Health & Beauty Summer 2023

FITNESS, HEALTH AND BEAUTY TIPS

DRINK MORE WATER.

Drinking up to eight glasses of water a day will help you get clearer skin, feel more energized, lose weight and keep you hydrated. Start by simply bringing a refillable bottle to keep at work and opt for water when dining out.

Check out the easy to use

HOURS OF OPERATION

MONDAY - FRIDAY: 8 a.m. – 5 p.m. (office, retail shop & drive thru) SATURDAY: 9 a.m. – 1 p.m. (drive thru only)

vending machine is open 24 hours

32 Parsons Lane. Devonshire

Tel: 299-PURE | E-mail: purewater@bwl.bm Web: www.bwl.bm

Being beauty professionals, most of our stylists have over 15 years of experience in the industry! Specializing in weddings, coloring, and extensions, we strive to exceed our clients’ expectations and provide a relaxing space to feel beautiful We enjoy connecting with our clients and love seeing their hair flourish as a result of the amazing work we put into it!

Salon hours are 8am-6pm Monday to Friday & Saturday's 8am-4pm S.E. Pearman Building, 9 Par-la-ville Road, Hamilton 441-232-2583 ◆ info@bphairstudio com ◆ www bphairstudio com

Remember, at Blueprint Hair Studio we appreciate you!

Choose Water

Sugar is a carbohydrate and occurs naturally in fruits, vegetables, and dairy products. Too many carbohydrates can lead to weight gain mainly due to extra calories in the diet. Sodas and other beverages are some of the main culprits of “added sugar”. There are profound health implications related to excess body fat. Being overweight increases your risk of high blood pressure, heart disease, stroke, and diabetes.

Drinking water is a healthier alternative to sodas. It allows you to hydrate without the sugars. Fruits like limes and lemons can be added to enhance the flavour. Sparkling water is a great option if you miss the carbonation of sodas. Always read the labels on the water you purchase since all waters are not created equal.

There is a time to indulge in the sweeter side of life. However, balance things out with a glass of water. It does a body good, pure and simple. www.bwl.bm

Digital Eye Strain

Spending too many hours staring at a screen can be bad for your eyes

The increasing use of digital screens such as computers, smartphones, tablets, and televisions can have an impact on our eyes. Staring at a screen for a prolonged period can cause eyestrain, dryness, and irritation, which are commonly known as computer vision syndrome or digital eye strain.

There are several factors that contribute to digital eye strain, such as the blue light emitted by digital screens, glare, and flickering screens. Blue light is a high-energy light that can penetrate deep into the eye and cause damage to the retina, which may lead to digital eye strain and other eye problems. Glare and flickering screens can also cause eye fatigue and discomfort.

To reduce the impact of digital screens on our eyes, we can take several measures such as taking regular breaks, adjusting the screen’s brightness,

and reducing glare by using an antiglare screen or adjusting the lighting in the room. Additionally, we can use specialised glasses that filter out blue light or use software that adjusts the color temperature of the screen to reduce the amount of blue light emitted. It’s also important to maintain good

eye hygiene by blinking frequently, using lubricating eye drops, and adjusting the screen’s position to reduce strain on the eyes and neck. Regular eye exams with an optometrist or ophthalmologist can also help detect and treat any vision problems caused by excessive screen time.

Keep an eye on your eyes

There are things you can do to help keep your eyes healthy and make sure you are seeing your best

The eyes are one of the most important organs in the human body. They provide us with the ability to see and experience the world around us. As such, maintaining good eye health is crucial to ensuring we can see clearly and live a happy and healthy life.

There are several things we can do to protect our eyes and maintain good eye health. First and foremost, regular eye exams are crucial. Eye exams can help detect potential issues early on, such as glaucoma or cataracts, and can ensure that corrective measures are taken before the problem becomes too severe.

Another important aspect of eye health is nutrition. Consuming a diet rich in fruits, vegetables, and omega-3 fatty acids can help maintain healthy eyes. Foods like carrots, spinach, and salmon are particularly good for eye health. Additionally, staying hydrated is important as dehydration can lead to dry eyes and eye strain.

Protecting our eyes from harmful UV rays is also important. Wearing sunglasses or a hat with a brim while spending time outdoors can help protect our eyes from the sun’s harmful rays.

Additionally, wearing protective eyewear while participating in sports or engaging in activities that could cause eye injuries is crucial.

One of the most common eye issues people face is eye strain. Eye strain can occur from prolonged use of digital

Best supplements for eye health

There are several supplements that may be beneficial for maintaining and promoting eye health. Here are some of the most recommended supplements: Omega-3 Fatty Acids: Omega-3s are essential fatty acids that can help reduce the risk of developing age-related macular degeneration (AMD), a leading cause of vision loss in older adults. Sources of omega-3s include fish oil, flaxseed, and chia seeds.

Lutein and Zeaxanthin: These are carotenoids that help protect the eyes from oxidative damage caused by blue light and other environmental factors. They can be found in dark green leafy vegetables, such as spinach and kale, as well as in eggs.

Vitamin C: Vitamin C is an antioxidant that helps prevent damage to the eye’s lens and retina. It can be found in citrus fruits, strawberries, and bell peppers.

Vitamin E: Another antioxidant that helps protect the eyes from oxidative damage, vitamin E can be found in nuts, seeds, and vegetable oils.

Zinc: Zinc is an essential mineral that helps support the immune system and promotes wound healing. It can be found in oysters, beef, and fortified cereals.

