2024 March Articles Archives

Mindfulness for Bedtime

Getting good quality sleep can literally change your life! Everyone should prioritise getting the best rest possible to ensure both a healthy state of mind and physical recovery. Mindfulness techniques can serve as valuable tools to promote better sleep quality and overall wellbeing. Here are some practical techniques to help you unwind and drift off to sleep at bedtime:

Mindful Breathing
Focus on your breathing. Inhale slowly through your nose, hold for a few seconds, then exhale slowly through your mouth. Concentrate on the sensation of air moving in and out of your body. This helps calm the mind and relax the body.

Body Scan Meditation
Lie down in bed and close your eyes. Mentally scan your body from head to toe, noticing any tension or discomfort. As you focus on each part of your body, consciously relax and release the tension. This helps reduce physical stress and prepares the body for sleep.

Guided Imagery
Use your imagination to transport yourself to a peaceful setting, such as a beach or a quiet forest. Visualise the details of this place—the sights, sounds, and smells—and allow yourself to feel calm and serene. This technique helps distract your mind from the day’s stresses and eases you into sleep.

Mindful Listening
Play soft, ambient sounds or a guided meditation designed for sleep. Concentrate fully on what you’re hearing, allowing your mind to let go of other thoughts. This practice can help quieten the mind and is particularly useful if you find it hard to keep your mind from wandering.

Gratitude Reflection
Reflect on three things you’re grateful for from your day. This can shift your focus from worries or negative thoughts to positive ones, creating a sense of peace and contentment that can help you fall asleep more easily.

Breath Counting
Close your eyes and take a few deep breaths to settle in. Then, start counting your breaths. Count “1-2-3-4-5” on the inhale, and “6-7-8-9-10” on the exhale, then start back at one. If your mind wanders, gently bring it back to the breaths. This simple technique helps focus the mind and reduce the flurry of thoughts that can interfere with sleep.

Mindfulness is only one part of the areas of sleep hygiene that create an optimal sleeping environment. Other factors include creating a consistent sleep schedule, improving the bedroom environment, limiting screen time, mindful eating and drinking, stress management, limiting naps during the day and creating a positive bedtime routine.

It is also recommended to limit exercise to at least 1 hour before bed to let your body and heart rate return to normal. Try to be consistent with the sleeping times, and hours slept to help avoid insomnia and oversleeping

Please note: You may need to seek medical attention if you are suffering from sleep disorders, like Sleep Apnea, Restless Leg Syndrome (RLS) or Narcolepsy; mental health disorders; chronic pain; respiratory and cardiovascular, endocrine, neurological disorders; medication side effects, menopause and hormonal challenges or urinary issues.

Like any skill, mindfulness improves with practice, so be patient and consistent with these practices. If you are struggling, please reach out to LifeAssist and get coaching and counselling at no cost to you.

zara2024-02-29T12:00:35+00:00

Confronting Tuberculosis

Myth: Only poor people get TB!
Fact: Tb can affect anyone

Myth: TB is not curable
Fact: TB is treatable and curable with effective treatment and duration

TB is only one kind (lung/pulmonary TB)
Fact: TB can occur in the lungs (pulmonary TB) and outside the lungs (extrapulmonary TB)

While Tuberculosis (TB) is more commonly found in more overcrowded conditions and transmitted more easily to immunocompromised individuals, it continues to pose a significant public health challenge in the low- and middle-income countries (LMIC) globally. All it takes is a droplet of fluid from an active TB patient to transmit the disease to another person.

TB is caused by a type of bacteria that can be spread through the air when an infected person coughs, sneezes, speaks, spits or sings. It presents itself in two main forms: latent TB, where the bacterium lies inactive, and active TB where it is characterised by symptoms and contagiousness.

Latent TB is asymptomatic and not contagious, yet it holds the potential to develop into active TB, which manifests through symptoms such as persistent cough, fever, and weight loss as some of the symptoms. Active TB requires immediate medical intervention due to its contagious nature.

TB is curable with a prescribed antibiotic regimen lasting at least 6 months. The effectiveness of this treatment is heavily dependent on patient adherence, taking the medication at the same time, every day. Incomplete treatment can lead to drug-resistant strains, complicating recovery and control efforts.

