health Archives - Wellbe | Employee Health & Organisational Wellness Consultancy

Period Power: How to tailor your workouts to your menstrual cycle.

Have you ever noticed how one week you can power through an entire workout easily, and then the next you’re struggling through it? This could be due to what phase of your menstrual cycle you’re in.

Did you know that the term “menstrual cycle” doesn’t only refer to when you’re on your period? It actually refers to
the various phases that your body goes through throughout the month.

Every phase that you go through has an impact on your energy levels, hormones and even your motivation. But there are some fabulous ways for you to maximise your workouts by tailoring them to your cycle.

Little PSA before we get into it, this isn’t going to be one of those blogs that tell you to put the chocolate down and make sure you train every day of your menstrual cycle. A little bit of indulgence and self-love can be the best thing for you during your time of the month.

But if you’re looking for ways to keep active and get the endorphins flowing, then we’ve got the best tips for you.

Everything you need to know about menstrual cycles

Most of us have experienced a complete menstrual cycle but do we understand them and what our bodies are going
through? Let’s take a look.

Generally, a healthy menstrual cycle lasts about 28 days, varying here and there from person to person. Some cycles range from 23 to 35 days, it all depends on your body. The first day of your period is the start of your menstrual cycle, followed by the next 27 days until you begin your next period. The start of one period and the start of the next count
as a complete menstrual cycle.

Every cycle is unique, but they all have the same phases:

● Menstrual phase

● Follicular phase

● Ovulation

● Luteal phase

These phases make up each full month of your menstrual cycle, and every phase comes with its own side effects.

The cycle breakdown

The menstrual phase is from when your period starts until it ends (this can be from about 3-7 days, but this can vary). During this phase, your oestrogen and progesterone hormone levels decrease.

Next begins the follicular phase, which starts on day one of your period and continues until ovulation, which is usually about 16 days. During this phase, the follicle-stimulating hormone is released. Once the follicular phase is complete, your ovulation will begin. During ovulation, the luteinizing hormone is released in response to the follicular phase’s rise in oestrogen levels. You may notice your body temperature increase during this phase.

And then lastly you’ll enter the luteal phase where there is a rise in progesterone and a slight increase in oestrogen levels (the complete opposite of what happens during the menstrual phase). As this phase ends, these hormones will decrease. This is when you’ll experience all those fun PMS symptoms like bloating, headaches and cravings (trying out every product in the Chuckles range probably sounds like the best idea right about now).

Training and your period

Some weeks you feel on top of the world, some weeks you’re exhausted or feel weak. This is all due to the change in your hormones throughout the month. Sometimes, working out is the absolute last thing you feel like doing.

Any form of exercise can have a small or big impact on your menstrual cycle, depending on how your body reacts to physical activity. Everyone reacts differently, and some have a more severe reaction to their hormone change than others.

What many don’t know though is that you can maximise your workouts by simply going with your flow. According to various studies, you can adjust your exercise routine to your cycle. By doing the right workouts at the right time of the
month, you’ll still smash your workouts throughout the month.

How to maximise your workouts

As we’ve mentioned, your hormone levels change throughout your menstrual cycle which in turn makes you feel strong, tired, energetic or moody – it all depends on the phase of your cycle.

The beginning phases

Firstly, high-five for even thinking of doing a workout while on your period because it can be tough.

This stage of your cycle (when you’re on your period) is when your progesterone and oestrogen are at their lowest. This may cause your energy levels to decrease, and your emotions could go a little wild. Make sure you listen to your body during this phase and see what it needs and what you feel like doing.

If you’re really struggling with your energy or motivation, try doing slower forms of workouts like going for a walk, doing yoga or even just hopping on the treadmill for a little. By doing low-impact activities, you’ll still increase your endorphins and keep your body moving (which can often help alleviate any cramps you experience).

If you feel like doing something more, though, strength training is a fabulous option during this phase. Some studies indicate that strength workouts during the follicular phase (days 1-14 of your cycle) can result in higher muscle strength compared to when you train during the luteal phase (days 15-28 of your cycle).

The middle phase

When you’re halfway through your menstrual cycle (during ovulation), you might find your energy levels increase as your oestrogen and testosterone levels increase again. The ideal time to focus on high-intensity workouts and even some heavyweight training.

This is the time to take full advantage of your strength and energy!

The final phase

Lastly, you’ll enter into the luteal phase, which will cause your progesterone levels to rise while your oestrogen
decreases. To be very honest, this is the most problematic time of the month, as this is when you begin experiencing the majority of your PMS symptoms.

The couch and Netflix are going to start calling your name, and the gym will seem like a very distant memory. But don’t give up on your physical health completely.

Opt for shorter workouts, low intensity, or keep your workouts the same but use lighter weights for fewer reps. Be
realistic about what your body needs, and don’t be too hard on yourself if you’re not performing at your best.

Exercise is not the epitome of looking after yourself, though. Self-care is a holistic journey which includes eating nutritious meals that are satisfying and filling.