It’s important to note that while supplements can be beneficial for eye health, they should not be used as a substitute for a healthy diet and lifestyle. It’s always best to consult with a healthcare professional before starting any new supplement regimen.

screens or reading in poor lighting conditions. To prevent eye strain, it’s important to take frequent breaks when using digital devices and to ensure that the lighting in the room is adequate for reading.

Another common issue that affects eye health is dry eyes. Dry eyes occur when the eyes don’t produce enough tears, causing discomfort and potential damage to the eye’s surface. Some common causes of dry eyes include aging, certain medications, and environmental factors such as wind or dry air. To help prevent dry eyes, it’s important to stay hydrated and to use eye drops or artificial tears as needed.

In addition to these preventative measures, it’s important to seek medical attention if you experience any sudden changes in vision or eye pain. Delaying treatment could result in permanent vision loss or other serious eye issues.

Maintaining good eye health is crucial to our overall well-being. Regular eye exams, proper nutrition, protecting our eyes from harmful UV rays, and taking measures to prevent eye strain and dry eyes are all important steps in ensuring our eyes remain healthy. By taking care of our eyes, we can continue to see and experience the world around us for years to come.

Why sunglasses are so vital for eye health

Sunglasses not only enhance one’s appearance and confidence, but also play a vital role in safeguarding the eyes’ overall well-being

The eyes, like any other part of the body, are delicate and susceptible to disease and injury. Wearing high-quality sunglasses is, therefore, imperative for optimal eye protection. By understanding the harmful effects of UV rays and the significance of sunglasses in eye preservation, one can appreciate their necessity.

Protect your eyes from the elements

Just as the skin needs protection from the sun’s harmful rays, so do the eyes. Exposure to solar radiation can have devastating consequences on the corneas and retinas. Prolonged exposure to unfiltered sunlight, particularly during childhood, can result in eye conditions such as ptergyiums, cataracts and macular degeneration later in life. Rare cases of blindness, and even cancer can occur. While an adult’s lens can absorb UV light to some extent before entering the eye, children’s eyes are especially vulnerable. Up to 90% of UVA and over 50% of UVB rays can reach the retina during the first few years of life. Between 10 and 13 years of age, this reduces to 60% and 25%, respectively. It is only between 18 and 20 years of age that the lens can effectively filter UV rays.

Wearing sunglasses on sunny days is common knowledge, but it is equally crucial to wear them during regular

daylight hours, even on cloudy days. Wind can also irritate the eyes, during any season, by drying them out, and causing sand and dust to scratch and further discomfort the eyes.

Which lenses are best for sun protection and glare?

Anti-glare or polarized sunglass lenses are designed to reduce light glare and alleviate eyestrain, thus enhancing vision and safety in bright sunlight. When engaging in outdoor activities, reflected light and glare can be distracting and potentially hazardous. Polarization can help prevent these situations.

Essentially, polarized lenses have a special chemical coating that filters light

by lining up its molecules in a specific direction, blocking certain wavelengths from passing through the lens. Think of it like a miniblind that only allows light to pass through its openings. In the case of polarized sunglasses, the filter creates vertical openings that only allow vertically approaching light rays to pass through, while blocking horizontally bouncing light waves off reflective surfaces such as water, or the hood of your car while driving.,

Although polarized lenses can make the image appear a bit darker than usual, they help produce sharper and clearer images with improved details.

Non-polarized prescription sunglasses only reduce light, while dark tinted glasses still allow glare to come through.

While it may be tempting to purchase sunglasses for just fashion or the tint color, be mindful that some of those lenses have no UV protection in them. This can be harmful to your eyes. When shopping for sunglasses, it’s essential to ensure that your lenses provide UV protection. Look for UV protection labels or polarization stickers.

Polarized prescription lenses

If you require prescription lenses, you can still order polarized lenses and they really are worth the extra cost. If you frequently spend time on the water, boating or fishing for example, as well as golf, running, walking and other outdoor activities, investing in polarized lenses can be beneficial and a wise investment for your eye health. These lenses reduce harmful and annoying glare, making objects appear clearer and improve depth perception. Polarized lenses come in several types, so consult Spexx to find which lenses are best suited for you.

Spexx: www.spexxeyecare.com. Tel: 292-5461.

More than just a tinted lens

Sunwear with a purpose

Which eyeglasses best fit my face?

There’s a perfect frame for every face shape. Here’s how to find the best style to complement your look.

Eyeglasses should look good, feel comfortable, and most importantly of all, not harm your vision.

So how do you go about choosing eyeglasses? One of the easiest ways to get started is to pick the right glasses for your face shape.

Look in the mirror and get an overall feeling for your facial features and face shape. Face shapes are often expressed as being round or circle shaped, square, rectangle, oval, or triangle shaped.

Pick glasses with opposite features to your face shape to create balance. For example, if you have a round face, go for glasses with more angles, such as square

or rectangular frames.

Conversely, if you have more of a square or rectangle-shaped face, eyeglasses with a more oval or circle look might work better for you. Most people have oval shaped faces, and most glasses shapes work well for that look. Of course, there are exceptions to every rule, but following these guidelines is a good place to get started in finding something that looks good on you.

Once you have a general idea of the shape of the glasses you are looking for, the next most important step is to get frames that fit correctly. It’s important to find glasses that are the right size and width for your face. The frame and temples should line up with the sides of your face. Look at the numbers on the side of frames. You’ll find up to three numbers, and they stand for the lens width, bridge width (or distance between the lenses known as DBL), and temple length.

Get an approximate distance across the entire frame and measure this against your own temple size.

Match your glasses to your nose shape

and bridge size. If you have narrow-set eyes, go for glasses with a smaller DBL (distance between lenses), and if you have wider-set eyes, look for glasses with larger numbers. Usually if you have more narrow set eyes, you want numbers that are between 14 to 18 millimeters. And if you’re somebody with more wider set eyes, you’re going to look for numbers that are usually 19 to 22 millimeters on average.

