DR FRANCA BLOG

THINK FIT

Think F.I.T.

To make physical improvements, you need to work your body harder than usual. This is referred to as the overload principle. As your body becomes more conditioned, you need to increase the frequency, intensity, or time of your workouts in order to continue improving your fitness level.

Frequency: How often you exercise. For beginners, consider starting with 2-3 sessions per week.

Intensity: How hard you exercise. For example, the pace you walk or run, the amount of weight you lift, or your heart rate count.

Time: How long you perform an activity. ‘Time” can also refer to the number of sets or repetitions you perform in weight training.

KEEPING A COOL HEAD AT WORK.

ANGER Management

Did you know that in the average office, tempers flare every 60 minutes? Or were you too busy having an argument with that annoying colleague from accounts to notice?

Sometimes it gets even more serious. According to statistics, one in five people are now attacked or seriously verbally abused at work. As more people are going back to work after a long stay at home because of the pandemic, it is a good idea to keep a cool head. Many people are getting angered easily and the level of tolerance has declined but all in all it is good idea to remember that no situation lasts forever and that things will surely get better. Try to keep a cool head when others are loosing theirs and when some one is making you angry, try to walk away from the situation and give youself a ten minute break to calm down from the situation. That way you will avoid being angry and continue to put in your best at work.

Happy Easter.

Happy Easter to everyone. Easter is a time of renewal and a time to spring clean your life. It is a time to make out for family and not just a time to eat Easter eggs. Have fun with your Easter egg hunting.

A GLASS OF WINE IS GOOD FOR YOUR HEALTH.

Conflicting stories about the benefits and dangers of alcohol appear in the newspapers so frequently; it is no wonder people feel confused about the issue. The simple answer is that alcohol can be good and bad; it’s all a question of how much you imbibe. It comes down to that old adage a little of what you fancy does you good. One to two units of alcohol a day may help protect the heart possibly by raising levels of the good cholesterol, known as HDL. Large amounts of alcohol increase the risk of stroke, weight gain and diabetes and can trigger abnormal heart rhythms. Don’t forget, the average glass of wine at about 125mls, is about one and half units and a large glass is two units. A bottle of wine with 9% alcohol by volume contains about seven to seven and half units and an 11 percent bottle between eight and nine units.

Happy International women’s day.

Happy International women’s day. Hope you had a fantastic time today. As a woman you have no barrier in getting the career you want or getting to the top. There are numerous women who are doing fantastically well in their chosen professions like Scientists, Engineers, Medical Doctors, Lawyers, Pharmacists, Business moguls, Authors. So we are wishing all women a very productive International Women’s Day.

Why some people sweat more than others.

Sweating is controlled by the parasympathetic nervous system, and happens in response to a need or cooling and also as a side effect of excitement.

The cooling effect is important. In hot climates a person would die if he did not sweat adequately. Sweating is triggered by a ‘thermostat centre in the brain. Interestingly, the sweating increases the longer a person is in hot conditions, rather than the reverse (most of us would expect a person in such conditions to sweat less as he got used to them).

On his first day in hot conditions a person will sweat about one and a half litres of fluid an hour, and after 10 days or so, this will double. By the end of six weeks he will be sweating at the rate of about three and a half litres an hour. But, one important point, the sweat will become progressively less salty. This is an important protective point, because a person who has lost a lot of salt via sweat can fell very ill indeed (this is why the diets in most hot countries tend to be salty anchovies and olives, for example).

People who have always lived in a temperate climate will have many of their sweat glands inactive, but people who live in the tropics tend to be much more efficient sweaters because all their glands operate fully.

The sweating of nervousness or excitement is due to the action of the parasympathetic nervous system, operating via a substance called acetylcholine which is similar to adrenalin. Control of anxiety by tranquillizers will reduce this sort of sweating, which is often very tiresome.

If sweating in some areas notably the armpits becomes a severe embarrassment, interruption of the sympathetic nerves which supply the area may give permanent relief.

Facts about fats – the good, the bad and the essential.

A lot of people shudder when they hear the word fat. However there are some fats that the body needs for optimum functioning. They are named essential fatty acids (EFAs). EFAs are basically required by all living cells in the body to function properly. Therefore a lack of these can lead to many of the ailments associated with today’s living, for instance dry skin, joint pains, brittle hair, weak nails, heart disease and even cancer. Indicators show that over the years our eating habits have changed dramatically, leaving many people now lacking in these vital nutrients and furthermore, modern foods processing leaves many foods deficient in these oils. So, if you want to eat your way to good health, your diet has to be improved to include these essential fatty acids. The good sources for these oils are oily fish like mackerel, sardine, salmon etc. Other sources are walnuts and some other nuts, rapeseed oil amongst others. These are the essential fats.

Saturated fats are solid at room temperature and are found in animal fats, such as meat and cheese. Too much can lead to high cholesterol levels, which has been lucked with heart disease. These are the bad fats.

Monounsaturated fats help to increase levels of good cholesterol in the body by removing bad cholesterol from the blood. Find them in nuts, peanut butter, avocado and olive oil.

Polyunsaturated fats are found in plant and fish and are usually liquid at room temperature unlike saturated fats they can’t be made in the body so we need to include them in our diet. These are the good fats.

They combine with oxygen and form free radicals that damage tissues and can put you at a higher risk for coronary heart disease and cancer, but some of these fats are necessary.

Omega 3s as are particularly important for reducing blood dotting and are found in polyunsaturated fats. When combined with a low intake of saturated fats they can actually help to decrease your risk of developing coronary heart disease, and can be found in oily fish.

Omega 6s are found primarily in vegetable oils, like sunflower seeds, sesame and safflower seed oil. These oils (like omega 3s) have the ability to regulate the delicate balance of lipoproteins and can reduce bad cholesterol and increase the good.

BE CAREFUL HOW YOU TALK TO YOURSELF.

We now know the typical sequence of anger starts with a ‘trigger’ usually a situation or a statement made by another person. Then comes a series of thoughts (perhaps, “what did I ever do to him?” or “why is he doing this to me?”) followed by a belief about those thoughts (“This is so unfair”) and finally the feeling of hurt and betrayal that accompanies those beliefs.

After all the thinking or ‘self-talk’ as therapists call it- comes the behaviour, either over actions like shouting, blowing up, hitting or breaking objects, or inward actions like sulking and brooding.

Workplace studies have shown that in many cases anger is in fact a secondary emotion. It is triggered by some other unpleasant feeling which comes first, but is hard to identify because the anger arises so quickly.

Consultants have found that the most common of these triggers are hurt, fear, powerlessness, a sense of betrayal, jealousy and frustration.

Exercise yourself to good health and fitness.

If you’re considering putting an exercise program together, it’s perfectly normal to have a lot of questions swimming around in your head. What’s the best activity to participate in? How do I get the most out of exercising? How long should exercise?

Often, the hardest part of getting into shape is taking the first step. Here are some simple steps to help you begin your Journey.

Think F.I.T.

To make physical improvements, you need to work your body harder than usual. This is referred to as the overload principle. As your body becomes more conditioned, you need to increase the frequency, intensity, or time of your workouts in order to continue improving your fitness level.

Frequency: How often you exercise. For beginners, consider starting with 2-3 sessions per week.

Intensity: How hard you exercise. For example, the pace you walk or run, the amount of weight you lift, or your heart rate count.

Time: How long you perform an activity. ‘Time” can also refer to the number of sets or repetitions you perform in weight training.