Menstrual cycles are a frustrating but equally wonderful part of our lives, don’t let them take over, though.

Make your flow work for you, and remember to put your needs and your wellbeing above all else.

August 29, 2022 Gemma Oberholzer Women's Health Comments Off

How to change negative habits for healthy ones

by Katey Kerr-Peterson

Negative habits can creep into our lives and our routine, and before we know it they become part of our default behaviour. Often we know better than to make that extra cup of coffee, stay up late watching TV, engage in office gossip, or make unhealthy food choices. But we struggle to do better and know exactly how to turn our good intentions into our reality.

We are all only human, and can’t be expected to make perfect choices everytime. But if you are honest with yourself, and know there are some positive shifts you would like to make for your own physical and mental well-being, then read on. As Magaret Moore, co-director of the Institute of Coaching at Harvard-affiliated McLean Hospital puts it – ‘engaging in habit changes for self-improvement is key to vitality and well-being at all ages’!

The good news is that you are the author of your life. Your life is made up of the choices you make, and you have the power and ability to bring about positive change. Change begins with you and you can start today.

Here are our 7 steps to change unhealthy habits:

Identify the habit(s) you want to change

It all starts with awareness. Take the time to review the areas of your life as an observer, and notice the behaviour you want to shift. It can be anything from wanting to spend less time on social media, to engaging in more positive self talk, or even prioritizing physical health through more regular excercise. Be kind to yourself during this process. There is no need to feel ashamed, or to beat yourself up for not being where you want to be. Jot down a few of the changes you wish to make, and be proud of yourself for taking this first and important step towards change.

Identify your triggers

Every action is initiated by a trigger. For example, if you’re standing in front of the fridge looking to eat yet another snack, pause to notice why you’re there/what has triggered you being there. Are you really hungry, or are you actually enjoying taking a small mental break from work? If you’re constantly reaching for your phone to surf social media, what causes this impulse – are you simply bored and looking for some entertainment? Becoming aware of your triggers can help you pause before you act, and you may find it easier to consider other, more positive, options.

Replace the negative habit for a better one

In this above example, instead of reaching for more food, you could opt to drink a large glass of water instead, or walk outside for a 10 minute mental break. Instead of scrolling through Instagram, try engage with a colleague in the office. These simple shifts will make you feel more energized, focused and connected, which are all hugely beneficial. Ask yourself – how do I really want to feel, and what (better) choice can I make to take a step towards this?

Change the narrative

Instead of justifying your negative habit, try and flip the script of you inner dialogue. For example, instead of pouring that extra glass of wine, or eating an unhealthy dessert saying ‘I deserve it, it’s been a stressful week’. Affirm to yourself ‘I love feeling in control of my health. I love feeling good, and right now I am satisfied just as I am’. It may feel un-natural at first, but when you start to feel good, it will get easier to shift to the healthier choice, and you will enjoy a positive cycle of thinking – feeling – and being.

Visualise

See yourself throwing away the twisp or buying healthy food or waking up early. Whatever the bad habit is that you are looking to break, visualize yourself conquering it, smiling, and enjoying feeling good. By holding this new identity in your imagination, the easier it will be to show up as him/her – bringing you closer to your ultimate goal.

Small steps are still progress

Let go of the ‘all or nothing” mindset. If you set out to do 1 hour of exercise, but have a work deadline that you need to prioritize – set aside 15 minutes to workout. You will feel less guilty about skipping it all together, and will reap the positive effects from reinforcing the habit regardless. Small steps in the right direction, is still progress.

Give yourself time

In our culture we want to see instant and immediate results. However lasting change takes time. Commit to the process, and offer self compassion when you slip up. Remember that everything in life is a choice, and every moment is a chance to choose again. Life is yours for the taking, so set your sights on your goals, and enjoy the journey on your way there.

May 11, 2022 Gemma Oberholzer Healthy Habits Comments Off

How to positively lead change in the workplace

Change is a constant in today’s work place but that doesn’t make it any easier for us humans to deal with. When facing change employees look to their leaders to see them through, and as leaders we have the opportunity to make change positive for our people. Workers may be loathed to leave the familiarity of their daily routine and comfort zone, and be hesitant or fearful that they will not be able to cope. It is with a positive attitude that leaders will persuade staff to embrace change and gain much.

“A LEADER IS ONE WHO KNOWS THE WAY, GOES THE WAY AND SHOWS THE WAY”-LAOTZU.

Change is complex and challenging but a work place that does not evolve cannot be competitive, successful or thrive. Change under the correct leadership can be the catalyst to innovation, improved organizational functionality, increased competitiveness, higher financial performance and greater customer satisfaction. For employees change under correct leadership can enhance skills development, performance and personal growth. Positive, innovative and visionary leadership result in sustainable change.

The role of leadership in organizational change

“OUR CHIEF WANT IS SOMEONE WHO WILL INSPIRE US TO BE WHAT WE KNOW WE COULD BE”-RALPH WALDO EMERSON.

