Category: Your Health

September 26, 2011 Suzie

Vegetarians listen up.

As promised here is a topic I come across quite often but I am not an expert on – is a vegetarian diet actually healthy? I have enlisted the help of nutrition expert Karen Taylor to give you the details you need to know.

Karen, I have had quite a few clients who have been vegetarian. Could you please explain what exactly the vegetarian diet involves?
A vegetarian diet is a plant-based diet which limits foods from the animal kingdom.  There are several categories of vegetarians, as outlined below:

Semi-vegetarian  – Dairy foods, eggs, chicken and fish, but no other animal flesh
Pesco-vegetarian – Dairy foods, eggs and fish, but no other animal flesh
Lacto-ovo-vegetarian – Dairy foods and eggs but no animal flesh
Lacto-vegetarian – Dairy foods but no animal flesh or eggs
Ovo-vegetarian – Eggs, but no dairy foods or animal flesh
Vegan –  No eggs, dairy, fish or meat

The biggest challenge I have with my vegetarian clients is their protein intake. How can vegetarians get the necessary protein?
It is certainly more difficult for vegetarians to optimise their protein intake.  This is a problem for all vegetarians but even more so for those looking to speed up their metabolism, lose weight and get the most out of their training regimes.  Along with protein deficiency, deficiencies in key nutrients including vitamin B12, iron and several other vitamins and minerals are common for vegetarians.

The good news is that vegetarians can get the necessary protein in their diet by combining plant protein sources.
Combining Plant Protein Sources

Animal sources of protein contain all eight essential amino acids which means they are a “complete” protein.  Plant sources of protein, on the other hand, generally don’t contain all eight essential amino acids, thus they are termed “incomplete” protein sources. For optimal protein intake, a vegetarian must “combine” their protein sources to ensure they are getting adequate “complete” proteins each day.

The following combinations will provide a complete protein.

•    Grains with legumes
•    Grains with eggs or dairy
•    Legumes with nuts and seeds
•    Legumes with eggs and dairy
•    Nuts and seeds with grains
•    Nuts and seeds with eggs or dairy

Following are some examples of these foods.

Item & Healthy Sources
Legumes – Lentils, all types of beans, peas, chickpeas, sprouts, peanuts
Grains – Wheat, rice, corn, rye, oats, barley, buckwheat, spelt, quinoa (all available as a whole grain, flour,  bread,      pasta or noodles)
Nuts – Almonds, cashews, walnuts, brazil nuts, pecans, pistachios, hazelnuts, macadamias
Seeds –  Sesame seeds, sunflower seeds, pumpkin seeds (pepitas), linseeds

When clients don’t eat any red meat, chicken, seafood or even eggs, I find it challenging to give them nutrition advice. Their simple carbohydrate is usually through the roof and their body fat quite high. What type of healthy and nutritious meals would you suggest?
Following are some meals which are quick and easy and provide a complete protein in the one meal.

•    Brown rice with lentil dahl
•    Wholemeal toast with a poached egg
•    Stir fry tofu with sesame seeds and cashews
•    Chickpea curry with yoghurt
•    Almond spread on spelt bread
•    Seed/nut mix sprinkled onto fruit and yoghurt

Processed foods, especially simple carbohydrates, can be quite addictive (ever tried to stop eating those chips or lollies once the bag’s open?).  This leads to excess calorie consumption and ultimately an increase in your fat stores.
Alternatively, one of the golden rules of healthy eating is to avoid processed foods.  Unprocessed foods tend to have more fibre for satisfaction, and if you add some protein, this will contribute further to satiety and reduce those cravings.   In this way, you will keep your metabolism firing and be able to achieve and maintain your goal weight.

Do you believe a vegetarian diet is healthy?
I believe that a vegetarian diet has the potential to be one of the healthiest diets on the planet.  Unfortunately, the majority of vegetarians get it wrong and the lack of protein and nutrient deficiencies from their diets result in fatigue, low muscle mass and excess body fat.

For a vegetarian to be healthy, they need to invest their time into ensuring that they are getting the nutrients they need.  The importance of protein combining cannot be overstated.  It involves some work and preparation but the hard work will be more than worth it when you are firing on all cylinders and burning fat like a champion!

