1. Control your weight

If you’re overweight, it exacerbates the effects of hypertension. Losing as little as 5 kg can already reduce hypertension, so speak to your doctor about effective weight management to help lower your blood pressure.

2. Get regular exercise

Fitting in moderate exercise of 30 to 60 minutes per day can have a huge impact on lowering your blood pressure. Consult with your doctor about developing an effective exercise routine – a 20-minute walk followed by 10 minutes of light strength training will have a great effect on hypertension. Avoid irregular bursts of overly strenuous exercises.

3. Eat healthy

Keep sodium to a minimum (and counter it with potassium, such as that in bananas) and make sure you get plenty of fresh fruits and vegetables, along with a diet rich in oats, whole grains, and low-fat dairy.

4. Watch your alcohol consumption

Small amounts of alcohol can actually have a positive effect on your high blood pressure, but if you didn’t drink alcohol before, don’t start when you already have hypertension. Existing drinkers should keep alcohol intake to one drink, three times per week for women, and not more than two drinks for men.

5. Avoid smoke and smoking

Nicotine raises blood pressure, so hypertension is as good a reason as any to stop smoking or avoid being around smokers.

6. Avoid caffeine and stress

Caffeine doesn’t affect all hypertension sufferers, so to see if it affects you, check your blood pressure within half an hour after your last cup of coffee. If your blood pressure has risen five to 10 points, you are sensitive to the effects of caffeine and it’s best to reduce your intake to as little caffeine as possible – if any.

Stress can negatively impact hypertension. Either find a way to reduce your stress, or find a way to better manage the effects of stress. Breathing exercises and meditation, or yoga and massage are great de-stressors, but don’t be afraid of seeking professional help if the self-help route isn’t as effective you’d hoped it would be.

visuals are courtesy of : www.todayifoundout.com and www.diabeticlivingonline.com 

Having too much low density lipoprotein (LDL) – or “bad cholesterol” – in your bloodstream can cause an excessive build-up in your arteries. This build-up can cause arterial disease as well as atherosclerosis (artery narrowing). Narrowed arteries mean it’s much more difficult for the heart to pump blood through your system, and when not enough blood oxygen can get to all parts of the heart, cardiac arrest is highly likely to follow. People with high LDL cholesterol are also at risk for angina, stroke, and other cardiovascular diseases.

Medical aids in South Africa provide information on how to maintain healthy cholesterol levels; however, if your cholesterol is already high and you are on cholesterol medication or want to naturally keep your LDL levels down, try eating moderate amounts of the following foods:

Oatmeal and high-fibre foods

Soluble fibre in any form of cereal or bran can reduce your LDL levels. You’ll also find soluble fibre in fruits such as apples and pears, barley, prunes, and kidney beans. Be sure to eat five to 10 grams (or more) of soluble fibre per day. You could get all 10 grams in a cup and a half of oats with a banana chopped over the top.

Fish and omega-3 fatty acids

Omega-3 fatty acids found in fish oil are good for reducing blood pressure and the risk of blood clots. The highest concentrations of omega-3 fatty acids can be found in fish like mackerel, herring, trout, salmon, sardines, and tuna. If fish isn’t your thing, you should take a supplement or get omega-3 fatty acids from canola oil and ground flaxseed.

Walnuts, almonds, and other nuts

Nuts can reduce cholesterol levels in the blood. The polyunsaturated fatty acids in walnuts are great for maintaining the health of your blood vessels and reducing the risk of heart disease. Steer clear of nuts that are salted or coated with sugar or caramel. Remember to moderate your intake of nuts to a handful or less per day, since they have a high caloric content.

Cut back on your fat intake, and if you absolutely have to cook with oil, rather use extra virgin olive oil, which contains antioxidants that can reduce your LDL (bad) and maintain your HDL (good) cholesterol levels.