More than ever, the role of leadership is of tantamount importance. Organizational leadership plays the key role in the evolution and growth of a business. A good leader helps employees face and embrace the challenges of change, while working towards organizational goals in a worthy way. The strategic role of a leader in change can include: allocation of resources; alignment; vision; deciding on the future focus of the business; gaining commitment and motivation from the team; and achieving sustainable growth. Successful change is reliant on effective and intelligent leadership. A leader’s foot prints should be everywhere.

Since 2019, COVID changed the way we live and work. Even without a global pandemic other organizational changes could be things such as different reporting lines, restructuring and changes in the number of employees. Many structural changes are being implemented as companies adopt a hybrid workplace where employees rotate in and out. This has, and will, transform a company’s culture, engagement and the way business gets done. Demographics have also changed with innovations in health care resulting in an increased multigenerational workforce. It is essential to adapt and be innovative in creating productive and united teams. There is also a focus and prioritization on diversity and inclusion in the workplace to combat discrimination and cultural bias.

Technological advances, changes in legislation, shifts in customer expectations and service, business decisions and diversification, all bring change that need to be responded to by leaders and their strategic initiatives. A “positive change strategy” results in rewards being reaped despite organizations being in uncharted waters.

Positive benefits of change in the workplace.

With change, you must anticipate that people are going to resist. As humans, we are wired to resist change, preferring the status quo, routine and a sense of security. A change results in psychological and physiological reactions in people. The unknown is uncomfortable, and our brains will tend to seek familiarity. If employees are not supported in change it can lead to demotivation, resistance, resentment, loss of talent, job insecurity and poor performance.

It is the leader’s role to make, implement and drive successful change. Change can have a positive impact by adding value or transforming situations and people. Research indicates that an adaptable individual can flex their personality to continue to perform in a changing context. Adaptable employees can tap into the behaviours and mindsets needed to be both disciplined and creative, thoughtful and expressive, spontaneous and logical. These characteristics of being agile, flexible or versatile bring benefits not only to themselves, but also to the whole team. Critically studies show that adaptability is something that we can learn, develop and grow.

So what can you as a leader do to make your people, teams and business adaptable and flexible? Some key behaviours to implement successful change for leaders should be:

Have a vision and innovative approach:

Having a clear vision of where the organization is heading, aligning the team and clearly mapping the destination clearly gives direction and motivation to your people to face and conquer the challenges of change.

Effective communication:

Communication is always key. Without clear communication and repetition of core messages, many will struggle to positively involve themselves in change. Communication elicits better employee engagement and relations. You need to communicate the WHAT and the WHY of the change.

Lead authentically:

To be truly authentic is to behave in a way so that needs are met. It’s a dance between staying true to values while being flexible and malleable. By leading with clarity and authenticity you can build a strong work culture and climate.

Celebrate small wins:

Leaders who celebrate and appreciate goals achieved by their employees and subordinates motivate their teams. Frequently give recognition and rewards, to maintain enthusiasm and boost confidence.

Be proactive about change:

As a leader you have to always be fit for the future, the onus is on you to be a forward thinker. Develop a futuristic mindset that scans the horizon for change. One needs to be proactive and preempt the changes before they occur. Looking back and applying past experiences and predicting the future shifts will put you on the front foot. Keep current, fail fast when appropriate and recover quickly.

Collaborate and include employees in change:

As a leader you need employees to trust and respect you so you can inspire and motivate. Scout out the innovative thinkers in the organization and collaborate with them including them in change plans. Empower the employees to act consistently with the new vision and help sustain commitment to it. Encourage them and adapt your strategy to suit your employee’s needs.

Find change agents and champions:

Change agents can be internal such as managers or employees. It is the individual or group who takes the task of initiating and managing change in an organization. As a leader you need to identify change agents as they are vital to successful transformation. The following traits are desirable in change agents: experience, expertise, access, flexibility, representative characteristics, enthusiasm, organizational knowledge and influence

Foster psychological safety:

Leader-Member relationships are key to the success. Trust is earned and as leader you need to attract employees and subordinates. A supportive management style, not a dictative style, would give the desired result. Grow your empathy by putting yourself into other’s shoes. People working in psychological safe environments feel: included, accepted and respected. When people are respected they give more than their hands or the day to day grind, they are invested and give their minds and heads as well.

Create mechanisms for support and feedback:

Throughout change make employees feel supported. Make time for open discussion of problem areas, things that are going well and honest questions. Offer formal coaching and access to counseling. Informal support may involve a cup of coffee, regular check ins, practice active listening and have an open door policy. Be available, be approachable. Effective feedback is critical and helps people grow, adapt, and become better versions of themselves within change.

Reinforce job security:

When things change people feel insecure, leaders must reassure them that their jobs are not under threat. Job security is knowing that your job is safe and having the assurance that you will be able to work in your current employment for the for seeable future. As an employer you can increase job security for employees. Encourage learning and development, upskilling, lead with pragmatism and resilience.

Conclusion

If you are a leader that understands the need for and benefit of change and the value of your people, you will be the organization that stands above competition and you will succeed in the ever changing environment of business. Take bold steps and foster your ability to be an agent of change. This is an ever green skill you can develop for yourself and your organisation.

