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Tag: prevention

Tech-proof your health

April 20th, 2018 by The Hello Doctor Team

You finally crawl into bed after a long day at your computer screen. You get under your blanket; switch off the light, fluff your pillow, and then scroll through your Twitter feed…

Big mistake! Technology has its benefits, but it has its dark side too. Too much tech can harm your health.

Watch out for these technology health wreckers.

Your skin

Your fingers are constantly jabbing away on your phone or laptop keyboard. The oils, bacteria and dirt that accumulate on your hands throughout the day can transfer to your phone, screen and keyboard. If you’re not careful, the same gunk will end up on your skin and specifically your face. This can cause pimples and even breakouts. To protect your skin, wash your hands regularly and use a hand sanitiser. Also, regularly wipe your phone and keyboard with a clean cloth.

Your stress levels

You know that awful feeling when you’re waiting for someone to text you back? Or, how about when you have an inbox full of emails to get through? It’s been shown that technology increases stress levels. For example, at work you’re dependent on a computer and if it crashes, you may lose all your work. When you post a picture online and no-one likes or comments on it, you might feel down. If you feel anxious about anything related to technology, step back and take a break. Put the phone away, shut down your computer and get some fresh air.

Your hearing

Music blasting through your headphones may boost your productivity by putting you in the zone, but your volume level may be a problem. When you crank up your tunes to the highest level, you’re damaging your ears. Over time, you may develop hearing problems. Turn down the volume if your listen to music regularly and take breaks in between to lower the risk of damaging your ears. You only have one pair after all.

Cyber sickness

Have you ever felt dizzy, woozy or nauseous after playing a game or using your phone or laptop? It may be cyber sickness. According to scientists, when you scroll too quickly on your phone for too long, or play a virtual reality game, you trick your senses into thinking you’re doing something you’re not. The inner ear, your body’s balance organ, doesn’t feel the movement your eyes are seeing and the mixed signals make you feel sick. If you experience this, stop what you’re doing and place your hands on a flat, stable surface while your senses balance themselves. Eat something with ginger in it to help with nausea, breathe through your nose, and exhale through your mouth to calm yourself.

Your eyesight

Most of us wake up to a screen and end our night staring at one, too. By constantly exposing your peepers to screens for long periods, you’re increasing the risk of damaging them. Problems like dry eyes, blurred vision, and double vision are possibilities if you don’t look after your eyes. Protect them by changing the lighting on your screen to ease the strain on them. Also, look out for glares that stresses your eye sockets. Most of all, take regular breaks from looking at computer or phone screens.

Your heart health

A study by researchers from the University of South Carolina found that there’s a 64% greater risk of heart disease for men who sit 23 hours or more behind a screen, compared to men who only spend 11 hours behind one. Furthermore, even if you work out regularly, you’re still at risk for obesity, heart attack, high blood pressure and diabetes, if you spend most of your day seated. Get moving! An Australian study found that even short breaks from sitting can lower the risk of these conditions. So, stand when possible, take the stairs instead of the lift and take regular walks.

References

Is your child too clean? He may need a helping of germs!

April 20th, 2018 by The Hello Doctor Team

Our children these days are too clean, say researchers. Rather than it keeping them healthy, over-sterilising them and their environments leave them more vulnerable to illnesses.

Sounds strange – but it’s true.

Author of the book, Dirt is Good: The Advantage of Germs for Your Child’s Developing Immune System, Professor Gilbert explains, “Parents are over-sterilising the environments of their children because they don’t understand why dirt is good for us. Most parents think all germs are bad, that is not true. Most will just stimulate your immune system and make you stronger.”

And so, ironically, when we ensure that our children never touch a speck of dirt, are scrubbed from top to bottom three times a day, and never get to play outdoors – we are really making them weaker. If your child is often sick, it may be because he’s too “clean”.

A child who’s constantly ill with a runny nose, sniffles and fevers, has a weakened immune system, and is often sensitive or allergic to certain allergens. A weakened immune system will allow any dormant allergy to resurface.

Researchers believe that many of these allergies can be minimised by allowing children to go outside and get dirty. Exposure to germs, parasites and bacteria is helpful and necessary in developing your child’s immune system.

Which brings us to the question: how dirty can you get?

