Is your lifestyle affecting your health?

In today’s busy world of heavy workloads, keeping up with friends and family and sitting in traffic for your daily recruit your health can be affected in more than ways than you may be aware of. There are simple changes you can make to improve your general health, physique and body condition.

Read on to see how your lifestyle could be affecting your health and uncover our solutions for combating these issues:

  • Poor desk posture at work
  • Lack of nutrition in your diet
  • Vision and eyesight problems

Sit up for a more comfortable work environment

Is your back arched and posture poor? Do you suffer from backache, muscle spasms and sore shoulders? Does your neck become stiff and sore? If so, this could be down to your office environment. Sitting in the same position for five days a week hunched over a keyboard or laptop can have a detrimental effect on your body composition. Sitting uncomfortably for such a long period of time in this position should be addressed immediately to avoid further strain and complications. Aggravated joints and soft tissue damage can occur when you use repetitive movements or move the head to the same side repeatedly, resulting in poor sitting and posture habits. Start by assessing your workplace ergonomics – is your chair fully adaptable so you can adjust head height, arm length and neck rest? Could the position of your computer monitor and workstation be altered? If you are experiencing these symptoms, consult your Office Manager to review your office design for HR department for support materials such as padded wrist rests.

You are what you eat

As the saying goes, you are what you eat. A healthy balanced diet will keep your body in top condition, your brain active and skin glowing. If you consume a high fat, high cholesterol diet your body will suffer in terms of your overall health, you will find it difficult to exercise and your energy levels will decrease. If you lead a busy lifestyle it’s important to fuel your body with the correct food choices. Leafy green vegetables, complex carbs and lots of protein will hugely benefit your mind and body. Check out this guide to eating healthy which you can incorporate into your daily lifestyle.

Get your eyes checked

If your nose is touching your mobile phone screen or laptop, it’s time to look at your eyesight. When was the last time you had an eye examination? You could be straining your eyesight irreparably and causing unnecessary stress and strain on your eyesight. It’s important to visit your optician every two years to check your vision, and test for any undetected eye conditions. If your eyes feel gritty, dry or excessively tired at the end of the day you may need to wear glasses or contact lenses. Your prescription will determine how bad your sight is and dependency on glasses. At the end of the day, rest your eyes by staying away from prolonged use on mobile devices and use of these before you sleep.

 

Cancer Fighting Foods

 

Cancer fighting foods

in 2014 there were 356,860 new cases of cancer reported in the UK, according to Cancer Research UK. Their research shows that about 9% of these cases could have been prevented by changes to diet. 9% may seem like relatively small amount of cases but that is over 32,000 cases of cancer that could have been prevented by some simple changes in diet. Lack of fruit and vegetables in your everyday diet is one of the leading cause of cancers attributed to dietary factors, followed by eating excess red meat and processed meats.

There are many ways to incorporate more fruits and vegetable into your diet, get creative and, somewhat adventurous, with your meal planning and you will be on the path to healthier living.

We have listed some of our favourite veggie recipes below along with the benefits of the vegetable it uses.

Potato

For a healthier version of mashed potatoes experiment with using diced callower in place of the potatoes. Lightly boil the cauliflower until soft and then mash and add additions the same way as you would with normal mashed potatoes.

Cauliflower has been shown to be in high in antioxidants that  can help prevent prostate and breast cancer.

Find out more about the connect between breast and prostate cancer here.

Carrots

Roasted carrot sticks are a delicious alternative to deep fried potatoes. Peel carrots and slice into sticks that are about about an inch and a half wide. Parboil the carrots in boiling water for 5 minutes and drain the carrots. Place the carrots in a bowl and then drizzle with olive oil, add some herbs and a splash of vinegar for a tangy flavour. Transfer the carrot sticks to a roasting plan and roast in the oven at gas mark 6 for about 20 minutes.

The beta carotenes in carrots not only give them their orange colour but they also help fight against a large variety of cancers including lung cancer.

Find out more about lung cancer and it’s treatments at the LOC.

Kale

Add kale to fresh salads for a crunchy mouth feel that has been shown to inhibit tour growth. Some varieties of kales can be quite bitter and require some form of cooking, however curly kale makes for a tasty addition to salads.

If you don’t like the taste of kale but want to get the health benefits of it, and you have access to a juicer, try a mixture of grapes and kale.  Red grapes are great at masking the kale taste and also have anti cancer befits of their own.

Find out more about the health benefits of kale here.

