2024 Aug articles Archives

Women’s Cancer Checks

Women’s Health Awareness Month is an opportunity to spotlight health issues affecting women globally. Female cancers are a critical concern due to their prevalence and the profound impact they have on women’s lives. Early detection of cancer is crucial for successful treatment. Regular screenings and being vigilant about changes in one’s body should be a priority.

Common Types of Female Cancer

Breast Cancer: Breast cancer is the most common cancer among women worldwide. It originates in the breast tissue and can spread to other parts of the body. Symptoms include a lump in the breast, changes in breast shape, dimpling of the skin, or discharge from the nipple. Regular mammograms and self-examinations are essential for early detection. Women over 40 are particularly encouraged to undergo routine screenings.

Cervical Cancer: Cervical cancer occurs in the cells of the cervix – the lower part of the uterus that connects to the vagina. It is often caused by the human papillomavirus (HPV). Symptoms include abnormal vaginal bleeding, pelvic pain, and pain during intercourse. Regular Pap smears and HPV vaccinations are critical preventive measures. Women are advised to begin Pap smear screenings at age 21 and continue regularly as recommended by their healthcare provider.

Ovarian Cancer: Ovarian cancer begins in the ovaries and often goes undetected until it has spread within the pelvis and abdomen. Symptoms can include bloating, pelvic or abdominal pain, and frequent urination. Early detection is challenging, but regular pelvic exams and awareness of family history can aid in early diagnosis.

Colorectal Cancer: Colorectal cancer affects the colon and rectum and is a leading cause of cancer-related deaths among women. Risk factors include age, a diet high in red or processed meats, and a family history of the disease. Symptoms often include changes in bowel habits, blood in stool, and unexplained weight loss. Regular screenings (colonoscopy), starting at age 50, can significantly reduce the risk through early detection and removal of precancerous polyps.

Lung Cancer: Lung cancer is one of the deadliest cancers among women, primarily due to smoking. Non-smokers can also be at risk due to factors like exposure to second-hand smoke, radon (a radioactive gas that can accumulate in your home), and other environmental toxins. Symptoms include a persistent cough, chest pain, and shortness of breath. Quitting smoking and regular health check-ups (low-dose CT scans for high-risk individuals) can drastically reduce the risk of developing lung cancer.

Prevention and Lifestyle Changes

Healthy Diet: A balanced diet rich in fruits, vegetables, and whole grains, while low in red/processed meats, can help reduce cancer risk. Foods high in antioxidants, such as berries, nuts, and leafy greens, support overall health and can help prevent cell damage.

Regular Exercise: Physical activity helps maintain a healthy weight and boosts the immune system. Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise each week.

Avoiding Tobacco: Smoking cessation is one of the most effective ways to prevent lung cancer and other smoking-related diseases. Seek support through counselling, nicotine replacement therapies, and quit-smoking programs.

Limiting Alcohol Consumption: Excessive alcohol intake can increase the risk of various cancers. Moderation is key (up to one drink per day for women is considered moderate consumption).

Regular Medical Check-ups: Routine health check-ups and screenings can catch potential issues early. Discuss with your healthcare provider the appropriate schedule for cancer screenings based on your age, family history, and risk factors.

Let’s use Women’s Health Awareness Month as an opportunity to prioritise women’s health and wellbeing. LifeAssist has confidential coaches who can discuss health concerns or answer questions you may have. They can also assist you in putting together a healthy eating and exercise plan.

zara2024-07-31T09:57:46+00:00

Get physical, together!

Our lives are intertwined with technology – computers, gaming consoles, and social media have become integral parts of our daily routines. While these advancements have brought numerous benefits, they have also introduced significant challenges to our physical wellbeing. The modern sedentary lifestyle, driven by prolonged screen time and outdoor safety concerns, is having profound effects on our health – our eyesight, posture, weight management and diabetes, and mental health concerns.

Engaging in regular physical activity is essential for maintaining overall health and countering the negative effects of a sedentary lifestyle. Here are some reasons why staying active is so important:

Improved Physical Health: Regular exercise helps in maintaining a healthy weight, improving cardiovascular health, and strengthening muscles and bones.
Mental Wellbeing: Physical activity releases endorphins, which are natural mood lifters. It can reduce symptoms of depression and anxiety, improve self-esteem, and enhance cognitive function.
Better Sleep: Exercise can help regulate sleep patterns, leading to more restful and rejuvenating sleep.
Social Interaction: Participating in group activities, whether sports or fitness classes, provides opportunities for socialising and building community connections.

With busy schedules, especially for parents, finding time for physical activity can be challenging. Here are some strategies to motivate yourself and your family to stay active:

Set Realistic Goals: Start with small, achievable goals. Whether it’s a daily walk, a quick workout, or a weekend hike, setting realistic targets can help build consistency.
Incorporate Activity into Daily Routine: Find ways to include physical activity in your daily routine. Walk or cycle to work, take the stairs instead of the lift, or have a standing desk.
Make It Fun: Choose activities that you enjoy. Dancing, playing a sport, or trying out a new fitness class can make exercise feel less like a chore and more like a fun activity.
Family Activities: Plan family outings that involve physical activity, such as bike rides, hikes, or playing a sport together. It’s a great way to bond and stay healthy as a family.
Limit Screen Time: Set boundaries for screen time, both for yourself and your children. Encourage breaks during long periods of screen use and promote other hobbies that don’t involve screens.
Create a Support System: Engage friends or family members in your fitness goals. Having a workout buddy can provide motivation and accountability.
Use Technology Wisely: Use fitness apps or wearables that track your activity levels and provide reminders to move. These tools can help you stay on track and make exercise more engaging.
Make it a Habit: Use a reward system to encourage routine and frequency. Before you know it, it will be a part of your everyday lifestyle.