5 ways to get dirty

  1. As soon as he heads outside, you cover him with a scarf, a beanie and a puffer jacket. A little exposure to the elements is good for your child! Stop bundling him up. He needs to feel the wind, get some sun and breathe in outdoor air to build up that immune system!
  2. Ease up on the hand sanitiser. It’s become a crutch to many of us, but what you’re really doing is creating superbugs who become immune to the antibacterial soaping agents. Teach your child to wash his hands regularly (after going to the bathroom, before eating, etc) but don’t overdo it with the hand wipes and sanitisers.
  3. Medication is not a one-size-fits-all cure! If you rush off for antiviral medication or antibiotics as soon as your little one gets the sniffles, you’re creating a bigger problem. If the doctor prescribes antibiotics, you can give it to your child. But if you constantly give him over-the-counter medication for every ache and pain, you could be making him sicker in the long run. Unless your child is very sick and needs medical care, look for natural ways to boost his immunity.
  4. Consider getting a pet. Cats and dogs can expose your child to various living organisms. Just make sure they have all their vaccinations and necessary procedures first!
  5. Robust kids can play well with others, that is, they can stand to be in the company of other kids without falling sick all the time. Schedule play dates, let them run around in the garden together and share their toys. This is a healthy type of exposure.

The good bacteria

Probiotics are helpful bacteria found in some foods like live-culture yoghurt and can be used to restore the balance in the gut. They’re also effective in preventing and treating diarrhoea in children. They’re safe to take because they contain bacteria that are found naturally in the digestive tract. Younger children can take probiotics through probiotic drinking straws or chewable tablets while older children can have them in capsule form. Speak to your pharmacist for more information on the right probiotic.

References:

How to look after your liver (before it’s too late)

April 20th, 2018 by The Hello Doctor Team

After your skin, the liver is the largest organ in your body and is crucial for keeping your body in its best condition. This important organ has many functions. It produces bile, prevents blood clotting and controls the way fat and amino acids work. Most importantly, it clears out toxins by converting them into harmless substances or releasing them from the body.

When your liver is overloaded with work though, it may struggle to clear the toxins. There are also hundreds of diseases that can affect your liver. These may result in a congested liver or liver-related conditions.

Potential liver problems include:

Cirrhosis. This is fairly common in South Africa with alcoholism as a leading cause. In this condition, dead or damaged cells are replaced by fibrous tissue, causing fibrosis.

Hepatitis. This is when your liver becomes inflamed. In South Africa, we have three viruses that create hepatitis; A, B and C. In fact, these three viruses are completely unrelated to one another, but they all happen to target the liver during an infection.

Liver congestion. Your liver can become congested for a few reasons. One is when your liver can’t get rid of toxins in your body and can’t function properly as a result. Other reason are because it’s not able to produce enough bile, makes too much carbohydrates, or can’t keep your glucose (sugar) levels balanced.

Alcoholic fatty liver disease. Accumulation of fat in the liver in people who drink too much alcohol.

Iron overload. Too much iron in the body can poison the liver.

Non-alcoholic fatty liver disease. Accumulation of fat in the liver due to reasons other than alcohol. Obesity plays a big role in this condition, and about 80% of obese people have this disease.

Risk factors:

  • Drinking excessive amounts of alcohol
  • Sharing needles
  • Exposure to other people’s blood and body fluids
  • Unprotected sex
  • Obesity
  • Diabetes
  • A family history of liver problems

Signs to watch for:

Jaundice. The whites of your eyes and skin can turn yellow from an excess of bilirubin (a yellow pigment) in the system. This is caused by malfunction of the liver.

Pain and swelling of the legs and abdomen. Fluid accumulates within the abdomen and the legs, causing these to swell.

Enlarged liver. This can be seen in a variety of causes of liver disease.

Skin problems. The skin can become itchy and spiderlike blood vessels form on the face and chest.

Bleeding in the oesophagus and stomach.

Blood abnormalities. A decreased number of red blood cells, white blood cells and platelets. Excessive bleeding and easy bruising can be the result of these abnormalities.

Hormonal abnormalities. Decreased fertility in women and erectile dysfunction in men.

Confusion. This happens when the brain struggles to function because of a build-up of toxins in the blood.

Help your liver

There are ways to keep your liver in shape.

