are oriented in space. It may seem like a strange skill, but it can help by preventing you bumping your toes on furniture, and even falling down flights of stairs.

Stability in the joints

This kind of exercise helps prevent injuries like sprained ankles and knees as it promotes stable knees, hips, shoulders and ankles.

Long-term health

Adding balance training to your workouts can help maintain and improve balance, which helps prevent fractures that come from falling.

A balanced mind

Besides improving physical health, research has found that balance training can improve brain function too. A study by the University of Washington showed that when balance training was added to a group of elderly women’s exercise routines, their cognitive functions and particularly the part of their brains involved with memory (amygdala, hippocampus, cerebellum, and prefrontal cortex), significantly improved.

According to Dave Heidloff, a trainer at Athletico, this research suggests that balance training challenges certain sectors of the brain that usually decline as we age, like the parts involved with memory. So, balance training gives these regions a workout, which helps slow down their decline and improve their functioning.

Another study found that balance training improves memory and spatial recognition (the ability to be aware of yourself in space and other objects in three dimensions). The study used 40 healthy, random participants aged 19-65 who did either balance or relaxation training for 12 weeks. The balance training group considerably improved in memory and spatial recognition.

Balancing exercises to help you stay steady

Leg swings

Start by standing on your right leg and raise your left leg a few centimetres off the floor. Place your arms at your sides and swing your left leg forward and backwards while touching the floor for balance. Keep your torso erect. Repeat these moves and don’t allow your floor to touch the ground. Now, swing the left foot to the left side while holding out your right arm. Switch to your right foot and repeat.

Sideways walking

Stand with your feet together and your knees slightly bent. Step sideways slowly, moving one foot to the side first. Now, move your other foot and join it with the other one. Don’t drop your hips as you step. Do 10 steps each way, or step from one side of the room to the other.

One-legged balance

Keep a stable chair or wall within arm’s reach. With your feet together, pick up one foot with your knee facing forward or to the side. Hold the position with your eyes open, and then closed. Switch your feet and repeat four times on each foot.

Good to know

If you experience discomfort with any balancing exercise, talk to a trainer or your doctor immediately as some exercises may not be appropriate for you.

References

Why boredom is good for you

August 31st, 2020 by The Hello Doctor Team

There’s something to do, even when there’s nothing to do.

We’re all busy and constantly on the go; so, it’s a strange experience when you’re suddenly at a loose end with nothing on your list. And, with most of us stuck in our homes this year, we either find ourselves panicking about the state of the world. or bored out of our skulls.

Strange as it might seem, boredom has wonderful benefits for your wellbeing. Cindy Strydom, a clinical psychologist based in Johannesburg explains:

Why do we get bored?

Boredom describes a state of “down time” or mot being preoccupied at a specific moment in time. As a society, we have come to celebrate and promote “busyness” and frown upon a state of not being preoccupied or engaging in down time. If you think about your interactions with others, we tend to wear the fact that we are busy as some form of trophy of importance. We also associate being busy with being productive.

Why do people consider this a bad thing?

In the same breath, we shun the idea of being unproductive, or our concept of boredom. We’ve been conditioned to think this way since childhood. We’ve been told in many shapes and forms that boredom is a bad thing and we should keep busy. To an extent, this is understandable because boredom may be directed into destructive behaviours and actions rather than constructive ones.

As human beings, we’re designed to get bored when we’re not stimulated or preoccupied. The period of being bored should serve as a time to regroup our senses, thoughts and ideas. Unfortunately, because of our societal concept of boredom and the celebration of being busy, we tend to create a life of being “on” all the time, which creates anxieties and burnouts.

The benefits of boredom

Boredom allows us to re-experience our environment, to think out of the box, to be creative and process information differently than we may when we’re busy. Being ‘un-preoccupied’ also allows us to problem-solve, without the urgency of deadlines and other demands. It allows us time to reflect and process events and emotions in our lives, which is considered healthy from a psychological perspective.

More life, less listlessness

Allow yourself time to be bored, structure “boredom” and have moments that are unplanned.

Try out meditation and mindfulness exercises.
Learn how to breathe deeply. Big, deep calming breaths can send you into a relaxed trance-like state.
Let your mind wander aimlessly from thought to thought. If something strikes you as interesting or bizarre, write it down.
Spend time in nature, taking walks, playing in the ocean and so on.
Disengage from life and engage with yourself. This includes switching off your phone!

References:

https://www.crs-med.co.za/

Men: Don’t ignore these 5 symptoms!

August 6th, 2020 by The Hello Doctor Team

Joanne Hart for HelloDoctor.com

If you’re a man, chances are that you use a simple three-level medical system: broken bones or massive wounds mean a trip to the hospital, blood in your urine will get you to the GP, and for the rest: it’ll just go away.