May 11, 2022 Gemma Oberholzer Work Well Comments Off

Binge eating and restoring balance: The expert’s guide to balanced eating

Did you know that there’s a difference between bingeing every now and then and an actual binge eating disorder? The term ‘binge eating’ is thrown around often but there’s so much more you need to understand.

Many people complain about their relationship with food and attribute this to binge eating. There are different types of binge eating though. There’s the Friday night binge after a long, hard week where you just need some takeaways, a dessert, chips, some choccies and maybe even a couple of biscuits.

Then there’s the more serious side to binge eating. Binge eating disorder (BED) is a type of feeding and eating disorder that’s now recognised as an official diagnosis.

Everyone has experienced some form of binge eating but that doesn’t always mean you have BED. Let’s take a deeper look into this.

Explore: The importance of gut health – plus the best and worst foods for your gut

What is binge eating?

Binge eating is when you eat even when you aren’t hungry and continue to eat until the point where you are over-full or feel physically ill.

Binge eating can be something you experience periodically but it can also turn into a disorder where in addition to eating large amounts of food in excess and to the point of discomfort, you also feel out of control when eating and have a sense of shame or guilt.

Binge eating more often can have serious implications on your health and wellness and it’s important to restore a sense of balance to your relationship with food.

The psychology behind binge eating

Bingeing behaviours extend beyond food. Bingeing can include eating, drinking, shopping and more and all types of binge behaviours actually have similar causes.

According to clinical psychologists, bingeing helps people deal with their negative emotions that they can’t deal with rationally.

Many of us have had a moment of self-indulgence when things just feel too tough but when does the occasional overindulgence become an actual problem?

Well, according to clinical psychologists, bingeing can become a full-fledged disorder when characterised by feelings of powerlessness, secrecy, shame and isolation.

When you start to feel that you need to hide away and binge in private or you need to schedule your binges around work and social plans, then you may need to dive a little deeper into why you’re doing this and figure out whether or not you need to ask for some help.

Why do we feel the need to binge?

There are a variety of reasons why you may seek comfort in binge eating. Some of these can be;

Psychological

As we mentioned above, feelings of unhappiness, frustration and the like can be “numbed” by binge eating, even if for a limited time.

Sadly though, what often happens is the pain and guilt in the aftermath of a binge can trigger stress which may lead to another binge and the cycle can continue.

Explore: Managing stress and how to make it work for you

Chemical

You know that feeling of euphoria after biting into a delicious meal or dessert? Binge eating can give you a similar chemical reaction.

Often people overindulge because it feels great (until they begin to feel guilty). Our brains release the feel-good neurotransmitter of dopamine in high quantities when we eat something that brings us joy.

You can imagine what happens next. Once your brain gives you that euphoric feeling during a binge, that feeling can become a physical addiction. You’re then more likely to binge more often because you crave that same rush of chemicals.

Sociocultural

Society can be tough and cause feelings of self-consciousness and like you aren’t good enough. The need to fit in can lead to bingeing in many different forms.

Managing the guilt around (binge) eating

The guilt associated with a binge can be crippling. And it can feel like it’s impossible to get over.

These are some of our tips that should help you manage the feelings of guilt:

Spot your “should”s and “shouldn’t”s

Start paying attention to how often your inner dialogue includes the words should or shouldn’t. How many times do you say “I shouldn’t eat that” or “I should be doing that”? The second you start saying I should or I shouldn’t, you’re immediately making yourself feel guilty.

Be more mindful

Actually think about what you’re eating and how much. It’s so easy to get caught up in your feelings and trying to find a quick fix but really think about what you want and what will serve your mind and body.

Eat slowly and think about how you feel. Remain in tune with your body, it will tell you what you need and even if your mind is yelling “more!”, your body is probably begging you to stop so pay attention.

Unfollow accounts on social media that are triggering

Social media can be a very triggering environment. From “what I eat in a day” posts to the never-ending posts about hustle culture, it can leave you feeling less than adequate.

Unfollow accounts that trigger negative emotions in you and cause you to use binge eating as a coping mechanism.

Talk to yourself like you’re talking to a friend

Be kind. You’re your own worst critic and we can be so hard on ourselves. Change the thoughts you have about yourself. Think to yourself, “would I say this to one of my best friends?”, if the answer is no then why would you talk to yourself like that?

Building a balanced relationship with food

This isn’t an easy thing to do. Many of us struggle with food. Whether we’re worried about gaining weight or if something is healthy or not, our minds are constantly dissecting food.

When you feel the urge to binge, take a step back and acknowledge how you’re feeling, as difficult as it may be. Truly think about why you feel the need to eat right now. Consider questions like;

Am I hungry?
How will this make me feel later?
Does this serve what I am trying to achieve?
Do I need to eat or am I trying to hide my feelings?

The best thing you can do is be conscious about what you’re doing and why. If you feel like you’re really struggling, please never feel ashamed to reach out for help.