  • Talk to your doctor about getting vaccinated for hepatitis.
  • Drink alcohol in moderation and remember that high-risk drinking means more than eight drinks a week for women and 15 drinks for men.
  • Talk to your doctor before using prescription and non-prescription medication.
  • Avoid contact with other people’s body fluids.
  • Drink a cup of coffee or tea every day to increase antioxidants in the liver and decrease inflammation. This lowers the chance of liver disease like fatty liver.
  • Eat broccoli and Brussels sprouts as they may increase the liver’s natural detoxification enzymes. This helps protect your liver from damage.
  • Stay away from foods with added sugar.
  • Avoid eating white bread, rice and pasta, which can raise blood sugar.
  • Eat red meat in moderation as it contains saturated fat.

References:

Life tips from the oldest yogi in the world

March 7th, 2018 by The Hello Doctor Team

Most of the yogis we see in the gym, are young hipsters, who look like they could model for a fitness magazines. But Tao Porchon-Lynch breaks that stereotype. In 2012, Tao Porchon-Lynch was listed in the Guinness World Book of Records as the oldest yoga instructor in the world, but that isn’t the only reason she’s made waves globally.

True to her mantra, “There is nothing you cannot do”, at the age of 99, she still teaches yoga at a studio in New York. What’s more; this phenomenal woman is also a World War II French Resistance fighter, model, actress, film producer, wine connoisseur and ballroom dancer!

She says that yoga is interwoven into her life, and is what has kept her mind and body sharp.

Here are some of her healthy living secrets:

1. Be in touch with your breathing

Porchon-Lynch shared that teaching yoga for 75 years has taught her that mindful breathing has powerful health effects.

Why is this good for your health?
Research has shown that deep breathing lowers stress, helps you to feel calmer and promotes a relaxed state of mind. It also can be used as a natural painkiller, as deep breathing releases feel-good hormones in your body. To practise deep breathing, sit in a comfortable position with your hands on your knees and relax your shoulders. Close your eyes and exhale, then breathe in through your nose. Exhale slowly and count to five. Count till two and then inhale slowly and count to five. Repeat.

2. Stay positive

She shared that looking at things in an optimistic way helps to relieve stress and lower the risk of certain health problems.

Why is this good for your health?
Looking on “the bright side” or seeing life as generally positive has its benefits. According to positive psychology researcher Suzanne Segerstrom, “Setbacks are inherent to almost every worthwhile human activity, and a number of studies show that optimists are in general, both psychologically and physiologically healthier.” Positive thinking helps you deal better with stress and lowers the health risks of depression and cardiovascular diseases.

3. Practice yoga

Porchon-Lynch revealed that even at her age, she still makes fitness a part of her daily routine by practicing yoga every day. She’s awake by 5am and reaches her studio before 9am to teach several yoga classes.

Why is this good for your health?
Yoga is a total mind and body workout which helps with toning muscles, burning calories and relaxation. It improves your flexibility, posture, muscle strength, and increases your blood flow. Mentally, yoga has shown to help with increasing focus, stress release and mindfulness. According to Johannesburg psychologist Ronelle Hart, “Yoga provides an enhanced sense of calm and equips us to face life’s problems, which deepens the quality of being alive.”

References:

How to start your morning like a champ

November 13th, 2017 by The Hello Doctor Team

Whether you jump out of bed, raring for the day, or do more of a slow “Meh..” shuffle into the shower… your mornings can improve tremendously. Learning to wake up better will go a long way in setting your mood for the day, and your life.

Smile it out

Roll out of bed and give yourself the biggest brightest smile in the mirror. Scientists say that smiling releases happy chemicals – so a big smile first thing is sure to get you in the mood. Even if you don’t feel like it, the muscles of smiling will still affect your brain. Try it!

Make your bed

Yes, really. This little bit of order and cleanliness to start the day is going to make a huge difference to your mood and sense of accomplishment – take it from the navy! American naval admiral, William McRaven once said, “If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another.”

Stop! Back away from the phone…

Don’t eagerly dive into all the messages and texts you missed while you were asleep. Before you know it, you’ll be immersed in the latest Tweets, that cute video doing the rounds and frantically replying to your BFF’s last urgent message. And suddenly, you’re running late for class or work, your mind is all over the place and you’re in frantic mode. Reach for your phone just to turn off the alarm and don’t look at it again until you’re dressed, ready and set for the day.

