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      in diet and nutrition

      How Much Water You Should Be Drinking Daily, According To A Nutritionist

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      Given the emphasis on hydration in health circles (downing enough of the clear stuff has been linked to improved mood and brain function and a happily functioning digestive tract) it might not be something you think about that much –after all, your reusable water bottle never leaves your side…
      But. Although some experts would have you think it’s as simple as aiming for two litres of liquid per day, in reality it’s far more complicated than that.
      As nutritional therapist and co-founder of Your Body Programme Terry Fairclough reveals, factors such as your activity levels, the weather, your health and whether you’re pregnant all need to be considered when working out how much you should be drinking per day.
      How Much Water Should I Drink a Day: Your 5-Step Checklist
      1. What is your current weight?
      To find the base amount you should be drinking per day:
      Multiply your weight in kg by 0.6
      Divide this figure by 15
      For example, if you weigh 60kg: 60 x 0.6 ÷ 15 = 2.5 litres per day
      “Remember that a diet rich in fruit and vegetables will increase water intake, meaning you can drink less water,” says Fairclough, “while, drinking too much coffee, tea and alcohol will act as a diuretic, meaning you will need more.”
      2. What are today’s training goals?
      Did you know that you can lose up to 6-10% of your body’s water content, via sweat, when you exercise ? Which, considering even just a drop of 2% can have a noticeable effect on your performance levels, is a lot. Helps to explain why that uphill sprint suddenly feels so much harder than it ever has done before. Did you know that muscle is about 80% water? ‘The American College of Sports Medicine recommends drinking o.5 litres about two hours before exercise, and at regular intervals during your workout to replace fluids lost by sweating,’ says Fairclough.
      “If you exercise or engage in any activity that makes you sweat, you need to drink extra 1.5 to 2.5 cups (400 to 600 millilitres) of water to compensate for the fluid loss – if you’re doing short bouts of exercise. For more intense training lasting more than an hour (for example, running a marathon), you will need even more – the exact amount depends on how much you sweat during exercise, and the duration and type of exercise.”
      When undertaking intense exercise, Fairclough also recommends hydrating with a sport drink that contains sodium to help replace that lost in sweat and so reduce the chances of developing hyponatremia (see below). “It is also essential that you continue replacing fluids after exercising.”
      3. What is the weather like?
      Okay, so this isn’t just a question of whether you’ve managed to bare your legs for the summer or are still encased in a pair of tights. The environment that you commute and work in also factors into how much water you should be drinking.
      ‘Hot, humid weather and heated indoor air, can make you sweat, leaving you dehydrated and in need of fluid,’ says Fairclough. ‘Plus, altitudes greater than 8,200 feet (2,500 metres) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.’
      One to note, if you’ve any adventure holidays in the pipeline.
      4. How are you feeling?
      If you’ve been experiencing illness such as a fever, vomiting and diarrhoea, or conditions, including bladder infections and urinary tract stones, you should be upping your fluid intake to compensate.
      “In some cases, your doctor may recommend oral rehydration solutions such as Rehidrat or Powerade,” says Fairclough. Note that a number of health conditions can impair water excretion: heart failure and some types of kidney, liver and adrenal diseases may require that you limit your fluid intake.
      5. Are you pregnant or breastfeeding?
      “The Institute of Medicine recommends that pregnant women drink about 10 cups (2.3 litres) of fluids daily and women who breast-feed consume about 13 cups (3.1 litres) of fluids a day,” notes Fairclough. Did you know that the water content of the foetus is estimated to be 75-90%?
      Why? Well, water is needed to form amniotic fluid (it is estimated a woman carries from 0.5-two litres during pregnancy), support the increase in blood plasma volume and to produce breast milk. “Remember, that water contained in tea and coffee is not an ideal replacement when dehydrated as they are diuretics and increase your loss of water.”
       5 Ways to Increase Your Water Consumption
      According to the Natural Hydration Council, symptoms of dehydration include constipation, dark yellow urine, a dry mouth, headaches, increased thirst, lethargy and muscle tiredness.
      Research shows that water losses of just 2% can result in reduced mental performance – think brain fog.
      Fairclough shares his top tips for keeping your fluid intake up:
      *Hot or warm water from the kettle is often easier to drink than water straight from the fridge, when the weather is cold.
      *Start the day with a glass of water to flush the body of toxins built up overnight.
      *Aim to have most of you water intake away from meals, as drinking a lot of water close to a meal may dilute digestive acids and enzymes, inhibiting digestion. However, having a glass of water one hour before a meal may help to increase the enzymes and acids.
      *Like tap, sparkling water contains no calories or sugar and, according to the Natural Hydration Council, when consumed in moderation, does not negatively impact dental health, bone density or weight.
      *Naturally flavour your water with slices of lime, lemon, strawberry, ginger or herbs such as mint.
      FYI: Remember that overhydrating can lead to health problems.
      The Natural Hydration Council warns of hyponatremia, which, although rare, can reduce blood salt levels and cause excess fluid to move from the blood into tissue cells, including those of the brain. Space your water evenly throughout the day. Everything in moderation, as they say.
      The article Once And For All: How Much Water Do I Have To Drink Each Day? was first published on Women’s Health US.
        More