 

Karen Taylor is a nutritionist and naturopathic herbalist and is the owner of Taylor-Made Nutrition, a busy nutritional consultancy providing advice on diet, health issues and methods to achieve optimal health.  

 

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September 20, 2011 Suzie

Beware of vampires. No not those vampires with the good looks, charisma and pointy teeth (thank you Robert Pattinson) i’m talking about those people who suck something else that is vital to you; energy.

How to define an energy vampire? Urban Dictionary defines Energy Vampire as “ A person who boosts his own energy by taking energy from others by means of an argument, belittlement, criticism or other one-sided conversation”. I like to think of them as those people who are emotionally draining and leave you feeling down.

We all have that person in our lives, maybe more than one. Perhaps all they do around you is whinge, complain with a pessimistic attitude. Perhaps the person is emotionally dependent on you; offloading all their problems to you and rely on you to solve them. Energy vampires take many forms. They are quite a negative force to be around and can have a detrimental effect on you and your wellbeing.

I once attended an interesting workshop and was listening to one of my business idols and he told us ‘show me what you’re reading and who you’re hanging around and i’ll show you where you’ll be in 5 years”. It’s a statement which resonated with me.

Have a think about the people in your life, what are they like? And most importantly how do they make you feel? Are they positive and leave you feeling energised?

I have seen first -hand the negative effect of energy vampires. Over the years there have been a few clients which stand out as the most effected by energy vampires. Their kind and caring natures were taken advantage off. I witnessed their stress levels increase and take its toll on their health. Stress manifests itself in many ways i.e increased blood pressure, weight gain/loss, loss of hair, acne, digestion problems, illness, fatigue, depression etc.

Some clients were able to cut the ties with their energy vampires whilst others were not. For some it was too late and it turned them into a negative person also.

Everyone’s situation is different, some people are tied to their energy vampires and can’t do much about it. They can however work on stress management and perhaps new ways of dealing with their vampires.

Personally I am becoming less tolerant of energy vampires, life is too short to waste being negative. I’ve noticed it’s something I am losing patience for. I will always be there for genuine problems and to be supportive, but if all I hear is negativity and pessimism I will either try my hardest to change your perspective or cut you off mid negative sentence.

How do you deal with energy vampires?

Positivity breeds positivity. 🙂

 

(The above image is courtesy of guardian.co.uk)

 

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September 14, 2011 Suzie

Throughout my Personal Training experience, I have seen many cases of weight loss plateaus.

After altering the client’s diet, giving them a tailored exercise program, there is usually an initial success. Clients adapt to their new healthy eating habits and follow their exercise program and enjoy the benefits. Benefits include increased energy, better quality sleep, increased strength and fitness levels. For most it also includes an initial weight loss. The client gets so excited with their initial loss, it motivates them to stick to their eating habits and exercise plan convinced it will keep producing the same results.

A plateau occurs when you are in energy balance. At this time the calories you consume from food and drink equal the calories you expend as part of your resting metabolic rate and during physical activity. The human body is incredibly adaptive and will do its best to reach equilibrium (homeostatis). Many overweight people are at a plateau. They will say, “I’ve been 10kg overweight for years.” They start a fitness program where they eat less and exercise more which causes an energy imbalance and breaks their initial plateau. They start and will keep losing weight while there is a negative energy balance. But at some stage the energy balance equation balances again and causes another plateau. For example when you are 10kg lighter the energy cost of moving your body during everyday tasks and during exercise sessions is much less. So your total daily metabolic rate can drop, even when you are exercising regularly. When it falls to match your lower energy intake level, another plateau occurs. This can be extremely frustrating for the client. They have changed nothing but suddenly the weight simply doesn’t want to budge. For some, they think ‘what is the point?’ and start reverting back to their old ways, creating a vicious cycle.

It is difficult as a trainer to see your client put in the work, stick to their eating plan and not reap the rewards. There are tears, there is anger, there is desperation all over the clients face. As the trainer you try to explain the reasoning behind the plateau and that it is a normal part of weight loss. It is often hard for them to believe and understand. When weight loss plateau hits it is time to implement change. As their trainer I try to constantly add stimulus to the client’s program to keep ‘shocking’ the body, forcing it to keep adapting and thus hopefully breaking the plateau.

