Health and Wellness Magazine edition 7

Magazine From

health & Wellness 7th EDITION

Let’s talk Health...

As the new year brings new beginnings One of our greatest opportunities for growth & change is in reflecting on the lessons of our past.

The ability to reflect it and learn is a key factor in building grit and finding success.

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Look backwards before looking forward to your resolutions

ontents

2018 2019

1

YEAR REVIEW

3

WEIGHT GAIN ISSUE

8 5

WHERE DOES THE FAT GO?

DIABETES CARE

Few Questions to help you reflect & appreciate

2018

If you had to describe your 2018 in three words, what would they be?

If someone wrote a book about your year, what genre would it be?

What new things did you discover about yourself?

Which mental block(s) did you overcome?

What was the best news you received?

What was your biggest breakthrough moment career-wise?

Which of your personal qualities turned out to be the most helpful this year?

What book or movie affected your life in a profound way?

Which new skills did you learn?

What little things did you most enjoy during your daily life?

Few Questions to help you get excited

2019

What do you want the overreaching theme for your 2019 to be?

What do you want your everyday life to be like?

What do you want to see, discover, explore?

Which habits do you want to change, cultivate or get rid of?

Who do you want to spend more time with in 2019?

What do you want to achieve career-wise?

What skills do you want to learn, improve or master?

How do you want to remember the year 2019 when you look back on it 20 years from now?

Which personal quality do you want to develop to strengthen?

What is your number one goal for 2019?

ISSUE

WEIGHT GAIN

7

reasons why we gain weight Don’t get enough breakfast A full breakfast helps you t stick to a good diet.

Don’t check our weight Weigh yourself in the morning on an empty stomach to track.

Sleep too little or too much Don’t sleep for less than 6 hrs or more than 9 hrs. Since its leads to gain weight.

Eating while watching TV Don’t watch tv or distract yourself while eating.

Eating excessively We feel full after a portion of food, but we keep on eating.

Miss meals everytime It leads to slowing of metabolism and to weight gain. Try to eat at set times.

Eat too quickly or on-the-go We don’t chew food properly, meaning that its not digested well.

Where does fat go when we lose weight?

Is it removed with our sweat?

Does it turn into muscle?

Or directly into energy?

NO

Fat is oxidized Under the influence of oxygen, fat cells are broken up into carbon dioxide & water.

Carbon dioxide is removed through breathing, water is ejected through urine & sweat.

If you want to burn 10 kg of Fat Burn 94,000 kcal Inhale 29 kg of oxygen Eject 1.6 kg of water Exhale 8.4 kg of carbon dioxide

So, remember.

When you are exercising, and your breathing quickens and you start to sweat - thats when you have started to burn fat.

DIABETES

D

id you know? 80% of type 2 diabetes is preventable.

The risk factors for type 1 diabetes are still being researched. However, having a family member with type 1 diabetes slightly increases the risk of developing the disease. Environmental factors and exposure to some viral infections have also been linked to the risk of developing type 1 diabetes.

A HEALTHY DIET TO KEEP DIABETES AT BAY..

D

id you know that being physically inactive increases your risk of heart disease and stroke by 50%?

Your heart is a muscle and needs exercise to help keep it fit so that it can pump blood efficiently around your body. Without regular physical activity, the body slowly loses its strength, stamina and ability to function well.

A particular threat in terms of the associated risk of developing type 2 diabetes is the consumption of high sugar foods,

particularly sugar-sweetened beverages.

To - dos • Choosing water, coffee or tea instead of fruit juice, soda, or other sugar sweetened beverages.

• Eating at least three servings of vegetable every day, including green leafy vegetables.

• Eating up to three servings of fresh fruit every day.

• Choosing nuts, a piece of fresh fruit, or unsweetened yoghurt for a snack.

• Choosing peanut butter instead of chocolate spread or jam.

• Limiting alcohol intake to a maximum of two standard drinks per day.

• Choosing lean cuts of white meat, poultry or seafood instead of red or processed meat.

• Choosing whole-grain bread, rice, or pasta instead of white bread, rice, or pasta.

• Choosing unsaturated fats (olive oil, canola oil, corn oil, or sunflower oil) instead of saturated fats (butter, ghee, animal fat, coconut oil or palm oil.

Prevent Diabetes 1 in 2 people with diabetes remain undiagnosed

Will you be able to spot the warning signs?

FACTORS WITH TYPE DIABETES: RiskRISK factors haveASSOICIATED been associated with2type 2 diabetes:

Family history of Diabetes diabetes

Overweight

Unhealthy Diet diet

High blood pressure

Physical inactivity

Increasing age

Poor nutrition during pregnancy

Impaired glucose tolerance (IGT)*

Ethinicity

History of gestational diabetes

Discover Diabetes 1 in 2 people with diabetes remain undiagnosed

Will you be able to spot the warning signs?

Symptoms of type 1 & 2 diabetes

Constant Hunger h

u Frequent Urination

Tingling or numbness

w Slow healing Wound

Bedwetting

Hunger Abnormal hunger Mouth Dry mouth & dry

Loss Weight loss Sudden weight

engergy&&Fatigue fatigue Lack of Energy

Fungal infections

Both type 1 & type 2 diabetes are serious. There is no such thing as mild diabetes.

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v Blurred Vision

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Manage Diabetes 2 in 3 people wouldn't know how to care for a family member with diabetes.

Would you know what to do for yours?

Di one-third of all people with diabetes & is the leading cause of vision loss in working age adults

Pregnant women with diabetes or at high risk for GDM should manage their glycaemia throughout the pregnancy

Every 30 seconds a lower limb or part of a lower limb is lost to amputation somewhere in the world as a consequence of diabetes

Daily treatment

People with diabetes at higher risk of developing periodical disease

People with diabetes are 2-3 times more likely to have cardiovascular disease (CVD)

The preservance of end stage renall disease (ESRD) is up to 10 times higher in people with diabetes

Regular monitoring Healthy diet & lifestyle Ongoing education

Disease Management Program

Initiation

Tele Counseling session for identified population Enrollment

Enrollment

Condition

Reverse BiometricsC

losing sessions with Health Coaches

Risk Assessment

Baseline Tests

Initial Assessment

Testimonials & success stories to be published

Analysis & Identification Targeting of High Risk Profiles

Targeting

Tele Counseling & Enrolment

Care Plan & Calendar

Results

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