For people with a prominent nose bridge, plastic frames work better; for those with flatter noses, glasses with nose pads work better.

The final tip for you here today is that no matter where you buy your glasses, whether it be from an optical shop, a glasses store, or online, make sure that you have them professionally adjusted. That way you’re going to be sure to have the most comfort with your eyeglasses and best vision.

Also, over time your glasses may become out of adjustment, so keep this in mind and it’s good to take them back occasionally, to get readjusted.

Horizon Health: Bermuda’s largest team of Pilates professionals

Nine instructors that are minimum 5 years pilates certified with international standard level of certifications.

We hold the highest quality of pilates instructors on the island and collectively have over 50 years teaching experience which lets our clients feel reassured they are in good hands at all times working safely and gaining results continuously in their classes.

Each employee at Horizon Health has a specialty in their field of expertise teaching pilates to our clients that are needing attention ranging from rehab post injury of any body part to pre and post-natal pilates to streghthening weak muscles which balance out the basic functioning of the muscular skeletal system. We put our best foot forward with our clients and help them reach their health and well being

goals. Horizon Health instructors are able to help with pain management, post-surgery operations, correct body function, structural alignment, posture correction, backpain and slipped discs, knee, hip and shoulder injuries and back rehabilitation. We also have several pelvic floor specialists who help with correcting diastasis recti and pelvic floor dysfunction.

As a team we work closely with Doctors and physiotherapists and are able to progress clients to a level of optimal health.

Horizon Health employees come from all over the world having had experience in multiple cultures and all levels and abilities of movement and age brackets.

One of our employees worked with Circe de Solie performers and NFL players correcting biomechanics and movement patterns at a very high level with a multitude of their injuries.

Horizon Health is a fully equipped pilates studio with reformers, Cadillacs, chairs, ladder barrels, spine correctors, moon barrels, rollers and all fascia release balls, bands and balancing equipment which helps facilitate every client’s movement pattern perfection.

Our studio boasts Hamilton harbour views whilst having your classes in the center of town.

Chancery Hall, 52 Reid Street, Hamilton, HM12.

www.horizonhealthbermuda.com

Meet the Beyond Fitness Personal Trainers

marathons, Abby caught the “bug” for strength and conditioning training, which had served her body well through all the running training.

With a passion for fitness and a love for sharing her knowledge, Abby pursued her certification as a Personal Trainer, Group Training Instructor, and Yoga Teacher. Her focus on excellent form and body awareness ensures her clients receive the best possible training experience.

Christine Dailey:

Christine is an owner of Beyond Fitness Bermuda, a leading fitness gym that offers personalized training programs, group classes and nutritional counseling. With many years of experience in the fitness industry, Christine has gained a reputation as a sought-after personal trainer and group class instructor.

She has been an avid runner for many years, competing in several half marathons and marathons with her eye on an ironman. As a mother of two young boys, Christine understands the importance of balancing family life with health and fitness, and she is committed to helping her clients achieve this balance as well.

In addition to working with a wide range of clients, Christine specializes in working with pre and postnatal women developing specialized programs to meet the unique needs of this population. She also works closely with endurance athletes, helping them to improve their performance.

Overall, Christine is a dedicated fitness professional who is committed to helping her clients achieve their health and fitness goals. Whether you’re a new mom, an endurance athlete or just someone looking to improve your overall fitness, Christine has the knowledge and experience to help you reach your full potential.

Abby Kermode:

Abby is an owner of Beyond Fitness Bermuda and is a fitness enthusiast who discovered her love for movement over 20 years ago when she set herself a goal to run the NYC marathon. After achieving this goal as well as the Boston and Paris

Working with Abby is challenging but also fun, as she believes fitness should be an enjoyable part of daily life. Her expertise in Spin classes and group exercise is evident in her ability to motivate and encourage her clients to push themselves to their limits.

For Abby, a solid training regimen

Eilidh’s journey into sports and fitness began with her studies in Sport and Exercise Science. After completing her degree, she became a certified personal trainer and began working with clients to help them achieve their fitness goals. Her passion for fitness and her love of sports led her to Beyond Fitness, where she has been working as a Personal Trainer, Group Class Instructor and Manager for the past two years.

Eilidh’s expertise in sports and fitness has made her a popular choice among athletes looking to improve their performance. She is passionate about helping athletes reach their full potential and develops individualized training programs to meet these objectives.

includes focused strength work, complimented with Yoga, Pilates, and low impact cardio. She understands the importance of training the body as a whole and her classes reflect this philosophy.

Abby’s passion for fitness is contagious, and her clients leave every session feeling empowered and inspired. She loves to see clients hit goals they never thought they could achieve. Whether you’re a beginner or an experienced fitness enthusiast, Abby’s sessions will challenge you to be your best self while having fun along the way.

Eilidh Franklin:

Eilidh is a highly accomplished squash player and fitness professional. She has competed at the highest levels of international competition, including the Commonwealth Games, Pan American Games, and Island Games.

Overall, her commitment to helping others achieve their goals has made her a valuable member at Beyond Fitness and whether you’re an athlete looking to improve your performance or just someone looking to improve your overall fitness, Eilidh has the knowledge to help you reach your targets.

Lucy Spencer

Lucy is a former Great Britain swimmer turned Personal Trainer who is passionate about helping others achieve their fitness goals. Originally from the UK, Lucy discovered her love for fitness in 2012 and has been dedicated to the industry ever since.