Drug resistance is a critical concern in TB management. Mismanagement or misuse of TB medications can lead to multidrug-resistant TB (MDR-TB) and extensively drug-resistant TB (XDR-TB), strains that are significantly more challenging to treat, affecting not only the individual but the whole community.

There are many and varied side effects of the antibiotic medication, ranging from nausea and vomiting, dehydration, itchy skin, jaundice, and loss of appetite, which discourages the completion of the treatment program. Recovery from TB is not solely dependent on medication adherence – nutritional intake, exercise, and avoiding harmful substances play supportive roles in strengthening the immune system and aiding recovery.

The stigma associated with TB can also deter individuals from seeking timely treatment and adhering to medication regimens, further complicating control efforts. Addressing this through education and community support needs to be encouraged.

While TB is a treatable and curable disease, its management is complicated by these factors, necessitating a coordinated and informed response from both healthcare providers and the community.

If you are unwell, and cannot explain it, you are strongly advised to take a TB test to eliminate possible causes. The quicker they pick it up, the less it will have spread and the faster the treatment and recovery.

What to expect in the test: The most common test is a chest x-ray, a blood test for latent TB sputum tests for active TB, and less commonly, a skin test. Results are usually available within 48 to 72 hours.

If you, or your family have any questions about TB, treatment, adherence, dietary support or mental or emotional counselling, then please reach out to a LifeAssist health coach. Your wellbeing matters.

zara2024-02-29T10:05:04+00:00

The Skinny on Fat: Dispelling Myths and Misconceptions about Obesity

Many individuals face weight management challenges that could affect them mentally, emotionally, and physically, whether they are overweight or underweight. The issue of unhealthy weight management is far more complex than many realise, compounded by significant societal stigma. Debunking some myths about obesity could give us a better understanding of this sensitive public health issue.

Myth: Obesity is simply a result of a lack of willpower.
Fact: Obesity is a complex disease influenced by genetic, environmental, psychological, and social factors. While personal choices play a role, they are just one part of a larger picture. Hormonal imbalances, genetics, and other medical conditions can significantly affect body weight.

Myth: All individuals with obesity are unhealthy.
Fact: Health cannot be solely determined by weight. Some people with obesity may have good cardiovascular health and metabolic indicators, while others of normal weight might have poor health markers.

Myth: Eating plans (fad diet) is an effective long-term solution for obesity.
Fact: While fad diets can lead to short-term weight loss, research shows that most people regain the weight over time. Sustainable weight management often requires long-term lifestyle changes and, in some cases, medical interventions.

Myth: Obesity is only about high body mass index (BMI).
Fact: Although BMI is a widely used measure to categorise weight, it does not account for muscle mass, bone density, overall body composition, or racial and sex differences. Therefore, BMI can sometimes give a misleading picture of an individual’s health.

Myth: Physical activity is the only solution to combat obesity.
Fact: Physical activity is important for maintaining overall health, but it’s not a cure-all for obesity. Nutritional intake, mental health, sleep, and genetic factors also play significant roles in managing obesity.

Myth: Obesity does not affect mental health.
Fact: There’s a strong link between obesity and mental health conditions, such as depression and anxiety. The stigma and discrimination faced by people with obesity can also contribute to mental health issues.

Myth: We shouldn’t gain weight just because we are getting older.
Fact: As individuals age, changes in metabolism, muscle mass, and hormonal balance can significantly impact weight and body composition for both men and women. Older adults often experience decreased metabolic rates and a shift towards more fat accumulation, particularly around the abdomen, even if their dietary habits remain unchanged. Additionally, the loss of muscle mass with age, a condition known as sarcopenia, can contribute to a slower metabolism. These age-related changes make weight management more challenging, highlighting the importance of adjusting dietary intake and physical activity levels to suit the body’s evolving needs.

Myth: Cultural factors have no impact on weight.
Fact: Cultural background can have a profound impact on weight. Cultural norms around food, physical activity, and body image vary widely and can affect dietary habits, lifestyle choices, and perceptions of health. For example, in some cultures, larger body sizes are celebrated and associated with wealth and wellbeing, while thinness is highly valued in others.

Myth: Emotional eating is a rare and insignificant factor in obesity.
Fact: Emotional eating, the practice of consuming food in response to feelings rather than hunger, is a significant and common factor contributing to weight gain and obesity. It is often triggered by stress, anxiety, depression, or other emotional states and can lead to patterns of overeating and choosing high-calorie, nutrient-poor foods. Recognising and addressing emotional eating is required for effective weight management, as it involves tackling the underlying emotional issues alongside adopting healthier eating habits.