Image courtesy of: vegasmagazine.com

One of the most comprehensive ways to avoid contracting the flu virus is to get vaccinated against it. Your local chemist and doctor should get the new vaccines annually, which are updated every year with new potential strains of flu. But if you really want to take control of flu prevention, then it’s important to take the following measures:

Keep germ-free

Flu viruses can be airborne, but can also be contracted from touching contaminated items like car keys, computer mice, escalator railings, coins or paper money, shopping trolleys, etc. Because you can’t see any possible germs on your hands, it’s important to wash them frequently and to avoid touching your mouth, nose or eyes.

Keep sneezing and coughing away from the public

If you sneeze or cough, contain your germs in a tissue (or in your hand, at the very least), then wash your hands afterwards to prevent the germs from being spread around.

Keep away from cold and flu sufferers

It’s okay to take chicken soup to your sick best friend, but avoid prolonged or close contact with her. Flu incubates for a few days before it becomes contagious for about a week, so steer clear of people who are sick. If you are the sick one, don’t take it personally that your friends don’t want to/shouldn’t be too close to you.

Keep off the cigarettes

Smoking irritates the respiratory tract and makes smokers vulnerable to infection. It’s best not to aggravate circumstances during flu season.

Educate your children

During winter, young children are exceptionally vulnerable to contracting flu because their immune systems are still developing, and because their day-care environment could be crawling with viruses and bacteria. Teach your child to not share personal items like utensils, napkins, towels, and especially food with his classmates. The toys at the day-care facility can potentially be infected with respiratory secretions. Encourage the teacher or facilitator to have plastic toys washed every day, and for plush toys to be washed once a week.

If there is a sick child at the day care centre, rather keep your child at home for a few days, and if your child is sick, don’t exposure other children to him until he’s no longer showing symptoms of flu.

Image courtesy of: tescomagazine.com

Many people have moles that appear on their bodies at a very young age and simply remain as small, brown spots on their skin for the rest of their lives. However, if you as an adult see a mole appear on your skin, it may very well be the start of skin cancer and it’s important to contact your doctor or dermatologist immediately to rule out melanoma, which is a very deadly form of skin cancer.

Check routinely for new moles

Make a point of doing a comprehensive check for moles in a full-length mirror at least once a month. Document where your existing moles appear – take photographs if necessary – and note any changes and any new moles that appear in subsequent checks.

What to do if you have a new mole

If you observe a new mole and it has irregular borders and appears in a red, light, or dark brown colour, get your dermatologist to check it out and rule out cancer. Most medical aid schemes do make provision for these specialist consultations as well as oncology treatments, so don’t be afraid to use them, especially since they could save your life.

Examination, diagnosis, and treatment

Some melanomas don’t present in the common way, which is why it’s important to get your dermatologist’s professional opinion. He might need to take a skin biopsy to tell for sure if he’s dealing with a cancer and how far it has penetrated the skin. Once this has been ascertained, he can determine what course of treatment to follow.

If a cancerous mole is left unchecked, it could end up being fatal if it’s a sign of melanoma.

Image courtesy of: uk.lifestyle.yahoo.com

What happens at a check-up?

If you go to your doctor to have a check-up, he or she will look at the following:

• You’ll have a discussion about your family’s medical history and if you have any particular concerns.
• You’ll overview your own medical history – previous surgeries and tests, as well as the results.
• A review of your medication can be done, as well as a discussion of side-effects and possible changes to regimens.
• A discussion of lifestyle choices: smoking, alcohol consumption, exercise regime, and diet.
• Your doctor will measure your height, weight, heart-rate, blood pressure, blood sugar, cholesterol, lymph nodes, thyroid gland, as well as breathing and lungs.
• Men and women are recommended to seek additional testing of the prostate, cervix, and breasts; as well as a bone density test and chest X-ray.

Why should you go for check-ups?