April 12, 2022 Gemma Oberholzer Eat Well Comments Off

Planting positivity – what you need to know about the art of gratitude

In a world as unpredictable and crazy as ours, it’s easy to forget to be grateful. We go about living our lives the same way each day but did you know that actively practising the art of gratitude can change your life?

Actively expressing gratitude has been proven to improve levels of anxiety, depression, stress and it changes your way of thinking where you no longer dwell on the negative but start to focus on the good in your life. However, having an attitude of gratitude is more than just saying “thank you”.

What is the art of gratitude?

The art of gratitude goes hand in hand with living a more mindful life. When you focus on being mindful, you are trying to be more present in all that you do. By being more present, you slow down your daily routine and you’re more cognizant of your life and the people around you.

When you practise the art of gratitude, you also slow down and focus on the good in your life and the good in the people you surround yourself with.

The art of gratitude, at its core, is simply living a happy and fulfilling life. It’s where you regularly take the time to be thankful for all that you have, to thank those around you and share in the abundance of life. The more you do this, the more good you start to attract and by just practising gratitude, you are planting the first seed of positivity.

How to practise the art of gratitude

This isn’t a difficult task. There are no major changes you need to make. The main thing is to slow your day down and focus on what you have to be thankful for. You can do this by;

Journaling

Create a gratitude journal, nothing fancy, a notebook will do just fine.

Every morning or every evening, hide your phone away for a little while and sit in a calm and happy space (my favourite is outside on the patio with a cup of Rooibos tea). Now take the time to reflect on your life, the people in it, your achievements and write down a list of things to be grateful for.

Some examples could be; your furry companion, your health, the job you have or even that you made it out of bed that day (this is a very important one if you’re going through a tough time).

You can list as many things as you want to but we recommend at least listing 3-5.

Saying thank you

This sounds obvious but have you ever held a door open for someone or let them into your lane during heavy traffic and not been thanked? It’s not the best feeling.

Now you don’t have to throw a parade for every person that does something nice but simply acknowledging that someone helped you goes a very long way. Take the time to actively thank those who have made your day a little easier.

If you have a friend or family member who has been a ray of sunshine in your life recently, send them some flowers or even a text letting them know that they’re appreciated.

Making others feel good has a direct response to how you feel.

Having daily affirmations

You can use your gratitude journal or simply do this in front of the mirror but as much as you’re grateful for all that you have, you need to be equally grateful for all that you are.

Some self-love can drastically change your perceptions and feelings. Be thankful that you are here, that you are an incredible person, a good friend and someone who is valued.

In the same way that you’d take some time to write in your journal what you’re grateful for, take the time to pause and be grateful that you are you.

Meditating

Similar to being mindful, meditation and focusing on your breathing is a great way to practise being grateful.

During mindful meditation, you are focused on the present moment without any judgement and often during this time while you focus on your breathing you think of a word or a phrase like peace or happiness. With the art of gratitude though, you can focus on what you are grateful for and let those beautiful thoughts manifest in your subconscious.

Take a look at how to master meditation here.

How planting positivity can change your life

Planting seeds of positivity and letting them flourish into multiple facets of gratitude can transform your life in a variety of ways. Listed below are some of those ways;

Gratitude shifts your focus

You begin to see the positive rather than the negative and as you begin to master the art of gratitude, the negative in your life won’t have a great hold over you and you will navigate your way through it better.

Being grateful makes you feel happier

The more grateful you are, the more you start to realise how good your life actually is.

You’ll be less materialistic

This doesn’t mean that you won’t have the drive to acquire all that you want in life but you won’t be as focused on getting the next best thing. You’ll be satisfied and grateful for what you have been blessed with.

You’ll be less likely to experience burnout

As you use mindfulness and the art of gratitude to navigate your way through life, you’ll begin to live a slower-paced life that will feel more manageable. You’ll begin to prioritise important tasks and work through them in a much calmer manner.

You’ll improve your physical health

You’ll start to sleep better and feel more in tune with your body and its needs, encouraging you to be more physically active (through yoga, going for walks etc) and have more time to focus on your and your needs.

You’ll begin to develop patience, humility and wisdom

As you slow down and focus on the good in your life, you’ll begin to feel more at peace and more inclined to enjoy the smaller things in life and all it has to offer.

The art of gratitude is another way of practicing self-love and getting more out of this life. Life gets busy and with all that we have faced during the pandemic, it is so important to actively seek the sprouts of positivity all around you.

September 21, 2021 Gemma Oberholzer Eat Well Comments Off

5 Important Health Checks Every Woman Should Do

As women, we are in between trying to balance careers, children, families, social lives and so on. And because of how busy life gets, it can be hard to remember to look after your own health on top of it all.

This is why creating healthy habits for yourself through eating healthily, exercising and meditation is so crucial because you need the energy and ability to tackle your everyday. Over and above creating healthy habits, it’s also very important to ensure that you have regular health checks. The reason why health checks are so important is that they can improve your quality of life, prevent complications and detect potential problems early, which can ultimately save your life in the long run.

