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How to take control of your own health

Now that it’s January everybody wants to get back to the gym and start a new diet or exercise health kick of some description whether that’s a detox protocol or simply couch to 5k. For the average person in the UK, anything is better than noting and ideally choosing something you can stick too and get consistent reliable results is optimal.

What I want to discuss with you are the many ways we can track our overall health and progress due to easy access to technology and low priced private tests so that we can take responsibility for our own health not waiting to be reminded by an ongoing symptom.

 

I have listed below 6 methods of tracking factors relating to our health starting with getting a blood test.

 

  • Annual blood test

 

I believe this is something everybody should do at least once a year if you consider your health a priority. What most people do is wait for symptoms to start cropping up before they go to their doctor to investigate further but you can potentially avoid unwanted changes such as nutrient deficiencies like vitamin D is a common one or an increased in cholesterol being another especially as heart disease is still the biggest killer in the UK. You can make positive steps once you’ve identified anything underlying hopefully before it becomes a serious issue needing medication or further invasive treatment by modifying your diet, exercise, and lifestyle.

 

What I do personally with my clients is use a company called Medichecks who provide a test called sports-hormone check ultravit that gives a comprehensive overview of that client’s health at the time.

 

The test includes

  • Red blood cell markers
  • White blood cell markers
  • Blood clotting status
  • Kidney markers
  • Liver markers
  • Proteins
  • Markers used to determine diabetes
  • Iron status
  • Cholesterol status
  • Inflammatory markers in the form of CRP-hs
  • Hormonal markers such as thyroid, testosterone, estrogen, and cortisol
  • Vitamins and minerals such as magnesium, Folate, B12 and vitamin D

 

Link to private blood test

https://www.medichecks.com/hormone-tests/sports-hormone-check-ultravit

 

As you can see there is a lot of information that can be gathered from doing such a test and catching markers out of range early can give a great deal of benefit and potentially prevent imbalances and future illness.

 

With my clients, I like to test and make any adjustments to their protocol that we deem needed such as exercise intensity/ frequency, sleep, nutritional intake quantities and quality ensuring they have a nutrient dense diet providing them with enough calories to match their energy needs. I always run the protocol by the client’s doctor before implementing the plan, as the client doctor should always remain their primary care provider. Then we run the protocol for 3-6 months and re-test to see how our plan has changed the relevant markers on the test and make adjustments as necessary depending on what we’re working on.

 

If you get a blood test result come back and it’s all clear then great, feel free to move on and follow your protocol of choice. It’s worth using this test as a baseline and testing in a year’s time to see what effects the chosen protocol has had on you and if anything has changed.

 

Some areas of a protocol that may impact blood work markers are diet, exercise, sleep, supplementation, and stress. By improving some of these foundational factors which impact health you may see a change in your health with relative ease.

 

 

  • Blood pressure

 

You can buy a blood pressure monitor for as little as £20 or get it checked at your local gym or when you see your doctor next. Having elevated blood pressure can be an early warning sign that you’re not treating your body well and it’s under stress and checking it regularly especially if hypertension runs within the family is a great idea in taking active steps around your healthcare.

Common causes for elevated blood pressure

  • Overweight
  • Family history
  • Lack of exercise
  • Regular drinker/smoker
  • Long-term sleep deprivation

 

Try adjusting your nutrition, exercise, and lifestyle before you find yourself needing medication to bring your blood pressure down with your doctor’s knowledge. Hypertension is a serious problem and will increase your risk of coronary heart disease.

 

 

  • Step count

 

Devices for tracking our steps have increased in popularity recently and I see this as a great tool to track our non-exercise activity with relative accuracy and consistency. I implement this method with many clients outside of their normal activity i.e. gym sessions to ensure they are keeping active and not letting activity drop subconsciously which can happen when implementing a calorie deficit for weight loss. The body wants to lower it’s output to reserve energy as being in a calorie deficit is taxing on the body so it’s natural reaction is to move less and slow things down. You may not even notice you become more inclined to take the lift instead of the stairs or stay home watching TV instead of going out but these small changes that occur add up.