Some changes you can try if you encounter a plateau are as follows:

Change Your Exercise Routine

If you go walking a lot then try jogging, or swimming, or cycling — anything that will change the way your body is working. If you are doing low intensity cardio work, then try some high intensity exercise. You may need to also increase the duration and frequency of your workouts.

Change Meal Frequency

If you are eating three  meals a day – start adding snacks in between (which may mean reducing the portion size of the main meals). Eating often is aimed to boost your metabolic rate.

Alter Macro-nutrient Intake

Although it sounds complicated, the idea is to change what you are eating. For example if you are eating a moderate diet that is higher in carbs – try eating less carbs and more protein. If you have a carbohydrate snack every day at morning tea time – change it to a protein snack. Whatever you are doing consistently – try mixing it up a bit.

Eat less sugar

You may have cut back on fat, but still be consuming too much sugar. Low-fat sweet snacks such as breakfast bars and fruit twists may seem a perfectly healthy option, but they are often are high in sugar. Swapping to fruit can offer calorie savings. Low-fat milkshakes, smoothies and fruit juices also have a healthy image, but are where calories can add up.

Drink less alcohol

Alcoholic drinks may be difficult to cut back on or give up, but may be necessary when you hit a plateau. A reality check on volume is important as alcohol is often underreported. You may have a couple of glasses of wine at dinner each night, but are you having two small (125mL) glasses of wine providing a total of 160 calories or four large (175mL) glasses giving around 450 calories.

Eat smaller portions

Are you eating too much of perceived healthy foods like bread, potatoes or pasta. You may need to downsize your dinner plate and cut out second serves. Keeping a food diary for a short time, is a great way to identify opportunities for change  and is one of the best ways to be accountable for food intake. It may be just these small things that are causing the sticking point.

(please note the above suggestionsare simply that, suggestions. If you are concerned about your results or lack there of please consult a health professional)

The most important thing to do if a plateau occurs is to stay positive. Keep in mind and be proud of the changes you have made and focus on the benefits you have such as increased energy, strength, fitness etc. Don’t give up. The human body is an amazing (sometimes frustrating) thing. It is the only one you have so look after it.

 

August 30, 2011 Suzie

This photo shows what my three year old daughter managed to do in the two minutes it took for me to go to the toilet – making the disastrous mistake of leaving her alone with the ‘craft box’.  My adorable little tornado creates messes like this on a regular basis – like for all mums, tidying up is a never ending task. Then there are the other million jobs we have to do; so how in the world do you get the rest that is so highly recommended during pregnancy?

During my first pregnancy I definitely got the chance to put my feet up a bit more than this time around. Although I was working fulltime, I could come home and have a nap before even thinking about anything else. But anyone with a toddler knows having a nap during the day is impossible (unless your little one still takes them!) Any book on pregnancy will explain the benefits of getting enough sleep / rest during your pregnancy. It allows you to ease symptoms such as swelling and nausea and some even say prepares you for a calmer and more efficient labour. But how do we get that rest when there is so much else to do?

I don’t have the perfect answer to this question, but I have discovered something that helps. You need to be a little selfish! The natural instinct of a mum is to do everything for your child first and yourself second. And of course this is the way it’s supposed to be. But I think sometimes it causes us to forget about ourselves altogether. I’ve made a conscious decision in the last month or so to make sure I get to put my feet up at least once a day – whether it’s while cuddling my daughter on the couch while she watches her favourite cartoon or lying in the bath once she’s gone to sleep. The housework can wait – my rest time comes first! I’m also learning to rely on help from others more often, instead of trying to do everything myself. I have a yoga class once a week that I will not miss no matter what because it completely regenerates me. A couple of weeks ago, I knew my husband felt sick and probably would have rathered me stay home instead of him babysitting. But I didn’t even give him the chance to ask, I gave him a quick kiss and raced out the door – I figured that if I could soldier on through 15 weeks of morning sickness, he could last for two hours!