So the question is: What health checks should you be getting?

1. Pap Smears

As you enter adulthood you should be going to get regular Pap Smears. According to WebMD you should go for the test “every 3 years from ages 21 to 65”. The purpose of this exam is to test for cervical cancer in women. It can also reveal changes in your cervical cells that may turn into cancer later.

2. Mammograms

A mammogram is a screening for breast cancer. It involves compressing the breast between plates so that X-ray images can be captured. According to nationalbreastcancer.org “women 40 and older should have mammograms every 1 or 2 years”.

3. Blood pressure

Having regular blood pressure tests should happen throughout your life. According to heart.org, “blood pressure numbers of less than 120/80 mm Hg are considered within the normal range”. To maintain a healthy blood pressure range you need to follow a healthy diet and incorporate regular exercise into your life.

4. Skin examination

Regular at home skin examinations should happen every month. You need to start getting in the habit of scanning your skin for any new moles or start pointing out changes to existing moles as they can be an early sign of skin cancer. According to cancer.org “finding it early when it’s small and has not spread, makes skin cancer much easier to treat”. If you have a family history of skin cancer it’s best to go for regular check ups with your doctor or dermatologist.

5. Dental checks

From the moment you get your first tooth and through your whole life you should be going for regular checks with your dentist. According to nhs.uk “people with good oral health will probably need to attend only once every 12 to 24 months, but those with more problems will need check-ups more often”. This way you can spot early signs of decay and any other problems.

August 17, 2021 Gemma Oberholzer Women's Health Comments Off

There’s more to self-care than you think

We hear words like self-care and self-love a lot lately. These words are thrown around so often that they begin to lose their meaning and we start to feel overwhelmed with what we’re supposed to do.

Is self-care eating that extra-large slab of chocolate you’ve been eyeing or is it taking a day off of work to recharge? Let’s unpack what self-care really is, the different types of self-care and why it’s so important to actively practise self-care every day.

What is self-care?

Self-care is far more than you may have originally thought. It’s not overindulgence, it’s not about being selfish and ignoring all your responsibilities, there’s a little more to it. Self-care is about taking care of yourself holistically.

It’s looking after yourself physically, mentally and emotionally so that you are healthy in mind, body and soul to accomplish everything you need to and so that you can dominate each day.

In order to achieve optimal self-care, there are 5 types of self-care that you should focus on.

Different forms of self-care

1. Physical

The first step to self-care is looking after your body. Now, this doesn’t mean working out for 2 hours 5 days a week. It just means that you will make healthier choices so that your body can run efficiently.

It’s important to remember that there is a connection between your mind and your body. In order for your mind to be healthy, your body needs to be healthy too and vice versa.

To be physically healthy, you need to make conscious decisions about the food you’re eating, how much sleep you’re getting and the physical activities you love.

If you’re new to physical exercise, give these tips a try at home!

2. Social

This is often something we don’t think about as self-care but the COVID-19 pandemic has made it clear how important social self-care is.

This involves having healthy relationships with friends and family. It can be easy to let close relationships slip, life gets busy and it can be exhausting trying to keep up. This is made even more difficult by a pandemic that limits your social interaction.

It’s important to set aside time to maintain your relationships. Take a couple of minutes out of your day to check in with your friends, set up a video call or meet for coffee (when it’s safe to do so). There’s no right or wrong amount of time to spend with friends and family but it’s important to nurture these relationships.

3. Mental

Your mental wellbeing is just as important as your physical wellbeing. Just like you exercise your body, you need to exercise your mind.

Mental self-care includes doing things that keep your mind active. Find things you love to do like reading or even downloading apps that focus on keeping you mentally fit.

Another way to take care of yourself mentally is by journaling. You can start by writing what you’re grateful for each day and some self-affirmations. This will help you develop a healthy inner dialogue.

4. Spiritual

Spiritual self-care is unique to everyone but it definitely aids in your self-care process. It involves finding something that helps you develop a deeper sense of meaning and connection with the universe.

You can do this by meditating, focusing on your religion and praying or discovering your own spirituality.

5. Emotional

Your emotional self-care is so important. It is vital to find ways to handle difficult and uncomfortable feelings and emotions.

Do you feel your emotions or do you have a habit of ignoring them? Confronting your emotions is necessary for your overall self-care so they don’t fester into something far worse.

Find ways to process your feelings by maybe chatting to a friend you trust, going to therapy or writing your feelings in a notebook every day so you can process what you went through that day. Have a look at how you can live a more positive life here.

Why is self-care so important?

As we said, self-care is not laying on the couch all day binge-watching series, self-care is putting your mental, physical, emotional and spiritual wellbeing above everything else.

We live fast-paced lives and it’s so easy to lose yourself in the hustle and bustle so you really need to slow it down. Start living a more meaningful life and be more cognisant of what you’re feeling every day and make sure you are actively looking after yourself. You deserve it!

This is a life we should fall in love with not simply begrudgingly go through it.

