STRESS MANAGEMENT (PART 2)

Healthier ways to manage stress includes the following:

Exercise regularly.
Targeted exercise goes a long way toward freeing your body of stress hormones and increasing your endorphin levels - responsible for feelings of happiness. Carve out time during your busy day to exercise to both keep your body healthy and as a natural outlet for your stress. You should notice the difference. Try to raise your heartbeat to 120-180 beats per minute for about thirty minutes per day. If you don't have time to do all thirty minutes in one sitting, don't worry; you can break up the exercise time however you need to fit your schedule. Walking for even 20-30 minutes each day is sufficient if that's all that you can afford. Walking isn't just good for stress-reduction: Adults over 40 who walked briskly for at least 150 minutes a week saw their life expectancy increase by 3.4 – 4.5 years. Swimming, hiking, and biking have been shown to reduce stress as well. A benefit of swimming and biking is that, opposed to jogging, they create far less joint strain, which makes them perfect for people with joint problems or those wanting to prevent them.

Get enough sleep.
Give your body the sleep it wants, and your stress levels will take a nosedive. Sleep is a mechanism by which your body recuperates and restores its energy reserves. If you're not getting enough sleep, your body will use stress to keep you active and alert in the absence of stored energy. Most adults need at least 7-8 hours of sleep per night. Young children and older adults need more, about 9-10 hours of sleep per night. Get into regular sleeping habits. If you can, try to go to bed and wake up at the same time each night and morning. Routinizing your sleep cycle will teach your body when it's supposed to go to be tired, aiding in better sleep and less sleep deprivation.

Eat properly.
Your body needs to be healthy, happy and properly fuelled to help you tackle stress. Like it or not, stress is a bodily reaction to anything that disturbs its natural state, meaning that your body can have a profound effect on producing and relieving stress. Water has been shown to relieve stress. That's because a dehydrated body creates cortisol, a stress hormone. An under-hydrated body creates stress to motivate the owner of the body to properly care for him/herself. Start decreasing caffeine and alcohol intake. In some cases, alcohol intake increases stress response in humans while being linked to substance dependency, a stressful condition itself. Caffeine is also responsible for raising stress levels, especially at work, so try to stick to water as a general rule. Eat a healthy breakfast and healthy snacks during the day. It is better to eat several smaller meals throughout the day than to consume three large meals. For a healthy stress-free diet, consume more complex carbohydrates such as whole-grain breads and pasta, foods high in vitamin A such as oranges, foods high in magnesium like spinach, soybeans or salmon, and black and green tea, which contain antioxidants.

Learn to relax.
Relaxing your body, by whatever natural means, is a great way to reduce stress. Don't expect your stress to immediately dissipate; it can take time. In most cases, try not to fixate on the stress itself while you're relaxing. Think of something placid and tranquil, or think of nothing in particular. Let your body tell your mind that everything is okay. Listen to calm and soft music. Music really gets you relaxed and happy. Try listening to music with no vocals and pick music with instruments like the flute, piano, or violin. Classical, jazz, or folk tunes generally work well, but if that's not your cup of tea, choose music that puts you in a good place.

Take a bath.
Add Epsom salts or other fragrant bath salts for a luxurious touch. Indulge in your private time and relax the body.

Get a massage.
Either having a professional massage or con a loved one into giving you a stress-relieving massage. Use lotions or oils and dim ambient light for the most relaxing atmosphere.

Do some journalling.
Writing down what's bothering you, what you've been busy with, and how you feel will help you to expel your negative emotions.

Do things you love.
Often when you're stressed, you can look at your schedule and see that you are lacking time for doing your favourite activities. Whether that be drawing, writing, reading, playing sports, or cooking, set aside time on a daily basis to do those things you enjoy. Try picking up a new hobby to help you relieve your stress. If you've always wanted to learn how to ride horses or how to bake cake, then do it! Learning something new will take your mind off of whatever is bothering you, and give you a new hobby to enjoy. If you have a very busy schedule, set aside at least just ten minutes per day to do what you enjoy. Although ideally you should spend thirty minutes to an hour, allowing just a small break from your hectic schedule will be enough to lower your stress levels.


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STRESS MANAGEMENT (PART 1)

                                        
It may seem that there’s nothing you can do about stress. Stress is inevitable. It walks in and out of our lives on a regular basis. And it can easily walk all over us unless we take action. Fortunately, there are many things you can do to minimize and cope with stress. Here are ideas for handling stress without causing more strain and hassle.

Stress management starts with identifying the sources of stress in your life. This isn’t as easy as it sounds. Your true sources of stress aren’t always obvious, and it’s all too easy to overlook your own stress-inducing thoughts, feelings, and behaviors. Sure, you may know that you’re constantly worried about work deadlines. But maybe it’s your procrastination, rather than the actual job demands, that leads to deadline stress.

