MCI Relate, Author at MCI Relate

Exercise may sound like a dirty word…

Introduction

Exercise may sound like a dirty word to some, but it’s vital to your health and wellbeing. One of the easiest ways to get fit is walking, and getting yourself a pedometer may be just what you need to hike the path of fitness.

Get yourself some good walking shoes, clip on your pedometer and take some steps toward wellness. Initially, wear the pedometer to work to get a feel of how many steps you actually take a day. The goal is 10 000, so if you walk 2 000 or 3 000 a day at present, try to get it up by 500 in the next week.

Spend at least a week at that number of steps before increasing your goal again. If you still feel that it’s a strain to reach your goal, work at it another week before increasing. Improving your overall health and fitness is a gradual process, and taking things too quickly can lead to injury, so don’t increase your steps too quickly.

Here’s how to step it up:

Firstly, Walk in place or pace when on the phone. Get up during TV ads and walk around until your program begins again. In addition walk in place during the TV program.

Secondly, use a restroom further from your office or on a different floor. Use the stairs whenever you can and park further away than usual. Walk to a colleague’s office instead of using the phone or e-mail

Finally take a walk at lunch time and then eat at your desk Try to spread your walking out. You’ll find it difficult to continue and see fewer benefits if you sit most of the day and then try to get all your steps done at once. If your goal is 6 000 steps a day, you should have completed around 3 000 by early afternoon. Keeping yourself on track throughout the day will help prevent injury and keep you from feeling overwhelmed or disheartened.

Conclusion

In conclusion if you feel that exercise may sound like a dirty word you need to remember the long term benefits of exercise on your health.

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THE ADVANTAGES OF HEALTHY EATING

Getting what you need – THE ADVANTAGES OF HEALTHY EATING

Introduction

Recent dietary guidelines have increased the recommended daily servings of fruit and vegetables from five to nine. Therefore, if you thought eating five a day was tough, you may feel overwhelmed by the increase. There are to many advantages of healthy eating to ignore this advice!

Tips

It isn’t as hard as it sounds. Here are a few tips for adding more of nature’s best into your diet:

Firstly, make a bowl of fruit salad using seasonal fruit and eat at least one bowl a day. Grate an apple over your cereal or snack on a handful of grapes. In addition have a bag of raisins in your car and buy a pack of mixed fruit and keep it at the office

Secondly, order a portion of veggies with your steak if you’re out for lunch. Keep raw veggies and a tasty dip in your fridge to snack on. You can also slice a tomato and eat it with your evening meal

Thirdly, if you must eat pizza, opt for a vegetarian. In addition have a small salad as a starter if you have to dine out.

Finally, go vegetarian at least once a week Remember that a serving is a portion that can fit into your hand – which means a regular sized bunch of grapes would be around two servings. Now you only have seven to go.

Conclusion

In conclusion if you are battling with healthy eating, see a dietician. They are, above all, trained to assist with such matters. Remember that healthy eating affects you for the rest of your life.

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DESIGNING YOUR FITNESS PROGRAM

You finally relent and sign up at the gym. You’re gung-ho and determine that you’re going to exercise ever day. However, the best way to keep up the enthusiasm – and to get fit – is to have a plan. How to set about designing your fitness program?

What to consider when designing a plan

No single plan is perfect for everyone so keep these points in mind when designing your fitness program:

Determine your fitness goals: Are you getting fit to help with weight loss? Or preparing for a road race? Having clear goals can help you gauge your progress.

Your preferences: Choose activities you’ll enjoy. If you have fun doing your exercises, you’re more likely to continue doing them.

Plan for progression: If you’re new to exercise, start cautiously and progress slowly. If you have an injury or a medical condition, consult your doctor for help designing a fitness program that gradually improves your range of motion, strength and endurance.

Build activity into your routine: Finding exercise time can be a challenge, so schedule time to exercise as you would any other appointment. Plan to watch your favorite TV show while walking on the treadmill, or read while riding a stationary bike.

The spice of life: Varying your activities (cross-training) can keep boredom at bay. Cross-training also reduces the risk of injuring or overusing one specific muscle or joint. Alternate your activities to concentrate on different parts of your body, like walking, swimming and strength training.

Recovery time: Many people start exercising with zeal – working out too long or too intensely – and give up when their muscles and joints become sore or injured. Plan time between sessions for your body to rest and recover.

Conclusion

Plan your time at the gym and put it on paper – written plan may encourage you to stay on track. Remember, too, to add in some time for stretching before exercising, and “warming-down” afterwards.

In conclusion if you are trying to design your fitness program and have any doubts, see your doctor. Doing it incorrectly can be dangerous.