July 20, 2021 Gemma Oberholzer Eat Well Comments Off

OAT PANCAKES

DIFFICULTY: EASY

TIME: 15 MINS
SERVES: 1-2

Because who doesn’t love pancakes? This version is made with cholesterol friendly high fibre oats.

INGREDIENTS

1 large egg
2 Tbsp plain unsweetened yoghurt
Splash of milk of choice
1/3 cup oats
2 heaped tsp coconut flour
1 tsp ground flaxseed
1/2 tsp each: baking powder, cinnamon and
vanilla essence
2 sachets sweetener or 1 Tbsp xylitol or honey

Toppings of choice:

berries, chopped fruit; plain yoghurt, honey, sugar free syrup, desiccated coconut, chopped nuts etc.

METHOD

Blend all ingredients together (*batter should resemble thick-ish pancake batter). If batter is too runny, add in a bit more coconut flour). Heat a large non-stick fry pan on medium-low heat and add oil/butter Pour batter into the heated pan – you can either make 1 large pancake or a few smaller ones. Cook for +/- 2 mins on one side (or until lightly golden), then flip and cook for another 1-2 mins. Serve warm with toppings of choice.

DOWNLOAD YOUR OAT PANCAKES RECIPE HERE

June 24, 2021 Gemma Oberholzer Eat Well Comments Off

Does your career need a boost or is it more than that?

We’ve all felt like we’re stuck in a rut at some point. Be it in our personal lives or professionally, there are times where you feel that you need more or simply that something needs to change. Navigating these feelings can be difficult though.

How do you determine if it’s time for a promotion or even a new job? How do you know if you’re burnt out and need to focus more on your personal happiness? Feeling the need for change is one thing but knowing why and what changes to make is vital.

There are many reasons why we feel this way so we’re going to dive into ways you can understand what you’re feeling and figure out what you need to do.

Struggling professionally

Ever spent a work day feeling miserable, annoyed at everyone and constantly wondering “why am I even doing this?” If you’ve ever felt anything like this, it might be time to consider the following:

It’s a good idea to upskill

These are just a few signs that it’s time to add some new skills to your repertoire;

People are being promoted around you
You find yourself getting bored easily
You’re constantly asking others for help with your tasks

You might be sitting here and thinking but how is learning a new skill going to change anything?

Upskilling yourself gives you the opportunity to branch out into something new and interesting while giving you the chance to add a new level of value to your company. Learning something new or mastering something you already know will give you a new sense of purpose and reignite your passion in the workplace. It is also never a bad idea to invest in yourself and learning new skills is the best way to do that.

Even better, you can use online courses from sites like Udemy that offer cost-effective options for you to expand your skillset. And you don’t even have to leave the house!

Should you be asking for a raise or promotion?

Knowing when and how to ask for a raise or promotion isn’t easy but these are a couple of signs that indicate it really is time to ask.

You killed your performance review
You’ve upskilled yourself and can now be considered as overqualified for your current position
You’ve taken on more responsibilities at work

Asking for a raise or a promotion is a little daunting and can feel like an impossible task. There is definitely a lot that should be considered before doing so. According to this Forbes article, there are 5 major things you should think about before you make your request.

What stands out from that article is that preparation is key! Make sure you can adequately show why you deserve the raise or promotion, understand what your role is worth and know how to position yourself correctly to show the value you can add.

Maybe it’s time for a new job

It is so disheartening when you feel like you’re giving your all to a job that is giving nothing back to you. We spend the majority of our lives at work so when it’s not enjoyable, life as a whole can feel pretty ‘meh’. There are many reasons to find a new job, a few of them are;

You’re often bored.
It’s a toxic work environment
It’s starting to impact your mental health
You are constantly being overlooked for any promotional opportunities

Always remember that your happiness, mental health and goals come before any job. If you are not satisfied in your current company or position then move onto bigger and better opportunities.

Start off by really thinking about what you want and then begin browsing job listings on LinkedIn. This article by Balance Careers has some really great tips on how to get started! Starting a new job is often quite scary but the thrill of boosting your career is just SO worth it.

It’s personal

You might find that you’re feeling really unmotivated and miserable at work but it has nothing to do with your company, your job role or anything work-related. This is when you have to really be mindful and understand where these feelings are coming from.

Creating the elusive work-life balance can be a struggle and the fear of burnout is real. This is why it is so important for you to set boundaries within the workplace. You’ll find that once you begin to prioritise yourself, your goals and your mental health, everything falls into place.

These are some of the best ways to overcome personal struggles that are impacting you professionally;

Begin each day on a positive note – a positive mindset can change everything!
Be aware of imposter syndrome and how this is affecting you. Read more about imposter syndrome here.
Don’t be so hard on yourself. Perfection doesn’t exist so simply do the best you can.

Most importantly though, be patient with yourself and be kind to yourself. Life is difficult and we often feel endless pressure to be the best (thanks, Social Media). Simply take each day as it comes and make sure you’re doing the necessary work to keep bettering yourself.

