30 MINUTES WALK A DAY KEEPS THE DOCTOR AWAY.  DON'T GET LEFT OUT, EXERCISE YOURSELF TO GOOD HEALTH. By Dr. Franca 4th December 2016.


It is difficult for most of us to be active enough these days.  In earlier generations, physical exercise was a part of normal everyday life.  Now for many of us it is all too easy to jump in a car rather than walk or we simply seem to be just too busy to exercise.Health experts advise that regular exercise such as brisk walk or some sort of mild indoor activities can improve our health and keep the Doctor away. 


















So what are the benefits

More energy
More stamina
More happiness
A lower risk of heart disease, diabetes and stroke
Reduced risk of cancer of the bowel
Greater self confidence
Relief from stress and depression
A better shape and appearance
Stronger muscles
A lower risk of osteoporosis (thinning of bones)
Lower blood pressure
A higher level of the ‘good cholesterol’ (HDL Cholesterol)

In fact, moderate exercise such as tennis, dancing, squash, golf or a brisk walk for 30 minutes, five days a week, can reduce your chances of developing coronary heart disease.

If you are unlucky enough to have a heart attack, if you have kept yourself fit you are twice as likely to survive. Look after your health now to enjoy life longer.





DR. FRANCA
LIVE A HIGH VOLTAGE LIFE

STRESS OR EUSTRESS - IMPROVE AND LIVE A HIGH VOLTAGE LIFE. 

By Dr. Franca 27th November 2016.

Just being alive creates stress.  It is a natural fact of life for everyone.  Anything that happens in your life has the potential for being stressful.  Those things are called stressors.  It is not the event of the stressor that produces the feelings of distress, but how you react to the stressor.  In life, 10% is what  happens to you and 90% is your reaction to it.  How we think determines the way we process stress.  Our thinking style govern the behaviours or strategies we use to cope with stressors.  In turn, the resulting levels of stress influence our wellbeing and our physical and emotional states.  Contrary to popular belief, there are two kinds of stress:

DISTRESS is the kind that results in bad feelings. Distress results in strain and wear and tear on the mind and body.

EUSTRESS is the positive type of stress: enhancement, exhilaration and excitement. Eustress leads to growth and satisfaction.

How we think about an event or a stressor will determine whether we experience eustress or distress.

N/B: In life 10% is what happens to you and 90% is your reaction to it.

 

WHAT CAUSES DISTRESS?

Consider the experiences you have over the past two years. These life events could have been a child leaving home, transferring to a new area, trouble in a relationship, or a change at work or business or redundancy. The greater the number of life events, the greater the potential that you may experience stress. The frequency of these events, however, may not in themselves produce stress. How you think about the events and what you do as a result of that thought is more important. For example, a redundancy or a transfer from one’s state of origin may bring about an abnormal fear of failure (distress), but for someone else it is viewed as an opportunity to achieve something new (eustress). The thought patterns in our heads have a great deal to do with the kind and level of stress we will experience.

Pinpointing Symptoms of Stress: Do this activity to establish the level of your stress (tick Yes or No)

YES    NO

I used to be good at taking decisions but I am now finding it

rather difficult

I used to be good at taking decisions but I am now

finding it rather difficult

I find it difficult to concentrate

I find it difficult to think straight

I keep forgetting things

I keep getting negative or irrational thoughts

I experience palpitation

I have spells of dizziness I get frequent headaches

I have a ringing tone in my ears

My breathing is shallow

My eyes get tired and sore

I perspire a lot

I feel tired most of the time

I keep bursting into tears

I have lost my self-confidence

I suffer mood swings

I feel drained

My self-esteem is low 1 keep getting angry

I feel apprehensive

I feel unhappy

I feel as if something terrible is going to happen

I feel frightened

I feel helpless I feel hopeless

I feel depressed

I feel nervous

I feel anxious

I find it impossible to relax

I choke on my drink often

My time management is poor

I have lost interest in sex I have become obsessive

I talk non-stop

I loose the thread of what I am saying


Interpreting your scores

Check your YES scores.

The higher your number of YES scores, the more you may be putting yourself at risk of stress related illness. If you have answered YES to all the questions, this indicates a very high level of over stimulation; you need to take immediate action to avoid the risk of over stimulation and burn out syndrome. Look carefully at your YES scores and consider what you can do to achieve a more balanced lifestyle.

Check your No scores

NO scores indicate an easy going personality, if your NO scores are high, you are unlikely to be at risk of stress. However, a high NO score could possibly indicate under stimulation or procrastination, so beware.

Consider carefully both your YES and NO scores in order to achieve a more balanced lifestyle. Follow these tips:

Lighten up, you only live once
Live, love, let go and be happy
Accept that everyone makes mistakes including yourself
Listen to other people’s opinion and views
Improve yourself esteem by praising other people and yourself too
Trust other people and delegate
Slow down, give yourself a break before you break down
Stop setting yourself rigid and unrealistic goals
Nurture yourself, take life as it comes
Learn the value of relaxing and having fun instead of always struggling
Chill out

 
 

EXPERT ADVICE ON HOW TO PREVENT HEART ATTACK AND HEART FAILURE.  By Dr. Franca 11th December 2016


When a person does not pass an examination, we say that he has failed.  This essentially means that he has been unable to perform up to expectation.  So also, we talk about an organ failure when a body organ is unable to perform its function up to expectation.  Thus we have heart failure, liver failure, renal failure, joint failure.  We can even talk about brain failure.  The heart has failed when it is unable to perform to fulfil the demands of the body.  The heart thus fails to do its job, which is pumping blood throughout the body.  Heart failure can be as a result of many heart problems.  See more