Hello Doctor Newsletter

Free yourself from social media stress

April 3rd, 2022 by The Hello Doctor Team

We live in a switched-on world in which it’s almost unthinkable to be without social media for so much as a day. According to Statista, a company specialising in market and consumer data, around 30 million South Africans were on social networking sites in 2019. What’s more, this number is set to grow to close to 50 million by 2026!

The colourful images, intriguing videos, bite-sized info, easy-to-read stories, viewing other people’s lives… all of it is designed to reel us in and keep us hooked. It tends to raise our dopamine levels which regulates the pleasure centers in the brain. Since drugs and alcohol also raise dopamine levels, this can make social media as addictive as these substances.

As attractive as those bright little windows on the world may seem, there is a darker aspect. An increasing number of studies indicate that social media can have a negative impact on our relationships IRL (that’s ‘in real life’ for non-techies). It can also squash creativity, interfere with productivity, increase feelings of isolation, and lead to anxiety and depression.

The good news is that you don’t have to go backwards to avoid the perils of social media – you can free yourself from dependence today and still enjoy the positive side.

Set time limits

Ideally, we need one day a week away from social media or, better yet, an entire month. For most of us this is probably unimaginable, particularly if it is part of our jobs. Experts suggest limiting social media no more than 30 minutes per day. But don’t cut down all at once, unless you specifically want a full detox. Go slowly. In order to wean yourself of the habit reduce your social media use a minute at a time.

Try the Pomodoro Technique. This time-management strategy breaks your time up into intervals, thereby encouraging you to work with the time you have, rather than against it. Using this method, you break your workday into 25-minute slots separated by five-minute breaks. Use an ordinary kitchen timer (to get away from using your phone) to set limits and schedule an activity to do afterwards. Then when the timer rings, step away from your device and turn off those notifications.

Be mindful

The infinite scroll, as it’s termed by developers, is specifically designed to keep you aimlessly looking at newsfeeds, passively soaking up everything you see. Before you go online, decide what you’re going for – seeing your cousin’s wedding photos, looking for a new recipe, watching a cute kitten video – and stick to it. In this focused way you can go straight to what you want to see without mindlessly scrolling for things that don’t support your intentions. Think of it as a ‘to-do’ list for social media.

Curate carefully

It’s easy to be sucked in by the doom and gloom of the world. In fact, negative posts are the ones that often keep us coming back for more (known as ‘doom-scrolling’). Eventually your newsfeed saturates your brain with a non-stop river of negativity. Think about the people and pages that make you feel anxious, stressed, angry, etc. and unfollow them; seek out more of the content that uplifts you. Try Good Things Guy, a South African news site aiming to be ‘the home of everything good’, or The Dodo for heart-warming animal stories. If your job involves being on social media, set up a work-only account from which to manage the various platforms for which you are responsible, and only follow work-related subjects.

Do something else

Set yourself a challenge to do something physical before you open that social media app: make a cup of tea, take a quick exercise break, phone a friend or tidy your desk. The more active you become doing something useful, the more you will want to carve out time for more such activities. Rather than just looking at all those banana bread posts, become inspired and try to make it yourself. Then you can share it with your friends and family in person rather than merely sharing a picture of it online. Sharing the joy of an activity will improve your mood and even your life, as you get over the need to reach for social media for fulfilment.

Avoid comparison

Theodore Roosevelt wisely said, “Comparison is the thief of joy.” This has never been truer than when we see other people’s seemingly ‘perfect lives’ online. It can leave us feeling that we’re simply not up to scratch. Although comparing ourselves to others is normal human behaviour, remember that people’s social media pages are a highlight reel, not a true reflection of their real life.

Someone once said: ‘Is your life ‘reel’ or ‘real’ – so get off social media and get into life.

References

Center for Humane Technology
Centre for Mental Health
FluentU
Harvard University Graduate School of Arts and Sciences
Rice University Mystic Inspirations (RUMI)
South African Depression and Anxiety Group (SADAG)
The Muse

Empower yourself: Beat workplace bullying

April 3rd, 2022 by The Hello Doctor Team

There’s no two ways about it: being bullied isn’t just tough in the moment, it continues to take a toll in other areas of your life.