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      in fitness and body

      How To Adapt Your Fitness and Nutrition For Every Age

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      30s: The decade to… optimise your prime
      So your face has a few more lines, your hairline some silver intruders and your list of responsibilities… let’s not go there. But arm yourself with some essential skills and you’ll enjoy your best decade yet.
      Support your fertility
      If you’re looking to start a family now or later, there are practical steps you can take. Here, consultant obstetrician and gynaecologist Dr Larisa Corda and nutritional therapist Melanie Brown walk you through the essentials.
      Mind your movement
      “Sitting down all day can reduce blood flow to the ovaries and uterus, so stand up as much as possible,” says Brown. Be careful about overexercising, too. “Exercising too intensely for too long can increase levels of cortisol in the body, which can be a barrier to conceiving.”
      Mitigate stress
      “This is essential if you’re looking to get pregnant,” says Dr Corda. Plot out your stressors on a page, then note the things you can’t control (an unwell parent, for example), the things you can take steps to address (long working hours) and the things you can fix without much hassle (too many plans).
      Reach your body’s happy weight
      “If you’re overweight or obese, take sustainable steps to reach a healthy weight,” advises Brown. “If you’re underweight, increasing your body fat will signal to your brain that your body can support a pregnancy.”
      Eat for balance
      “It’s important to consume enough complex carbs,” notes Brown, who points to research indicating that they promote ovulation. “You need good fats for fertilisation, and quality protein provides the building blocks to eggs.”
      Panic stations
      As the responsibilities start to bite in your thirties, you’re more vulnerable than ever to anxiety-based mental health problems, such as panic attacks. Use our expert-backed timeline to dial down the intensity.
      0 to 3 mins 
      What’s happening: A panic attack occurs when the mind makes a negative interpretation of normal events. When your boss sets you an impossible deadline, for example, your hypothalamus activates your pituitary and adrenal glands, causing stress hormones adrenaline and cortisol to flood into your system: the fight-or-flight response. The result? Shallow breaths, an accelerated heart rate and trembling.
      Your defence: A US study found that refocusing the mind on simple tasks can calm you down. The solution can be as mundane as counting the number of tiles on your office ceiling until the panic passes.
      3 mins to 2 hours
      What’s happening: Adrenaline has a half-life of three minutes, so the initial panic soon passes – your breathing normalises and your heart rate falls. Cortisol, however, sticks around for longer. It can take two hours for your more chronic feelings of stress to subside.
      Your defence: Take a 10-minute break and divert your attention to what’s around you, even if it’s just your neighbour taking the bins out. Your cortisol levels will fall and you can return to a more even keel. Ahhh…
      1 week 
      What’s happening: Anxiety can easily extend beyond a specific stimulus and its chronic form can leave your hypothalamus in a state of constant agitation. It’ll keep releasing adrenaline and cortisol and, with levels set to surge at any point, the simplest upset can burst the dam.
      Your defence: In severe cases, doctors may prescribe you anti-anxiety medication, along with beta blockers, to steady your heart rate. Omega-3 fatty acids in oily fish can curb adrenal activation caused by stress and there are cortisol-slashing B vitamins in legumes, meat and eggs. Plus, a run produces mood-boosting endorphins while using up extra adrenaline.
      Nutrient to know: healthy fats
      Found in olive oil, avocado, nuts, mackerel and anchovies, they’re hallmarks of the Mediterranean diet, which studies suggest can reduce your risk of heart disease. That shoots up in your forties, so take pre-emptive steps now. Doubts remain about the effectiveness of supps, so stick to natural sources. More

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      in health and weelbeing

      Could Intermittent Resting Be The Key To Your Fatigue Problems?