As mentioned before, prevention is better than cure. Many illnesses have a higher curative success rate if detected early. However, many people will only seek medical attention when they are displaying severe symptoms or have to be rushed to hospital. Regular medical check-ups will also allow you to build a solid relationship with your doctor and allow him or her to get to know you so that if an emergency does arise, they can accurately inform the surgeon of your health status.

Many medical aid schemes do offer free health assessments to encourage healthy lifestyle behaviour and for members to be mindful of their physical and medical status. Members are encouraged to use the available resources and have a dental check-up every six months and a physical exam every one to two years if they are relatively healthy.

visuals are courtesy of : mayorhealthline.com and

1. Pistachio nuts
They may be difficult to extract from their tough shells, but well worth the effort. Pistachios have cholesterol-lowering properties and they taste delicious with almost anything. Sprinkle them on your muesli or add them to a morning fruit salad or yoghurt to provide extra flavour and lower your cholesterol.

2. Hummus
Chickpeas are a great source of fibre and protein, so hummus not only tastes great, but has bona fide nutritional benefits. Spread it on your whole wheat toast or top off an omelette with this delicious topping.

3. Berries
Rich in vitamin C, raspberries provide a sweet something to muesli and yoghurt, or a warm stack of morning flapjacks. Blueberries are all the rage now for their skin-softening, brain-boosting and cancer-preventing power. You could also return to the old favourite – strawberries – for a delicious breakfast boost.

4. Turmeric
Known for its cancer-fighting benefits, turmeric can also add a wonderful new flavour to old breakfast staples like omelettes or scrambled eggs.

5. Flaxseed
Flaxseed has garnered special mention in health shops for the last 10 years for its omega-3 fatty acid content, which is excellent for brain health, as well as being a great source of fibre. Why buy a flaxseed supplement when you can sprinkle a whole tablespoon of ground flaxseed over your morning muesli (in summer) or oatmeal (in winter) and get all the taste and health benefits too?

Pumpkin seeds, goji berries, sunflower seeds, raisins, and mixed nuts will also all go a long way to making breakfast not only the most important meal of the day, but also your favourite meal of the day!

Visual Courtesy of : leanitup.com

Causes of ulcers

Ulcers are commonly attributed to stress and bad diet, but initial infection of peptic ulcer disease is caused by the bacterium Helicobacter pylori, which thrives in the acidic conditions of the stomach. Stress and bad diet can cause an over-production of stomach acid, which exacerbates the ulcer symptoms. Sometimes using non-steroidal anti-inflammatory drugs (NSAIDs) can cause ulcers because of how the stomach lining reacts to the drugs.

Symptoms of ulcers

An acid-reflux-like pain near the stomach, especially after meals or during the night, is symptomatic of ulcers. Heartburn, bloating, nausea and/or vomiting are some of the milder symptoms, while more severe symptoms can include blood in the stool or vomit (usually dark blood), severe upper-abdominal pain, and loss of weight.

Diagnosis and treatment of ulcers

There are special diagnostic tests to determine the presence of ulcers and how serious they are. One is the barium and X-ray test, where the patient drinks a chalk-like liquid, which is distributed around the upper digestive tract and X-rayed to see if and where there are ulcers. Other tests include a gastroscopy, during which a fibre-optic camera is inserted down the throat and into the oesophagus, stomach and duodenum. This tiny camera gives the doctor an excellent view, which will allow him to see where the ulcers are and if they’re bleeding, etc.
Mild ulcers can be treated with medication, including antibiotics if the cause of the ulcers is due to the H. pylori bacteria. If severe ulcers don’t respond to medication, they will need to be operated on – any perforations or haemorrhaging will need to be closed.
Following treatment, the doctor will advise on specific lifestyle and diet changes that need to be made; foods to avoid and how to manage stress.