Bullying leaves a trail of destruction in its wake. It shatters your self-esteem and increases your risk of anxiety, depression, sleep disturbance and self-harm. It can even result in physical health problems like high blood pressure, stomach pain and poor appetite. At work, it can lead to poor performance, absenteeism and reduced productivity.

When someone repeatedly and deliberately aims to cause you physical or emotional pain, it casts a cloud over your life. While bullying can be physical, workplace bullying does tend to be more subtly psychological. So in reacting you may even feel like you’re being too sensitive. It could take the form of malicious gossip against you, making sexual comments, humiliating you in front of others, or even deliberately setting you up for failure in work projects.

How can you break free from the burden of workplace bullying?

Speak up

Bullying will not go away if you ignore it, and the longer you wait, it’s likely to get worse. Try to nip it in the bud before it starts by speaking up calmly and assertively. If it’s been going on for some time, or dealing with the bully directly isn’t possible, you may need to inform your employer’s human resources department or follow a formal grievance process. The CCMA advises that you document any incidents of alleged bullying when they happen; note if any witnesses are present and keep this as evidence. This will be vital to prove the allegations. It’s also important to unburden yourself to someone supportive outside the organisation, whether it’s a friend, family member, religious counsellor or licensed therapist.

Remember, it’s not your fault

It’s natural to blame yourself for being targeted and to internalise the cruelty, but a bully’s behaviour says much more about them than it does about you. By beating yourself up about it, you essentially become your own inner bully. Remember that people hurt others for many reasons, including mental illness, past abuse, poor social skills, resentment and narcissistic personality disorders. This doesn’t excuse their behaviour but understanding that it’s not your fault will help to reduce their power over you.

Strengthen your sense of control

Bullying can make you feel like you’re at the mercy of another person. When you feel in charge of your life, you’re better placed to cope with stress and escape bullying. A study published in the International Journal of Mental Health Promotion concluded that by increasing our awareness of our resources (both personal strengths and external factors, like support networks) and learning how to utilise them, we can transform stress into coping. It may be helpful to see a counsellor to help you realise your worth and learn how to make the best of it.

Take self-compassion seriously

Self-compassion – mindfully treating yourself with care and kindness – builds resilience and helps you weather storms in your life. Think about how you would support a loved one or friend in a similar situation and extend the same kindness to yourself.

Find support

Contact the South African Depression and Anxiety Group (SADAG) for advice on how to access mental health support if you, or a loved one, are struggling with feelings of worthlessness, hopelessness, anxiety and other symptoms of depression. You could also contact the Commission for Conciliation, Mediation and Arbitration (CCMA) if you have exhausted your organisation’s formal complaints process.

Remember, standing up for yourself is not a selfish act – by your courage in confronting bullying you may be standing up for someone else even more vulnerable than you.

References

Ditch the Label
Malcolm Lyons and Brivik Attorneys Inc.
PositivePsychology.com
TEDx Talks
World Health Organization

Is COVID-19 related to your genes?

April 3rd, 2022 by The Hello Doctor Team

It’s something that has puzzled researchers from the start of the pandemic – why do some people experience severe illness, and others do not? These differences extend beyond known risk factors – like age, and existing disease.

To answer this question, researchers began studying the genetics of people exposed to the SARS-CoV-2 virus and were able to identify links between developing the disease and variations in specific parts of their DNA.

What they found was that a region on chromosome 3 (called 3p21.31) is significantly associated with severe COVID-19 and increased risk of respiratory failure and death. The possible reason for this is that this region of DNA is specifically associated with inflammation – one of the biggest culprits in COVID-19 disease severity.

Interestingly, what they also discovered was that there is a protective region on chromosome 12, associated with a reduced risk of intensive care for COVID-19 patients. They suggested that this region plays an important role in counteracting viral attacks, which would explain why people with this variation did not get as sick.

