Spring clean your health
"With spring officially upon us, it's a great time to take stock of our health and recharge before summer. We often think about 'looking good' for summer, but not enough translate that into feeling good and feeling healthy; and when we feel good, we generally look good too. Simple changes are a good first step but if you're not sure where to start, visit your GP for an annual general health check. If you're prone to hay fever, spring is definitely the time to talk to your GP about keeping allergies at bay.
"Meanwhile, new season's fruits and vegetables can help you get creative with healthy salads and fruity snacks giving you a head start towards your healthy mindset. If your exercise routine has slipped, make the most of the warmer weather and get active. A brisk walk most days of the week is great for clearing the mind and will really shake off those winter cobwebs." Dr Christine Bennett, MBF's Chief Medical Officer.
1. General health check
Prevention is better than cure. That's why it is important to visit your GP at least once a year for a general health check - especially for the over 40's. This may include having your blood pressure and weight checked, a Pap smear and breast examination for women or a prostate check for men. Your doctor may also send you to have a blood test to check your cholesterol, blood glucose levels and other relevant checks. Some 'lifestyle conditions' -- those that seem to be directly related to how we lead our lives in this new millennium such as high blood pressure and type 2 diabetes -- don't have warning signs, which is why it is important to test for them regularly.
If you don't have a regular GP, now is the time to establish an ongoing relationship with one. It is an important part of managing your future health and wellbeing. If you don't have a regular GP, you can ask your local pharmacy or visit the websites of professional organisations such as the Australian Medical Association.
2. Hay fever
Hay fever is the common name for a condition called allergic rhinitis, which means an allergy that affects the nose. Most people associate hay fever with spring, when airborne pollens from grasses are at their peak. However, hay fever can occur at any time of the year. Staying indoors when the pollen count is high and some medications may help alleviate the symptoms of hay fever. Ask your doctor or pharmacist for advice.
3. Tantalise your taste buds with new season fruit and vegetables
While the protective properties of fruit against cancer have been debated recently in the media, there is little doubt that fruit is a better alternative to sugary or fatty snacks. A higher intake of fruit (3 - 5 servings per day) establishes a diet associated with lower incidence of stroke and coronary heart disease and studies on high fibre diets have shown to reduce the incidence of type 2 diabetes and cardiovascular disease. Stock up on September fruits like blueberries, rockmelon, blood oranges, avocados and pineapple and vegetables such as asparagus, beans and artichokes. 1
4. Move more and lift your spirits
The shorter, cooler winter days may mean people tend to exercise less but the benefits of physical activity are countless. Increased strength reduces the risk of falls in older people but the exercise can also lead to improvements in cardiovascular, endocrine, respiratory and immune system function. These, and decreased levels of anxiety and depression are just a few of the ways you can feel better and healthier. If you add these benefits to other lifestyle measures such as cessation of smoking, blood pressure control and avoidance of obesity, your chances of survival are dramatically improved - not to mention your quality of life.
The World Health Organisation recommends that everyone should engage in at least 30 minutes of moderate physical activity on most days. More activity may be required where weight control has been an issue. Exercise doesn't have to mean long sessions at the gym. Did you know that an hour of digging in the garden is the same as walking for an hour? Or try something new like a salsa class, Pilates or Tai Chi.
5. Set some personal goals
Why wait until New Year's Eve to set some new personal goals? Whether it's finishing a fun run, saving for a holiday, quitting smoking or drinking less alcohol, setting realistic goals is important in helping you focus on an end point. Make a plan and write it down, come up with strategies that will fit in with your lifestyle and set milestones so that you can reward yourself along the way. Regularly review your plan and make some changes if you need to.
6. Volunteering
As a volunteer, not only are you giving to the community sector but you can also reap rewards from your volunteer work. Statistics show that people who volunteer gain personal satisfaction, develop social networks, learn new skills, gain work experience and maintain existing skills. Visit www.volunteering.com.au 2
Sources:
1 UpToDate (www.uptodate.com)
2 Volunteering NSW (www.volunteering.com.au)