Myth: Stress has no real impact on weight gain or obesity.
Fact: Stress plays a significant role in weight management and can indeed contribute to weight gain and obesity. When stressed, the body releases cortisol, a hormone that can increase appetite and drive cravings for high-fat, high-sugar foods. Chronic stress can also disrupt sleep patterns, lead to emotional eating, and decrease motivation for physical activity, all of which can contribute to weight gain.

Whether a person, their partner, family members or community members are obese, or suffering from other weight-related issues, it is important to be compassionate and respectful of their situation, as it may be more complex than expected.

Some weight management can be impacted by simple lifestyle changes, whilst others require a multi-faceted approach that may include psychological support, nutritional counselling, and lifestyle adjustments.

If you or a family member are impacted by obesity, then reach out to LifeAssist biokineticists and nutritional experts who will gladly work with you for a healthier long-term future. Get in touch now.

zara2024-02-29T09:14:07+00:00

Shedding Light on Depression

In most cases, people living with depression are stigmatised as weak and unstable individuals. The reality is depression can affect anyone, including children and adults. Most people living with depression are high-functioning individuals. More and more ‘famous’ people are coming out to say they are living with depression to help fight the stigma around depression and other mental illnesses.

What is depression?

Depression is defined as a mental health condition that presents itself with extreme and persistent feelings of sadness, helplessness and/or sorrow (Depressive Disorder, World Health Organization, 2023). It can be a result of a severe loss, major life changes, family history, abuse, recreational drugs and other contributory factors

Depression is not a sign of weakness, curse or going crazy. It is a common health condition that can be managed effectively through medication, lifestyle modification and therapy. The important steps in managing depression are knowing the symptoms and seeking help

Symptoms and Patterns Associated with Depression

There are various symptoms of depression – some are easier to recognise than others. The common sign of depression is often a change in the person’s usual behaviour. A person suspecting that they might be depressed can look out for one or more persisting symptoms of depression that include the following:

Persistent sadness and anxiety
Loss of interest or pleasure in hobbies and activities that were once enjoyed.
Feelings of hopelessness and pessimism
Feelings of guilt, worthlessness, helplessness, self-reproach
Changes in sleeping patterns
Loss of appetite and/or weight loss, or overeating and weight gain
Decreased energy, fatigue and feeling run down
Increased use of alcohol and drugs
Thoughts of death or suicide, suicide attempts
Restlessness, irritability, hostility
Difficulty concentrating, remembering, making decisions
Persistent physical symptoms that do not respond to treatment, such as headaches, digestive disorders and chronic pain.
More prone to minor accidents and injuries
Low self-esteem

Common contributing factors to depression

There are several possible factors that can cause or lead a person to depression. It is important to note that some factors causing depression remain unknown. However, the common risk factors include one or a combination of the following:

Research shows that people with a family history of depression are more likely to develop depression themselves.
Stressful life events such as failing an exam, moving far away from friends or family, or ending a serious relationship can bring on an episode of depression.
Other medical illnesses. The stress of being ill can increase the likelihood that someone will become depressed.
People who have unrealistically high standards for themselves or suffer from a persistent inability to be satisfied with outcomes due to perfectionism have been shown to be more likely to suffer from depression.

Diagnosis

Depression is diagnosed by medical doctors by collecting medical history, including symptoms, family history, etc. Furthermore, a doctor may take blood tests to check for any underlying medical causes of depression

Treatment and Management

Commonly, doctors will prescribe antidepressants to help neutralise chemicals causing depression in the brain. These can only be taken when prescribed by the doctor and for the duration that the doctor recommends. Furthermore, it is highly recommended that help be given to improve the way a person thinks and reacts to external factors (stressors). There is also food that a person can eat that improves brain health and mood ie, fruit and vegetables, fish, nuts, eggs.

Seek professional help /Speak to someone

At LifeAssist, we have qualified counsellors who are able to speak to you in person or online to help and support you.

If you, or anyone close to you, is feeling suicidal, please get in touch with LifeAssist emergency 24-hour support,

zara2024-02-29T14:41:30+00:00