2024 June Articles Archives

Health-conscious twist to chocolate

We should be able to enjoy the finer things in life whilst maintaining a balanced approach to your health. Chocolate, especially dark chocolate, is not just a treat; it offers several health benefits when consumed in moderation. Here are some of the advantages:

Rich in Antioxidants: Dark chocolate is loaded with powerful antioxidants like flavonoids which can help combat oxidative stress and reduce inflammation.
Heart Health: Consuming moderate amounts of dark chocolate can improve blood flow, lower blood pressure, and reduce the risk of heart disease.
Mood Booster: Chocolate can stimulate the production of endorphins, the brain’s natural feel-good chemicals, and contains serotonin, a neurotransmitter that acts as an antidepressant.

Tips for a Healthy Chocolate Day

Choose Dark Chocolate: Opt for dark chocolate with at least 70% cocoa. It has less sugar and more antioxidants compared to milk chocolate.
Watch Your Portions: Enjoying chocolate in small amounts can help satisfy your cravings without overindulging. Aim for a serving size of about 1 ounce (28 grams).
Pair with Nuts and Fruits: Combine dark chocolate with a handful of nuts or some fresh berries. This not only enhances the flavour but also adds nutritional value.
Incorporate into Balanced Meals: Use dark chocolate in healthy recipes such as smoothies, oatmeal, or as a topping for Greek yoghurt.

Healthy Chocolate Recipes

Dark Chocolate and Berry Smoothie

1 cup almond milk (or normal milk)
1 banana
1/2 cup mixed berries
1 tablespoon cocoa powder
1 square of dark chocolate (70% cocoa or higher), grated

Blend all ingredients until smooth and enjoy a delicious, antioxidant-rich smoothie.

Chocolate-Covered Almonds

1 cup raw almonds
100 grams dark chocolate (70% cocoa or higher), melted

Dip almonds in melted chocolate and place them on a parchment-lined tray. Allow them to cool and harden. Store in an airtight container for a healthy snack.

Don’t forget to eat mindfully. Savour each bite, pay attention to the flavours and textures, and eat slowly. This can enhance your enjoyment and help you recognise when you are satisfied, preventing overeating.

Connect with a dietician to create your personalised eating plan at no cost to you!

zara2024-06-07T08:34:18+00:00

Men’s Health Check-in

Men’s health encompasses a broad range of issues, each requiring attention and proactive management. By raising awareness and encouraging regular health check-ups, healthy lifestyles, and open discussions about health, we can significantly improve the quality and longevity of men’s lives. Let’s use Men’s Month as an opportunity to prioritise men’s health and wellbeing. If you’re a man or have men in your life, take this opportunity to discuss these 10 health issues and arrange regular check-ups and healthy habits.

Cardiovascular Health

Heart disease is the leading cause of death among men worldwide. Factors such as high blood pressure, high cholesterol, and smoking significantly increase the risk. Men can improve their heart health by adopting a balanced diet, regular exercise, and routine check-ups to monitor blood pressure and cholesterol levels. Quitting smoking and reducing alcohol consumption are also crucial steps.

Mental Health

Mental health issues, including depression and anxiety, are often underreported among men due to stigma and cultural expectations. Men are less likely to seek help for mental health problems, which can lead to severe consequences, including substance abuse and suicide. Encouraging open conversations, reducing stigma, and promoting professional counselling can make a significant difference.

Prostate Health

Prostate cancer is one of the most common cancers in men. Regular screening, especially for those over 50 or with a family history of prostate cancer, is vital for early detection and treatment. Symptoms like difficulty urinating or frequent urination should not be ignored.

Diabetes Management and Prevention

Type 2 diabetes is a growing concern among men, often linked to obesity and sedentary lifestyles. Regular physical activity, maintaining a healthy weight, and a diet rich in fruits, vegetables, and whole grains can help prevent diabetes. Men should also monitor their blood sugar levels, especially if they have a family history of the disease.

Testicular Health

Testicular cancer is relatively rare but typically affects younger men. Regular self-examinations can help detect any unusual lumps or changes early on. Men should not hesitate to consult a doctor if they notice anything unusual.

Sexual Health

Sexual health issues, including erectile dysfunction and sexually transmitted infections (STIs), can significantly impact a man’s quality of life. Safe sex practices, regular medical check-ups, and open communication with healthcare providers about sexual health are essential.

Weight Management and Physical Fitness

Obesity is a significant risk factor for many health issues, including heart disease, diabetes, and certain cancers. Men should aim for regular physical activity, such as walking, running, or gym workouts, combined with a healthy diet. Setting realistic fitness goals and finding enjoyable activities can help maintain motivation.

Bone Health

Osteoporosis is often considered a women’s issue, but men are also at risk, particularly as they age. Weight-bearing exercises, sufficient calcium and vitamin D intake, and avoiding smoking and excessive alcohol can help maintain bone health.

Sleep Disorders

Sleep apnea and other sleep disorders are prevalent among men and can lead to serious health problems like heart disease and diabetes. Maintaining a regular sleep schedule, reducing caffeine and alcohol intake, and seeking medical advice for persistent sleep issues are important steps.