                                                

Hence to identify your true sources of stress, look closely at your habits, attitude, and excuses

Unhealthy ways of coping with stress

These coping strategies may temporarily reduce stress, but they cause more damage in the long run:

Ø  Smoking

Ø  Drinking too much

Ø  Overeating or undereating

Ø  Zoning out for hours in front of the TV or computer

Ø  Withdrawing from friends, family, and activities

Ø  Using pills or drugs to relax

Ø  Sleeping too much

Ø  Procrastinating

Ø  Filling up every minute of the day to avoid facing problems

Ø  Taking out your stress on others (lashing out, angry outbursts, physical violence)


                                                                                                                to be continued

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BREAST SELF EXAMINATION (BSE)

Breast self-examination (BSE) is a screening method used in an attempt to detect early breast cancer. The method involves the woman herself looking at and feeling each breast for possible lumps, distortions or swelling.

NOTE:

The best time to do a self breast exam is about 3 - 5 days after your period starts. Your breasts are not as tender or lumpy at this time in your monthly cycle. 

If you have gone through menopause, do your exam on the same day every month.

Why It Is Done

A breast self-examination is done to detect breast problems, such as a lump or change in appearance, that may indicate breast cancer or other breast conditions that may require medical attention (such as mastitis or a fibroadenoma).

How To Prepare

No special preparation is needed before having this test.

The Five Steps of a Breast Self-Exam

Step 1: Begin by looking at your breasts in the mirror with your shoulders straight and your arms on your hips.

Here's what you should look for:

·         Breasts that are their usual size, shape, and color

·         Breasts that are evenly shaped without visible distortion or swelling

If you see any of the following changes, bring them to your doctor's attention:

·         Dimpling, puckering, or bulging of the skin

·         A nipple that has changed position or an inverted nipple (pushed inward instead of sticking out)

Redness, soreness, rash, or swelling

Step 2: Now, raise your arms and look for the same changes.

Step 3: While you're at the mirror, look for any signs of fluid coming out of one or both nipples (this could be a watery, milky, or yellow fluid or blood).

Step 4: Next, feel your breasts while lying down, using your right hand to feel your left breast and then your left hand to feel your right breast. Use a firm, smooth touch with the first few finger pads of your hand, keeping the fingers flat and together. Use a circular motion, about the size of a quarter.

Cover the entire breast from top to bottom, side to side — from your collarbone to the top of your abdomen, and from your armpit to your cleavage.

Follow a pattern to be sure that you cover the whole breast. You can begin at the nipple, moving in larger and larger circles until you reach the outer edge of the breast. You can also move your fingers up and down vertically, in rows, as if you were mowing a lawn. This up-and-down approach seems to work best for most women. Be sure to feel all the tissue from the front to the back of your breasts: for the skin and tissue just beneath, use light pressure; use medium pressure for tissue in the middle of your breasts; use firm pressure for the deep tissue in the back. When you've reached the deep tissue, you should be able to feel down to your rib cage.

Step 5: Finally, feel your breasts while you are standing or sitting. Many women find that the easiest way to feel their breasts is when their skin is wet and slippery, so they like to do this step in the shower. Cover your entire breast, using the same hand movements described in step 4.

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BREAST LUMPS (Part 3)

What should I do if I find a breast lump?

If you find a lump in one of your breasts, you should make an appointment with your General Practitioner as soon as possible. When you see your Doctor, He may start by asking you some questions. It is a good idea to think about these questions before your appointment.

Questions may include:

·         When did you notice the lump?

·         Do you have any breast pain?

·         Do you have any nipple discharge?

·         When was your last period (if you still have them)?

·         Are you taking an hormonal medication such as the contraceptive pill or hormone replacement therapy?

·         Have you had breast lumps before?

·         Do you have any history of breast problems in your family?

Breast examination

Your doctor may then suggest that they examine your breasts. A male doctor should always offer for a chaperone to be present during the examination. Sometimes female doctors will also offer a chaperone. You may be asked to remove your top and bra by the doctor. They may want to examine your breasts, with your arms in the air and then by your sides. They may also want to examine your breasts when you are sitting and then lying down. They may also want to examine underneath your arms to feel for any enlarged lymph glands. Your doctor may ask you to point out the lump to them. If you have had any nipple discharge, your doctor may ask you to demonstrate this yourself by asking you to squeeze your nipple.

There is more than one right way to examine the breasts and doctors may differ in their approach.

What happens next?