Rest is very important and I can feel the difference it is making now that I’m ensuring I get some everyday. I feel calmer and not so anxious to ‘get everything done’. I grab whatever time I can to relax and I’ll accomplish my million and one other tasks when I get around to them. J

July 7, 2011 Suzie

As our obesity rates increase scarily in Australia, so too does the incidence of diabetes.

What do you think of when you hear the word Diabetes? When I was a child I didn’t know much about it at all, in fact when it came to Diabetes I used to think that meant you needed to eat jellybeans. Nobody I knew had Diabetes. In today’s society, it is a common disease and I now know more people than I care to with the disease.

Diabetes is a disease where you are unable to convert glucose (sugar) into energy. Your body needs insulin to be able to use glucose. Diabetes results when insulin is either not produced (by the pancreas) or cannot be used properly by the body. The main characteristic of diabetes is a very high level of glucose in both the blood and urine. Over time, high blood glucose levels may damage blood vessels and nerves.

It is important to know there are two types of diabetes:

Type 1 = the immune system damages the pancreas (which produces the insulin) and it no longer produces insulin. It cannot be prevented and lifestyle does not play a role.

Type 2 = your body cannot produce enough insulin or the insulin does not work properly. Often referred to as ‘the lifestyle diabetes’ it is directly related to lifestyle factors. It also accounts for the majority of diabetes cases.

There are many risk factors for diabetes, some of which are modifiable.

Some risk factors include:

  • Age (as your age increases so does your risk)
  • Overweight around stomach/torso area
  • Genetics
  • High blood pressure
  • Gestational diabetes

Some of the symptoms associated with diabetes include:

  • Frequent urination
  • Extreme fatigue
  • Unexplained weight loss
  • Excessive thirst
  • Tingling in hands/feet
  • Infections
  • Blurred vision

Approximately 700,000 Australians (nearly 4% of the population) have diabetes, with many more going undiagnosed. Diabetics are 2-4 times more likely to develop cardio vascular disease than non-diabetics. If diabetes goes untreated, there are many physical problems that can occur:

  • Blindness
  • High blood pressure
  • Impotency in men
  • Kidney complications
  • Heart disease
  • Limb amputation

Diabetes is a serious problem that is on the rise in Australia. Reduce your risk by maintaining a healthy weight and good blood pressure through good nutrition and exercise. Early detection is the best way to manage diabetes. So see your doctor if you have any of the above symptoms or if you have any questions or concerns.

 

June 27, 2011 Suzie


Have you ever been to a course, workshop, conference etc and just leave thinking wow?
To be completely honest with you up until mid last year I didn’t know a whole lot about pelvic floor muscles. And I’m a trainer. I knew they were muscles but I didn’t know just exactly how important they are to the functioning of our body.  That is until I attended Exercise and the Pelvic Floor – a forum for health and exercise professionals organised by the Pelvic Floor First initiative, sponsored by the Continence Foundation of Australia.

Here are some scary statistics for you:

 

  • 1 in 5 women have a bladder control problem
  • 1 in 3 women who have had a baby
  • 4.8million Australians are incontinent and of that 80% are women

I don’t know about you but that amount blew me away. Then I started to think about the women I know, clients, family, friends, associates and I began to think, my goodness I actually knew some of these women had an issue whether small or big and it didn’t really occur to me till now.

I personally can’t imagine what it would be like to not be able to cough, sneeze, laugh, jump or perform other high impact exercises without leaking.  I am active all day long, demonstrating squats, running up and down stairs I could only imagine how uncomfortable and embarrassing it would be to not be able to control my bladder.

“The pelvic floor is the base of the group of muscles referred to as your ‘core’. These muscles are located in your pelvis, and stretch like a trampoline or hammock from the pubic bone (at the front) to the coccyx or tail-bone (at the back) and from side to side.

The pelvic floor muscles work with your deep abdominal (tummy) and deep back muscles and diaphragm to stabilise and support your spine. They also help control the pressure inside your abdomen to deal with the pushing down force when you lift or strain – such as during exercise.

