2022 Feb Articles Archives

Intermittent Fasting

Intermittent fasting is currently one of the world’s most popular dieting/health trends. But what does it involve and should you try it?

What?

Intermittent fasting is an eating pattern where you alternate between periods of eating and fasting. It does not prescribe what to eat, but rather when you should eat.

Most people already “fast” every day, while they sleep. Intermittent fasting can be as simple as extending that fast a little longer by skipping breakfast, eating your first meal at noon and your last meal at 8 pm. Then you’re technically fasting for 16 hours every day, and restricting your eating to an 8-hour eating window. There are many other stricter versions of intermittent fasting such as a 24-hour fast where you don’t eat anything from dinner until dinner the next day; and the 5:2 Diet: where for two days of the week, you eat only about 500–600 calories.

Why?

Many people fast on occasion for religious reasons, but intermittent fasting is largely chosen for weight loss. The belief is that after 12 to 24 hours of starvation, the body starts to burn fat. Some also claim other health benefits such as lowered cholesterol or blood pressure, although there is not much long term scientific evidence to confirm these benefits.

The verdict?

While it is possible to lose weight from this method, it can be hard to maintain, and the weight can quickly pile back on. Also, intermittent fasting may not be safe for everyone. The health professionals do not recommend it for pregnant women, under 18s, or those at risk of an eating disorder, such as bulimia or compulsive overeating. Fasting can lead to an increase in the stress hormone, cortisol, which can cause food cravings and binging. Since fasting can boost stress levels, it can also disrupt your sleep patterns, and lead to irritability, tiredness, anxiety, and depression. Therefore, most qualified dieticians believe that a balanced eating plan is the healthiest option for long term weight loss.

Please consult your doctor, dietician or call LifeAssist for guidance on weight loss options and what may be best for you.

zara2022-01-31T11:32:32+00:00

How to communicate with someone suffering from depression or anxiety

Depression and anxiety are very common, so it’s likely that someone you know or love is affected either directly or indirectly. Research has shown that good quality social connections can help, but sometimes it’s hard to know what to say to someone.

I’m here for you

You can say that you’ve noticed they’re having a hard time and that you’re there if they want to talk. If you simply ask “Are you okay?” they may reply with “I’m fine.” If they’re not ready to talk now, they’ll know who to call when they are. However, keep the focus on them and remember to listen first.

What can I do to help now?

Sometimes just getting out of bed can be hard for someone feeling anxious or depressed. Offering practical assistance can help them feel supported – pick up groceries, drive them to an appointment, or just make them a cup of tea.

How are you managing?

Depression and anxiety are medical conditions, not weaknesses. Encourage them to seek professional help by contacting their Employee Assistance Programme, if they haven’t already done so. Also, tell them when you notice improvements. This can give them the confidence to persevere.

That sounds really hard, I’m sorry you are going through this.

These statements can help the person feel heard and seen, and that they are not alone.

As important as it is to know what to say, it’s equally vital to know what not to say

Offering “helpful” solutions or statements can often make the person feel judged or guilty.

DON’T say:

You shouldn’t be depressed – you have so much.
Just think positive thoughts.
I stopped drinking coffee and feel less anxious, so should you.
Pull yourself together.
Don’t be selfish. Think of all the poor people who have it worse than you.

The truth is, it’s not always easy and or possible to say the right thing to someone living with anxiety and/or depression, but showing them support can help them not feel so alone.

If you’re worried about a colleague, friend, family member, or yourself, please contact LifeAssist for professional support.

zara2022-01-31T11:07:24+00:00

The 5 elements to a healthy lifestyle

February is not only the month of love, it is also Healthy Lifestyles Awareness Month, and the Department of Health is calling on South Africans to embrace the five elements of a healthy lifestyle, which are:

Good nutrition
Regular physical activity
Sufficient sleep
Reduce Stress
Maintain a Healthy Weight

Being healthy is not just about eating salads every now and again or hitting the gym once a month, it’s about following a healthy lifestyle that embraces the five elements above.

Here are a few steps you can do today:

Drink more water: drink 6-8 glasses of clean, safe water every day. Try to avoid sugary drinks or flavoured waters which can lead to an energy overload and or weight gain.
Develop a regular sleep pattern: good quality sleep can help improve stress levels. Going to bed at the same time most nights helps.
Get moving: physical inactivity is a major risk factor for non-communicable diseases, such as hypertension. Take the stairs instead of using a lift, don’t park close to the shop door – every step counts!
Eat more fruits and vegetables: these are rich sources of vitamins and minerals as well as dietary fibre.
Avoid bad habits: Find healthy ways to reduce tension, rather than smoking, turning to drugs, or excessive drinking which actually increases stress.

The key to a healthy lifestyle does not always have to involve immediate major lifestyle changes but often can start with taking small steps that are doable. Making small changes to your diet and lifestyle often makes it easier for you to maintain them in the long run.

Make the changes fun by challenging your colleagues to a competition of who can clock up the most steps in a day. Dance in the kitchen or while hanging the washing, add herbs instead of salt to your food, choose fruit/raw carrots instead of sweets for a pick-me-up, embrace meatless Mondays, step outside and count the clouds, get up from your desk and talk to humans instead of texting, take your dog for a jog, and if you don’t have one, offer to take someone else’s.

If you are finding it difficult to change bad habits or need support for a healthy lifestyle, please contact LifeAssist for confidential support

zara2022-01-31T10:53:16+00:00