 

Having a daily step target ensures that even when in a calorie deficit we have a way in which we can monitor your non-exercise activity and keep on top of our expenditure. Increasing the chances of reaching the desired outcome.

 

  • Calorie tracking

 

There are many apps available which you can track your caloric intake all of which essentially do the same job. It is clear in research that if we’re left to eat intuitively then we chronically over consume food, which is the reason that in 2014 62% of the population in the UK was classed as overweight. The is multiple reasons why people overeat from emotional eating, lack of education around food to simply never tracking intake of food and understanding how much they’re actually eating and what foods are highly calorific and low in calories.

 

It’s clear that to lower body weight we need to eat fewer calories than we need creating a calorie deficit and having a good amount of protein in our diet from either animal or plant-based sources support the process. With such a large percentage of the population classed as overweight, it’s clear that a simple way of improving overall health would be to lose a few extra kilos which can simply be done by monitoring nutritional intake.

 

 

  • Weighing Scales

Now that you’ve had a blood test, checked blood pressure, began exercising and tracking your activity outside the gym, and also started to monitor your nutritional intake you can now begin to see what effect it’s having on your overall weight.

 

Simply using a set of scales will give you an idea whether or not your energy balance goals are being met, as you will begin losing weight if your expenditure exceeds your intake.

 

The more weight you have to lose there the quicker you will see weight loss occur. If your body fat percentage is in the region of 30% plus then you can often see 2.5 lbs / 1.1kg a week loss in body weight, but if you have less body fat to lose then generally it will happen at a slower rate. Most people should aim for around 1-1.5 lbs / 0.4-0.7kg a week weight loss as an average. Aiming for quicker rates of weight loss isn’t recommended as it can lead to excessive muscle mass loss and needs an excessive calorie deficit to achieve. Having such a calorie deficit simply leads to increased hunger, lack of flexibility with food and poor compliance in the long term.

 

 

  • Body fat testing (Skinfold)

 

Measuring body fat via skin fold is a way of telling us where our body composition is, similar to the BMI scale but skin fold is more accurate as it gives you a percentage of body fat taking into consideration muscle mass which the body mass index does not. For trained individuals, this may be a much better way of testing the level of body fat you’re currently carrying around, but for the untrained population, the BMI scale can still work relatively well as a guide.

 

For more information follow me on Facebook

https://www.facebook.com/James-Rush-NT-1800803016804495/?ref=settings

talkhealth Blog

3 simple steps to help define and secure your child’s future (and take a load off too…)

Ask anyone in your circle that may be in a position to help you.

In my previous blog post I spoke about how the gravity of the choices facing our students could be, amongst other factors, having a demonstrably negative impact on their wellbeing and mental health. This is an idea that has certainly gathered momentum and support in recent years and arguably now more than ever is at the forefront of the Department for Education’s collective minds, with the department clamouring for teachers to have ever more training and understanding of basic mental health issues, how to identify them and what the first line of response should be.

Due to the constraints of the blog format and not wishing to outstay my welcome in the first post I left something of a hanging chad – ‘You need to help your child more!’ – and then departed without offering any practical hints as to what and when you can be doing things that may be beneficial. So, the idea behind this blog post is to identify a few simple things you can practically do that may help alleviate some of the stresses of future planning that your child(ren) are facing.

