Daily Health Tips: The Dark Hole of Depression

Posted on December 17, 2013 by chatwithdrketch

Depression is a mood disorder that is beyond the ordinary ups and downs experienced daily. It is a serious health concern. Some people have described depression as “living in a black hole” or having a feeling of impending doom. Can you imagine how that feels? Surprisingly though, some depressed people actually don’t feel sad at all—they may feel lifeless, empty, and apathetic; men are more likely to feel angry, aggressive, and restless.
Do you wonder how people get to this ‘black hole’ of depression? Here are some issues that can lead to depression:

•    Conflict. The presence of conflict in any area of our lives could lead to depression,.
•    Death or a loss of a loved one, naturally leads to grief and sadness. This however, increase the risk of depression.
•    Genetics. Studies have not been able to conclusively show how this contributes to the disease, but a family history of depression may increase the risk.
•    Major events. I’m sure we can all understand how losing a job or income, getting divorced, or retiring would lead to depression. But what do say when the opposite is the same? You would think that events like starting a new job, graduating, or getting married would make you excited and raring to go, yes? On the contrary, it could lead to depression.
•    Other personal problems can lead to depression and they include, the feeling of social isolation for whatever reason

Symptoms?
Depressed people usually lose interest in daily activities. They have no interest in former hobbies, pastimes, social activities, or sex. This person clearly loses the ability to feel joy and pleasure.

There is a bleak outlook on life. It appears that everything is bad, getting worse and will never get better. There is an increasing feeling of helplessness and hopelessness

There is a change in weight or appetite. This could be in either direction as a result of differing effects in people: it could lead to increased appetite and subsequent weight gain in some and reduction in appetite and subsequent weight loss in others.

Depression again affects different people differently here and thus could lead to inability to sleep or over-sleeping.

Tolerance level of depressed people is usually low and so they tend to snap at little issues, feel irritable, restless, angry and oftentimes, violent.

Unfortunately, it may not always be possible to prevent depression. But some strategies may be helpful.
•    Know your personal risk of depression. If you have a family history, you are more at risk.
•    Develop a strong social and spiritual support system. Join activities in clubs, churches, art centers etc.
•    Exercise regularly and reduce your stress. If the latter is not readily viable, improve on your stress coping mechanisms.
•    Get treatment for alcohol and drug abuse if this is a problem for you.
•    Eat healthy and get the necessary amount of sleep daily (7 – 8 hours)

Have a great day, people and stay out of the dark hole pf depression 🙂

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Daily Health Tips: Substance abuse

Posted on December 16, 2013 by chatwithdrketch

Substance abuse is becoming a major problem in our environment as teenagers move from the stages of  experimentation to total dependence on these drugs.

Here are 5 ways to help your children avoid substance abuse:

Spend time with them. WE all get too busy with one thing or the other and do not spend quality time with our teens. Teens with hands-on parents who are involved in their lives are more likely to avoid drugs and alcohol. Families that spend time together, hang out and eat meals together have more opportunities for insightful and/or continual conversation. Discuss ways for your child to make responsible choices, no matter what his or her friends are saying or doing. Praise achievements. Never miss a chance to praise your child and build his or her self-esteem.

Encourage them to join a team. Sports build self esteem. Studies have shown that teenagers involved with sports are less likely to get involved with drugs or alcohol as teammates and coaches have expectations for everyone on the team to be playing to their full potential. Most teams also apply strict sobriety rules, which create a huge incentive for teens to stay clean.

 

Get them involved with an organization. If sports isn’t your teenager’s thing, get him involved in some other extra-curricular activity: arts, music or spiritual groups. These help keep the teenagers busy an interacting with groups that build a sense of positive self worth.

 

Be open and have discussions about drug abuse and consequences. Forget the old wives’ tales we were told as children about the consequences of drugs. Focus on facts and get them involved in figuring out how to avoid peer pressure when drugs are offered. Remember that even a teenager can develop a drug problem.

 

Ask your teen’s opinion. Listen to your teenager’s opinion on the issue. Watch the body language and do not be judgmental. If they sense this, they can clam up and you will be none the wiser as to their real views on drug use or whether they are using drugs already.

 

Beyond all these, Show good example. The teenagers learn a lot more from what we do than what we say!

Here’s to a healthier you!