Pelvic floor muscles support the bladder and bowel in men, and the bladder, bowel and uterus in women. They also help maintain bladder and bowel control and play an important role in sexual sensation and function.” – pelvicfloorfirst.com.au

Risk factors:

  • Age
  • High impact exercise
  • Poor posture
  • Low back pain

 

Smash those myths:

  • You’re never too old and it’s never too late to increase your pelvic floor strength
  • You still have to strengthen even if you have a c-section (load/pressure)
  • You don’t have to just accept and live with it, you can make a difference
  • Men have to worry too

So what to do? Start strengthening today.

I honestly thought it was an old person’s issue, I knew women who had a baby could also experience it but always thought it was something that just happened as you got older. I guess it is still a topic that is embarrassing and women are almost ashamed to talk about it. However after the conference I was so taken with the topic that I started talking to people straight away about it. I found out two things. One, more women than I knew actually had a problem with incontinence and two women around my age and who had not had a baby didn’t know much about it at all.

As a trainer I am hoping to raise the awareness of my clients of incontinence and how important your pelvic floor is.

I’m going to share my experience with you. Last year when I was in the height of suffering from my hip problem and sacro-iliac joint dysfunction a friend recommended me her physio. She had a hip problem and it turned out that her core played a pivotal role. I booked in and had a real time transabdominal ultrasound. I was in for a rude awakening. I thought I knew how to activate my core, in fact I often demonstrated it and talked about it all the time with clients. It turned out that my core was totally screwed up, I was overworking my muscles and in the wrong way to boot. The other scary part was that I had no ability to activate my pelvic floor and with that my transverse abdominus either. That was quite upsetting. It took a long time before I was able to isolate just the pelvic floor contraction and increase its strength before then working on the transverse. To be quite honest I found the whole thing very frustrating and tiresome. I would concentrate so hard and still my muscles would get confused. However with diligence I did improve and I have to say I’m glad it happened because it made me so aware of the core and its importance – pelvic floor included.

Up until the forum I didn’t really press the issue with all my clients. I would always make sure I included them with my pre and post natal and also those women preparing for falling pregnant. I hadn’t given much thought though on younger women and/or women who had not had a baby. They may not be at risk now but as they age their risk increases. Also, their sister or mother or friend might have a problem and if we can raise the awareness then we can lower those statistics.

Let’s give it a go –
I want you to imagine that hammock between your pubic bone and tail bone. Make sure your body is nice and relaxed. Take a breath in and on the exhale gently lift this hammock up and squeeze. The sensation is similar to that of stopping a wee midstream (don’t do that though!).  Hold the contraction for approx 5 breaths or until you feel the muscle fatigue and/or other muscles step in to compensate.

You must be able to perform long holds and quick lifts and also be able to relax your pelvic floor completely (this will come in handy during childbirth).

Try this – a maximal lift with contraction. 5 long holds (5 breaths), 10 quick lifts and combine these, mix it up 3 times a day. Try to associate your exercises with an everyday task such as breakfast lunch and dinner or travelling to and from work.  It doesn’t take long to do but certainly made a difference.

Here are a few more things I didn’t know until the conference

  • There are two types of incontinence urinary and faecal (yep not being able to control wind or faeces
  • When you have dysfunction of the pelvic floor you are at risk of prolapse (your organs – bladder/bowel/uterus – drop!! The pelvic floor supports these muscles)
  • Dysfunction can also cause difficulty emptying bowels, pelvic pain, sexual problems or back pain
  • Obesity and chronic constipation are a risk factor
  • Pelvic floor works better in good posture
  • Fatigue and anxiety affect the ability to engage the core
  • Women ready for high impact exercise are those that can do 20 star jumps quickly whilst coughing on the last two reps
  • Safe exercises for pelvic floor dysfunction include swimming, seated cycling, low resistance cardio machines, controlled hovers and planks
  • You should be able to activate, hold and relax your pelvic floor during an exercise

Unfortunately I can’t include all the information in this one article. I could go on and on but I have made this article a lot longer than usual as it is!

Finally I just have to congratulate the wonderful women in the Pelvic Floor First initiative. The presenters were engaging and highly knowledgeable, at the end of the day we had question time with the panel and honestly it was one of the most interesting I’d ever heard. It was so interesting to hear from different ladies of different age groups, circumstances and careers with such great and relevant questions.

The day certainly gave me a lot to think about, which I am still informing my clients about.