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      Ever randomly left your desk mid-morning to bask in the sun, head buried in a racy novel? Or taken a quick post-run nap on your lawn? You’re in tune with your body’s needs and on the right track, according to experts. There’s a term for these regular breaks — Intermittent Resting.
      You’re probably already familiar with the term Intermittent Fasting — cycling between eating what you like and restricting your food intake via techniques like the 5:2 and 16:8. For the uninitiated, the theory goes like this: by giving your body a break from food you can not only lose weight, but potentially improve your metabolism and reduce your risk of certain diseases such as heart disease and diabetes.
      Now, health and fitness experts are talking about Intermittent Resting, the idea that the body also needs to cycle through small bursts of inactivity (activity fasting, if you will) in order to perform at its best. So, can scheduling rest with the enthusiasm you usually reserve for scheduling workouts really support your health and fitness goals?
      REST AND DIGEST
      Nahid de Belgeonne, a former fashion industry employee and owner of a London-based fitness studio Good Vibes started creating deliberate pockets of rest throughout the day — a kind of deliberate down time — once she discovered the power of rest.
      That she felt happier, healthier and more productive as a result of her new regime will come as news to nobody. But she also credits intermittent resting with making her fitter, stronger and improving her quality of movement. She now trains others in the art of snacking on rest via her yoga-meets-meditation technique, The Human Method.
      READ MORE: The 16 Best Mental Health Podcasts To Help You Cope With Anxiety, Depression, And More
      RHYTHM AND SNOOZE
      Nahid explains that her theory is based on the body’s ultradian rhythms. The sister science of circadian rhythms – which control your 24 hour sleep-wake cycle – ultradian rhythms refers to the cycles that the systems in your body move through during the waking day. The concept is nothing new; it was proposed in the 1950s by sleep researcher Nathaniel Kleitman, whose contribution of the field of shut-eye is such that he’s often referred to as the ‘father of sleep’.
      That the wellness industry is finally sitting up and taking notice doesn’t surprise Dr Kat Lederle, chronobiologist and sleep coach at the sleep education platform Somnia. “We’ve seen significant scientific interest and progress in nutrition, fitness and sleep — circadian health is the next big topic,” she explains.
      While much of the focus in recent years has been on how your behaviour impacts your ability to fall – and stay – asleep, your behaviour impacts your waking function, too. “The body clock is made up of two clusters of 50,000 cells in the hypothalamus and we refer to that as the suprachiasmatic nucleus (SCN),” Dr Lederle explains. “The SCN is like a conductor, setting the timings for everything else that happens in your body, so while your ultradian rhythms vary from system to system, your body clock ensures they’re working in harmony together. If your internal rhythms become misaligned, that can lead to all sorts of problems.”
      It’s thanks to a raft of circadian rhythm research that we now understand that the repercussions of this ‘misalignment’ extend far beyond a night spent tossing and turning. A disrupted body clock has been shown to interfere with everything from your appetite to your co-ordination and mood. Extreme disruption, the likes experienced by shift workers, has even been linked with depression.
      But if the behaviour that contributes to a broken body clock sits on a sliding scale, with the shift workers whose livelihoods depend on keeping variable hours at one end. On the other, you’ll find the kind of habits you know you shouldn’t do, but you probably do anyway — working through your lunchbreak, doing a HIIT session when your body is begging for yoga and reading the internet instead of your book come bedtime.
      It’s these everyday behaviours, Dr Lederle explains, that present an opportunity to optimise your circadian health. “By becoming more aware of your body clock and adopting behaviours that supports its optimal functioning, as opposed to railing against it, you can not only reduce your risk of various diseases, but improve your day to day functioning.”
      Essentially, it’s about practising sleep hygiene, but for the waking day, too. And among the tools in Dr Lederle’s ‘wake hygiene’ toolkit is a habit that sounds a lot like Intermittent Resting. Regular rest, it transpires, is the backbone of good body clock behaviour.
      “I call them ‘mini breaks’, but they amount to the same thing — taking a break of up to 20 minutes every 90 minutes or so. For me, it’s sitting back for a moment and bringing an awareness to my breaths. But I think the key is doing something in that time that you enjoy. It’s not paying your bills or contacting your accountant — it’s something you’ve chosen to do.”
      READ MORE: Struggle to Get to Sleep? Try These 5 Breathing Techniques
      PAUSE FOR EFFECT
      What seems to elevate Intermittent Resting from your average work break is its intuitive nature; the idea that tapping into the times when your body is best primed for activity and rest could be a useful tool for those in the business of incremental gains. “Mini breaks are just one example of how aligning your schedule with your body clock can support your health goals,” adds Dr Lederle, who gives the example of planning when you exercise.
      If the idea of taking a 20-minute break every 90 minutes makes your heart race (not the goal), even breaking for five or 10 minutes can help. “I’m a huge believer in doing your own experiments and seeing for yourself what works for you,” adds Dr Lederle. “If you’re truly free to plan your life in the way that suits you, the repercussions on your health and wellbeing could be huge.”
      READ MORE: How To Get Better Quality Sleep
      Make Intermittent Resting Work For You
      Take a chronotype holiday
      Dr Lederle suggests taking a five-day trip with the goal of tuning into your natural waking and sleeping hours. Go to sleep when you feel tired, rise when you’re ready and avoid sleep saboteurs like screens. “By day five, you should know what your natural sleep timings are, and ideally you’ll start sleeping in that time window every night.”
      Find out your MEQ
      By now you’ll already known what hours you like to sleep, but for a more scientific approach, take the Morning-Evening questionnaire. There are 19 questions designed to tell you where you sit on the sliding scale of morning person and evening person.
      Keep an energy diary
      You’ll know intuitively when your energy ebbs and flows throughout the day by the times you usually reach for a coffee or a snack. Start consciously tuning into your feelings, and noting them down. Look out for the obvious signs, like yawning, as well as how engaged you feel in a task. Keep it up for a week and see what patterns you notice. This will guide you to your own Intermittent Resting breaks.
      Make it stick
      Your body clock is like a baby – it loves routine. “Anything you do that’s part of a routine will help your body clock to know what to expect, be that the time you do a workout or when you eat your lunch,” adds Dr Lederle. Once you’ve identified your energy peaks and troughs, schedule your breaks accordingly, and stick with it.

      The article Can Intermittent Resting Help You Reach Your Goals? was originally published on Women’s Health UK.