Eat like a king

  • As clichĂ©d as it may sound, a decent breakfast sets up your body for the day. A recent study published in the American Journal of Clinical Nutrition (AJCN) states that eating breakfast makes you more active in the morning. The alternative is feeling sluggish, lazy and tired when you skip breakfast.
  • Oatmeal, eggs, yoghurt and fruit smoothies are considered high-energy breakfasts. Go for a mixture of protein, carbohydrates and healthy fats. Great energy boosters also come in the form of lemon and grapefruit juice.

Meditate

  • Nikki Ortiz, 2015 World Yoga Champion says that meditation is crucial to having a good morning. “The main thing I do every morning to ensure a successful day is meditate. I make sure I have some time with myself to get centred and grounded before I start my day. I feel very incomplete if I don’t meditate in the morning. I do it for about 10 minutes, and after that I can go about my day.”
  • According to ScienceDirect, meditation decreases stress levels and enhances immune function. Take a few minutes of your morning to think about how you’re going to accomplish your goals.

 Create a “not-to-do” list

  • Planning creates structure, and has long-term benefits for success. The “not-to-do” list is a quirky spin, think of it as subtle daily reminders to keep you in a nice, positive mood. Focus on blocking out negative energy, avoiding conflict and concentrating on your tasks at hand. You could even write a note that says, “Don’t forget to smile!” or, “Have a cup of tea and relax!”

 Keep your eye on the prize

  • What’s the most important thing on your list for the day or week? Start each morning with a gentle reminder of the prize. This way you’re already motivated and keen, and you have a goal to work to.

Get enough sleep 

We often turn to stimulants like coffee or energy drinks to get the ball rolling in the morning. But, we tend to forget that sleep, is in fact, where half the battle is won when it comes to having a great morning.

  • Sufficient sleep for adults’ range between seven to nine hours with benefits including improved concentration, memory and lower stress levels.
  • Anywhere between 8pm and 4am, the body goes through what is called the regeneration phase. In this time, the body repairs itself and helps with a happier or more peaceful state of mind. With enough sleep, you set the foundation for a stronger mind and body to challenge the day.

References:

Fighting cancer with Polio!

October 31st, 2017 by The Hello Doctor Team

Every year, 12 million people worldwide will hear the words “you have cancer”. There are few illnesses as terrifying as cancer. With one in four South Africans being affected in their lifetime, it is almost impossible to remain untouched by the disease.

Why haven’t we found a cure for cancer?

Cancer starts when cells start to grow abnormally, get out of control and begin to crowd out normal cells. These abnormal cells also start to invade other tissues. Together, this makes it hard for the body to work the way it should.

“Cancer” is not just one disease, it’s a group of over 100 different conditions. While there are some similarities between the different types of cancer, there are also many differences. This is one of the main reasons that experts have yet to identify an umbrella “cure” for the disease. That’s not to say they aren’t trying! Every year, new research and techniques are developed that bring us one step closer to conquering the condition. The most recent discovery: using Polio cells to fight off cancer.

Why use polio to fight cancer?

Researchers have discovered, using mice cells, that polio can trigger an immune system reaction that not only destroys cancerous tumour growth, but also stops tumours from coming back.

How does it work?

Polio is a virus, which means it invades other cells and takes over that cell’s operating machinery. Some cancerous cells have a specific protein that acts as a “receptor” for the polio virus. That means that the polio virus is attracted to these cells and can invade them. In this experiment, the researchers identified two ways in which polio initiates an attack on the cancer cells.

Once the polio virus invaded the cancerous cells, they started producing substances called “antigens”, or toxins that the body doesn’t recognise which initiated an initial immune response. At the same time, the polio virus infected helper cells of the immune system. These infected cells activated a direct attack on the cancerous cells, and triggered the release of macrophages, whose job it is to rid the body of any debris and foreign substances.

These two processes destroyed the tumour, and weakened the cancerous cells which stopped them from regrowing.

Isn’t polio dangerous?

In its original form, yes! But scientists have created a so called “Frankenstein” version of the virus. They managed to break the polio virus down into its basic elements. Then they took out the “dangerous” piece, and replaced it with a harmless piece. This new modified virus can’t cause paralysis or death because it can’t reproduce in normal cells. But in cancer cells it does and, in the process of replicating, it releases the toxins that poison the cell.