For the most part, this isn’t a bad system, but there are some common symptoms which could indicate something more serious. And if these come up again and again, visit your doctor to make sure there’s no underlying issue.

Heartburn

If this happens once in a while after you’ve over-indulged at the table, okay. But if it happens often, is accompanied by other symptoms (such as shortness of breath, pain in your arm, nausea, vomiting, or sweats), or antacids don’t make much of a difference, it’s time to see the GP.

Bloody stool

This isn’t a glamorous symptom, but if there’s blood in the toilet bowl, or very dark or almost black stool, it can be a symptom of a harmless haemorrhoid, or something far more serious like gastrointestinal bleeding, ulcers, or colon cancer. Make an appointment with your doctor, as early diagnosis is the best way to deal with any of these conditions.

Blood in the semen

While this can be caused by injury, rough sex, or an infection in the prostate, it can also be the first sign of prostate or testicular cancer. Unless you’ve had an injury, it’s best to get this seen too – actually, even if you’ve had an injury, rather be safe than sorry.

Erectile dysfunction

If you have this once in a while, it’s normal. However, if it’s an ongoing battle to get or keep an erection, it’s a warning sign for various conditions such as high cholesterol, diabetes, kidney disease, chronic alcoholism, multiple sclerosis, vascular disease and neurologic disease. It can also be a side-effect of medication or a result of stress or depression. Either way, this is no way to live – see you doctor so that you can get back to normal.

Chronic thirst

This isn’t that need for something cold on a hot day! We’re talking unquenchable thirst, which can be quite a serious symptom of diabetes. Other signs are frequent urination, extreme hunger, tiredness, unexplained weight loss or gain, nausea, blurred vision, or sores that are slow to heal – basically, don’t wait for all of these: see your doctor for a check-up.

Sip something spicy this winter

July 20th, 2020 by The Hello Doctor Team

Nothing warms your hands on a cold winter night quite like holding a hot mug of something, but maybe you’re getting tired of your usual tea? Well, here are two delicious warming drinks that include enough spice to warm you inside and out!

Chai Tea

This is easier to make than you think – there’s only one problem: once you know how, you may not want to drink anything else! It’s, literally, a three-step process to chai-tea heaven.

Ingredients

8 cloves
8 cardamom seeds
2 cinnamon sticks
4 black peppercorns
1 piece fresh ginger (about 2cm) sliced
2 cups whole milk
4 bags black Ceylon tea

How to do it:

Put the cloves, cardamom and peppercorns in a plastic bag and crush them with a rolling pin or a heavy-based pan.
Place the cinnamon sticks, crushed spices, ginger, milk, and 2 cups water in a medium saucepan and bring it all up to a boil. Remove from heat, add the tea bags, cover, and let the mixture steep for 10 minutes. Then strain into cups and add a little stevia or honey to taste.

Hot Lemon Infusion

This is a hot drink that delivers a shot of anti-inflammatory and antioxidant properties from turmeric, while hydrating and warming you – and you can sip this all day.

Ingredients:

Juice of half a freshly squeezed lemon

1 large cups of boiling water
1/4 teaspoon turmeric
Pinch cayenne or red chilli powder
Pinch coarse sea salt

How to make it:

Mix in your mug and give it a good stir! What could be easier than that?

Hot Ginger Tea

Good for digestion and warming during cold weather, ginger can also relieve the discomfort connected to conditions such as osteoarthritis. Here’s an easy way to get some of that ginger magic.

Ingredients:

1 cup water
3 ounces thinly-sliced ginger root

How to make it:

Boil and then strain. You can add a dash of raw honey to taste.

So, there you have 3 fabulous mug-warmers with health benefits for winter – cheers!

References:

This is how stress affects your skin!

July 19th, 2020 by The Hello Doctor Team

A little bit of stress keeps you on your toes and actually helps keep you motivated. But when stress gets too much and is persistent, it starts messing with your sleep patterns, metabolism and general health – and it also starts showing on your skin. Yikes!

It’s all about cortisol, the stress hormone

When you’re stressed out, your body produces high levels of cortisol, which act as a powerful steroid designed to heighten your senses and prepare your body for “flight or fight” mode – which was a great help when we lived in caves and had to fight off predators on a daily basis.

In the modern-day though, these high levels of cortisol are a result of daily stressors, such as traffic jams, looming deadlines, and juggling home, kids and relationships. All of which can start showing up on your skin – in the following ways:

1. Cold sores and rashes: Stress can cause the top layers of skin to break up as skin cells shrink. These tiny cracks can let harmful bacteria in, which sets off your immune system and leaves you vulnerable to psoriasis, eczema and cold sores. Our top tip: take a daily multivitamin, boost your vitamin C intake, and practice yoga, meditation or deep breathing – even if it’s just for 15 minutes a day.