      READ MORE ON: Activity Fasting Health Advice Intermittent Resting Mental Health mental health advice More

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      The 16 Best Mental Health Podcasts To Help You Cope With Anxiety, Depression, And More

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      Podcasts are incredibly popular these days, and there are so many to choose from. From politics to pop culture this type of audio entertainment covers almost everything you can think of and is a great way to pass the time and learn something new. But that’s not all it’s good for – mental health podcasts, in particular, can boost your emotional wellness and be an effective form of self-care.
      Shelby John, a clinical social worker who specialises in addiction, anxiety, and trauma, loves mental health podcasts because they are not only extremely accessible for most people, but they are also free. “The freedom to be able to listen to episodes whenever and wherever you want is incredible,” she says. “This allows people who maybe otherwise would not go to therapy or hire a coach to access knowledge and practical skills from professionals.”
      READ MORE: 12 Bonnie Mbuli Wellness Quotes
      The information you consume has a direct impact on how you behave, feel, and think, says Amy Morin, a therapist and the host of The Verywell Mind Podcast. “If you listen to podcasts that share stories, strategies, and tips that can improve your mental health, you can learn how to improve your psychological well-being,” she explains. “A podcast might affirm the information you already know, which can reassure you that you are on the right path. A podcast might also help you feel less alone. This is especially true if you hear stories and interviews with guests you can relate to. You might also learn new things or discover strategies you can try to reduce your anxiety or boost your mood.”
      Most mental health podcasts feature experts in a specific field, such as behavioral scientists, psychologists, therapists, or other types of pros with unique and helpful insights to share.
      How To Choose A Mental Health Podcast That Is Right For You
      The host will be your constant companion, so look for one whose personality and voice mesh well with you. You should also make sure the podcast you’re listening to is produced by a licensed and legitimate mental health care provider, advises Licensed Clinical Social Worker and Licensed Master Social Worker Kayleigh Parent. “Even then, just because someone is licensed does not mean they are competent or using evidence-based practices,” she says.
      Another factor to consider is whether you are part of the target audience. Of course, anyone can listen to any podcast, but you may be able to benefit more if you tune into ones that you feel a kinship with, whether it is because of the age group, ethnicity, gender identity, or mental health issue they address.
      READ MORE: Why You Need Boundaries ASAP
      Know that many of the conversations that take place on podcasts are based on personal experience. The host and guests may touch on sensitive topics that trigger you. If you’re not comfortable with what will be discussed on a podcast (read those episode blurbs beforehand!), it may not be right for you.
      Remember: Podcasts are not a replacement for therapy. If you struggle with issues such as addiction, eating disorders, domestic violence, self-harm, suicide, or trauma, seek help from a medical professional.
      Ready to jump in? Here are the 16 best mental health podcasts recommended by experts. More

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      in health and weelbeing

      10 Signs You May Have a Magnesium Deficiency

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      Magnesium is a key mineral to women’s health, and yet many women are low in this essential mineral, suffering from a magnesium deficiency. Stress, caffeine and alcohol deplete our magnesium stores faster than we can replenish. Could it be time for a little top up?
      Along with increasing fresh produce in your diet, many of us require further supplementation to meet our recommended daily intake of 310g for women. Magnesium is best absorbed as a powder or liquid with magnesium glycinate, magnesium biglycinate or magnesium citrate being the easiest for the body to absorb and utilise. 
      READ MORE: Cold versus COVID — How To Tell The Difference
      Here are 10 signs you might have a magnesium deficiency and may need to pick up a supplement. But even if you check out for all 10 and think you have a magnesium deficiency, remember that you should always speak to your health practitioner before starting a new supplement.
      1. You have period pain
      While period pain is common, it is not normal. Magnesium can reduce inflammation and relax the smooth muscles of the uterus to reduce symptoms of dysmenorrhea (period pain) for some women.
      2. You are tired all the time
      Magnesium plays a major role in our energy levels, supporting energy production at a cellular level. If you are not consuming enough magnesium, your body simply may not have enough resources to create the daily energy it requires.
      READ MORE: Yoga Moves That Bonnie Mbuli Swears By
      3. You crumble under pressure
      Magnesium helps to calm our nervous system. During times of stress, our magnesium levels deplete rapidly, meaning there isn’t enough stores to support our nervous system and calm the body. Stress naturally produces cortisol and adrenaline, a little is a good thing, but when these two are elevated for too long we start to see the body crumble under the pressure.
      Magnesium changes how the body responds to stress in the first place – meaning, we are more likely to stay calm and collected.
      4. You are feeling anxious 
      Dopamine is our relaxing hormone; low levels of magnesium is associated with lower dopamine production. Increasing your daily magnesium intake can support dopamine production and provide support against the symptoms of anxiety.
      5. You have monthly PMS
      Research has shown that women with PMS have lower levels of magnesium when compared to those without reoccurring PMS. This is thought to be due to magnesium’s role on women’s hormones, in particular progesterone. After ovulation we produce progesterone; it is our calming superpower. When the body is not producing enough progesterone, we start to see mood shifts prior to a bleed.
      READ MORE: Are You Ready to Make The Switch to a Menstrual Cup?
      6. You have a serious sweet tooth
      Magnesium plays a role in our blood glucose management, improving insulin receptors and supporting blood sugar levels. This means that we have less sugar cravings when we have adequate magnesium supplies.
      7. You are often constipated
      For a happy digestive system we want to be moving our bowels once or twice a day. If you are feeling that your bowels are slow moving or that the stool itself is hard to pass, small pellets or thin like a snake, then Magnesium may be the helper you need.
      During times of stress our internal organs feel it too, magnesium can support by relaxing the digestive system so that waste can eliminate easily. Daily elimination is essential to hormonal health as well, as we need to clear oestrogen to support healthy hormone function, such as progesterone production.
      8. You are having troubles falling asleep
      Magnesium’s role on the nervous system extends into our sleep routine as well. Firstly, by supporting our overall stress response to feel calmer and unwind into the evening with ease, and by enhancing the quality of sleep each night. Magnesium is best taken in the early evening to best support sleep.
      READ MORE: Struggle to Get to Sleep? Try These 5 Breathing Techniques
      9. You have high blood pressure
      Magnesium and calcium work together to support healthy blood pressure and cardiovascular health. Increasing your dietary sources of magnesium such as dark leafy vegetables, nuts, seeds, legumes and wholegrains will further support overall cardiovascular health.
      10. Your muscles cramp and twitch
      Magnesium plays a role in muscle contraction and relaxation. If you are experiencing sore limbs after exercise, restless legs during sleep or even frequent eye twitches it may be time to increase your magnesium. 
      *This article was originally published on Women’s Health AU