Lucy’s passion for fitness began when she retired from swimming and found herself struggling with unhealthy habits and weight gain. However, after joining a gym and seeing her own weight loss progress, Lucy was inspired to help others achieve the same success.

BERMUDA’S BEST PERSONAL TRAINERS

basic movement patterns to create resilience and minimize the risk of injury through evidence-based programming.

Olli takes a client-centered methodology to fitness, recognizing that each individual has unique needs and goals. He believes that fitness should not be intimidating or extreme, but rather should be sustainable and fit into an individual’s lifestyle.

sure to help you achieve the results you’re looking for.

Jennifer Walker:

As a personal trainer, Lucy has a special focus on training and enjoys working with clients to help them reach their full potential. Her background as an athlete has given her a unique perspective on the importance of proper training and nutrition, and she is committed to helping her clients achieve their goals in a healthy and sustainable way.

In addition to her work as a personal trainer, Lucy is also an advocate for healthy living and regularly shares her knowledge and expertise through various platforms. Whether she’s leading a workout class, sharing nutrition tips, or offering advice on how to stay motivated, Lucy is dedicated to helping others live their happiest, healthiest lives.

With her infectious energy and passion for fitness, Lucy is a true inspiration to those around her. Whether you’re a seasoned athlete or just starting out, Lucy is the perfect partner to help you achieve your fitness goals and live your best life.

Olli Foxley:

Olli is a highly experienced fitness professional with 12 years of industry experience. He spent three years honing his craft in Oxford before moving to London for five years, and subsequently has spent four years working in Bermuda. Olli’s approach to fitness is centered around a well-rounded approach that incorporates mobility, strength, and overall fitness. He believes in progressing

Olli is passionate about helping his clients achieve their fitness goals and improve their overall health and wellbeing. With his extensive knowledge and experience in the industry, Olli is a highly sought-after fitness professional who is dedicated to helping his clients achieve their full potential.

Ryan King:

Ryan is the newest addition to the team at Beyond Fitness having joined in 2022. With a background in football and athletics, Ryan brings a unique perspective to his coaching, combining his experience as a competitive athlete with his expertise in strength and conditioning.

As a specialist in both strength and conditioning and injury rehabilitation, Ryan has helped countless clients overcome physical limitations and achieve peak performance. Whether you’re looking to improve your athletic performance or simply get in better shape, Ryan has the knowledge and experience to help you reach your goals.

With eight years of coaching experience in the UK, Ryan has built a reputation as a highly effective and dedicated trainer. His personalized approach to coaching ensures that each client receives individual attention and a customized training plan tailored to their unique needs and goals.

If you’re looking for a trainer who can help you reach your full potential, look no further than Ryan. With his experience, expertise, and passion for fitness, he’s

Jennifer is an incredibly skilled Pilates instructor and athletic recovery coach with extensive experience in the fitness industry. She has a background in athletic medicine, which has given her a unique understanding of how to help clients recover from injuries and improve their overall wellness.

Jennifer started her career as an athletic recovery coach, working with clients to help them regain their strength and mobility after injuries. She then obtained her Pilates Certification through Club Pilates, where she managed multiple locations and taught classes. Her passion for helping clients recover from injury led her to specialize in Pilates, as it allows her to teach a deeper level of understanding of how the body works and how to recover properly.

Jennifer is highly regarded for her expertise in Pilates and her ability to help clients achieve their full potential through exercise and rehabilitation. She is known for her commitment to her clients and her passion for Pilates, which make her a highly sought-after instructor in the fitness industry.

www.beyondfitbda.com

Stay Away from Tobacco

Cigarette smoking increases the risk of cancers of the mouth and throat, lung, esophagus, pancreas, cervix, kidney, bladder, stomach, colon, rectum, and liver, as well as acute myeloid leukemia. Some studies also link smoking to breast cancer and advanced-stage prostate cancer.

Smoking also greatly increases the risk of debilitating, long-term lung diseases such as emphysema and chronic bronchitis. It raises the risk for heart attack, stroke, blood vessel diseases, and eye diseases. Half of all those who keep smoking will eventually die from a

smoking-related illness.

That’s why it’s so important to quit. No matter how old you are or how long

you’ve smoked, quitting can help you live longer and be healthier. But quitting is hard because tobacco products contain nicotine, which is a highly addictive, naturally occurring chemical in tobacco. Even so, many Bermudians have quit with help, and you can, too.

Quitting tobacco is not easy, but it can be done. Whether you smoke cigarettes, use smokeless tobacco, or are trying to help a friend or loved one, Pathways Bermuda will show you how it can be done.

This is how your body will start to recover.

People breathe more easily and cough less when they give up smoking because their lung capacity improves by up to 10% within 9 months.

In your 20s and 30s, the effect of smoking on your lung capacity may not be noticeable until you go for a run, but lung capacity naturally diminishes with age. In later years, having maximum lung capacity can mean the difference between having an active, healthy old age and wheezing when you

go for a walk or climb the stairs.

Within 2 to 12 weeks of stopping smoking, your blood circulation improves. This makes all physical activity, including walking and running, much easier. You’ll also give a boost to your immune system, making it easier to fight off colds and flu. The increase in oxygen in the body can also reduce tiredness and the likelihood of headaches.

When you stop smoking, your senses of smell and taste get a boost. You may notice that food tastes and smells different as your mouth and nose recover from being dulled by the hundreds of toxic chemicals found in cigarettes.

Stopping smoking has been found to slow facial ageing and delay the appearance of wrinkles. And giving up tobacco stops teeth becoming stained, and you’ll have fresher breath.

To quit smoking, contact Pathways Bermuda for a consultation.