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Daily Health Tips: Low Sperm Count

Posted on December 15, 2013 by chatwithdrketch
I was at the Redeemed Camp last week to present a seminar on ‘what to eat and why’ . It was an hour long talk with questions. Needless to say, we couldn’t get around most of the questions. I will be taking on the questions raised in the question slips that were handed to me starting sometime this week…perhaps 3 questions per day, with the hope that it addresses some issues that you may have wanted to discuss.

Today, we will discuss low sperm count. Being diagnosed with this can be a harrowing experience when you’ve got no idea where it came from and/or what you could have done differently to prevent it. Here are 5 things you wish you knew about low sperm count
• The causes of low sperm count could be medical, environmental or due to lifestyle issues
• Medical causes include infections like gonorrhea and chlamydia, certain drugs used for cancer and fungal infections, , undescended testes and cancer.
• Environmental causes include over-exposure to industrial chemicals, heavy metals and X-rays; over-heating the testicles by frequently using the sauna and hot tubs; prolonged bicycling
• Lifestyle causes include alcohol use, tobacco smoking, illegal drug use, obesity and emotional stress.
• To get a woman pregnant, a man has to have at least 40 million sperm per ejaculate. People with low sperm count usually have less than this.

If you have been diagnosed with low sperm count, then do something about it. Here are some tips that could help to improve your sperm count
• Stress has been found to contribute to infertility problems such as hormonal issues. So, prevent excessive stress and perform relaxation exercises. Remember that infertility and life in general can be stressful, learn to relax.
• Stop smoking because smoking significantly reduces both sperm count and the movement of sperm-cells.
• Prevent overheating of the scrotum: When scrotal temperature rises (caused by tight underwear, long stays in a sauna or Jacuzzi, for example) sperm production can be impaired.
• Maintain a healthy weight: Not too under or overweight since weight influences estrogen and testosterone levels.
• Stop using drugs: Prolonged use of recreational drugs (for example, alcohol, marijuana, cocaine)

Have a fabulous week ahead 😀

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Daily Health Tips: Preparing and Cooking Your Veggies

Posted on December 14, 2013 by chatwithdrketch
Hi y’all, hope you’ve had a good day, so far. It’s a weekend and some of us may have a bit of cooking to do. I’m hoping, praying and keeping my fingers crossed that veggies will feature in this cooking spree

Here are our top five tips for handling and cooking our vegetables in a healthy way.

• When you buy vegetables in the market, buy them whole. Do not have them cut in the market. When you do this, you are exposing the very fragile water soluble vitamins in the vegetables to the air and denaturing them. And then you still have to wash them before use…this leads to bleeding out of the essential nutrients through the cut ends of the vegetables.

• Then do not fry or over cook the vegetables. Just lightly steam them in a pot with some spices as desired. Heat can actually break down and destroy 15-20% of some of the vitamins in vegetables.

• Research has shown that for vegetables like carrots, boiling is the best way of preserving the nutrients in carrots and sweet potatoes. Be sure to leave their skins on until after cooking. The anti-oxidant effect of tomatoes are also more pronounced after cooking.

• Stir-frying. As the name suggests, this involves lightly greasing a pan with oil and continually stirring your thinly cut vegetables or cubed chicken breasts. Emphasis on the words lightly greasing. For best for best results and shorter cooking time, use a really hot pan or wok

• Poaching. You can poach your vegetables in hot fluid…could be hot water, hot vegetable or meat stock. This preserves the nutrients and gives awesome flavour especially when poached in stock.

So, cook away…to your heart’s content!

 
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Daily Health Tips: Salt

Posted on December 14, 2013 by chatwithdrketch

Rule of thumb for the use of salt in food: If you can taste it, it’s way too much!

Dr Ketch

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Daily Health Tips: Superfoods that fight cancer!

Posted on December 13, 2013 by chatwithdrketch
Still on cancer, here are 5 super foods readily available in our environment that help prevent cancer:
• Garlic
Funny…but it could very well be the sulfur compounds causing that odor that also stop cancer-causing substances from forming in your body, speed DNA repair, and kill cancer cells :D…..talk about a stinky idea!!
Garlic also battles bacteria, including H. pylori (the one connected to some ulcers and stomach cancer), and it reduces the risk of colon cancer.
To get the most benefit, peel and chop the cloves and let them sit 15 to 20 minutes before cooking. That activates enzymes and releases the sulfur-containing compounds that have the most protective effect
And…by the way, stick with the cloves, not the dietary supplement.