What does this mean to you?

This is certainly a ground-breaking, and very promising, discovery but don’t expect to be able to get your Frankenstein-Polio jab at your local pharmacy any time soon. The findings of this study provide only a basis for further clinical trials and a new avenue to explore in the fight against cancer.

In the meantime, there is much that you can do to lower your risk of cancer. It is estimated that most cancer cases are caused by certain lifestyle choices. Of course, choosing a healthy lifestyle is not a 100% guarantee against ever being diagnosed with cancer, but it does significantly improve your odds! Here is what you can do:

  • Don’t smoke. Ever. If you do, consider giving up ASAP
  • Eat a healthy diet. This includes limiting all processed foods, and increasing fresh produce
  • Maintain a healthy weight. Obesity is an important risk factor not only for cancer, but for several other health conditions too
  • Every day if you can!
  • Stay safe in the sun. Use sunblock every day, cover up and stay indoors over peak hours (11am-3pm)
  • Avoid risky behaviours. Always practise safe sex and never share needles
  • Know your health! Get regular check-ups. Contact one of our doctors who can talk you through what tests are recommended for your age and gender

References

https://www.medicalnewstoday.com/articles/319467.php

What South Africans need to know about GMO foods

October 31st, 2017 by The Hello Doctor Team

There are a lot of buzzwords in the field of nutrition at the moment, but the one that gets most of the limelight is “GMOs”. Genetically modified food, believe it or not, is everywhere. In theory, the idea of a drought resistant plant, or a fruit that won’t turn brown is great, but what’s going on behind the scenes to create these results, and could they be harmful to your health?

What are GMOs and where did they come from?

A GMO is any type of organism, plant, or animal, whose genetic material has been manipulated through genetic engineering. Although the concept of genetic engineering seems like a modern phenomenon, it has been around for thousands of years. Gregor Mendel, a scientist back in the 1800’s is credited with being the first to modify plants (a pea plant to be exact!), and is often referred to as “the father of genetics”. In the early 1970’s, scientists created a technique that allowed them to cut pieces of DNA in certain places, and then attach the pieces to the DNA of other organisms, the beginning of modern day engineering. They would use this technique to snip off the good genes of one plant, virus or bacteria and plug them into another to create a “better” or more desirable version. Since then, with the advancement of technology, scientists have been able to engineer bacteria that produce medication-grade drugs, organisms to break down oil, and beagles that glow in the dark (seriously).

But the real debate about GMO’s is their use in food production. Since the 1980’s, GMOs have been used to improve the look, feel and taste of foods. They have been used to extend shelf-life, make crops resistant to certain pests and ensure high yields, despite drought or floods. Essentially, GMO food is made to look better, last longer and always be available.

The pros and cons of GMOs

There are benefits to the use of GM crops. Most obvious are a drop in the price of food, an increase in the amount of food available for the growing population and the sustainability of the farming industry. Yet since whatever we put in our mouths can either help or hinder our health, the use of GMO in food creates an extremely heated debate at most dinner tables.

The research around the safety of GMOs is, to date, inconclusive. There aren’t any clear

 

Despite this there is no shortage of websites and blogs either fully supporting the use of GMOs, or campaigning for their complete ban. While there have been several health issues raised, the 4 main concerns related to GMOs are:

 

Read more at:

1. Cancer

GMO crops are designed to withstand weed killers and herbicides that contain the active ingredient glyphosate, a product that kills all plants that are not genetically modified. Glyphosate is a probable carcinogen, which means that it can cause cancer. Residue of glyphosate sticks onto crops and makes its way into food.

2. Antibiotic resistance

Nearly all GM foods contain “antibiotic resistance” markers. These help producers identify whether then new genetic material has been transferred across. Overexposure to these elements could render life-saving antibiotics useless.

3. Allergic reactions

The transfer of genes from an allergenic organism to a non-allergenic organism can increase the risk of the new organism causing allergic reactions. In the case of GMO produce, a consumer may be completely unaware that what they are consuming could contain allergens. In the case of severe allergies, this could be life threatening.

4. Gene transfer

The concern has been raised that genetically modified DNA would be unstable, causing DNA damage not only to the crop, but also to whomever would consume it. Mutations in DNA are closely tied to cancer and other diseases, and thus over the long term, consuming GMO products could cause chronic disease

5. Environmental impact

One of the largest studies conducted found that GMO crops has lead to an increase in weed-killing herbicides, and that weeds build up resistance against the herbicides. There is some fear as to how this increase in herbicides could impact the entire ecosystem.