Tel: 236-0823. Email: info@pathwaysbermuda.bm . www.pathways.bm

Tobacco use remains the single largest preventable cause of disease and premature death, according to the American Cancer Society.

The Four-Week Plan is an evidence-based smoking cessation programme. It takes participants through a step-by-step process to change daily habits and achieve their goal to quit smoking

Improving the quality of life for cancer patients

Forty years ago, cancer was a word hardly spoken aloud in the community. Patients were isolated for fear of contamination, and families were even afraid to use the same utensils.

PALS began with a group of volunteer nurses to assist in getting patients home from the hospital with cancer. These patients needed a “pal,” someone to sit with them, read to them, or perhaps feed them. Robert Stigwood, a well-known music entrepreneur, film producer, and a Bermuda resident, provided funding for two years for a part-time nurse.

Today, Bermuda’s only home cancer care charity has grown to include six specialised nurses, a palliative care physician, and a medical social worker who all see approximately 200 patients a month.

PALS supports all patients with cancer at any stage

of the disease. Some of its patients complete their cancer treatment and no longer require its specialised services; others require palliative care for pain and symptoms experienced

with end-of-life care. PALS continues to support the patient and his or her family medically, emotionally, and financially.

In addition to nursing support, PALS offers durable

medical equipment to its patients, including such items as hospital beds, commodes, shower benches, and wheelchairs, all free of charge. PALS will assist patients (on an individual basis once financially screened) that require assistance with purchasing food supplements, medications, and overseas medical travel for uninsured and underinsured patients.

PALS receives no government grants and relies solely on corporate and individual donations, various fundraising events and its thrift shop, to continue to support its programmes.

PALS spends more than $6,000 a day on patient care, and its annual budget is slightly over $2 million. PALS never charges a patient or his or her family for its services. All support financially and through volunteering is greatly appreciated.

www.pals.bm

PALS nurses: L-R Reanna Stovell, Rosa Ward, Waynette, Wilson, Kathy Fox, Merlyn Burgess

Screening Supports Survival

Have you ever wondered why regular breast cancer screening is so important?

Breast cancer is a global concern and the leading cancer for women in Bermuda. It is critical to have regular breast cancer screening to detect and treat the disease at an early stage. Annual mammograms, low dose x-rays, are the gold standard tool in detecting breast cancer, as they can detect cancer up to two years before you or your doctor can feel it. Early detection can make a world of difference in the treatment outcome, and localised breast cancer, when caught early, has a 5-year relative survival rate of 99%.

It’s important to note that not all abnormalities in the breast are cancerous, but regular screening is vital to detecting cancerous tumours. Non-cancerous tumours are not lifethreatening and can usually be removed with surgery. Breast cancer, on the other hand, occurs when there is a malignant tumour in the breast that can grow in size and spread beyond the breast.

The earlier breast cancer is detected, the more treatment options are available, and the better the odds are for survival. This is why the cancer screening guidelines recommend that women start a monthly breast self-examination routine

at age 20 to learn what is normal for their breasts and so they can identify changes and that women over 40 have an annual mammogram to detect abnormalities in their earliest stages.

Accredited by the Canadian Association of Radiologists, Bermuda Cancer and Health Centre offers 3D mammograms in a comfortable, relaxed setting with no co-pay. Its team of highly trained and compassionate technologists use state-of-the-art technology, and their mammography images meet the highest international standards. With an onsite radiologist, mammogram images are reported in a timely manner. If additional diagnostic imaging or a biopsy is recommended, the radiologist is available to speak with patients and their physicians about results and next steps. The Centre provides these additional services, which can be arranged with minimal wait time.

Because the Centre understands the importance of early detection, it is committed to providing men and women in Bermuda with access to high-quality screening, diagnostic imaging and treatment, regardless of their financial status. The Centre uses community

and corporate contributions to its Equal Access Fund to subsidise the cost of services for the underinsured and uninsured members of the population.

All women are encouraged to know their breasts through self-exams and to speak to their physician if they notice any changes. Women over 40 can call Bermuda Cancer and Health Centre directly and make an appointment for their annual screening mammogram. The Centre also provides free breast health and early detection presentations raising awareness of breast cancer’s 12 signs and symptoms.

In conclusion, early detection saves lives, and by taking advantage of Bermuda Cancer and Health Centre’s services, women can ensure they are taking the necessary steps to protect their health. Breast cancer screening is a vital component of maintaining overall health and well-being. Call 236-1001 or visit chc.bm to learn more or schedule your screening.

Bermuda Cancer and Health Centre is a registered charity engaged in the prevention, detection, treatment and support of cancer and other health concerns in the local community.

Seniors: Tips for healthy living

Fluid fitness

A gentle swim or water aerobics is a great way to maintain physical strength, flexibility, and joint mobility as you age. The National Sports Centre offers swimming lessons as well as low-impact aerobics classes, which are suitable for anyone of any age and any fitness level. If you prefer to go it alone, the ocean is on your doorstep.

www.bermudanationalsportscentre. com/aquatic-programs/

Walk

Walking at a brisk pace will not only improve your health but also increase endorphins and stave off depression. You will get the greatest benefit by moving at a pace that gets your heart rate up. Walk the Railway Trail, walk the beaches, or join the Walking Club of Bermuda: www. walk.free.bm

Volunteer

Many studies show that seniors who volunteer their time and energy to support their community have lower disability and higher levels of wellbeing, compared with those who do not volunteer. It makes you feel good, prevents isolation and depression, keeps

the brain active, and also promotes physical activity.