Skin Health

Men often neglect their skin health, leading to issues like skin cancer, especially melanoma. Using sunscreen, avoiding tanning beds, and regular skin check-ups can prevent skin damage and catch cancer early.

Lifessist have confidential coaches that can discuss health concerns or answer questions you may not be comfortable discussing. Please get in touch.

zara2024-06-02T08:47:14+00:00

Being an Involved dad

Statistically, only about 1/3 of children are being raised by both parents in South Africa. A child needs the love, guidance, and presence of both parents to thrive. While the role of mothers is often highlighted, fathers play an equally vital part in the development of their children. The unique contributions of each parent complement one another, creating a balanced and supportive environment for the child’s growth

Being an involved dad means more than just being physically there. It involves active engagement in your child’s life, from participating in daily routines to being emotionally available. Studies show children with involved fathers are likelier to excel academically, exhibit healthy behaviours, and develop strong social skills.

We can be more present by focusing on:

Quality Time: Dedicate time each day to interact with your children without distractions.
Active Listening: Show genuine interest in their thoughts and feelings.
Consistency: Establish and maintain routines that provide stability and security.

One of the significant challenges modern fathers face is balancing professional responsibilities with family commitments. Achieving this balance requires thoughtful planning and prioritisation. You can:

Set Boundaries: Clearly define work hours and family time to prevent overlap.
Flexible Working: Explore options like remote work or flexible schedules.
Delegation: Share household responsibilities with your partner to lighten the load.

Active parenting is about being involved in all aspects of your child’s life, from education to extracurricular activities. It creates a deeper connection and supports your child’s development. You can engage more:

Participate in School Activities: Attend parent-teacher meetings, school events, and help with homework.
Encourage Hobbies: Support and engage in your child’s interests and hobbies.
Play Together: Spend time playing games or engaging in activities that your child enjoys.

Fathers play an important role in modelling emotional intelligence and resilience. Demonstrating these qualities helps children develop their own coping skills and emotional awareness. You can be conscious to:

Express Emotions: Show your children that it’s okay to express feelings and discuss emotions openly.
Problem-Solving: Demonstrate healthy ways to handle stress and solve problems.
Empathy: Teach empathy by showing understanding and compassion towards others.

Reach out to LifeAssist who can help with family issues and legal opinion to support the mental, emotional, and physical wellbeing of both parents and children.

zara2024-05-31T10:12:58+00:00

The Fine Line Between Anxiety and Stress

Stress and anxiety are both emotional responses, representing how we feel when faced with a real or perceived challenge. Understanding the differences and similarities between the two can help in managing them effectively.

Anxiety is characterised by persistent, excessive fear or worry that doesn’t go away, even in the absence of an actual stressor. Often centred around “What if?” scenarios, anxiety can be a common reaction to stress. It manifests through nervousness, fear of negative consequences, worry about the future, feeling out of control, and uncertainty.

Anxiety can come-and-go in response to an immediate, or specific situation – e.g. ‘What if I can’t pay my debt?’ or ‘What if I don’t meet this deadline? ‘. But anxiety can also be ever-present, with persistent feelings of worry or uneasiness across many aspects of a person’s life – i.e. generalised anxiety.

In contrast, stress is triggered by an actual situation or external challenge, focusing on “What is” happening. When you feel capable of meeting the demands, you experience “good stress,” also known as eustress. However, when the demands overwhelm you, it leads to “bad stress” or distress.

Short-term stress can arise from situations like being late for a meeting, facing an urgent deadline, dealing with an unexpected expense, needing to adapt to change, or using a new app.

Long-term stress, on the other hand, can stem from dealing with complex issues like a chronic illness, caring for a needy child, experiencing abuse, or experiencing discrimination.

Although anxiety and stress are different, they share similar symptoms:

Mentally, both can cause irritability, anger, a depressed mood, sleep challenges, or cause you to withdraw from socialising.
Physically, they can lead to tiredness, muscle pain, headaches, digestive issues, high blood pressure, a weakened immune system, and lower libido.
In the workplace or classroom, stress or anxiety often manifests through procrastination, avoidance, forgetfulness, an inability to focus, mistakes, conflict, and performance management issues. These responses can hinder productivity and overall wellbeing which can feed into even more stress and anxiety.

Unhealthy coping mechanisms for stress and anxiety include substance abuse, unhealthy eating choices, and risky behaviour.

Healthy ways to build capacity to meet demands involve engaging in physical activity, maintaining a healthy diet with plenty of water, expanding your support network, ensuring good sleep hygiene, and achieving a work-life balance. Mindfulness practices such as breathwork, relaxation techniques, and meditation can also be beneficial.

It is important to seek professional help if stress or anxiety starts to affect your day-to-day functioning, mood, health, relationships, or work-life.

Remember, managing stress and anxiety is not just about coping with the present but also about building resilience for the future. Taking proactive steps can lead to a healthier, more balanced life.

You are not alone.

Stress and anxiety are the most common reasons for seeking help through the Employee Wellbeing Programme. In this fast-paced world it is inevitable that you will face many stressful challenges and demands.

Reach out to LifeAssist for professional counselling or coaching to build stress mastery skills and learn how to recognise and overcome anxiety.

zara2024-06-02T09:20:12+00:00