So, what does this mean for you? Well, unless you have a genetic test, you won’t know if you have the COVID-19 genes. The point to remember is that your genetic make-up is not your destiny (so don’t blame your parents) – you actually have the power to outsmart them. Your lifestyle choices can essentially turn your genes ‘on’ or switch them ‘off’. Decisions you make about how much TV to watch (hopefully as little as possible), and what foods to eat (lots of fresh food and no fast foods) can actually make changes at the level of your DNA. This, in turn, can lower your risk of disease… be that COVID-19, heart disease or cancer.

References:

Zeberg, H., Pääbo, S. The major genetic risk factor for severe COVID-19 is inherited from Neanderthals. Nature 587, 610–612 (2020).
Zeberg, H., Pääbo, S. A genomic region associated with protection against severe COVID-19 is inherited from Neandertals. PNAS (2021)
Kousathanas, A., Pairo-Castineira, E., Rawlik, K. et al. Whole genome sequencing reveals host factors underlying critical Covid-19. Nature (2022)

TB awareness – the role of chronic stress and mental health in disease risk

March 8th, 2022 by The Hello Doctor Team

We are living through some pretty stressful times. The COVID-19 pandemic has brought with it unprecedented levels of social, economic and mental stress, and no-one has been spared. Even if someone hasn’t been directly affected by the virus itself, there has been some level of disruption to their employment, living arrangements, family dynamics or income. After nearly 2 years of living with these disruptions, change and uncertainty, day in and day out, the stress that is associated with them has become ‘normal’. The truth is; this type of ‘new normal’ is anything but. Even though you may not feel the same heart-pounding, sweat- inducing worry that you once did, chronic, unabated stress can start to take a toll on your health – both physically and emotionally.

Even for those who are healthy, the pandemic has highlighted the idea of a disease being front and centre in all you do in your life. However, for someone who might have living with a chronic disease long before COVID-19 came along, this has already been their reality, and the pandemic has simply made things worse.

Economic, social and psychological distress is common amongst those living with chronic diseases, such as tuberculosis. This type of distress is similar to COVID-related change. Someone affected by TB may not be able to work. Particularly those who aren’t able to work from home may find themselves unemployed. They may have to isolate at home, they may be shunned by their community, and may be unable to access the treatment necessary to manage their condition. Unsurprisingly, besides tuberculosis being one of the leading causes of death in South Africa, it is also one of the biggest drivers of mental distress.

Several studies have found a strong link between tuberculosis and psychological distress, showing that up to 80% of patients with TB experience mental health problems. But something less often reported is that this relationship can be bi-directional. In other words, general mental distress, emotional turmoil, and social isolation, may be considered an important risk factor for the development of TB.

Poor mental health and chronic stress deliver a devastating blow to the immune system. These conditions, via changes in the release and regulation of hormones, impair the healthy functioning of the immune system, thus resulting in an increased risk of infections, chronic metabolic disease (e.g. diabetes), and sometimes even cancer. In the case of TB, a lowered immune status could also mean an increased risk of activation of a latent TB infection to an active one.

There has been much progress in the fight against TB, specifically with recent advances in the development of new vaccines and medications. While these developments are encouraging, it’s important to take a holistic look at TB prevention and consider the important role that stress and mental health have in both the development of the disease, and the management of it.

Here are 8 ways that you can contribute to lowering the TB burden in your community, and improve your own resilience to infection:

Become aware of your current stress levels and take a proactive approach to managing these. Regular exercise, meditation, engaging with others and spending time in nature can all be effective in easing stress levels.
Speak out when feeling overwhelmed, and if you experience mental health concerns, ensure that you seek treatment.
Maintain strong social ties to help buffer the negative effects of stress.
Live a healthy lifestyle – by eating well, exercising regularly and prioritising sleep, you give your immune system the best chance of keeping you healthy.
Act early – the sooner you can be diagnosed and treated; the more successful treatment will be.
Manage existing conditions – keep chronic conditions, like HIV and diabetes, under control and take medication for these conditions as prescribed.
Ensure your children are vaccinated against TB.
If you have active TB, ensure you continue to take your medication for the full duration – not only for your own sake, but for everyone else around you too.