Brain games

To maintain cognitive health, you need to keep the brain active. Whether through reading, doing puzzles, playing a musical instrument, and hobbies – or why not teach or take a class? The Government’s Community Education Programme offers many possibilities: www.gov.bm/ community-education.

Maintain a healthy weight

Extra weight increases your risk for many health problems, e.g., high blood pressure, heart disease, and diabetes. Eat nutritious foods in the right amounts to help you stay healthy. Because of the heat and humidity, in Bermuda we tend to drink a lot of our calories and often far more than we need. Stay away from sugary drinks – and not just colas. Many iced teas and sports drinks have upward of 10 teaspoons of sugar. Water should be your primary beverage.

Stay up to date on medical screenings

Don’t put off that doctor visit; get an annual check-up. Woman should get

regular (as recommended by your physician) screenings for breast cancer. Men should be checked for prostate cancer. Get regular dental, vision, and hearing checkups.

Prevent skin cancer

Protect your skin from the sun at all times – not just when you go to the beach. Your skin gets thinner as you age, and UV light from the sun destroys collagen and elastin, which keeps the skin firm. Skin also becomes more fragile and easily bruised as you age. Exposure to sunlight is the main culprit in aging skin. So stay out of the sun, cover up, wear a hat, and use sunscreen. Look for a brand of sunscreen that does not contain chemicals that are harmful to our reefs.

Manage Stress

Spending time with family and friends has been shown to help reduce stress. Meditation and yoga are both ideal stress relievers for seniors. They can be practiced without any special equipment or special ability. Pets can offer soothing comfort for their owners. If you don’t want to keep a cat or dog of your own, cuddle a neighbours cat, or offer to take a friend’s dog for a walk.

Food is medicine

We grab fast food for lunch, enjoy takeouts for dinner, celebrate with our favourite indulgences and console ourselves with sugary treats.

Unhealthy food plays such an intrinsic role in our everyday lives it’s tempting to think we’ve all forgotten the wise old message from Hippocrates: “Let food be thy medicine.”

Yet Dr Sabrina Famous is optimistic that deep down most of us know a good diet can help keep our bodies and minds in shape.

It’s just that – partly because of the stresses and strains of life – we don’t always act like it.

Famous is a physician at Ocean Rock

Wellness in Point Finger Road, Paget, which takes a root-cause approach to health and encourages clients to adopt better life habits.

“When people come to us, they’ve already been to the specialist or the clinic,” Famous says.

“Something inside them intuitively is telling them there is another way, a much simpler way. They say they want to do something different this time.

“I think deep down we all know. Intuitively, when we are sick or unwell, we automatically stop eating – sometimes it’s just excess food that makes us unwell.

“But as a society we’re not eating wholesome, clean diets, simple foods.”

Today’s wisdom, of course, falls mainly in line with Hippocrates, the Greek philosopher and “Father of Medicine” who was born in 460 BC.

“The concept is the same as thousands of years ago,” Famous says.

“Good food – fruits and vegetables with all their nutrients and plant chemicals – can help us to prevent disease by shutting off genetic components or turn on genetic components that help us to detox better.

“With every single bite of food, you are sending a directive. It can come with messages of inflammation, or it can come with messages of protection, or DNA repair, or it can turn on or shut off your genes.

“Don’t we feel better when we have salads or roasted cauliflower?”

Not all Bermudians eat the right meals every day, but most are aware that going to their local farmer is better than the grocery store, and that growing their own tomatoes and bananas is a good thing.

“A mixture of our modern way of living – the busy-ness and the cost – those strains on us make sometimes choose differently,” Famous says.

Many people are trying to do better by adopting gluten-free or vegan diets, but Famous cautions it’s not as simple as that.

“In general, there are benefits,” she says.

“The science supports that removing gluten from the diet can really reduce things like inflammatory issues in the gut and therefore some of the more secondary related diseases like arthritis

and brain inflammations.

“But some people think removing gluten from the diet means they are just going to swap all their regular food for the gluten-free equivalent.

“I wouldn’t want you to go through your cupboard and say I’m going to swap my Raisin Bran for Chex Rice because an ideal breakfast would probably be fresh fruits and vegetables.

“It’s the same with vegan. You can do good vegan, or you can do vegan where you’re eating French fries and veggie burgers all day.

“If you do vegan poorly – if you’re using a lot of fake meats – no matter how good they say they are, a fake meat is not going to be better for you than some whole fruits and vegetables.”

Famous advises sticking to foods that look like they’ve been minimally processed.

“When things are overly processed, we move into this realm of diet where it

doesn’t matter if it’s gluten free or vegan or not – it’s not great for you.

“Yes, you might avoid the inflammation that gluten can create but you’re not in a more nutrient-dense diet.”

Going gluten-free also means you’re removing the herbicide glyphosate from your diet.

“Wheat is one of the most heavily sprayed foods,” Famous says. “It can cause similar damage to the gut lining and create a lot of inflammation.”

Following a gluten-free or vegan diet is as easy as going to the farmer’s market.

“The more fruits and vegetables you have in your diet, the better it’s going to be,” Famous says.

“We have access to those things, whether it’s frozen or fresh.

“I know that cost becomes an issue, but you can lower the cost by buying whole foods rather than the gluten-free version of your favourite thing.

“Have we lost sight of the importance of nutrition to prevent or cure disease?”

Dr Annabel Fountain.

“Frozen vegetables can be a powerhouse of being able to include a little bit more than budgets allow, but it’s important to remember the many benefits of fresh foods.”

And remember you don’t have to be perfect.

“You can have a steak if you wish. It’s always about making sure you do more of what’s good for you than what’s not. Not everyone’s going to go all the way left-field and do what’s right every time.”