Whether you are struggling personally or professionally, it is time to make a change and take ownership of your own life. You’ve got this!

June 17, 2021 Gemma Oberholzer Women's Health Comments Off

Be Ever Present: The Art of Mindfulness

We often get consumed by the hustle and bustle of daily life. We find ourselves going through the motions every day without being too conscious of it. This often leads to feelings of burnout or unfulfillment which is why mindfulness has become such an important art to master.

When people say the word ‘mindfulness’, a variety of thoughts may cross your mind; “has this got to do with spirituality?” “Do I now have to start meditating?” “I really don’t have time to add another task to my day”. And most importantly, “what does mindfulness do and does it work?”

We’re highlighting the importance of mindfulness and showcasing how easy it is to add it to your daily ‘To-Do List”. This blog is going to take you through the journey of mindfulness – from what it is, all the way to how you can practice it.

What is mindfulness?

Simply speaking, mindfulness is being 100% present in every moment.

The Mindful Blog describes it as “the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us”.

Mindfulness is something innate in us that we are all fully capable of doing but due to our busy lives and the allure of social media, we easily forgot to be present in the moment. This makes mindfulness something we need to practice daily.

If you ever catch yourself really noticing what your senses are experiencing or you’re deeply aware of your emotions and your thoughts, you’re being mindful. The art of mindfulness includes learning breathing methods, using guided imagery, and other practices to relax the body and mind. In the long run, these practices will help calm your mind, body and soul.

What are the benefits of mindfulness?

The art of mindfulness is not merely focusing on the benefits of it. The goal is to practice it daily and slowly begin to notice the changes your mind and body will experience.

When we solely focus on the benefits something can have for us, we often forget to completely immerse ourselves in the journey. That being said, there definitely are a variety of benefits to mindfulness.

When you’re mindful, you are able to reduce your stress levels, gain insight and awareness of not only yourself but the world around you and enhance your performance in everyday life. You are able to gain a completely different perspective into your life and the lives of those closest to you. A perspective that is free of judgement, prejudice and full of positivity.

According to the Mayo Clinic, mindful meditations have shown to minimise:

Stress
Anxiety
Pain
Depression
Insomnia
High blood pressure (hypertension)

Mindfulness has also proven to:

Improve attention
Decrease burnout
Improve sleep
Improve diabetes control

How to practice mindfulness

Now that we’ve explained the beauty mindfulness has to offer, it’s time to dig into how you can practice being mindful every day. There are a variety of simple techniques to use so we’ve listed a few.

1. Pay attention

This sounds slightly obvious, if I’m living and doing tasks then, of course, I’m paying attention.

Well, not necessarily.

Paying attention means more than just being there and doing something. It’s about slowing down and actively noticing the world around you through all 5 of your senses and really thinking about how it makes you feel.

2. Live in the moment

This means putting your phone away and being present. Don’t think about how cool this would look on Instagram and snapping a selfie as a result. Instead, be intentional with what you’re doing. Be open and accepting of all that is around you while being completely aware of your thoughts and feelings.

Living in the moment also means being truly appreciative of what you have and those around you.

Of course, you are going to be battling with fighting off plaguing thoughts that naturally enter your mind. But the trick is to accept and acknowledge those thoughts, and then let them go as you release them.

A good way to look at your thoughts is as though you are sitting on the side of a busy road, watching the cars pass you by. Your thoughts are the cars. And you can either choose to pick a car to travel in – aka – a specific thought – or you can simply sit and watch them go by. This is the practice of peace and being present. It is the art of not allowing your thoughts to control and take over your mind. It is giving you the ability to control which thoughts you focus on and which ones do not deserve your attention.

3. Accept yourself

If you don’t accept yourself, you will feel less inclined to be mindful because mindfulness opens you up to being vulnerable and taking a deeper look into yourself. You need to practice self-love and self-acceptance and truly love yourself like you would a close friend.

4. Focus on your breathing

If you are feeling negative or anxious, you need to take a step back and fully focus on your breathing. Take a deep breath in and close your eyes, focus on your breath as you breathe out and pay attention to how the air moves through your body. Carry on breathing in and out focusing on the feeling of your breath.

There are more advanced ways of practising mindfulness like through meditation where your breathing and your thoughts come together but for now, we’ve left you with the basics to get started.

Some facts about mindfulness

Mindfulness is not something that’s unfamiliar to you, it’s something we all know how to do. Life just has a way of taking over in some moments.
You don’t need to change who you are to be mindful but it requires you to use simple practices to open yourself up completely.
Anyone can do it. From children to the elderly, this is something that is so easy to master and will truly transform your life.
Mindfulness is something you need to be conscious of as often as possible. You need to train your brain to actively be mindful.
Being mindful can assist you at your job as well as in your personal life. When you’re mindful, you have a higher chance of being innovative and finding effective solutions to difficult problems.

Take a moment now to truly be mindful. Sit back, breathe in and focus on your senses. In a short amount of time and with practice, you will truly transform your life.

May 5, 2021 Gemma Oberholzer Eat Well Comments Off