Seasonings

Use more seasonings! Chilli peppers, garlic and turmeric have anti-cancer, immune building and anti-inflammatory properties respectively, adding more of these to your everyday dishes will have positive health effects.

Speak to your doctor or a nutritionist if you have questions about foods that could be helpful to your overall well being.  Your local health food store may also be able to offer guidance as to how to incorporate more cancer fighting foods into your diet.

Are you smoking yourself to death?

Although we are well educated on the effects of smoking through advertising on cigarette packets and campaigns by our health boards, there is a still majority of the population who refuse to accept the consequences of smoking on our bodies. From emphysema, cancer, diabetes and heart disease, the list of fatal conditions passed on by smoking fumes are endless. However, the good news is that any damage done to your body can be rectified in some way – only if the damage is not too far gone. If you are considering quitting smoking check out our list of conditions that are caused by smoking which you could develop – this may make you change your mind.

Heart Disease

There is scientific evidence to prove that Cardiovascular disease can be brought on by smoking. Conorary heart disease and stroke are just some of the effects of smoking frequently. It damages the lining of your arteries leading to fatty material building up and narrowing the artery. As a consequence, you will be at high risk of a heart attack or stroke. Coupled with a sedentary lifestyle and poor diet, this combination could have serious effects on your mortality and lead to further health complications.

Cancer

There are many types of cancer which can occur in the body as an effect of smoking. Although these differ, it’s important to understand how smoking can affect your organs, skin and overall health. Fumes pollute your body in irreversible ways causing damage to your quality of life. As a result of persistent smoking, you may develop cancers such as a Gastrointestinal Tumour.  Find out about what your symptoms may mean, treatments and prevention here. By cutting down your intake of cigarettes or ceasing to smoke altogether, you could make a substantial difference to your health and prognosis of such diseases.

Respiratory diseases

Lung disease is a condition that is caused by smoking damage to your airways and small air sacs. Emphysema, chronic bronchitis and many other diseases can be contracted as a result of smoking.   Chronic Obstructive Pulmonary Disease is the collective group name for these conditions. Symptoms include breathlessness, chronic wheezing, tiredness, physical exhaustion and frequent chest conditions. The likeness of contracting this disease increases if you smoke – the lungs become inflamed, damaged and narrowed. Although the condition can affect those who do not smoke, COPD is mainly caused by smoking.

To seek advice on quitting smoking or to speak to someone if you experience any symptoms mentioned, make an appointment at your doctor’s surgery or call NHS24.

 

 

Have a dodgy bladder? try out these exercises

There’s exercises out there for your bum, your legs, your arms etc etc! Your bladder itself is a muscle so you can exercise this too! Childbirth, old age or genetic all contribute to having problems with your bladder. 25% of women have problems with incontinence but with a few simple crucial moves you can have some relief!

So if you’ve got a dodgy bladder, give some of these a go and hopefully you’ll see an improvement!

 

Kegels Exercises

I’m sure you’ve heard this before, everyone talks about Kegels but most people perform them wrong. Look into proper techniques a bit!

Pelvic Floor Ball Squeeze

Sit up straight, lift your head and your chin so its parallel to the ground and make sure your shoulders are in line with your hips. Put an exercise ball in between your legs and squeeze the ball. Do this for 10 seconds or so and repeat this 10 times. This strengthens the inner thighs and abs with help the pelvic floor muscles too. If you’re looking for an exercise ball you can use a pillow instead.

Elevator Lunge

Check out how to do this one! quite a challenging one, but one of my favorites! You also don’t need the equipment shown in the video.

Pelvic Floor Activators

 

Do 3 sets of 20 with a 10 second break between each set. Do this 5 times a week.

Squats With Pulse

Keep your feet shoulder width apart and point your toes slightly outward. Lower yourself down into a squat position and tilt your pelvis forward a bit. This will help engage those pelvic floor muscles. Pulse up and down an inch or two and do this 10 times exhaling as you contract the muscles.

Plus squats are a great exercise to strengthen your leg and give yourself a big butt!

C Curve Abdominal Contraction

 

Running

If you’ve got a dodgy bladder you might think running isn’t feasible.
However just a little change can really help improve those pelvic muscles, try imagine yourself running in more of a ski jump position.

Further help with a dodgy bladder

There are experts out there like LUA who can help with problems like a dodgy bladder. They have a team of nine consultant urologists who are well experienced and experts in various fields.  The close knit team are your best bet at finding the highest standard of urological care!