References

Standing up for yourself and others

March 8th, 2022 by The Hello Doctor Team

Underlying all human rights is a deep respect for human life. There are those passionate people whose daily lives center around defending and upholding these precious rights so that we can all live in a more caring and just world. Each one of us can take inspiration from this and make choices that demonstrate how our own personal values uphold human rights. But here is the crunch, it is not easy – it takes bravery, courage and resilience to stand up for yourself and others.

Sometimes just going with the flow seems much easier than speaking up for what you believe is right. Yet, in a way, this is ‘giving-up’ on human rights. Becoming brave, courageous and resilient is a process of taking action, learning and acting again and again.

Start small

Experience being a supporter. When you see someone else stand up, stand with them! This will empower them and yourself.

Find role models in your everyday life

Check out the people around you and identify those who are the most respected – not a respect built on fear, but rather a respect of genuine high esteem for the goodness of the person. Identify what they do and say that makes people want to be with them – the way they listen to people, give them feedback, encourage them and disagree with them. Observe and you will probably see that, when people interact with them, they feel seen, heard and respected even when they don’t agree. You have found your role models!

Find your triggers

Make a note of all the times you feel disturbed by some injustice. Then take some quiet time to explore exactly what was worrying you. Often, when we want to avoid conflict, we push these feelings and thoughts aside so that we do not have to deal with them. Understandable, as they can be overwhelming.

Clarify

Clearly identify exactly what the issue is you want to focus on. Being clear will enable you to confidently explain your concerns. Harness your emotions as the driving force for the courage to speak out, to work for the change you desire. In this way, a real discussion for change can begin with respect on both sides. If you lead with emotion, anger, indignation and self-righteousness, you are likely to be met with defense, resistance and conflict. Nothing changes, and at worst, the unacceptable behaviour or attitude is entrenched. Think back to your role models; what can you learn from them about this?

Be still

As you start speaking up, you will meet resistance and maybe even be attacked. This is where you will need to call on your resilience, which is a powerful quality that takes time to build. So, when someone attacks, wait and be still. Hear them out, really listen to them – the logic of their argument and the emotion behind it. Then from this calm, still, resilient place you will be able to choose how to respond, instead of being triggered by the emotions of the attack. As you find your way to respectfully respond, acknowledging the emotions and the argument, you will be able to keep yourself on track in achieving the change you desire.

Standing up for what you believe in is right and good and just; it will not only enrich your life, but your brave voice will also uplift others, give them hope and inspire them to stand strong.

References

American Psychological Association (APA)
Everyday Health
FET Phase Business Studies
South African Parliament

Fully vaccinated? Now what?!

March 8th, 2022 by The Hello Doctor Team

Let’s be clear – there is no quick fix to immediately ‘boost’ your immunity – no ‘wonder supplement’ or ‘power food’ will suddenly strengthen your immune system. However, living a healthy lifestyle does go a long way to keep your immune system strong. This has been found in a recent study showing that exercise may strengthen the antibody response to vaccination – both the COVID-19 vaccines and the annual flu vaccines.

Another recent study found that if you are physically active, you are up to 50% more likely to have higher antibodies after being vaccinated, compared to someone who is inactive. As this protects you from severe disease, hospitalization drops by around 35%.

Regular exercise results in elevated levels of the antibody immunoglobulin IgA. This antibody coats the mucosal membrane of your lungs and other parts of your body where viruses and bacteria can enter. In addition, physical activity also increases the number of CD4+ T cells responsible for alerting the immune system of an attack, and then helping to regulate its response.

So, if you’re looking for one thing you can do to stay healthy during the anticipated 5^th wave, or the annual flu season, look no further than your running shoes. It does seem there isn’t much exercise CAN’T do when it comes to keeping you healthy over the next few months… and beyond!