This will depend on what your doctor finds when they examine you. If you are in your twenties or thirties, are still having periods and have only just noticed the lump, your doctor may suggest that you return for another examination after your next period.

If the doctor is uncertain as to the cause of the lump, or if you have a family history of breast problems that they are worried about, they may suggest that they refer you to a specialist breast clinic. Here you will see a doctor who has special expertise in dealing with breast problems.

You can usually expect an appointment at the clinic within a few weeks. However, waiting times can vary depending on how busy the clinic is and how urgent your doctor feels the problem is. The aim is that any woman with suspected breast cancer should be seen in a specialist breast clinic within two weeks. If your doctor feels that you are more likely to have one of the benign (non-cancerous) causes of a breast lump, it may take longer than two weeks for you to be seen.

Even if you are referred urgently, you should remember that your lump may still turn out to be benign. The majority of people referred to a breast clinic do not have breast cancer.

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BREAST LUMPS (Part 2)

Common causes of breast lumps

 

There are many causes of breast lumps. Some of these causes are harmless, while others can be painful and/or dangerous. Causes of breast lumps include infections, injuries, non-cancerous growths, and cancer.

Breast cancer is the second leading cause of cancer-related deaths in women in so many countries. Currently, death rates from breast cancer are declining. The decline in death rates may be due to a combination of earlier detection and better screening as well as improved treatments. While most breast lumps are harmless (benign), every breast lump should be evaluated by a doctor to exclude or establish a diagnosis of cancer.

Physiological (normal) swelling and tenderness

This is also known as fibrocystic change or fibroadenosis. Your breasts change throughout your menstrual cycle each month because of your hormones. At least half of all women who have periods will have some pain, tenderness and lumpiness in their breasts at some time in the month. This is usually most obvious in the week before your period. It quickly goes when your period starts. It is more common in women aged 30-50.

Fibroadenoma

This is a benign (non-cancerous) breast lump that usually occurs in women under the age of 40. They occur as a result of excess growth of the glands and connective tissue in the breasts. They usually feel like round, firm, and rubbery lumps. They usually move slightly under the skin when they are pressed. They are not usually painful.

Sometimes they can disappear of their own accord or they can be removed. They tend to go after the menopause.

Breast cysts

A cyst is a fluid-filled lump. Cysts are more common in women approaching menopause, although they can occur at any age. They are usually oval or round lumps that are smooth and firm. They tend to move slightly when pressed. It is common for them to appear within two weeks prior to your period and then resolve soon after the period.

Treatment of breast cysts typically involves draining the fluid in them by using a thin needle inserted into your breast by the doctor. After draining, about 3 in 10 cysts will refill with fluid, but can be drained again.

Infection

A lump caused by infection is fairly common in women who are breast-feeding. The ducts that carry the breast milk can become blocked. Bacteria, or germs, can enter through cracks in the nipple. This can lead to the development of an abscess in the breast. Warm compresses, paracetamol and/or antibiotics may be needed. Infection can also cause lumps in women who are not breast-feeding.

Fat necrosis

Injury or trauma to the fatty tissue in your breast can cause a lump. These lumps usually heal and go away of their own accord. However, if they persist then they can be removed.

Lipoma

A lipoma is a fatty growth that develops within the fatty tissue of your breast. It is non-cancerous and usually does not need any treatment. However, they can be removed if they are large or causing any symptoms.

Breast cancer

The vast majority of breast lumps are not caused by breast cancer. However, breast cancers are a cause of lumps in the breasts. There are separate leaflets called Breast cancer and Breast cancer - hereditary factors.

                                                                                                                         to be continued

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BREAST LUMPS (Part 1)

Finding a lump in your breast can cause a lot of anxiety. Most breast lumps, particularly in younger women, are not caused by cancer. They may be benign, non-cancerous lumps, infection or cysts. You should make an appointment with your GP as soon as possible if you find a breast lump. They will then decide if you need referral to a specialist breast clinic for further tests.

Breast lumps are localized swellings that feel different from the surrounding breast tissue. It is a symptom /sign for a variety of conditions. As approximately 10% of breast lumps ultimately lead to a diagnosis of breast cancer, it is important for women with a breast lump to receive appropriate evaluation.

A normal breast

This diagram shows a normal breast.

The breast is connected to muscles on the wall of your chest. It is made up of fatty tissue. Within the fatty tissue are lobules or milk-forming glands. Milk drains from these glands into breast ducts during breast-feeding. Milk then leaves the ducts through your nipple.

The glands and ducts can decrease or increase in number and size. This will depend on whether they are needed.

Breast lumps can involve any of these different tissues, or components, that make up your breast.

