2024 Apr Articles Archives

‘Beating’ Heart Disease

Tips for controlling Hypertension and Cholesterol

Looking after your heart is a priority for maintaining overall health and wellbeing, particularly when managing hypertension (high blood pressure) and cholesterol levels. These conditions are closely linked and share many of the same risk factors and prevention strategies. Here is how to reduce your risk:

Adopt a Heart-Healthy Diet

Eat Plenty of Fruits, Vegetables, and Whole Grains: These foods are the basis of any heart-healthy diet. They’re rich in nutrients and fibre that can help lower blood pressure and improve cholesterol levels.
Limit Salt and Saturated Fats: Reduce your intake of salt to help control hypertension and avoid foods high in saturated fats to keep cholesterol levels in check. Instead, opt for healthier fats found in fish, nuts, and olive oil.
Incorporate Foods High in Omega-3 Fatty Acids: Omega-3s, found in salmon, sardines, and flaxseeds, are known for their heart-health benefits, including lowering blood pressure and improving lipid profiles.

Maintain a Healthy Lifestyle

Regular Physical Activity: Aim for at least 150 minutes of moderate-intensity exercise each week. Exercise helps lower blood pressure, raise HDL (good) cholesterol levels, and maintain a healthy weight.
Manage Weight: Being overweight or obese increases your risk. Losing even a small amount of weight can help manage these conditions.
Limit Alcohol and Avoid Tobacco: Drinking alcohol in moderation and refraining from tobacco use are crucial steps in decreasing the likelihood of developing hypertension and various types of cancers.

Monitor and Manage Stress

Stress Reduction: Chronic stress may increase blood pressure and lead to unhealthy lifestyle choices that negatively impact cholesterol levels. Techniques such as mindfulness, meditation, and regular exercise can be effective in managing stress.

Regular Health Check-ups

Stay Informed About Your Health: Regular monitoring of your blood pressure and cholesterol levels is highly recommended. This can help catch any changes early and allow you to adjust your lifestyle or treatment plan as needed.

Use this opportunity to engage with the healthcare professional to unpack your results and help make informed decisions about your health and lifestyle.

LifeAssist offers many resources to help you prevent or manage heart diseases on all levels – physical, mental, emotional, social, and financial.

Book a free consultation with a Dietician for a personal eating plan, and a Biokineticist for a personal exercise programme to get you fitter, stronger and assist with exercises to help you recover from a medical procedure or injury.

Reach out for professional coaching, counselling, or health advice at no charge to you and your family.

zara2024-04-03T11:05:21+00:00

10 Ways to develop a Growth Mindset

With a growth mindset, you believe that you can always improve with hard work and never give up, no matter what comes your way. It’s all about believing that you can get better at anything if you’re willing to put in the effort and learn from your experiences.

Developing this growth mindset involves embracing the challenges, persisting in the face of setbacks, and understanding that effort and learning are part of the journey. It contrasts with a fixed mindset, where abilities are seen as static and unchangeable.

Here’s how you can cultivate a growth mindset:

Embrace challenges
View challenges as opportunities to grow rather than insurmountable obstacles.
Approach tasks with curiosity and a sense of adventure.

Persist in the face of setbacks
Understand that setbacks are part of the learning process, not a reflection of your innate abilities.
Reflect on what didn’t work and strategize about what to try next.

See Effort as a path to mastery
Recognise that effort is necessary for growth and achievement.
Celebrate small wins and progress, as these are signs of effort paying off.

Learn from criticism
View constructive criticism as valuable feedback that can help you improve.
Reflect on feedback without taking it personally.

Find lessons and inspiration in the success of others
Instead of feeling threatened by others’ success, look for lessons and inspiration.
Understand that their success can show you what’s possible and how you might approach your goals.

Use the power of “Yet”
Adding “yet” to statements about your abilities and achievements can help shift your perspective. For example, “I’m not good at this” becomes “I’m not good at this yet.”
This small linguistic tweak emphasizes growth and potential.

Cultivate a sense of purpose
Align your efforts with your broader life goals and values.
Understand how your current challenges and efforts fit into a larger purpose for your life or career.

Practice mindfulness and self-compassion
Be mindful of your self-talk and the narrative you tell yourself about your abilities and growth.
Practise self-compassion by being kind to yourself, especially when you encounter setbacks or challenges.

Surround yourself with a supportive community
Engage with people who support and encourage your growth.
Seek mentors and peers who embody a growth mindset and can offer guidance and encouragement.

Stay curious and keep learning
Cultivate a lifelong love of learning. Always look for new things to learn, whether related to your current interests or something completely different.
Understand that being a perpetual learner is a key component of a growth mindset.

Developing a growth mindset is a journey that involves continual reflection, learning, and adjustment. By incorporating these steps and strategies into your daily life, you can build on your resilience, adaptability, and genuine love for learning and growth.

Get in touch with a counsellor at LifeAssist can support you on your growth mindset journey.

zara2024-03-28T10:26:09+00:00

How Physical and Mental Health Intersect

Physical and mental health are closely interconnected, influencing each other in ways that significantly affect our overall wellbeing. Understanding this relationship can empower us to take proactive steps towards improving both aspects of our health.