Staying active doesn’t have to be a daunting task. With a little creativity and commitment, you can find enjoyable ways to keep yourself and your family healthy and active in today’s digital age. If you would like some dietary advice or support from a Biokineticist, if you are recovering from an injury, connect with the LifeAssist team. This service is free to you and your family.

zara2024-07-30T14:33:25+00:00

Five ways to maintain positive workplace relationships and Why it’s Important

Building good relationships with your co-workers is just as important for your work and career success as doing your job well. Positive relationships at work can make you happier, more productive, and more adaptable. Here are some reasons why:

Job satisfaction: Meaningful relationships are the cornerstones of happiness. Having meaningful relationships with people you work with makes you feel valued and appreciated as part of the team. Good relations with co-workers contribute to a conducive work environment

Support structure: If you are on good terms with your co-workers, you immediately have a support structure at your disposal. Life is unpredictable and it eases pressure to know that should illness or another circumstance keep you away from the office or a crisis or surprise deadline presents itself, you’ve got backup. You will be able to better handle pressure because you have others that you can rely on.

Shared experience: Your family might be very understanding and supportive of your work or career, but no one understands your workplace’s pressures and special circumstances better than your co-workers. Moral support shared between co-workers lightens the weight and promotes teamwork

Building and maintaining better relationships with co-workers takes time and effort. Try some of these tips to help you along the way:

Develop and strengthen relationships Make time to connect with your co-workers. Whether it’s a quick chat over a cup of tea, a monthly meal, or sharing lunch at your desk, these moments show that you are interested and care. This helps them feel validated and strengthens your relationships with them.

Be positive A positive attitude is one of the most contagious things in the world. Positive and upbeat people attract others and lighten the mood in the office. Keep a positive outlook by highlighting the positives and avoiding complaints. Also cultivate relationships with others that have a similar attitude.

Avoid gossiping Discussing co-workers rarely leads to anything positive or has a good outcome; gossip leads only to distrust. Don’t start gossip, and if others gossip, try to change the subject or walk away. If you are involved in conflict with someone, sort it out with them directly and don’t discuss any aspect of the situation with anyone else.

Appreciate others Always express and show others that you appreciate their help and support. Be genuine in complimenting others on their successes, and share any learnings to help them with their blind spots.

Be a good listener An unknown author pointed out that ‘silent’ and ‘listen’ are spelt with the same letters. Truly listen to what others say or tell you. You will not only understand them and their situation better, but also gain their respect and trust.

Be the co-worker that you want to have.

For additional support and advice on building, maintaining and growing work relationships, or even working on communication techniques, our LifeAssist counsellors and coaches are here to assist.

zara2024-07-30T14:39:36+00:00

Building Resilience: Grit, and Hardiness

Self-improvement often demands venturing into uncharted territories and embracing change, even when it’s tough. This journey highlights two vital qualities: hardiness and grit.

While hardiness and grit might sound like physical toughness, they are deeply rooted in mental fortitude. Mental toughness involves performing consistently under stress and pressure, closely linked to hardiness and grit. Together, these qualities form the foundation of resilience.

Hardiness is about facing extreme challenges with calm determination, while grit is the relentless focus and dedication to achieving long-term goals. Resilience blends these elements, enabling individuals to bounce back and stay on course despite setbacks

The good news is that resilience is a skill that can be intentionally developed. Here are the 3Cs to help cultivate resilience, grit, and hardiness:

Challenge
Do difficulties appear as personal flaws or opportunities for growth? Life is full of challenges, both good and bad, that happen to everyone. Self-reflection is critical for improvement, but self-blame is counterproductive. When faced with challenges, avoiding self-pity or blaming others is essential, as this hinders progress. Viewing difficulties as challenges helps maintain an open mind, learn from experiences, and seek growth opportunities instead of just seeing obstacles.

Commitment
What drives passion? What motivates one to get out of bed even if all bills are paid? Often, daily routines overshadow the need to ask what truly drives an individual. If financial concerns were off the table, what difference would one want to make in the world? Having a purpose, a cause, or a relationship to care about provides a reason to keep pushing through setbacks.

Control
In any situation, there are things one can control or influence and things one can’t. Focusing on what can’t be controlled leads to frustration and helplessness. Consider how much control exists over the economy, a boss’s behaviour, or a spouse’s interests. While some influence may be present, full control is lacking. However, one can control spending habits, actions, thoughts, and next moves. Focusing efforts on what can be controlled boosts confidence and triggers more action, leading to self-empowerment.

In our most difficult moments, we are given an opportunity to reset and determine who we are or want to be; a chance to reshape our lives.

If you would like support from a counsellor, please reach out to the LifeAssist team, and invest in some extra skillsets that can contribute to your long-term wellbeing.

zara2024-07-30T11:31:48+00:00