Your Wellness - Body Archives

Different Types of Rest

We often associate rest with simply getting enough sleep. While sleep is very important, true rest goes far beyond catching some zzz’s. Rest is about restoring the body, mind, and spirit, ensuring we function at our best.

Understanding the different types of rest and incorporating them into our lives is key to maintaining overall wellbeing. Let’s dive into the seven types of rest that can help us feel rejuvenated and balanced.

1. Physical rest is the most obvious type of rest that comes to mind. It involves giving your body the necessary downtime to repair, recharge, and refuel. There are two types of physical rest:

Passive physical rest, is the rest we get through sleep or taking a nap.
Active physical rest, such as gentle activities like yoga, stretching, or taking a leisurely walk. This type of rest allows the body to release tension and increase circulation, promoting overall relaxation.

Why it’s important: Without proper physical rest, you may feel fatigued, experience muscle soreness, and struggle with basic tasks due to a lack of energy.

2. Mental Rest requirement arises when we lie awake at night, unable to switch off our racing mind? We often experience mental clutter and cognitive overload due to our busy work schedules, constant decision-making, and overthinking.

Simple ways to take mental breaks throughout the day include taking short breaks between tasks, practising mindfulness, or setting boundaries with your work hours to avoid burnout.

Why it’s important: Mental rest helps to restore clarity, creativity, and focus, which in turn improves productivity and problem-solving abilities.

3. Sensory Rest in this digital era means we’re constantly bombarded with sensory stimuli—screens, notifications, noise, and bright lights all add up to sensory overload. Sensory rest involves reducing these inputs and giving your senses time to recover. Taking time to unplug, dimming the lights in the evening, and spending quiet moments away from technology are examples of how you can achieve this type of rest.

Why it’s important: Continuous sensory overload can lead to irritability, stress, and difficulty concentrating. Sensory rest can significantly benefit our nervous system and overall mental state.

4. Emotional Rest Whether it’s stress, sadness, anger, or even joy, carrying unprocessed emotions can be exhausting. Emotional rest involves finding safe spaces to express and share your true feelings without fear of judgement.

Speaking to a trusted friend, or counsellor, or journalising your thoughts can help offload emotional burdens.

Why it’s important: Emotional rest helps maintain emotional balance and supports mental health, preventing feelings of overwhelm and burnout. It allows us to process and release the feelings we often suppress throughout the day.

5. Social Rest Peopled out? Social rest is about taking a break from too many social engagements or interactions or people who drain your energy and surrounding yourself with individuals who uplift and support you. It’s about finding the right balance between socialising and spending time alone to recharge. Recognising when you need solitude or the company of nourishing people is key to achieving social rest.

Why it’s important: Without social rest, you may feel emotionally depleted and disconnected from meaningful relationships.

6. Creative Rest is particularly important for anyone involved in problem-solving or innovation. It entails giving your brain space to appreciate beauty, whether through art, nature, music, or even just a change in scenery. Spending time outdoors, visiting a gallery, or engaging in activities that inspire you can renew your creative energy.

Why it’s important: Creative rest restores the brain’s ability to think freely and creatively, which is essential for innovation and personal growth. This type of rest allows your mind to recharge and be open to inspiration.

7. Spiritual Rest involves reconnecting with your sense of purpose and meaning in life. For some, this may involve prayer, meditation, or time spent in nature. For others, it may mean contributing to a cause greater than themselves, through volunteering or acts of kindness.

Why it’s important: Without spiritual rest, you may feel lost, disconnected, or unfulfilled in life. Spiritual rest helps you feel grounded, peaceful, and aligned with your values.

We should try to make it a habit to recognise where we are depleted and consciously seek out the type of rest that will restore balance. Incorporating small, intentional periods of rest into your daily routine can have a profound impact on your mental, emotional, and physical health.