• Carrots
Carrots contain beta-carotene, an antioxidant believed to protect cell membranes from toxin damage and slow the growth of cancer cells. They also deliver other vitamins and phytochemicals that might guard against cancers of the mouth, esophagus, and stomach.
Some studies have suggested that cooked carrots supply more antioxidants than raw. If you’re cooking carrots, leave them whole while steaming or boiling, and cut them after they’re done. That reduces the loss of nutrients and gives them a sweeter taste as well.
• Dark green leafy vegetables
Green leafy vegetables are rich in substances that are thought to protect against cancer of the mouth, esophagus, and stomach.
These vegetables are also rich in folic acid which helps your body produce new cells and repair DNA, and is especially important for women of childbearing age because it can prevent neural tube defects in a developing fetus . You get the most of these nutrients when the leaves are eaten raw or slightly cooked. So please don’t smother them in oil!!!

• Whole Grains
Whole grains have a lot of fiber and contain other substances that might battle cancer;
So stock up on 100% whole wheat bread (not white bread), ofada or brown rice as opposed to polished white rice and oats instead of sugary cereals.

• Strawberries
Berries are thought to protect against heart disease, memory decline and cancer
Strawberries are rich in antioxidants which are thought to destroy cancer-causing substances and slow the growth of tumors.
Other types of berries like raspberries, blackberries, blueberries, and cranberries are also good sources of these anti-oxidants. They can be found fresh or frozen at big supermarkets in major cities. Studies have shown that eating fruit, including berries, probably decreases the risk of lung cancer and could prevent cancers of the mouth, esophagus, and stomach.

Have a lovely day, folks

 
Here’s to a healthier you!
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Daily Health Tips: Your food and cancer

Posted on December 12, 2013 by chatwithdrketch

Our diet plays a huge role in our health…I’m sure I’ve said that, perhaps a gazillion times only :D. But, if ever you needed a reason to eat right, here it is. Some food tips to help you fight cancer:

Limit Red Meat and Animal Fat
Studies have shown that a diet high in animal fat increases the risk for several types of cancer, particularly colon cancer. Poultry and fish contain less fat than red meat,  thus reducing the red meat in your diet may help to prevent cancer. A diet high in fat also is major cause of obesity, which is a risk factor for many types of cancer.

Reduce Your Alcohol Intake
Drinking excessive amounts if alcohol have been implicated as risk factor for many types of cancer. Studies suggest that men who consume 2 alcoholic drinks per day and women who have 1 alcoholic drink per day significantly increase their risk factors for certain types of cancer. Remember that these are the generally ‘approved’ or ‘recommended’ limits of alcohol for men and women daily….spend a moment and just reflect on that.

Eat Your Fruits and Veggies
A diet rich in fruits and vegetables greatly reduces your risk of developing cancer and many other conditions.

Fruits and vegetables contain antioxidants, which help repair our damaged cells. Green, orange and yellow fruits and vegetables are your best bet to help prevent cancer. Studies also show that dark fruits, like blueberries and grapes, may also have anti-cancer properties.

Cruciferous vegetables such as cabbage, broccoli and cauliflower are especially useful in preventing cancer, according to numerous studies.

Avoid Smoking and Exposure to Smoke
Smoking has been implicated in not only lung cancer, but many other types of cancer. It is the most significant cancer risk factor that we can reduce by quitting or never starting.
            
Practice Safe Sex
Unsafe sex has been implicated in cervical cancer. Unsafe sex can cause infection with the human papillomairus (HPV), which can cause cancer of the cervix and is a risk factor for other types of cancer. HPV is a common sexually transmitted infection that is spread through sexual, skin-to-skin contact. There is a vaccine to prevent this cancer now. Please ask your doctor. HIV/AIDS is also associated with some types of cancers. Get screened regularly

So, now you know :D. Have a great day, y’all

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Daily Health Tips: My High Blood Pressure Risks

Posted on December 11, 2013 by chatwithdrketch

Are you at a higher risk of developing high blood pressure and you have no idea how. Let’s help you out. Here are 5 things you should know about high blood pressure risk