GMOs in South Africa. Are you affected?

South Africa first approved the release of genetically modified, insect-resistant cotton and maize in 1997, and is one of the only countries in Africa to approve this method of farming. Today, South Africa is the world’s eighth largest producer of GMO crops. Even though you may not realize it, you’re probably eating GMOs. More than 70% of local corn crops are genetically modified.

Limiting your exposure to GMOs

Buy organic

Certified organic products are not allowed to contain any GMOs. When you purchase products labelled “100% organic,” “organic,” or “made with organic ingredients,” all ingredients in these products are not allowed to be produced from GM ingredients. For example, products labelled as “made with organic ingredients” only require 70% of the ingredients to be organic, but 100% must be non-GM.

Look for labels

In South Africa, labelling laws require that any product containing at least 5% of any GM goods or ingredients must be labelled. Read all labels carefully. Some labels state “non-GMO” while others spell out “Made Without Genetically Modified Ingredients.” Some products limit their claim to only one particular “At-Risk” ingredient such as soy lecithin, listing it as “non-GMO.”

Avoid “at risk” ingredients

Some of the most common genetically engineered ingredients include:

Corn: Corn flour, meal, oil, starch, gluten, and syrup. Sweeteners such as fructose, dextrose, and glucose; modified food starch

Sweeteners: Sugar not specified as 100% cane sugar is likely GM.

Soy: Soy flour, lecithin, protein, isolate, and isoflavone, vegetable oil and vegetable protein

Canola: Canola oil (also called rapeseed oil)

Cotton: Cottonseed oil

Eat clean

Most of the foods in which you will find GM ingredients are processed. To avoid these ingredients, as well as all the other nasties that thy contain, simply eat fresh, raw food. Making your own meals from scratch ensures that you can eliminate anything you don’t want to be eating, whether that is genetically modified or not!

References

http://sitn.hms.harvard.edu/flash/2015/from-corgis-to-corn-a-brief-look-at-the-long-history-of-gmo-technology/
http://www.medicaldaily.com/brief-history-genetically-modified-organisms-prehistoric-breeding-modern-344076
https://www.scientificamerican.com/article/the-truth-about-genetically-modified-food/
https://www.loc.gov/law/help/restrictions-on-gmos/south-africa.php
https://www.centerforfoodsafety.org/issues/311/ge-foods/ge-food-and-your-health#
https://phys.org/news/2016-09-largest-ever-reveals-environmental-impact-genetically.html

How your body’s healing process can turn against you

October 27th, 2017 by The Hello Doctor Team

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

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

Inflammatory disease

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

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

Types of inflammation

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

Fight inflammation

1. Make sleep a priority.

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

2. Put an end to stress.

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

3. Get active.

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

4. Enjoy a massage. 

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

5. Feast on anti-inflammatory foods.

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

References:

Health trends in the new year

October 24th, 2017 by The Hello Doctor Team

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

Hush up

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

Spice up your life

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

Go with your gut

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

Best of both

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

Cosy nights in

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

Cryotherapy

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

Don’t bother with…

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

References:

How old are you really? Biological age explained.

October 24th, 2017 by The Hello Doctor Team

You’ve just turned fabulous 40 but your body and mind feel decades older. What’s going on? Your biological age may have the answer.

The human body has two different ages: a chronological age and a biological age. Chronological age is the actual time you’ve been alive, measured in years, months, and days from the date you were born. Biological age is how old you seem. It’s a measure of how well your body functions relative to your age on the calendar.

Your chronological age doesn’t always match your biological age. Ageing rates can vary significantly from person to person, even if you share the same birth year. So this means that your chronological age isn’t necessarily the best predictor of how well you’re ageing. Rather, your biological age could more accurately inform you of how healthy you are, and whether you’re at risk for age-related diseases like high blood pressure or diabetes.