So, the next time you feel drained, ask yourself: what kind of rest do I really need? By prioritising all types of rest, you can live a healthier, more balanced life, where wellbeing isn’t just about surviving—but thriving. Call LifeAssist for support or to offload emotional burdens to help you achieve a more restful happier life.

zara2024-09-26T11:32:32+00:00

10 Tips to Refresh Your Heart Health

A proactive approach to heart health is essential. Embrace the ‘Spring-fresh’ season by making small but significant changes to your routine. Here are some top tips:

Start with a Check-Up: Begin the season with a comprehensive heart health check-up with your medical doctor. Typically the check-up would involve a physical exam, including measuring your blood pressure, checking your pulse, listening to your heart with a stethoscope and examining your overall physical condition. Blood tests to check your cholesterol levels and blood sugar may also be done. This helps to identify any risk factors and provides a baseline for your heart health journey.
Incorporate More Physical Activity: Spring is the perfect time to get moving outdoors. Aim for at least 150 minutes of moderate exercise per week, such as brisk walking, cycling, or swimming. A biokineticist can help tailor an exercise programme suited to your needs.
Focus on Heart-Healthy Foods: Refresh your diet with plenty of fruits, vegetables, whole grains, and lean proteins. Reducing salt, sugar, and unhealthy fats is key. Consult a dietician for a personalised meal plan.
Stay Hydrated: As temperatures rise, it’s important to increase your water intake. Staying hydrated supports overall cardiovascular function and helps manage blood pressure.
Manage Stress: Chronic stress can negatively impact your heart. Practice mindfulness, meditation, or yoga to manage stress levels.
Get Enough Sleep: Quality sleep is really important for heart health. Aim for 7-9 hours per night and maintain a consistent sleep schedule to support cardiovascular wellbeing.
Monitor Blood Pressure and Cholesterol: Regular monitoring can help you make necessary adjustments to your lifestyle or medications.
Limit Alcohol and Quit Smoking: Both alcohol and smoking are major risk factors for heart disease. Cutting back on alcohol and quitting smoking can significantly improve your heart health.
Watch Your Weight: Maintaining a healthy weight reduces the strain on your heart. Incorporate regular physical activity and balanced meals to manage your weight effectively.
Stay Socially Connected: Meaningful relationships are vital for emotional wellbeing, which directly impacts your heart health. Engage in activities with friends, join a community group, or participate in outdoor fitness classes. Staying socially active can reduce stress and improve overall heart health.

Don’t let your journey start and stop in Spring – Take advantage of digital tools to monitor your heart health and make lifestyle changes. Many apps offer features such as tracking your exercise, and monitoring your diet. These resources can help you stay on top of your goals with convenience and ease.

LifeAssist has these proactive services available to you at no cost. Reach out to a health coach, biokineticist (for exercise plans or injury recovery) or a dietician to support you on your heart-healthy goals.

zara2024-08-30T11:43:03+00:00

Corporate Wellness Week

The first week of July is Corporate Wellness Week – an opportunity to raise awareness of creating a healthy work environment. We know that your health matters and have invested in an employee assistance programme to provide you with the tools, knowledge, and opportunities you have earned as valuable employees. Here are some tips to consider building into your daily office life:

Stay Physically Active. Take regular breaks—stand up, stretch, and move around every hour. Use stairs instead of the lift, walk during lunch breaks, or deskercising (see video below) Aim for at least 30 minutes of moderate physical activity most days of the week.

LifeAssist has a team of biokineticists who can personalise an exercise routine for you or suggest injury exercises for recovery or pain management.

Create an Ergonomic Workspace. Checkout the video (above) to help you set up your workstation for maximum comfort and to prevent strain and injury. Keep your space neat and tidy to help you focus and stay organised.

Eat a Balanced Diet. Pre-Pack your lunch and Healthy Snacks” to maintain high energy levels during the day. Don’t forget, the dieticians are available to customise an eating plan for you at no cost.

Stay Hydrated. Limit intake of sugary drinks and caffeine. Keep your water bottle on hand to ensure you drink plenty of water throughout the day.

Manage Stress. If you are feeling under pressure, stressed by a situation, or triggered – take a moment to take a break, take a break and grab a cup of tea/coffee/water, go for a walk outside to balance overwhelming emotions. The team at Health 24/7 is ready to work through these coping techniques with you.