Please visit www.pelvicfloorfirst.com.au  or www.continence.org.au for more information.

(top photo is two of the 4 great presenters Marietta Mehanni and Lisa Westlake, Bottom photo includes Jacqueline and Sam from the Continence Foundation – i’m sorry about the blurry photos!!)

 

June 20, 2011 Suzie

LADIES  – FAT is necessary! Now i’ve got your attention.

One of the many physical differences between women and men is the greater amount of fat that women carry; this softens the outline of the muscles, rounding out the surfaces while creating characteristic folds and grooves.
Fat in normal women represents approx between 18-20% of body weight, whereas in men it only represents 10 – 15%.

The main reason for this difference is that women at some point in their lives may fall pregnant. Their body will be nourishing a baby from their own reserves, so women have to stock energy in the form of fat in anticipation of future pregnancies (and must stock even MORE energy during the last two trimesters of pregnancy.)

Interestingly, fat distributions occur in women according to climate. In hot counties, the fat is localised around the bum (African), on the hips (Mediterranean), and around the navel (certain Asian regions). The distribution avoids covering the woman with a heavy coat of fat that would be difficult to bear for long periods of heat.  In cold countries, the distribution of fat provides for better protection during harsh and lengthy winters.

Whichever way the fat is distributed, its main function is for the survival of the species as it provides for survival of the woman and her offspring during time of scarcity.

All healthy people have fat reserves, it is necessary for the proper functioning of the body. Keep that in mind if you find yourself looking in the mirror beating yourself up over your appearance. Yes obesity is a problem, it is an epidemic there is no denying. An unnecessary amount of fat is unhealthy in a colossal amount of ways.

However becoming obsessed with your body and following some fashion trends of the ‘twig’ can lead to problems. In fact the almost complete disappearance of fat can lead to serious hormonal problems including the absence of menstrual cycle (amenorrhea).  This is thanks to evolution, the body will not bring an offspring into the world if the female would not be able to nourish it with her own energy reserves.

Primary fat deposits

•    The buttocks
•    Lower back
•    Hip region -riding breeches, saddle bags, love handles etc.
•    Between the thighs
•    Around the navel (also found in thin women!)
•    Pubic area
•    Knees
•    Back of upper arm (tuckshop lady arms, bat wings etc)
•    Breasts

 

It is important to love your body. Although there are some parts of your body you may not be able to change or ‘get rid of’ you can definitely improve them with some hard work!

 

 

 

June 13, 2011 Suzie

Lately I’ve been thinking about how little I listen to what my body is trying to tell me, and to a degree how little I take care of my health.

I’ve had a couple of really busy weeks. I’m wrapping up uni for the semester and have had exams and assignments to complete. I’m also gearing up for a seven week Euro trip and am trying to tie up loose ends at work. I also have quite a to-do list of bills to pay and things to organise before I get on the plane. Amongst all of this I’ve been trying to make time to relax and get some exercise in.

A couple of weeks ago I was surprised to begin waking up several times throughout the night – usually my days are so busy that my head hits the pillow and I don’t wake up until my alarm goes off. I also noticed that I was getting irritable and anxious at the smallest of life’s hiccups or events and was eating much more than usual but not gaining any weight. Even though I noticed all of these small changes, it wasn’t until I took a blood test that I began to connect the dots…

 

I’ve had problems with my thyroid gland since I was eleven. The thyroid is a butterfly shaped gland that sits below the larynx (Adam’s apple) in the neck and is responsible for many metabolic processes in the body, including growth and energy use. Along with the nervous and immune system, the endocrine system helps the body cope with different events and stresses by secreting hormones directly into the bloodstream.  

I was diagnosed at 11 with hyperthyroidism, a condition where the body starts releasing much higher levels of hormones. This left me with a rapid pulse, hand tremors, weight loss (despite an increased appetite), nervousness, anxiety and fatigue (despite not being able to sleep). Before being diagnosed I felt like I had been rolled over by a steam roller – my body was trying to fire on all cylinders but I felt awful.