Visual Courtesy of: nlm.nih.gov

1. Myth: There’s nothing you can do to prevent cancer
Many people believe cancer is genetic, and while cancer in your family may increase your risk, you can still live a lifestyle that mitigates those risks. Don’t drink excessively. Don’t smoke. Don’t spend too much time in the sun (with or without SPF). Up to 40% of cancers can be prevented by eating healthily, exercising correctly, maintaining a healthy body-mind connection, and getting regular cancer screenings.

2. Myth: Cancer will kill you
There may not be a cure for cancer, but it is treatable, depending on what type of cancer it is and how soon it’s detected. And there are continuous breakthroughs when it comes to early detection, treatment regimens, as well as prevention, as doctors and scientists gain a better understanding of cancer. Receiving a cancer diagnosis is not a death sentence. In South Africa, more than 40% of adults and 60% of children diagnosed with cancer are treated successfully.

3. Myth: You’re too young to get breast cancer
Breast cancer has in the past been associated with women in their 40’s, 50’s and older, but recently, diagnoses of breast cancer are being seen in younger women – some as young as 20. It’s important to perform the necessary checks and screenings, especially women whose family’s medical histories contain breast cancer.

Remember, too, that everyone is different and each individual will “process” cancer differently, require a different type of treatment, and respond to the treatment differently. Don’t believe everything you hear about cancer – get the facts from your doctor or oncologist.

visuals are courtesy of : mynewyorkminute.org and facebook.com

We’d like to think that the shallow breaths and the sweating at the brow from eating spicy food is also a sign of weight-loss, but here’s the skinny on what really happens when you eat spicy-hot food and what it could potentially do to your waistline. It’s all about knowing the right kind of spicy food to eat and what the effects are:

Eating less

Unless you’re doing it as a dare to see how long you can stand the burn, you will probably eat less of your spicy dish than you would a non-spicy dish. The chilli enzyme, capsaicin, does increase metabolism to a minor degree, but it also suppresses appetite.

Feels like fire

The sensory effect of capsaicin may be the inhibitor that prevents people from eating more at a mealtime with spicy food. Different forms of capsaicin (ie: capsaicin pills or consumption of red peppers) make you feel fuller faster and help you to metabolise fat quicker.

Capsinoid capsules

You could have the weight-loss effect without the burn, thanks to capsinoids – a part of the red pepper that also promotes an increase in metabolism and a suppressed appetite, but without the fiery feeling. Capsinoids that were isolated and consumed in capsule format were shown to reduce abdominal fat and improve energy.

Take advantage of the burn

While it’s best to avoid the digestive discomfort that may come with eating too much spicy food too often, you can incorporate peppers and other spicy components to your meals and still reap the benefits of capsaicin. Chop a pepper into your stir fry, add Tabasco to a minestrone soup, or slice small chillies into a salad for added flavour and a bit of zing.

Image courtesy of: urbanchristiannews.com

1. Squinting or frowning

Squinting or squeezing your eyes to slits while trying to see something further away is a sign that you may need to get your eyes checked out. The reason why people squeeze or squint their eyes is because it changes the shape of the eyeball, flattening out the lens in the eye,which makes objects less blurry.

2. Headaches and fatigue
Two common signs of vision trouble are headaches and feeling tired. If you get a headache after focusing on a task for a very long period of time, which manifests towards the front of your head, it probably means you need an eye test and could be symptomatic of astigmatism. The tiredness results from your eyes being out of focus due to weak eye muscles. Glasses or contact lenses can help to reduce the strain on your eye muscles.

3. Holding reading material further away from your face
The definitive sign for needing reading glasses is when you hold books and other reading material further away from you. The classic sign is doing a swing of the arm out in front of you when trying to read small text on the page of the book in your hand, hoping your eyes will focus somewhere further away.

Almost all medical aid schemes have got provision for optometry. It’s a good idea to get your eyes tested every two years and to have your prescription glasses adjusted accordingly. It’s not to say your eyesight will worsen over time  it may also improve because your prescription lenses are giving strained eye muscles a break.

Visual Courtesy of: benjamineye.com