      READ MORE ON: Health Advice Health Conditions Vitamin Deficiency More

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      in fitness and body

      A Lunchtime Workout Session Could Cure Burnout

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      Whether you’re still working from home or have returned to the office by now, the 3pm slump is inevitable. In the morning, we’re efficient, making calls and organising team catch-ups and meetings, sending emails with speed and the kind of sign-off that demands a thoughtful and considered response.
      But slowly, as the day progresses, our energy wanes. And regardless of what we eat for lunch or the number of caffeinated beverages we choose to consume, 3pm comes around it suddenly feels like we’ve aged a decade. Unable to focus, time moves at a glacial pace for those remaining hours of the day and it’s all we can do to drag ourselves home and into bed.
      READ MORE: This 4-Week Bodyweight Challenge Is The Ultimate New Year Workout Plan
      This mental exhaustion is a common feeling for many but in some good news, it appears exercise might be the cure. As anyone who has been in the slump can attest, getting into some activewear and breaking a sweat is often the last thing on your mind. However, it might just be the thing you need. As a newly-published study by German researchers suggests, exercise can reverse this mental fatigue in just 30 minutes.
      For the study, subjects with cognitive fatigue were grouped into three interventions: 30 minutes of aerobic exercise, 30 minutes of easy stretching and 30 minutes of watching the TV sitcom The Big Bang Theory. The group that cycled for 30 minutes on an exercise bike reported feeling less mentally tired, had improved mood and better perception of their mental capability, and also showed improved ability to take on new tasks. Ultimately, the 30 minutes was seen to restore higher-order executive functions, helping workers to get back online and ready for action.
      As the researchers found, exercise during lunchtime does wonders – not just in the short-term, but for the long-term too. Aside from feeling refreshed post-exercise, you can also combat long-term negative alterations in the brain structure and function that can come with chronic, persistent mental fatigue. The study found that the more fatigued someone felt, the more the 30-minute exercise cycle made them feel refreshed.
      READ MORE: 24 Motivational Quotes To Help You Push Through The Tough Days On Your Weight Loss Journey
      It’s worthing noting, though, that the study only looked at 30 minutes of easy aerobic exercise so it’s not exactly clear what the impact of doing, say, an hour’s run might be on mental stress, or a higher intensity exercise. As Women’s Running suggests, “Since we know that mental stress and physical stress build off each other, it’s likely that if a too long or too intense exercise session puts additional strain on the body, it could contribute to fatigue and not help you recover from it.”
      But despite exercise being an effective mood-boosting tool to overcome mental fatigue and the dreaded feeling of an afternoon slump, studies also show that people often blow off a workout when feeling overwhelmed because they feel the long-term benefits aren’t as important as their immediate need to chill. If this is something you’re guilty of, we’d suggest scheduling in 30-minutes of exercise just as you would a meeting or Zoom call, to hold yourself accountable and ensure you take that time. Because while your mind might be telling you to lounge and chill, exercise is exactly what your body needs to come back feeling energised and invigorated.
      And as the recent study suggests, you don’t need to push yourself. This isn’t a time for analysing metrics on your smartwatch or looking at data, it’s simply about connecting to your body through movement and allowing the tension you’ve built up in the day to release.
      READ MORE: 5 Workouts To Help You Tone, Trim, and Build Muscle This Summer
      Cape Town-based Jessica Naylor, a seasoned fitness trainer (group exercise) best known for her optimistic, high impact energy workouts has compiled a few fun, effective, equipment-free and lunch break friendly exercises. “All these workouts can be done anywhere, provided there is a bit of space. Prepare to tone and burn all in one,” she says.
      Move: Soccer Drill ​Nail it: Tap your foot, then the other foot, knee and then the other knee. Pick up the pace and double the time!
      Move: High KneesNail it: Keep your knees high and the power going, on the spot, in a sprinting motion.​
      Move: Arms For DaysNail it: Stand tall, keep your shoulders behind and tummy tight. Place your arms out horizontally. Palm open and thumb facing the roof. Pulse your arms back and forth. Make small movements and feel the burn!
      Move: Explosive Star ​Nail it: Slightly bend your knees. In one movement make your self into a star shape. Shoot arms and legs out and quickly bring yourself back to the starting position. Repeat this movement 20 times. Hello cardio!
      Move: Jump For Joy ​Nail it: Point on your toes. Arms stretched up above your head and bounce away!​
       Move: Quick FeetNail it: Make sure your feet are directly under your shoulders. Bend your knees slightly and run on the spot!
      The article Why A Lunchtime Sweat Session Could Be The Cure For Burnout was originally published on the Women’s Health Australia website. 