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To read more about depression and your heart, click here.

DEPRESSION AFFECTS YOUR HEART

DEPRESSION AND YOUR HEART

Depressed men are three times more likely to develop heart disease. So say researchers from the Queen’s Medical Centre in Nottingham, who suggest a number of possible explanations for the link. Simply put depression affects your heart.

Depression may lead to unhealthy lifestyles, like not exercising or smoking more, which can increase strain on the cardio-vascular system. Being depressed impacts on the nervous system, with a knock-on effect on the heart, and can alter the balance of chemicals in the body. It is also thought that some antidepressant drugs can also pose problems.

The reason that the link between depression and heart disease appears to only exist in men is unclear, although men seem to be more sensitive to chemical changes in the body. Conversely, the study also found that men with heart disease had an increased chance of depression after developing heart disease.

Scientists also question whether doctors are less likely to recognise or diagnose depression in men unless it appears to be particularly severe. If you have any of the symptoms of depression – prolonged sadness, loss of interest in things you used to enjoy, altered appetite, insomnia – it’s vital that you see your doctor. Depression is a serious illness, but one that responds well to treatment.

Treatment for depression

Living with depression can be difficult, but treatment can help improve your quality of life. Talk to your healthcare provider about possible options.

You may successfully manage symptoms with one form of treatment, or you may find that a combination of treatments works best.

It’s common to combine medical treatments and lifestyle therapies, including the following:

Medications

Your healthcare provider may prescribe:

antidepressants
antianxiety
antipsychotic medications

Each type of medication that’s used to treat depression has benefits and potential risks.

Psychotherapy

Speaking with a therapist can help you learn skills to cope with negative feelings. You may also benefit from family or group therapy sessions.

In conclusion if you suffer from depression, see your doctor. It can be a dangerous condition. Remember depression affects your heart.

If you find yourself struggling with any relationship issues get in touch with us. Send the word “help” to the following WhatsApp number and we will call you +27 81 352 0182 within 48 hours.

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To read more about depression and your heart, click here.

CHRONIC DRINKING INCREASES STRESS

Introduction

It seems paradoxical. Most people drink to relax. But chronic drinking increases levels of cortisol, the stress hormone, in your bloodstream.

Over time, increased levels of cortisol can damage your brain cells. According to researchers, this can put you at risk of losing memory functions. The authors of the study which was published in the journal Alcoholism: Clinical & Experimental

Research believe that this finding may shed light on drinking behaviours, the effects of alcohol on cognition and memory and the likelihood of relapse for recovering alcoholics.

Unfortunately, once a chronic drinker stops drinking it takes time for cortisol levels in the brain to decrease. However, the presence of cortisol in the blood is decreased after quitting.

Speak to your doctor to see if you need to cut down on your drinking.

Here are some tips that may help you cut down:

• Keep a small amount or no alcohol at home. This will help you to avoid temptation.

• Drink slowly. When you drink, sip your drink slowly. Take a break of 1 hour between drinks. Drink soda, water or juice after a drink with alcohol.

• Do not drink on an empty stomach. Eat food when you are drinking.

• Take a break from alcohol. Pick a day or two each week when you will not drink at all. Think about how you feel physically and emotionally on these days. When you succeed and feel better, you may find it easier to cut down for good.

• Learn to say NO. You do not have to drink when other people drink. You do not have to take a drink that is given to you. Practice ways to say no politely. For example, you can tell people you feel better when you drink less.

• Stay active. What would you like to do instead of drinking? Use the time and money spent on drinking to do something fun with your family or friends. Go out to eat, see a movie, or play sports or a game.

• Get support. Cutting down on your drinking may be difficult at times. For example ask your family and friends for support to help you reach your goal. Talk to your doctor if you are having trouble cutting down. Get the help you need to reach your goal.

Most importantly – avoid temptation

Watch out for temptation. Watch out for people, places, or times that make you drink, even if you do not want to. Stay away from people who drink a lot or bars where you used to go. Plan ahead of time what you will do to avoid drinking when you are tempted. Don’t drink when you are angry or upset or have a bad day. These are habits you need to break if you want to drink less.

Conclusion

If you do not reach your goal the first time, try again. Remember to get professional support if you feel you need it.

In conclusion if you suffer from chronic drinking or increased stress, see your doctor. It can be a dangerous condition.

If you find yourself struggling with any relationship issues get in touch with us. Send the word “help” to the following WhatsApp number and we will call you +27 81 352 0182 within 48 hours.

Alternately Contact us now to find out more about Mens Clinic International – Relationship issues.

To read more about chronic drinking and stress, click here.