Be Kind to Yourself: Practice self-compassion by treating yourself with the same kindness you would offer a friend. Make sure you are using positive self-talk with yourself. You CAN do this!

Set Realistic Goals: Break tasks into smaller, manageable steps and set achievable goals to avoid feeling overwhelmed. If you are looking for ideas on goal setting or setting boundaries, connect with a health coach.

Stay Connected. Build and maintain strong relationships with family, friends, and colleagues. Engage in social activities and seek support when needed. Check out any social or run/walk clubs you can join. If you are feeling lonely or depressed, reach out to a counsellor—you can chat with them online or in person.

Manage Money Matters. Stay on top of your finances, including budgeting, investments, savings, and retirement goals. If you are struggling, contact a financial coach to discuss ways to achieve financial freedom.

These are just some things to consider this Wellness Week. Have a look at other sections of this website with so many resources to support you and your family and to connect with your wellbeing. We look forward to supporting you in whatever way possible.

Your wellbeing matters!

zara2024-06-30T16:26:27+00:00

The Truth about Alcohol Abuse

Whilst the clinking of glasses often signifies celebration, there is a darker side of alcohol that often goes unnoticed until significant damage is done. Use of alcohol is often tied to social acceptance and cultural norms – prohibited in some cultures and promoted in others.

Many people feel that they can drink responsibly without placing themselves or others at risk, but there is a fine line between use and abuse of alcohol – when crossed it can be a slippery slide into dependency and addiction. It’s time for us to take a good look at this sensitive topic and consider how it impacts our lives directly and indirectly.

The hidden price

Alcohol abuse doesn’t just wreak havoc on physical health – think liver damage, heart disease, and a weakened immune system – but also takes a toll on mental wellbeing. Anxiety, depression, and cognitive impairments are often exacerbated by excessive drinking. Relationships crumble, careers falter, and personal dreams fade into the background as alcohol takes centre stage.

The deceptive escape

Many turn to alcohol as an escape from life’s pressures, but this relief is fleeting. The temporary numbness is a deceptive mask, hiding deeper issues that only worsen over time. What begins as a coping mechanism can quickly spiral into dependence, trapping individuals in a vicious cycle of abuse.

The path to recovery

Breaking free from alcohol abuse requires courage and support. Recognising the problem is the first step. From there, seeking help—whether through friends, family, or professional services—can start the process to recovery. There’s no shame in asking for help; in fact, it’s a testament to one’s strength and determination to reclaim their life.

A brighter tomorrow

Imagine a life where your health thrives, relationships flourish, and your mind is clear. This isn’t a distant dream but a reachable reality. By addressing alcohol abuse head-on, you can unlock a future filled with genuine joy, unclouded by the haze of alcohol.

The journey may be challenging, but the destination—a life of true wellbeing—is undeniably worth it. Reach out to a LifeAssist Counsellor today.

Cheers to a healthier, happier you!

zara2024-06-30T13:54:25+00:00

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

Catch your breath – kicking the habit of smoking and vaping

As World No Tobacco Day approaches, a pressing issue captures our attention – the dramatic rise in e-cigarette usage among youth. While efforts have traditionally aimed at curbing tobacco consumption, the allure of vaping among adolescents and young adults presents new challenges.

Many teens are drawn to vaping due to its modern appeal and the variety of sweet, candy-like flavours that mimic everything from fruit to soft drinks, making it particularly attractive. Unlike cigarettes, vaping can be odourless, and its smoke leaves no trace – allowing young people to use the devices in schools without fear of being caught.

Vapes have been touted by their makers and some in the medical field as a healthier alternative to cigarettes and as a way to help smokers give up the habit. In recent years, however, there has been growing evidence that e-cigarettes can harm a person’s health in many ways.

Nicotine, the primary addictive, plays a significant role in dependency. It prompts the brain to crave more, leading to increased consumption over time to achieve the same feelings initially provided by smoking. This addiction cycle is exacerbated by nicotine’s role in enhancing plaque build-up in arteries, potentially leading to severe cardiovascular diseases such as heart attacks or strokes.