      READ MORE ON: burnout Cognitive Fatigue Fatigue Fitness Advice Health wellness More

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      Cold versus COVID — How To Tell The Difference

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      There’s been a lot of confusion over cold versus COVID symptoms since the advent of the global COVID-19 pandemic. Pre-pandemic, it was easy to brush off symptoms like a runny nose, cough, and congestion as just the common cold. But now, those symptoms can send anyone into a panic spiral of worrying that they have COVID-19.
      Enter the latest COVID-19 variant, omicron, and you have an even more complicated picture. Medical doctor and Wits University Associate lecturer Dr Nthabiseng Kumalo advises that omicron symptoms tend to present themselves fairly quicker than those of previous variants. “Fatigue, congestion and a cough are amongst the top three omicron symptoms,” says Dr Kumalo.
      Real talk? “There are no easy ways to tell the difference,” says Lewis Nelson, MD, the chair of emergency medicine at Rutgers New Jersey Medical School. Each illness can have its own range of severity, he points out, leaving a lot of grey area.
      READ MORE: Are COVID-19 Outcomes Worse For People Living With HIV?
      A common cold and COVID-19 share some symptoms, but there are differences in other symptoms, and their impact on you. Here’s how to tell them apart—and when you need to see a doctor.
      What’s the difference between the common cold and COVID-19?
      You probably have this memorised by now, but it never hurts to go over it again: COVID-19 is a disease caused by the respiratory virus SARS-CoV-2, according to the CDC. The virus is thought to mainly spread through respiratory droplets that are produced when an infected person coughs, sneezes, or talks.
      The common cold can actually be caused by many different viruses, the CDC says. These include rhinoviruses, respiratory syncytial virus, adenoviruses, and coronaviruses—excluding SARS-CoV-2, of course. The viruses that cause colds can also spread from infected people to others through the air and close personal contact.
      But how serious these infections are can be very different. “COVID, if unvaccinated, can lead to hospitalisation or worse,” Dr. Nelson says. “Clearly COVID is readily spread, and it can lead to more severe disease, primarily in the lungs at first.”
      READ MORE: The To 3 Cancers Affecting Women In SA — And How Much They Cost To Treat
      “The best way to think about cold viruses is that they’re pretty harmless,” adds Timothy Murphy, MD, senior associate dean for clinical and translational research at the University at Buffalo Jacobs School of Medicine and Biomedical Sciences. “We all get the common cold, sometimes several times a year. People get through colds just fine as opposed to COVID-19, which can cause a systemic illness and be far more dangerous.”
      What are the common symptoms of a cold and COVID-19?
      Common symptoms of a cold can include the following:

      Runny nose
      Sore throat
      Coughing
      Sneezing
      Headaches
      Body aches

      The CDC lists these as the most common symptoms of COVID-19:

      Fever or chills
      Cough
      Shortness of breath or difficulty breathing
      Fatigue
      Muscle or body aches
      Headache
      New loss of taste or smell
      Sore throat
      Congestion or runny nose
      Nausea or vomiting
      Diarrhoea

      READ MORE: 4 Ways to Support Healthy Ageing
      So, how can you tell if you have a cold or COVID-19?
      Dr. Murphy says it’s hard for even doctors to know just from examining you and hearing about your symptoms if you have a cold or COVID-19. There is one symptom, though, that makes it more likely that you have COVID-19: losing your sense of taste and smell.
      “Though that does occur sometimes with colds, it’s far more likely with COVID,” he says. “With colds, you would typically get really stuffy first before you lose your sense of smell. With COVID, many people just lose their sense of smell altogether.”
      Still, plenty of people have COVID-19 and never lose their sense of taste and smell. Given that we’re still living through a global pandemic and COVID-19 is practically everywhere, Dr. Murphy says it’s important to at least consider that you could have the virus if you develop even mild symptoms.
      Dr. Nelson agrees. “Anyone with viral illness symptoms, particularly if they’re not COVID vaccinated, should wear a mask and take a COVID test,” he says.
      *The article Cold Vs. COVID: How Do I Tell The Difference In Symptoms? was originally published on the Women’s Health US website.