2.Frown lines: Often, you don’t even realise you’re frowning, especially when you’re hunched over your keyboard, or trying to put a smile on your face despite whatever’s going on. Over time, those frown lines stay! So, be more conscious of whether or not you’re frowning – and help save yourself a few unnecessary worry-lines.

3. Dull, dry skin: The more cortisol in your body, the more it affects your skin’s ability to retain moisture – which leads to dry skin. It doesn’t end there though. When you’re stressed out, skin cells take longer to turnover, and the build-up of dead cells causes your skin to look dull. How to combat this: drink more water and herbal tea, and invest in a gentle exfoliator for your face.

4. Acne: If you never struggled with bad skin in your teens, but you’re breaking out now that you’re in your late 20s or 30s – it could very well be a result of the stress you’re under. This is because high stress levels increase inflammation in your body, which has been closely linked to adult acne and breakouts. This type of acne is different from teenage breakouts, so speak to your doctor or dermatologist for the right skincare and treatment programme to suit your skin type.

5. Redness: Part of your body’s stress reaction is increased blood flow to your skin, which can cause tiny veins (capillaries) at the surface of your skin to expand. And, if you’re already prone to redness and flare-ups, stress can make it worse.

What’s the best way to deal with all of this?

A lot of day-to-day stressors can’t be avoided, but if you’re going through a tough month at work, prepping for exams, or settling into a new job, take extra care of yourself – inside and out. This means sticking to a regular skincare routine, exercising more often, and taking a quality multivitamin and mineral supplement to help keep your immune system boosted.

Sources: Prevention.com, WebMD

Celebrity morning rituals to win your day

July 2nd, 2020 by The Hello Doctor Team

Let’s face it. For most of us, getting out of bed in the morning, especially when it’s still dark, is challenging. However, how you start the morning sets the tone for the rest of the day. It could also help you succeed in your personal and professional life. Here are a few rituals these famous people swear by – and judging by their successes, it works!

Jennifer Aniston: Get up early.

You’ve probably heard that most successful people swear by getting up early. American actress Jennifer Aniston is no exception. Her morning routine includes getting up at 4:30am every working day, washing her face with soap, drinking hot water with lemon and doing 20 minutes meditation. She says that this allows her to get a head start on the day and have quality time for herself.

Starting your day early improves your concentration (our brains tend to be more alert in the morning), and gives yourself time to properly acclimate yourself to the day.

So, how do you make rising early a habit?

Start slowly. At first, get up 15 minutes earlier than you normally do, and increase your time from there.
Go to bed earlier to ensure you get at least 7 to 9 hours of sleep with your new wake up time.
Set an alarm clock and put it across the room so you have to get out of bed to turn it off.

Mark Zuckerberg: Eliminate choices.

One would think that this billionaire and CEO of Facebook would be have wardrobes upon wardrobes filled with clothes. Perhaps he does, but to make it easier, he admits to having about 20 identical grey t-shirts in his closet. Why? It eliminates having to decide what to wear.

Just think about it. When you’re in a hurry in the morning, wasting time on deciding what to wear or eat, cuts into your precious time which can cause anxiety as you rush to get done. Having your clothes ready gives you a sense of control and calm and allows you to focus on what’s important: the day ahead. Another option is to put out your clothes the evening before, or if you want to be super-efficient, for the week.

Oprah Winfrey: meditation

Meditation has many benefits: it helps reduce stress and anxiety, improves productivity, boosts creativity, lowers blood pressure and helps maintain overall wellbeing. Famous talk show host, television producer and philanthropist Oprah Winfrey swears by starting her day on a zen note with 20 minutes of meditation. She believes this daily practice fills her with “hope, a sense of contentment and deep joy.” However, if she’s pressed for time, she meditates for about 10 minutes, twice a day.

To start:

Sit or lie comfortably.
Close your eyes and simply breathe naturally.
Focus your attention on the breathing and observe your chest, shoulders, rib cage, and stomach.
If your mind wanders, return your focus back to your breath.
Start for two to three minutes, and then try it for longer periods.

There are also loads of apps with guided meditations to help you get into this powerful habit.

References:

https://brightside.me/wonder-people/13-morning-habits-of-celebrities-you-can-adopt-to-set-up-each-day-for-a-win-652060/https://www.gaiam.com/blogs/discover/meditation-101-techniques-benefits-and-a-beginner-s-how-to