Some of the substances inhaled during vaping are extremely toxic. Metals like lead, chromium, and nickel, often released from the heating coils of vaping devices, can accumulate in the body, potentially leading to lung, liver, immune system, brain damage, and various cancers.

Discovering that children as young as 12 are vaping can be shocking for parents. This scenario often uncovers a deeper issue of nicotine addiction, which many young users are mentally unprepared to handle. It’s important to use these instances as educational opportunities about the effects of addiction and to support youth through their journey.

Quitting vaping, like quitting traditional smoking, requires determination, the right resources, and ample support:

1. Set a quit date: Choose a concrete day to start a smoke-free life.
2. Identify Triggers: Recognise and plan for situations that incite vaping urges.
3. Nicotine Replacement Therapy (NRT): Utilise patches, gum, or lozenges to manage withdrawal.
4. Hydration: Keep a water bottle handy – sipping helps to curb cravings.
5. Support Network: Lean on family, friends, or support groups for encouragement.
6. Stay Busy: Engage in hobbies or physical activities to distract from cravings.
7. Counselling: Consider professional help to address addictive behaviours and explore coping strategies for any potential underlying mental health issues.
8. Celebrate Success: Recognise and reward each milestone.
9. Financial Incentives: Keep track of money saved from not purchasing vaping products.
10. Self-Compassion: Be forgiving and stay committed to quitting.

Counselling and coaching can assist individuals in breaking free from the cycle of nicotine addiction and mitigate the associated health risks. Support from LifeAssist is just a call away – for you and your family, at no charge to you. You’ve got this!

zara2024-05-02T13:49:31+00:00

Let’s Talk: Are you sitting comfortably at work?

Looking after your wellbeing at work involves a combination of healthy eating, regular movement, and mindful lifestyle choices – especially if you spend six or more hours a day sitting at a workstation.

Sitting for long hours without any proper movement in the workday places you at risk of a ‘sedentary lifestyle’. People who are sedentary are more prone to musculoskeletal injury, eye strain, mental fatigue, sleep disorders, anxiety, or mood disorders, and chronic health conditions, like heart disease, stroke, or diabetes.

What can you do about it?

Stay active

Aim to stand up or walk around for a few minutes every hour.
Take the stairs and the long way around to bathroom breaks, or meetings, when possible.
Try a short bout of exercise, like a 10-minute walk during a break, or follow the ‘DeskErcise’ routine daily. Download an exercise guide to get started.

WATCH THE DESKERCISE VIDEO

Organise your workspace

Set up your workstation to support good posture and boost productivity. Watch the Biokineticist Carlos Jacobs ‘NEW’ video. Proper ergonomics can help to prevent eye strain, muscle strain, and pain. In turn, you can expect more energy and better focus.

WATCH THE ERGONOMICS VIDEO

Eat healthily at work

Bring or order healthy, balanced meals to avoid the temptation of fast food or snacks. Include a good mix of protein, fibre, and healthy fats.
Limit sugar and refined carbs as these can spike your blood sugar levels, contributing to weight gain and increasing diabetes risk.

Stay hydrated

Keep a water bottle at your desk and drink plenty of water throughout the day, which can help control hunger and maintain energy levels.

Monitor your health

Consider using apps or devices that remind you to move and track your food intake.
Keep track of your health metrics with regular screening – especially if you have a family history of heart disease or diabetes. Rising blood sugar is a warning sign of Type 2 Diabetes. If you find out early enough – at the pre-diabetes stage – the risk can be reversed by adopting healthier lifestyle habits. Learn more about Diabetes.

Protect mental wellbeing

High-stress levels can affect blood sugar. Manage stress better by practicing mindfulness or meditation, or simply spending some break time socialising.
Ensure you get adequate quality sleep. Poor sleep negatively impacts your state of mind, and your metabolism, which can increase your diabetes risk.

Make the move to discover what will work well for you. Reach out to LifeAssist to speak to a Health Coach and take it a step further by booking an appointment with a dietician or biokineticist – a personalised diet and exercise plan is waiting for you, at no cost.

zara2024-05-03T08:44:05+00:00

5 Deskercises

WATCH THE VIDEO: Carlo shows us 5 ‘Desk’ercises. (4 mins)

You can download and print more exercises here.