References

Chastin, S.F.M., Abaraogu, U., Bourgois, J.G. et al. Effects of Regular Physical Activity on the Immune System, Vaccination and Risk of Community-Acquired Infectious Disease in the General Population: Systematic Review and Meta-Analysis. Sports Med 51, 1673–1686 (2021)
Justus Hallam, Tyanez Jones, Jessica Alley, Marian L. Kohut,
Exercise after influenza or COVID-19 vaccination increases serum antibody without an increase in side effects. Brain, Behavior, and Immunity, Volume 102, 2022, Pages 1-10
https://link.springer.com/article/10.1007/s40279-021-01466-1
https://doi.org/10.1016/j.bbi.2022.02.005

Baffled about boosters?

February 14th, 2022 by The Hello Doctor Team

A common argument against COVID-19 vaccination is “Surely the vaccines can’t be effective if I require a booster?”

All vaccines work to train the immune system to recognise foreign invaders and produce antibodies that will attack them. But the strength of the initial immune response, and the amount of time the antibodies will last, varies depending on both the pathogen the vaccine is fighting, and the vaccine itself. Measles antibodies, for example, are long lasting, which is why only children get the jab.

Added to the complexities of how long antibodies last, is the extent to which a virus can mutate. And we know that COVID is a master of mutation! A rapidly evolving virus can trick a trained immune system and cause illness by changing its appearance or finding new ways to attack. Trying to create a vaccine to detect every new mutation is like trying to hit a moving target… tricky, but not impossible. COVID-19 is not the first virus to do this… and that is why there is a new flu vaccine released each year.

Vaccines do more than just help the immune system to produce antibodies. Vaccines educate the entire immune system, including T-cells, a type of white blood cell involved in removing pathogens from the body. There is growing evidence that even though COVID-19 variants may evade vaccine-induced antibodies, other aspects of a vaccine-boosted immune system, including T cells, are not as easily fooled!

The current evidence available suggests that while there is a waning immune response from the initial COVID-19 vaccine doses, those who have a booster dose have superior protection against severe disease. In other words, a third dose simply tops up the immune response, supercharging it’s potential to fight off whatever mutation it may have to face next.

References:

Duration of Protection against Mild and Severe Disease by Covid-19 Vaccines. N Engl J Med 2022; 386:340-350
The Harvard Gazette. Breaking down boosters
National Institute of Communicable Diseases. COVID-19 Booster Shot FAQs

What COVID-19 has taught us about human connection

February 14th, 2022 by The Hello Doctor Team

One thing we have learned from the COVID-19 pandemic experience is that we are not happy when we are separated from others – loved ones, colleagues and even people we do not know. We like to go to restaurants, coffee shops and just hang around people. Not only do we like it, but the pandemic has also highlighted how we need connection for our mental and emotional wellbeing. Sometimes it seems that it is only when things are taken away, that we learn to appreciate their value and importance.

Now, with the COVID-19 restrictions gradually being lifted, we can be more aware of caring for our connections with this deeper understanding.

Healthy relationships are equivalent to a healthy life

Have you ever noticed that the more you spend time with someone, the more you like them? This is called the exposure effect. Being repeatedly exposed to someone with whom you share common interest means you are more likely to like them and become friends. So, if you want to forge new relationships you will have to show up, consistently. Check in with your colleagues, even when there is not a specific work issue to discuss. Visit your friends regularly or arrange meet-ups. Arrange to meet outdoors as a COVID-19 precaution. Use social media to sustain your relationships too. Connect with your friends by text, commenting on and liking their social media posts, and even better – with video and phone calls.

How can I make and keep friendships?

Be approachable

Smiling and being nice may sound superficial, but it has a large impact on how likely people are to want to befriend you. Smiling plays a big role. Studies show that the number of times you smile during a conversation has a direct effect on how friendly you appear to others. So, if you are meeting on Zoom or on a WhatsApp video call, turn on your camera and look into the lens so the person can see your eyes connecting with them. The time of hiding with cameras off is over – it is no good for your mental and emotional health.