After years of medication, I had radioactive iodine at 15 to completely destroy my thyroid gland and I now have to take a couple of tablets every day for the rest of my life to release the right amount of thyroid hormone into my body. Usually a healthy thyroid gland will automatically regulate the amount of hormone needed in the body for normal function, but the only way for my doctor to determine if I am getting too little or too much is through a blood test. The first sign I experience that my levels are out is that I usually start to have trouble sleeping, and at that point I head straight to the doctors for a blood test.

 

I went up to my doctors recently to prepare for my trip and realised I hadn’t had a blood test in over a year! Not exactly the best way to look after your health! I’ve just gotten back my results and my thyroid hormone levels are no where near where they should be. The funny thing is, when I walked out of the surgery after my appointment I slowly started to realise that I had all the symptoms that my thyroid levels were out – I was just too busy to notice!

It makes me really annoyed at myself because it means that my body hasn’t been working at its most optimal peak, and a simple blood test months ago could have alerted myself and my doctor to make a simple medication dosage change! 

I’ve decided that I’m going to make the time to see my doctor every 3 months for a blood test until my medication is regulated and then every 6 months after that to stay on track. I’m also going to try and pay more attention to my body. I’m sure I’m not the only one that brushes off a trip to the doctors as an annoying inconvenience and time waster, but I’m realising more and more that I can’t take my health for granted.

 

When was the last time you had a check-up?

 

June 2, 2011 Suzie

Jump to it ... travellers often gain weight during a holiday.

Last week I wrote about the importance of good blood pressure, which hopefully you all had a read and a bit of a think about.

The other day I was reading through www.smh.com.au and I came across an interesting article on the relationship between blood pressure and dementia.

It was interesting to read new information (which actually made quite a lot of sense) and learn about how the two relate.

Below is the link to the article:

 http://www.smh.com.au/lifestyle/wellbeing/blogs/chew-on-this/healthy-heart-healthy-brain-20110530-1fblf.html  (check out the first comment 🙂 )

Happy reading!

(the photo used in this blog is from the actual article on smh)

May 24, 2011 Suzie

Have you ever had your blood pressure checked?

If yes, do you get it checked regularly?

Put simply, blood pressure is the amount of pressure in your arteries when blood is pumped through them.

The size and condition of your arteries, combined with the amount of blood pumped by your heart determines your blood pressure. When the arteries are narrow, the heart has to work extra hard to get the same amount of blood pumped around the body. This puts strain on the heart.

Your blood pressure is presented as two values e.g 120 / 80. The top reading is systolic, so the amount of pressure in the heart when the heart is contracting. The bottom value, diastolic is the amount of pressure in the arteries when the heart is relaxed.

Blood pressure is asymptomatic, so you wont know if you have high blood pressure unless you get it checked. It should also be checked regularly as it can change.

Do you freak out and get nervous at the doctor’s office? If so, you may have ‘white coat syndrome’, if you get anxious going to the doctor, you may find your bp skyrocket, not giving an accurate reading.

My Dad suffers from this white collar syndrome so much so that years ago when getting his blood pressure taken at the doctors it gave a ridiculously high reading. They actually thought Dad was having a heart attack it was so high. Suffice to say he invested in his own bp machine so he could monitor at home when more relaxed. 

If you get nervous at the doctor’s it might be a good idea to invest in your own blood pressure machine and monitor your bp form the comfort of your own home. Even if you don’t it’s a good investment so you can keep an eye on things. You can purchase a bp machine from pharmacies, they are quite reasonable in price and easy to use. Monitor yourself regularly just not a good idea after exercise.

The general guidelines for blood pressure:

100/60 = low   120/80 = normal    140+/90 = high, borderline hypertensive

Keep in mind that these are general guidelines only and that everybody is different and will therefore have different readings. Speak to your gp if you are concerned.

Uncontrolled high blood pressure can overload the heart and blood vessels and speed up the artery clogging process.

Following are some of the causes of high blood pressure:

• Being overweight

• Excess alcohol

• High salt diet

• Being inactive 

• High trans fat diet

• High stress

• Family history

You can keep your blood pressure at a healthy level by maintaining a healthy weight, exercising regularly, managing stress, reducing salt intake and restricting alcohol intake.

Your blood pressure gives an insight as to what’s going on in your body. Wouldn’t you want to know?