The Bidirectional Relationship

Mental Impact of Poor Physical Health: Chronic physical conditions like diabetes, heart disease, or obesity not only affect the body but also have a profound impact on mental health. They can lead to stress, affect self-esteem, and increase the risk of depression or anxiety. The strain of managing a chronic condition can make it more challenging to cope with daily stresses, leading to a negative spiral of mental health.
Impact of Poor Mental Health on Physical Health: Similarly, poor mental health can have detrimental effects on physical health. Conditions like depression and anxiety can lead to poor sleep patterns, changed eating habits, reduced physical activity, and substance abuse, all of which can deteriorate physical health. Moreover, mental health issues can make it harder for individuals to maintain routines necessary for managing chronic physical conditions, thus exacerbating them.

Getting Started on Improvement

Improving your physical and mental health can feel daunting, but small, manageable steps can lead to significant changes over time.

Regular Physical Activity: Exercise is a powerful tool for improving physical health and has been shown to reduce symptoms of depression and anxiety. Start with light activities such as walking, gradually increasing intensity as you become more comfortable.
Balanced Diet: Eating a healthy, balanced diet supports physical health and can have positive effects on your mental state. Foods rich in omega-3 fatty acids, for example, are known to benefit brain health.
Adequate Sleep: Both physical and mental health suffer without enough rest. Establishing a regular sleeping pattern can improve your mood, cognitive function, and physical wellbeing.
Stress Management: Techniques such as mindfulness, meditation, and yoga can reduce stress levels and improve your mental health, which in turn benefits your physical health.
Social Connections: Maintaining strong relationships and social connections can improve mental health, which promotes better physical health habits.

Taking the first step towards improving your physical and mental health can be challenging, but it’s important to remember that small changes can make a big difference over time.

Don’t hesitate to seek support from LifeAssist and use the resources available to you. There are a team of health coaches, dieticians, biokineticists and counsellors that will support you on your journey, at no cost to you or your family.

Remember, the journey to better health is a marathon, not a sprint, and every step forward is progress.

zara2024-03-28T07:54:00+00:00

Affordable Health and Fitness

Who doesn’t need to save money these days? Supporting a healthier lifestyle doesn’t necessarily require expensive gym memberships, equipment, or high-end food products. There are numerous ways to promote physical health at no cost. Here are some ideas:

Walking or jogging: One of the most accessible forms of exercise is simply to walk or jog around your local area. It’s an excellent way to get your heart rate up, enjoy some fresh air, and explore your surroundings.

Home workouts: Utilise bodyweight exercises like push-ups, sit-ups, planks, and squats. These can be done in the comfort of your own home and can be easily adjusted for difficulty.

Yoga and stretching: There are countless free online resources for yoga and stretching routines. These practices can improve flexibility, reduce stress, and enhance mindfulness.

Stair climbing: If you have access to stairs, use them as a tool for cardiovascular and strength exercise and to build endurance and leg strength. Always take the stairs when you can.

Skipping Rope: If you have a rope, skipping is a high-intensity cardiovascular workout that can be done almost anywhere. It’s also fun and can be varied to avoid monotony.

Dancing: Put the music on and get your body moving. It’s fun, gets your heart rate up and floods your body with happy hormones.

Use technology: The internet offers a wide variety of routines that suit every size, shape and fitness level. Watch on YouTube or download apps to make exercise more enjoyable. You can also track your progress on smart devices to support your achievements.

It’s not all about exercise, here are some ideas on how to make your diet work for you:

Cook from scratch: Preparing meals from scratch, rather than relying on processed foods, can be healthier and cheaper. It allows you to control ingredients, avoiding excess salt, sugar, and unhealthy fats.

Plan meals: Planning meals in advance can help you make healthier choices and avoid the temptation of fast food. It also reduces food waste, saving money in the long run.

Portion control: Paying attention to portion sizes can prevent overeating and help you understand the amount of food your body actually needs. Wait 10 minutes to see if you are really hungry for a second portion.

Swap out foods: Opt for whole grains instead of refined ones, water instead of sugary drinks, and increase your intake of fruits and vegetables while reducing processed and high-fat foods.

Grow your own: If you have the space, growing your own vegetables and herbs can be a rewarding way to ensure you have fresh, healthy produce without the cost.

Buy in bulk: Look out for good deals and then divide into portions and freeze, if possible.

Stay hydrated: Drinking enough water is super important for health, yet it’s an often overlooked aspect of a healthy lifestyle. If your tap water is not ideal, then look for local springs or water points to collect and store water.

Get enough sleep: Adequate sleep is essential for physical health, recovery, and wellbeing. It’s also free!

Limit screen time: Reducing the time spent in front of screens can encourage more physical activity and reduce the risk of sedentary lifestyle-related health issues. It will also reduce your data bill.

Join community groups: Look for local community groups or clubs that engage in physical activities. These can be a great way to stay motivated and meet like-minded individuals.

Connect with LifeAssist: You have professional resources at your fingertips at no cost to you. Dieticians, health coaches, biokineticists, health coaches, and counsellors are available to you to support your journey and help you find ways to make being healthy fun and rewarding.

zara2024-03-28T07:51:15+00:00