2022 Sept Articles

• Cardiovascular disease (CVD – which includes heart disease and stroke) is the leading cause of death in South Africa
• Heart disease is responsible for 18% of all deaths in South Africa
• Every hour in South Africa: 5 people have heart attacks and 10 people have strokes.
• More South Africans die of CVD than of all cancers combined
• South Africa has one of the highest levels of overweight and obesity in the world, a contributing factor to heart disease.

80% of heart disease can be prevented by healthy living, keeping active, and being mindful of the foods we eat.

Tobacco Breaks Hearts

Tobacco smoking is one of the biggest drivers of cardiovascular disease.

Hypertension, your body doesn’t need the extra salt.

Excessive salt consumption leads to high blood pressure which can cause a heart attack or stroke

Show your heart a little love: Eat well, move more!

By changing our bad habits, and instilling good ones, we can prevent heart disease.

• Schedule at least 30 minutes of moderate exercise a day
• Reduce salt intake by using spices for flavour
• Cut down on sugary snacks, fizzy cold drinks, and greasy foods
• Fill half your plate with vegetables
• Practice good sleep hygiene, mindfulness, and work/life balance
• Ask your doctor for assistance with breaking destructive addictions such as smoking, alcohol, or drugs

World Heart Day: My Heart, Your Heart!

This World Heart Day, take control of your life and the world around you for a healthier heart. Your annual check-up for the “silent killers” such as blood pressure and cholesterol is the best way to monitor your heart’s power.

If you’ve neglected your healthy routines during winter, you’re not alone. But now that it’s Spring and the world is buzzing with new life and energy, it’s the perfect time to swing into a healthier groove.

Choose your goals

When creating your Springtime healthy routine, it’s best to focus on the key habits that will lead you toward your goals. Don’t overwhelm yourself by choosing everything at once.

Here are a few options:

• Exercise for 30+ minutes a day at moderate intensity (or a minimum of 150 mins per week for a healthy glow)
• Reduce your refined sugar intake by eating fruit for dessert
• Turn off screens an hour before bed
• Get enough sleep (7-8 hours a night)
• Set aside 20 minutes a day to meditate

While these are all healthy habits that will improve your life, you don’t need to jump into them all on the first day. Start small and build up gradually.

Tools for building healthier habits

A powerful habit-building tool is to exercise at the same time, on the same days and place. Consistency is much more important than variety initially, so sticking to a similar routine without too much variation will help build your fitness habit. Once your habit is established, you can add new elements to keep things fresh. You’re also more likely to commit to your spring goals if you start with shorter, simpler, more moderate, and more manageable workouts.

Delayed Rewards

Rewards can help you build discipline. A great way is to delay a favourite reward until after your workout, for example, 10 press-ups or no Netflix. Such incentives can keep you motivated until your body starts to reward you with better fitness. What rewards can you delay to help motivate you?

Control Triggers

Triggers can trip us up when we try to create new healthy habits. For example, if you buy a chocolate or pie every time you’re at the kiosk, this is a trigger. To tackle your triggers, you either need to avoid or replace them. In this case, try buying a healthier snack instead.

Contact one of LifeAssist’s health specialists to get your health goals on track!