So that’s good news for steak fans. But what about other Bermudian dishes that we’re frequently told to avoid, like macaroni and cheese, fried fish, and fried chicken?

Dr Annabel Fountain, the medical director at Fountain Health, says: “I don’t think it’s necessarily a good thing to demonise any food.

“Rather than saying we should avoid something, we should make sure we eat in moderation.

“The cassava pie your mom and grandmother make at Christmas and Easter is completely different to buying it from a buffet every day.

“If it’s your family recipe, and you know exactly what’s gone into it, and you’re only eating a little bit of it – that’s absolutely fine.

“When you’re at a buffet and you load your plate with things that look good or smell good without looking at the ingredients and making sure they’re balanced and nutritional –that’s a real problem. People are getting takeouts and fast food all the time and that’s a problem.”

We generally don’t pay enough attention to what we eat, and Fountain

doesn’t believe that’s entirely our fault.

“If I’m shopping and I’m buying anything with a label, I’m reading the nutrition and ingredients. It takes forever to find a mayonnaise that doesn’t have seed oils or sugar,” she says.

She advises buying products from Europe, where restrictions on toxins are stricter than North America.

You should also go for free range eggs and chicken, or grass-fed beef or lamb. Fountain also warns against blindly buying from farmers markets.

“Let food be thy medicine and medicine be thy food” is said to be a quote from Hippocrates, the father of medicine, thousands of years ago.”

“They’re often going to be better but not everything is local at these markets and Bermuda’s laws on pesticides aren’t necessarily any better than the US,” she says.

“I do know that our farmers are conscious of what they’re putting in and on our soils.”

Ask your farmer where the food came from and whether pesticides or herbicides were used.

“Eating fresh vegetables is probably still good for you. Just wash them very well when you get home,” Fountain adds.

A vegetable stir fry can be healthy if you use avocado or coconut oil; healthy fats can be found in most nuts, olive oil and oily fish; and high-quality protein can fill you up and provide amino acids, vitamins, and minerals.

And if you’re wondering what to drink with that occasional piece of steak?

“A glass of red wine has potential health benefits from resveratrol and is certainly better than a soda,” Fountain says.

Moderation, of course, being the key.

Dr Sabrina Famous.

Protecting your health during summer fun

John Bentley, Pharmacist with The Phoenix Stores, provides some important tips to keep you safe in the sun

Summertime in Bermuda is the perfect time for you and your family to enjoy the outdoor activities, sunshine and fresh air. Here’s some simple measures to help you stay healthy and safe while enjoying the great weather to the fullest.

Sunburn

Being out in the sun has many health benefits, but if you were having too much fun in the sun that you forgot to reapply your sunscreen, you risk sunburn.

Sunburn is skin damage caused by ultraviolet (UV) rays and usually causes the skin to become red, sore, warm, tender and occasionally itchy for about a week. When burnt, the skin will normally start to flake and peel after a few days, and will usually fully heal within seven days. While sunburn is often mild and short-lived, it’s important to try to avoid being sunburnt, as it can increase your chances of developing serious health problems, such as skin cancer, in later life.

If the sunny weather has caught you out and you’re suffering, here are some ways to relieve and treat sunburn. Find shade. Applying more sunscreen won’t reverse sunburn no matter how much you use. If you’re burnt, get out of the sun and seek shade as soon as possible.

Cover up. Wear cool, loose clothing that won’t rub or chafe your skin. It’s important to cover sunburnt skin from direct sunlight until the skin has fully healed.

Stay hydrated. In hot weather, staying hydrated is always vital, especially if you’re sunburnt, so drink plenty of fluids. Oral rehydration solutions such as Nuun hydration tablets or Diarolyte sachets containing essential electrolytes may help replace the loss of fluid and body salts quickly.

Apply afterburn. Designed to cool, soothe and help sunburnt skin heal, afterburn treatments, often packed

with cooling aloe vera, are particularly calming. Try keeping it in the fridge for an extra cooling effect.

Take a cool bath. Relieve your skin with a cool shower, bath or damp towel to help ease the burning sensation — but don’t put ice or ice packs on sunburnt skin as it can cause further pain and damage. Take pain relief. Pain killers such as acetaminophen and ibuprofen may help alleviate sunburn pain and reduce swelling and redness. If your sunburn is also itchy, you can try an overthe-counter steroid topical such as hydrocortisone cream.

Although mild sunburn can be treated at home and usually gets better on its own, you should consult your doctor if your skin has blistered or become swollen, your temperature is very high or you’re concerned you have heat stroke. You should always contact your doctor for advice regarding a child or baby with sunburn.

Which sunscreen?

Prevention is always best when avoiding skin damage, so before heading to the beach, park, or out on the water, remember that a decent sunscreen is non-negotiable.

Which one is right for you with so many sunscreens to choose from these

days? There are a few things to consider when picking a sunscreen and knowing how to use it correctly to ensure optimal results.

Choose the right SPF. SPF stands for sun protection factor and refers to the level of protection from UVB radiation linked to cancer. In Bermuda, it is advisable to wear an SPF factor higher than 30 to protect the skin.

Make it five stars. Choose a broadspectrum sunscreen that has a four or five-star UVA rating. Broad-spectrum means the sunscreen protects against both UVA and UVB rays.

Apply. Apply. Apply. Research has shown that the best sunscreen protection is achieved by application 15 to 30 minutes before exposure, followed by a reapplication 15 to 30 minutes after exposure begins. Reapply at least every two hours and immediately after being in the water, even if your sunscreen is water-resistant. Application varies based on the indications and protection factor shown on the label — from as little as 80 minutes in water to a few hours, depending on the product selected. Don’t forget to apply sunscreen to your lips, ears, hands and the back of your neck.