  • There are some high blood pressure risks you cannot control. High blood pressure runs in families. If this is the case with your family, you are also at higher risk yourself. This means that you have to check your blood pressure regularly.
  • There are some high blood pressure risks you can control! You can reduce your high blood pressure risk by improving your lifestyle habits. Eating a healthy diet that is low in sodium, getting regular exercise, quitting smoking, losing weight  and reducing your intake of alcohol and caffeine will help.
  • Salt is small, but it carries big blood pressure risks. Are you one of those who pick up the salt shaker even before you’ve tasted the food? Studies have shown that about 30% of all high blood pressure is caused by consuming too much salt! Thus, reducing  your salt intake can help to reduce your blood pressure.
  • Your  blood pressure medication is not a magic pill. For it to work, you’ve got to co-operate! That means that, you must take your medication regularly. This requires self motivation since high blood pressure often causes no symptoms. You may feel fine and simply forget to take your medication. If you find it difficult to remember to take your medication or if you do not want to take it – for example, if you experience side effects – speak to your doctor .
  • Reduce your risk generally by imbibing lifestyle modifications:

Be physically active for 30 to 60 minutes on most days of the week. Try walking, biking, swimming, dancing or any other physical activity that you enjoy. Remember that even a little bit of physical activity is better than no activity at all.

Eat a lot of fresh fruits and vegetables, low-fat dairy products and other foods low in fat and salt. Avoid fast foods, canned foods or foods that are bought prepared, as well as any foods where you can see the fat in them.

If you drink more than two alcoholic drinks each day, drinking less will help to lower your blood pressure. A regular-sized bottle or can of beer or a regular-sized glass of wine are each equal to a single alcoholic drink.

Keeping your body weight within a healthy range also prevents high blood pressure. If you are overweight, losing about 10 lbs (5 kg) will lower your blood pressure, and reducing your weight to within a healthy range will lower your blood pressure even more.

It is important to stop smoking if you have high blood pressure. Smoking increases the risk of developing heart problems and other diseases. Ensuring that you live and work in places that are smoke-free is also important.

 Here’s to a healthier you!

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Daily Health Tips: Blood Pressure – The Fact Behind The Figures

Posted on December 10, 2013 by chatwithdrketch

Are you one of those who wonder what those numbers used to denote blood pressure mean and what reading is a normal one? Well, listen up. Here are 5 things you should know about your blood pressure

•    BP is the pressure with which blood pushes against your vessels as it passes through your body. A normal blood pressure allows blood to flow and deliver oxygen and food to different parts of the body.

•    We measure blood pressure with two numbers (ie, 124/84 mmHg). The first number is called the systolic blood pressure and the second is called the diastolic blood pressure. These two numbers are written as ‘systolic/diastolic’ followed by the unit of measurement.

•    Systolic blood pressure is your highest blood pressure measurement and is recorded when your heart contracts.

•    Diastolic blood pressure is your lowest blood pressure measurement and is recorded when your heart relaxes and fills with blood.

•    The ideal blood pressure is 120/70mmHg.  Any figure between this and 140/90 is pre-hypertension and a call to action and lifestyle modifications.

Lifestyle modifications include exercise, weight control, diet watch (portion control, use of less salt, eating more fruits and vegetables, using less oil in our foods and when we do use oil to focus on the heart healthy oils) etc

More about blood pressure tomorrow

Have a great day 😀

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Daily Health Tips: Fun ways to exercise

Posted on December 9, 2013 by chatwithdrketch
It’s a new week…we’ve all got places to go, people to see, things to do! Don’t forget to get as much exercise as you can while achieving your goals. Let’s give you some fun exercise suggestions:

• Remember jumping jacks? Try and see how many you get in during a commercial break on TV.

• While getting ready in the morning, instead of just going through the motions, trying playing some music and dance along as you go through your getting ready motions. If you enjoy this a lot, join a dance class and really work those muscles with salsa, tango etc.

• Remember arm wrestling? Challenge as many people as will listen. Your children would love to do that with you…especially when you let them win . You’ll be surprised how many muscles you work out.

• Do you love a pillow fight? Or you think it’s just for children? Nope! Race around your house with partner and children and have a good, robust pillow fight. May the best man or woman win!

• While at work, try to clench your butt muscles while sitting, clench your abdominal muscles intermittently, check how long you can hold your legs up in the air while at your desk and be sure to walk over to the copier to pick the report rather than call for it.

Now I’ve settled the questions of how to get some exercise into a busy schedule. No more excuses, people. Get moving and burning those calories

 
Here’s to a healthier you!
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