DOWNLOAD EXERCISES HERE

zara2024-05-02T15:10:23+00:00

Ergonomics

WATCH THE VIDEO: Carlo teaches us about Ergonomics and the NEW principle. (4 mins)

zara2024-05-02T15:11:28+00:00

Set up an optimal eating plan

Staying at optimum productivity during an 8-10 hour commute and workday is a challenge for almost everybody. Whether you are avoiding the afternoon slump, are pre-diabetic, or are diabetic and on a treatment plan, you could benefit from a healthy structure to your day to avoid unnecessary health risks.

A typical timetable for movement, meals, snacks, and hydration involves balancing your workload, stress, activity and nutrient intake to manage blood sugar levels effectively throughout the day.

Here’s an example of a structured plan:

Typical Daily Timetable

Breakfast (7:00-8:00 AM)

What to eat: A balanced breakfast that includes high-fibre, low glycaemic index carbohydrates, healthy fats, and protein. Example: Oats and a side of berries. Wholewheat toast with avocado. Avoid all cereals as they are high in sugar and sodium.
Hydration: Start with a glass of water.
Movement: Consider ways of adding physical activity to your commute by parking further away, getting off at a bus stop and walking the rest of the way (where safe) or arriving early to stretch, or doing a mini workout.

Mid-Morning Snack (10:00-11:00 AM)

What to eat: A light snack that’s low in sugar. Example: A small apple with a handful of nuts. Provita and cottage cheese with tomato. (Limit your salt)
Hydration: Water or herbal tea. Limit coffee dairy and sugar – try to move to black coffee.
Movement: Take a break and walk the stairs, the long way around to a bathroom break, or stretch it out (<link to deskercise>)

Lunch (12:30-1:30 PM)

What to eat: Include lean protein, complex carbohydrates, and lots of vegetables. Example: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, and a vinaigrette dressing.
Hydration: Water.
Movement: Go for a brisk 10 min walk.

Afternoon Snack (3:30-4:00 PM)

What to eat: Something protein-rich to keep energy levels stable. Example: Greek yoghurt with a sprinkle of chia seeds, or Hummus and veg sticks, or biltong, or a hard-boiled egg. Avoid looking for something sugary as this will spike your blood levels
Hydration: Water, tea, or an unsweetened iced tea.
Movement: Stretch it out with your deskercise routine <link> and take the long way around to have a brief chat with friends while you make your tea

Dinner (6:30-7:30 PM)

What to eat: Similar to lunch, focus on protein, complex carbohydrates, and vegetables. Example: Fish, baby potatoes, and steamed vegetables. Avoid processed food like pasta sausages or refined carbs like white bread.
Hydration: Water or sparkling water with mint and lemon – pour it into a nice glass.
Movement: Meet up with friends or family at the gym, or head out to a park for a walk or jog before dinner. 45 mins of fast-paced activity 3-4 times a week is recommended and will give you that endorphin reward. Avoid exercising after dinner as you need to allow your body to relax before bed.

Evening Snack (if needed) (9:00 PM)

What to eat: A very light snack if you’re feeling hungry or if your blood sugar levels are a concern. Example: A few slices of avocado or a small serving of cottage cheese.
Hydration: A cup of herbal tea (preferably chamomile which has calming properties) or water before bed.

Managing your day optimally involves a combination of strategic planning, lifestyle adjustments, and a motivated mindset.

This plan serves as a guideline and example of a sustainable wellness programme. If you have health concerns, it is vital to seek professional medical advice before making any changes to your diet or exercise plan.

If you have a clinical condition, like diabetes, you may need medication and special dietary requirements to maintain blood sugar levels and sustain your overall health.
If you have a pre-existing injury or health condition, you may need to adjust the frequency and intensity of exercise.

Call LifeAssist now to make an appointment with a Dietician or Biokineticist to create your personalised eating and exercise plan – at no cost to you.

zara2024-05-02T14:55:18+00:00

Your Wellness – Body