Ditch old bottles. Before grabbing an old bottle from the back of the cupboard, remember that out-of-date sunscreen is no longer effective. It’s best practice to toss sunscreen 12 months after opening.

Although sunscreens play an essential role in sunburn protection, they should never replace minimising sun exposure. Spend time in the shade, particularly between 11am to 3pm when the sun is at its strongest. When out in the sun, make sure to cover up with suitable clothing, sunglasses and a widebrimmed hat that shades the face, neck and ears.

Take extra care to protect babies and children as their skin is much more sensitive than adult skin.

For any queries or information please contact your local Phoenix pharmacist. We are always available to help, seven days a week.

MEDICAL PROFESSIONALS GUIDE

Dr Chris Fosker, MBChB, BSc, FRCP, FRCR Medical Director and Clinical Oncologist, Bermuda Cancer and Health Centre.

Consultant at Brigham and Women’s Hospital, Boston.

Dr Chris Fosker is the Medical Director at Bermuda Cancer and Health Centre, where he oversees the medical care provided to patients utilising diagnostic imaging, radiation therapy and all our clinical services. He ensures that the Centre provides high-quality, evidence-based care to its patients. In addition to his administrative role, Dr Fosker is a practising clinical oncologist who meets with patients and works closely with other healthcare professionals to develop treatment plans, coordinate care, and monitor patient outcomes.

Dr Fosker is highly qualified to treat cancer patients with radiation therapy, chemotherapy, molecular therapy, and immunotherapy. Before moving to Bermuda, he worked as a specialist at St James’s Institute of Oncology in Leeds, Europe’s largest purpose-built cancer centre. He has completed a Fellowship at Princess Margaret Hospital in Toronto and has published research in many clinical areas, medical education, service development and health economics.

Having worked as a clinical advisor for the Macmillan Cancer Charity and NHS England, Dr Fosker is also an experienced policy advisor. He has received several awards, including the RS Bush Award for academic excellence from Princess Margaret Hospital and the University of Toronto. Dr Fosker received a Bachelor of Science in Genetics from the University of Leeds.

As a member of the senior management team, Dr Fosker provides strategic clinical direction for the Centre. His extensive experience and expertise in oncology make him an invaluable asset to the team and the patients who receive care at Bermuda Cancer and Health Centre.

Bermuda Cancer and Health Centre, 46 Point Finger Road, Paget, DV 04.

Tel: 236-1001. Email: info@chc.bm www.chc.bm

Dr. Patrick Murray, Consultant Clinical Oncologist, MB ChB MD MRCS MRCP FRCR

Dr Patrick Murray is a skilled oncologist who brings a wealth of experience and expertise to his role as a radiation oncologist at Bermuda Cancer and Health Centre. Originally from the UK, Dr Murray graduated from the University of Leeds and obtained membership in the Royal College of Surgeons of England.

Dr Murray sparked his interest in cancer treatment during his research doctorate investigating immunological changes within head and neck cancer. He was awarded a medical doctorate (MD research) from the University of Hull in 2013 for his work on immunomodulation in the head and neck cancer microenvironment, with a focus on immuneoncology.

Dr Murray completed his clinical fellowship at the Leeds Cancer Centre in the UK, the largest purpose-built cancer centre in Europe, where he extended his training with a focus on high-precision radiation techniques such as SABR and SRS, with a specialisation in head and neck cancer.

In 2017, Dr Murray was awarded the esteemed BJR Barclay Medal Award for his paper, “A systematic review of outcomes following stereotactic ablative radiotherapy in the treatment of early-stage primary lung cancer.” He worked as a Consultant Clinical Oncologist at Leeds Teaching Hospitals NHS Trust before moving to Bermuda to join Bermuda Cancer and Health Centre’s radiation therapy department.

Dr Murray’s extensive experience and expertise in oncology make him a valuable member of the team at Bermuda Cancer and Health Centre. His dedication to providing high-quality, evidence-based care to his patients is evident in his many accomplishments and awards in the field.

Bermuda Cancer and Health Centre, 46 Point Finger Road, Paget, DV 04. Tel: 236-1001. Email: info@chc.bm www.chc.bm

Dr Paul Risk 2023

Breast radiologists are experts in reading and interpreting images of the breast to identify different medical conditions. They also perform diagnostic procedures to help diagnose and treat breast cancer.

Dr Paul Risk is a radiologist specialising in breast health, using mammography and ultrasound to diagnose and treat breast diseases. An onsite radiologist like Dr Risk at Bermuda Cancer and Health Centre ensures that patients receive the highest level of care in the diagnostic imaging department, particularly regarding breast health.

In 1988, Dr Risk received his medical degree from Dalhousie University in Nova Scotia. After practising as a general practitioner for four years, he returned to school for postgraduate training in diagnostic radiology at McMaster University in Ontario, completing his residency program in 1997. He is a Fellow of the Royal College of Physicians and Surgeons of Canada and has a Specialist Certificate in Diagnostic Radiology.

Dr Risk started his career as a general radiologist at St. Martha’s Hospital in Nova Scotia, where he worked for five years. He later joined a group of radiologists in Calgary, Alberta, where he practised from 2002 until he came to Bermuda in 2021. While there, he helped develop a dedicated group of radiologists with a subspecialty interest in breast imaging and intervention. He was essential in providing breast imaging and biopsies for the greater Calgary area and beyond within a busy hospital and community clinic-based practice.

Bermuda Cancer and Health Centre, 46 Point Finger Road, Paget, DV 04.

Tel: 236-1001. Email: info@chc.bm. www.chc.bm