                                                                                                                 to be continued

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ALL YOU NEED TO KNOW ABOUT IDENTIFYING KIDNEY DISEASES

World Kidney Day is a global health awareness campaign focusing on the importance of the kidneys and reducing the frequency and impact of kidney disease and its associated health problems worldwide.

World Kidney Day is observed annually on the second Thursday in March. Initially 66 countries observed this day in 2006. WKD is a joint initiative of the International Society of Nephrology (ISN) and the International Federation of Kidney Foundations (IFKF).

Are you at risk?

Do you have high blood pressure?

Do you suffer from diabetes?

Do you have a family history of kidney disease?

Are you overweight?

Do you smoke?

Are you over 50 years?

Are you of African, Hispanic, Aboriginal or Asian origin?

If you have answered yes to one or more of these questions, you should discuss with your doctor, you may need testing for kidney disease! Early chronic kidney disease has no sign or symptoms. You can help delay or prevent kidney failure by treating kidney disease early.

Symptoms

Most people have no symptoms until CKD (Chronic Kidney Disease) is advanced. Signs of advancing CKD include swollen ankles, fatigue, difficulty concentrating, decreased appetite, blood in the urine and foamy urine.

8 GOLDEN RULES FOR PREVENTION

Kidney diseases are silent killers, which will largely affect your quality of life. There are however several easy ways to reduce the risk of developing kidney disease. Check out the 8 golden rules!

1) Keep fit and active: Keeping fit helps to reduce your blood pressure and therefore reduces the risk of Chronic Kidney Disease. The concept "on the move for kidney health" is a worldwide collective march involving the public, celebrities and professionals moving across a public area by walking, running and cycling.

2) Keep regular control of your blood sugar level: About half of people who have diabetes develop kidney damage, so it is important for people with diabetes to have regular tests to check their kidney functions.

3) Monitor your blood pressure: Although many people may be aware that high blood pressure can lead to a stroke or heart attack, few know that it is also the most common cause of kidney damage.

4) Eat healthy and keep your weight in check: This can help prevent diabetes, heart disease and other conditions associated with Chronic Kidney Disease. Reduce your salt intake. It will be easier to control your intake if you prepare the food yourself with fresh ingredients.

5) Maintain a healthy fluid intake: Although clinical studies have not reached an agreement on the ideal quantity of water and other fluids we should consume daily to maintain good health, traditional wisdom has long suggested drinking 1.5 to 2 litres (3 to 4 pints) of water per day.

6) Do not smoke: Smoking slows the flow of blood to the kidneys. When less blood reaches the kidneys, it impairs their ability to function properly. Smoking also increases the risk of kidney cancer by about 50 percent.

7) Do not take over-the-counter pills on a regular basis: Common drugs such non-steroidal anti-inflammatory drugs like ibuprofen are known to cause kidney damage and disease if taken regularly.

8) Get your kidney function checked if you have one or more of the 'high risk' factors.

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BACK PAIN

If you've ever groaned, "Oh, my aching back!", you are not alone. Back pain is one of the most common medical problems, affecting 8 out of 10 people at some point during their lives. Back pain can range from a dull, constant ache to a sudden, sharp pain. Acute back pain comes on suddenly and usually lasts from a few days to a few weeks. Back pain is called chronic if it lasts for more than three months.

Back pain is pain felt in the back that usually originates from the muscles, nerves, bones, joints or other structures in the spine.

Back pain may have a sudden onset or can be a chronic pain; it can be constant or intermittent, stay in one place or radiate to other areas. It may be a dull ache, or a sharp or piercing or burning sensation. The pain may radiate into the arms and hands as well as the legs or feet, and may include symptoms other than pain. These symptoms may include tingling, weakness or numbness.

What are the risk factors for back pain?

 A risk factor is something which increases the likelihood of developing a condition or disease. The following factors are linked to a higher risk of developing low back pain:

·          A mentally stressful job

·         Pregnancy - pregnant women are much more likely to get back pain

·         A sedentary lifestyle (a type of lifestyle without physical exercise)

·         Age - older adults are more susceptible than young adults or children

·         Anxiety

·         Depression

·         Gender - back pain is more common among females than males

·         Obesity/overweight

·         Smoking

·         Strenuous physical exercise (especially if not done properly)

·         Strenuous physical work

Most back pain goes away on its own, though it may take awhile. Taking over-the-counter pain relievers and resting can help. However, staying in bed for more than 1 or 2 days can make it worse.

NOTE:

If your back pain is severe or doesn't improve after three days, you should call your health care provider. You should also get medical attention if you have back pain following an injury.

Treatment for back pain depends on what kind of pain you have, and what is causing it. It may include hot or cold packs, exercise, medicines, injections, complementary and alternative treatments, and sometimes surgery.

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