How biological age is measured

A lot of things can determine your biological age and impact your longevity. These include:

  • Your lifestyle. Your exercise and eating habits, stress levels, alcohol intake, level of education, amount of sleep, and sexual and romantic relationships.
  • Your gene-pool. In the same way that certain diseases run in your family, so does longevity. If your family members live well into their 70s, chances are you will too.
  • Where you live. The environment you live in is tied to your habits, safety, the foods you eat, and so much more. For example, if you live in an unsafe area, you’re less likely to go out to exercise. This can, in turn, influence your biological age.

How do you calculate your biological age?

Although there are many measures scientists use to determine your biological age, you can get a quick estimate with these 2 tests:

The balance test

Bend your right leg at a 90-degree angle. Place your hands on your hips. Close your eyes. Try to keep your balance as long as possible. The longer you can stay balanced, the lower your biological age.

  • 70+ secs: Age 20.
  • 60-70 secs: Age 30.
  • 50-60 secs: Age 40.
  • 40-50 secs: Age 50.
  • 30-40 secs: Age 60.
  • 20-30 secs: Age 70.
  • Less than 20 secs: Age 80.

The reading test

Place the end of a ruler on your cheekbone below your eye. Place a business card on the ruler with the text facing you. Slide it towards your eye until the words begin to blur. Measure the distance at which you can still read the card. This number is your biological age.

  • 0-9cm: Age 20.
  • 9-16cm: Age 30.
  • 16-30cm: Age 40.
  • 30-60cm: Age 50.
  • 60-90cm: Age 60.
  • 90+cm: Age 70.

Make your body younger

Unhappy with your biological age? Here’s how to turn back the clock and feel youthful again.

  • Quit smoking. According to a study published in Scientific Reports, smoking adds two to six years to your biological age.
  • Get at least seven hours of restful sleep every night. Your body needs sleep to naturally repair and rejuvenate itself. The less you sleep, the more rapidly you’ll age. Go to bed and wake up at the same time every day, avoid caffeine after 4pm, wind down before you hit the sheets, and keep your bedroom cool and dark for a great night’s sleep.
  • Eat plenty of fresh fruit and vegetables, lean protein, wholegrains, legumes, and nuts and seeds to fight harmful free radicals that are known to accelerate ageing.
  • Learn stress-management techniques. Excessive stress places strain on your immune system, messes with your hormones, slows your metabolic rate, and increases your fat storage – all of which are bad news for your biological age. Manage your stress levels and reverse your biological age with mindfulness and meditation. Pilates and yoga are other stress-reducing techniques.
  • Exercise for at least 30 minutes a day. Regular exercise can improve your mood, brain function, and reduce your risk for heart disease, diabetes, and Alzheimer’s disease. It can also help you maintain a healthy weight for your height and age. Overweight and obese people tend to look older.

References:

How red foods lower your risk of cancer

September 28th, 2017 by The Hello Doctor Team

Dark leafy greens aren’t the only cancer-fighting foods you need to be cruising the vegetable aisle for. Rich, ruby red fruits and vegetables can also help destroy cancer cells and ward off cancer.

Cancer is one of the most feared diseases. There are so many different forms of the condition that it can feel overwhelming to try and prevent them all. While there’s no guaranteed way to avoid cancer, you can lower your risk with the right food choices – and, adding more red foods to your plate should be one of them.

How it works

Fruit and veg get their vibrant colours from phytonutrients. These natural compounds help protect plants against germs, fungi, bugs and other environmental threats. In the same way, they can also protect humans. A diet filled with phytonutrients may boost your immune system, and help prevent conditions like heart disease, diabetes, and cancer.

There are more than 25 000 phytonutrients found in plant foods. The phytonutrients that give red foods their rosy hue and nutritional boost are mainly lycopene and anthocyanin.

“Lycopene is the predominant pigment in red-coloured fruits and vegetables,” says Rozeena Allie, a registered dietician from Johannesburg. Lycopene is a powerful antioxidant that may help lower your risk for prostate, lung, breast, endometrial, and stomach cancers.

Anthocyanins have been shown to reduce cancer cell growth and prevent carcinogens from attaching to your DNA. This may be particularly helpful in preventing certain gastrointestinal cancers.

“Other than phytonutrients, fruits and vegetables (red or not) also contain nutrients like folate, Vitamins C and E, carotenoids, selenium, and flavonoids which have protective effects against cancer,” comments Allie.

Top 5 red anti-cancer foods

  1. Tomatoes

Juicy tomatoes are the best dietary source of lycopene. Cooked tomatoes are especially good, since the heating process increases the amount of lycopene your body is able to absorb.