Be a good listener

Listening to someone shows that you care and support them. When you spend time with a loved one, give them your undivided attention. When chatting online, keep your eyes on the screen. When physically present with them, turn your phone to silent and give your undivided attention.

Give them space when needed

Everyone needs space to either be alone or spend time with other people. Clinging to them could push them away.

Be the friend you would like to have

Treat your relationships the same way you would like to be treated. Try your best to be thoughtful, kind, trustworthy and reliable.

Do not pressure them with expectations and rules

The best relationships often develop naturally, with time. Do not put pressure on them to spend all their spare time with you or to get comfortable quickly. Allow the friendship to grow stronger with time.

Make time

Spending time with friends often means that you will bond more, so schedule regular hangouts that suit everyone. For example, go on an outing once a month or grab a quick coffee together before or after work. Setting the next date after a get-together is a good way to ensure you will see each other regularly.

We all need friendships, love and connection to flourish so reach out, be kind, show appreciation and gratitude. It is amazing how the more you give, it somehow comes back in unexpected ways.

References

Hello Doctor. 22 November 2019. Learn how to make and keep friends.
Hello Doctor. 3 May 2019. Here’s how to make friends as an introvert.

Be mindful while living with cancer

February 14th, 2022 by The Hello Doctor Team

What can those two illustrious South Africans, the late Archbishop Desmond Tutu and ex-President Nelson Mandela teach us about living with cancer?

In 1997 a concerned world heard that the man fondly known as ‘the Arch’, aged 65, had surgery for prostate cancer. A few years later in 2001, we were again shocked to hear that Madiba, aged 83, had also been diagnosed with prostate cancer.

There were reports at the time of Madiba’s staff weeping at the news. However, he maintained a cheerful disposition throughout his life, until his passing in 2013 at the ripe old age of 95. Desmond Tutu also continued on, passing away this year in 2022 at the age of 90.

There are two clear lessons here:

Cancer is a leading cause of death, accounting for 15% of deaths globally, but being diagnosed need not be seen as a death sentence. Cancer can be treated, and you can live through it.

Your attitude and emotional disposition may have an impact on reducing the severity of your condition and prolong your life, as it did for both the cheerful Archbishop and Madiba.

So, the key questions are: how do you reduce the risk of getting cancer and what do you do if you, or someone close to you, is diagnosed?

Although cancer is not 100% preventable, medical research shows that the risk of developing cancer is closely related to lifestyle, particularly in these areas:

Physical

Apply common sense to healthy eating, avoid smoking and get sufficient exercise and adequate sleep and rest.

Mental

Learning to manage your emotions mindfully can help prevent your state of mind from compromising the body’s natural ability to self-regulate its immune system. It’s about following the example of Madiba and Archbishop Tutu.

Social

This is about recognising the key role rich and meaningful relationships play and managing them to boost wellbeing. Social wellbeing has a significant impact on mental health, which not only helps, but actually boosts physical health.

During the ongoing COVID-19 pandemic we’ve seen how vulnerable some people are, especially those with physical and mental comorbidities. Comorbidities refer to when a patient has two or more medical conditions, usually chronic or long term, which put them at higher risk of developing complications if they get COVID-19Underlying mental health issues can further aggravate a medical condition like cancer. The most common mental comorbidities are depression and anxiety. That is why mindfulness is key.

So, mindfulness around cancer is about actively trying to live a healthy lifestyle and maintaining your mental wellbeing by practicing all of the above – whether you or a loved one have been diagnosed, or you live with someone who has cancer.

References:

Journal of Cancer Survivorship. 21 October 2020. Quality of life and mental health in breast cancer survivors compared with non-cancer controls: a study of patient-reported outcomes in the United Kingdom.
US National Library of Medicine (National Institutes of Health). January 2014. Comorbidity of common mental disorders with cancer and their treatment gap: Findings from the World Mental Health Surveys.