      READ MORE ON: Common Cold COVID-19 COVID-19 Symptoms Health Advice Health Tips More

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      in health and weelbeing

      12 Reasons Why Your Lips Are Always Chapped

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      Having chapped lips is one of those health annoyances that’s technically survivable, but can still make your life miserable. After all, dealing with dry lips is the opposite of fun — especially if they reach bleeding point.
      Here’s the thing: There’s a reason behind your super dehydrated lips. While it could be something as simple as not drinking enough water, licking your lips too much, or eating salty foods, the root cause can sometimes be an underlying health condition like sunburn, allergic reactions, or skin cancer. If that’s the case, no amount of lip balm — yep, even the really good stuff — is going to fix that.
      Before you panic, know this: “Most cases of chapped lips can be treated in just a few weeks without a dermatologist’s intervention,” says board-certified dermatologist Ife J. Rodney, MD, the founding director of Eternal Dermatology + Aesthetics and Professor of dermatology at Howard University and George Washington University. And sometimes peeling is just a side effect of the physiological makeup of your lips, according to Doris Day, MD, and Adam Friedman, MD.
      But it’s always a good idea to know how to tell if you’re dealing with your average dryness or something else. Dermatologists break down some of the biggest reasons for all that peeling and dryness and how to fix the situation ASAP.
      Why are my lips peeling so much?
      Lips are naturally dry. “Your lips don’t have oil glands,” says Dr Day. So, it can be very difficult for your lips to retain moisture (that’s why they don’t ever get pimples, btw!). The absence of oil glands also means that your lips do not produce natural moisturising factors, or elements that keep your skin’s outer layer protected and hydrated.
      In fact, your lips don’t have much of an outer layer at all. Dr Friedman points out that, unlike the rest of our skin, many areas of the lips do not have a stratum corneum (a.k.a. the top layer of skin). “This is kind of like our armor,” he says. “It’s an intricately woven barrier comprised of fats, proteins and dead skin cells.” This barrier is used to help protect the skin when it’s dry, and is also responsible for some of your body’s built-in UV protection. “It has an SPF of roughly five,” says Dr Friedman. (Who knew?)
      You can usually fix the situation in two weeks with the right lifestyle changes. “However, if you see no improvement or if your lips get progressively worse, you should consider seeing a dermatologist,” says Dr Rodney. If your lips are naturally dry, she recommends being on the lookout for consistent signs of bleeding, large cracks, fissures, pain, and peeling that don’t get better for several weeks. If you find yourself constantly peeling off the skin on your lips or the dryness does not seem to stop with a medicated balm, you may need to check in with your doctor.
      That said, there are other factors that could be contributing to your lips peeling — from diet to dire health conditions. Let’s talk through each one.
      1. Your diet consists of a lot of salty or spicy foods
      Big fan of snacks like pretzels or chips? They could be the reason for your peeling lips. Salty foods, particularly those that have a lot of salt on the outside that can end up on the lips, can definitely affect the skin in that area, says Dr Day. “Salt holds water, so it can absorb the water away from the lips and just dry them out,” she explains. Another food trigger? Spicy snacks. They can also cause skin irritation and water loss, adds Dr Day.
      Treat it: Steer clear of salty foods for a while and let your lips heal by using a paraffin wax-based lip balm.
      2. You’ve been licking your lips a bunch
      This is probably the worst thing you can do for dry lips, says Dr Friedman. “Saliva is comprised of enzymes that are meant to break down fats, proteins, and carbohydrates, which are what your lips are made of,” he says. “You are literally digesting your lips when you do that.”
      Treat it: Easy with the lip licking. Keep a lip moisturiser with you (in your pocket, gym bag, etc.) so that when you have the urge to lick, you swipe instead.
      3. You fried your lips in the sun
      Remember: Your lips are already missing that top later of skin with built-in UV protection. So if you’re out in the sun without an SPF lip balm on, chances are the skin on your lips will peel. “Sun cooks the water out of your skin and that can leave it drier in areas that are already naturally on the drier side,” says Dr Day. Plus, the inflammation from a sunburn can leave your lips peeling as skin cells turn over and try to replenish.
      Treat it: You can rely on some of your typical sunburn remedies for chapped lips as well (think: aloe and anti-inflammatory meds).
      4. You’re dehydrated
      Because of the quick turnover of skin cells on the lips, you’re more prone to dryness if you aren’t properly hydrated, explains Dr Rodney. Technically, this can happen any time of year, but it’s more common in the winter, when dry indoor air can zap your skin (including the one on your lips) of natural moisture.
      Treat it: Drink more water. The U.S. National Academies of Sciences, Engineering, and Medicine recommends that women get about 11.5 cups of fluids a day, both from liquids and foods. Water is best, but other beverages count too.
      5. You’re constantly exposed to dry air
      Whether you live in an area with low humidity year round or you’re just sensitive to drops in moisture that can happen with the changing seasons, dry air could be why you have chapped lips. “The lack of moisture in the air, particularly in the winter, can cause dry lips,” says Dr Rodney.
      Treat it: You can only do so much about the air around you, but Dr Rodney recommends a humidifier — which is specially designed to infuse your surroundings with moisture. She suggests running one around you, especially at night and during the winter months, to get relief.
      6. Your medication is drying out your lips
      Certain medications can easily cause dry, peeling lips. Dr Friedman says this is a common complaint for many of his clients using acne meds. “I tell my patients who are on Accutane that that’s the number one side effect—dry, cracked lips,” he says. “I tell them that they should be using a lip balm so often that their friends should be asking them, ‘What the heck is in that stuff that you’re using it so much?’”
      It’s not just Accutane that can mess with your lips, though. These medications can also screw things up, according to Dr. Rodney:

      Chemotherapy drugs
      Common skincare ingredients like benzoyl peroxide, retinol, or salicylic acid
      Antidepressants
      Antihistamines
      Antibiotics
      Some OTC pain meds

      Treat it: First, talk to your doctor about whether the meds you’re taking could cause dry lips. If that’s the case and you can’t stop taking your medication, be sure to follow DrFriedman’s advice to apply a moisturising lip balm to combat the side effects. If the peeling gets more severe, a trip to your MD might be worth it to make sure you’re not allergic to something you’re using.
      7. You’re experiencing yeast overgrowth
      Do you have an underbite? Or maybe you drool in your sleep? These factors can cause yeast overgrowth (and in turn, a yeast infection in the mouth area). This type of infection can lead to dry, flaky skin around the mouth — and sometimes even fissuring (small cracks on the corners of the mouth), says Dr Day.
      Treat it: Like yeast infections anywhere else, a prescribed anti-fungal medication is your best bet. Consult a dermatologist.
      8. You have actinic cheilitis
      “This is a condition where the skin has been damaged from chronic sun exposure so much so that it can’t repair itself,” explains Dr Friedman. Actinic cheilitis is more common among older individuals.
      It’s this sort of long-term sun damage and inflammation on the lips that can lead to skin cancer. “In this kind of dry, cracked area, it’s very easy for skin cancers to emerge, and so we do see a lot of squamous cell carcinomas in older individuals on the lower lip because of that,” notes Dr Friedman. Actinic cheilitis is characterised by dryness and scaly patches or plaques, typically on the lower lip, as mentioned.
      Treat it: Treatment involves topical field therapy, or photodynamic light therapy, to either produce an immune response or kill off damaged skin cells. But first, your doctor will need to diagnose you via a skin biopsy.
      9. You have a vitamin deficiency
      “Various vitamin B deficiencies can result in dry, cracked, angry, red lips,” says Dr Friedman, and these are usually accompanied by a similar looking rash around the mouth. Dr Rodney points out that most cases come down to a B12 deficiency. This vitamin helps your body with cell growth, healing, and cell turnover — and a lack of B12 causes dryness and slows down healing, she explains.
      “A vitamin C deficiency can also cause chapped lips, but this is rarer since most diets contain the recommended daily intake of vitamin C,” adds Dr Rodney.
      Treat it: Through a blood test, your doctor will be able to determine what your exact vitamin deficiency is and prescribe necessary supplements (or suggest dietary adjustments) if you require them. If you’re lacking in B12, a B12 or B complex supplement can help get your levels back on track over time.
      10. You’re having an allergic reaction or irritant contact dermatitis
      An allergic reaction won’t only cause peeling, but also diffuse redness and swelling around the lips, says Dr Day. An allergic reaction is usually also itchy, rather than scaly. It could be caused by ingredients in your makeup, skincare, or even your toothpaste. “Cinnamic acid or cinnamon derivatives are a common allergen in toothpaste that people can get irritated lips from,” explains Dr. Friedman.
      Irritant contact dermatitis, on the other hand, is caused by friction on the lips, brought on by metal mouth implants like retainers. “Metal implants or various composites of dental implants can be a chronic source of lip peeling,” notes Dr Friedman.
      Treat it: A topical steroid or oral medication will usually do the trick for either issue.
      11. You have lichen planus
      Lichen planus is an inflammatory skin condition. It usually shows itself in the form of itchy, purple bumps on the body. “But it can also appear on the lips,” says Dr Friedman. And when it does, it usually shows up as purple or brownish cracked areas on the lips.
      Treat it: A prescribed anti-inflammatory or topical steroid will help.
      12. You have paraneoplastic pemphigus
      This is a *very* rare condition, but we’re covering all the bases here! Paraneoplastic pemphigus is an “autoimmune blistering disease associated with underlying cancer,” says Dr Friedman. While it can appear in the form of a skin rash, the hallmark of this condition is erosive oral disease. Ttalk to your doc if you think your lips are showing signs of something more serious and blistering. With this particular condition, your lips will typically crack open and bleed, causing sores, redness, and swelling around the mouth.
      Treat it: If you are diagnosed, your doctor will likely prescribe steroids and topical antibiotic ointment for the actual skin lesions and blisters and guide you through any other treatment necessary to address the underlying cancer if there is a malignancy. More