  1. Red grapes

The skin of red grapes is a rich source of resveratrol, a phytochemical known to slow the growth of cancer cells. They also contain ellagic acid, which block cancer-cell growth and deactivate cancer-causing compounds. This means it can inhibit tumour growth in some cancers.

  1. Apples

An apple a day can help keep cancer away. Apples are packed with phytochemicals known for their potent anti-inflammatory and anti-cancer properties. The phytochemical, quercetin (found in the skin of red apples) has been found to reduce the risk for lung, breast, and colon cancers. Apple skins also contain ursolic acid, a compound that can stop the growth of prostate cancer cells.

  1. Pomegranates

Pomegranates are chock-full of chemo-protective polyphenols, including ellagic acid, punicic acid, and ursolic acid. Research shows that pomegranate juice can slow the development of prostate cancer dramatically. What’s more, pomegranate is showing exciting potential to treat and prevent breast, pancreatic, lung, colon, and oral cancers.

  1. Red peppers

Red peppers are among the top sources of Vitamin C. This vitamin stimulates the production of antibodies, which identify and neutralise foreign invaders like cancer cells. Red peppers also contain cancer-destroying carotenoids. A diet high in carotenoids has been linked to a lower risk of prostate, cervical, liver, breast and brain cancers.

References:

Being constipated can save your life

September 27th, 2017 by The Hello Doctor Team

We get it. No one wants to talk about bathroom issues. But it’s important to keep track of what’s happening with your internal organs – especially when it comes to “build-up.” This symptom could be a red flag to serious conditions: and getting treatment on time, could mean the difference between life and death!

Why does it happen?

Being constipated can be extremely uncomfortable and miserable as your bowel movements have come to a sudden halt; it’s either really difficult to go or happens less frequently. Constipation will vary for everyone, and is usually related to your regular toilet habits, diet and lifestyle.

Constipation is the condition that happens when the stool sits in the colon for too long as a result of the colon absorbing water from the stool, leaving them dry and hard to pass. Essentially, there’s no “right” amount of bowel movements because everyone’s body functions differently.

Is it worth a doctor’s visit?

Occasional constipation is normal and it happens from time to time. It becomes more common after the age of 50. Unfortunately, constipation is no friend of your prostate gland as the bowel is located by the prostate. Your stools contain loads of toxins and bacteria and may start to leak over to the surrounding tissues; which will directly affect your prostate gland.

Sometimes you may not just be constipated; it could be a sign of prostate or colon cancer. It’s that serious, so don’t overlook it! Getting to a doctor on time, so you can get tested, makes all the difference to catching a sneaky condition before it becomes fatal.

Other red flags to watch out for:

Chronic cough

It could be a sign of heart failure, lung cancer, tuberculosis, pulmonary fibrosis (scarring of deep lung tissue), asthma, and sinusitis or gastroesophageal reflux disease. When a cough doesn’t go away it could be more serious. See a doctor, especially when you cough blood, lose weight unexpectedly, have trouble breathing and experience chest pain.

A sore that doesn’t heal

A wound or sore that doesn’t recover for weeks and months needs your doctor’s attention. Sores that don’t heal within three months are chronic wounds. They can start small, as a pimple or a scratch. They might scab but don’t actually get better.

Three main chronic wound-categories:

Diabetic ulcer
Wounds are a big risk for diabetics and can lead to amputation.

Venus leg ulcers
An uncontrollable swelling of the legs may leak because it’s overfilled with fluid.

Pressure ulcers
If you’re bedridden or wheelchair-bound you’re at risk for pressure ulcers. This includes spinal cord injuries. Wounds appear when there’s constant pressure that compresses vessels that carry blood to keep body tissues alive.

Symptoms that need a doctor’s attention:

  • Breathlessness
  • Loss of appetite
  • Erectile dysfunction
  • Unintended weight loss
  • Blood in your urine
  • Lower abdominal pain
  • Chest pain
  • Persistent vomitting
  • Leaking urine.

Screen, screen and screen again

Don’t dismiss warning signs. It’s important to get checked out regularly to find problems before they even begin. Early diagnosis means early treatment which is always the best solution for recovery and survival! If you have a symptom that worries you, why not chat to one of our doctors? They can point you in the right direction.

References:

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