  1. Talk to them – It sounds like an absurd truism but in amongst everything else in our respective lives sometimes shushing the external becomes an obstacle that gets in the way of the practical things like making dinner, work, activities and so on. Try and make time to really talk and more importantly really listen to what your child’s hopes and expectations are for the future. It may be you have very strong opinions about what your child should do but it’s important that you listen to what they want to do. Bear in mind the prescribed routes of your youth are no longer necessarily as pertinent to the current job climate as you might imagine. If you are trying to convince them to go to university that’s fine, if that’s what they genuinely want. Whilst it’s reductive to suggest that university is only useful if it’s geared towards a career, if your reasoning for wanting them to go is for job prospects it may be there are other better routes. Additionally in an attempt to please you it will be a debt they are burdened with for the first half of their working life. If your desire for them to go to uni is based on helping them forge a better life then saddling them with an enormous debt, unless there is a solid basis to think a degree will deliver them into the waiting, lucrative arms of a well paid position, it may not be in their best interests. It’s impossible to overestimate how much anxiety is a direct response to children wanting to please their parents. Through our ambition for them, our desire to see them succeed we may be unwittingly creating an environment of tension and panic and perhaps worse making one where honest discussions about their own ambitions cannot be had due to their fear of disappointing us. So listen to what they say, hear them out, give them an opportunity to articulate what/how they see the next few years unfolding and when you have a clearer view of an endpoint (because higher or further education is not an end in and of itself, merely a stepping stone), explore which of the available options is likely to be the most realistic and supportive of those aspirations.
  2. Be shameless – Most children aren’t fortunate enough to have a fully realized plan for their futures, they might have loose ideas about where they might want to live or a field of interest. Something in the law for instance. Now to take that an example, something in the law is pretty vague but by exploring the field they may be able to refine and hone that field and start to narrow it down into a potential career path which in turn will reveal which of the educational options best suits them. When I say be shameless I mean really wrack your brains, who do you know in that field that may be able to offer them some work experience, answer some questions, refer them to others working in the area? Ask your friends, neighbours, relatives, parents at the school gates, the school themselves, local businesses, your colleagues and so on. Every social interaction you have may also possibly throw up some opportunity, don’t be British about it, if you’re afraid to ask – imagine how your child feels. The single greatest thing a student can do when faced with these decisions is to get some work experience, firstly because it’s good fodder for either a personal statement or a CV and secondly because it will help either confirm or deny their interest in an area and it’s much better to learn something isn’t for you before you commit to a 3 year degree. With the Christmas holidays coming up there’s an opportunity to organise some work experience activity, even a few days regularly can make a huge difference, hell when you’re writing your Christmas cards you have an opportunity to ask whether anyone in your circle might know someone who could help your child and you can dress it up as season’s greetings! (https://edducan.com/2017/07/25/careers-planning-starts-with-good-work-experience-thats-what-the-holidays-are-for/) If you don’t ask you don’t get and as most students view the present as an inconvenient preamble and the future as too abstract to worry about anything you can do to help them in spite of themselves is going to make a big difference.
  1. Be proactive – They will likely assure you that everything is fine, it’s all in hand and so on but don’t take it on faith. Hector them as much as you can to make sure they are hitting their marks so to speak. This is a busy time of year, particularly for children in the Sixth Form. Lower Sixth – if they are university bound or at least thinking about it need to have a personal statement ready to go as soon as possible and with a largely homogenized cohort of students any work experience they can cram in to distinguish themselves from their competition would be immeasurably helpful. The personal statement was once seen as filigree but the evidence suggests it is becoming increasingly crucial to a selection or admissions committee in deciding whether the candidate has not just the academic chops to stay the course but also the wider commitment and interest in the field. That’s an argument that’s easier made when you have demonstrable experiences of having sought out opportunities whilst at school (see point 2 about work experience). Whilst I’m speaking about personal statements here the idea of being proactive and using the holidays and free time is a universally applicable one and honestly the younger the better. The sooner a child can engage with the world of work and the place they want to inhabit within it the better. There is too large a disconnect between education and careers, as if one has nothing to do with the other. If a child is interested in an area and they secure and enjoy work experience in that area it immediately gives a purpose to their school work, knowing what their goal is and having it be tangible is invaluable as it links two previously disparate ideas.

I appreciate that hounding them may not be enviable and certainly not at the cost of heaping on additional pressure but like any leviathan of a task the longer it sits about your shoulders the more it weighs you down. The short term annoyance will hopefully give way to longer term relief, the more they do now and the more you help them do what they need to now – the easier their lives will be when it comes time to revise etc. Knowing that an area is boxed off and dealt with may remove those feelings of being overwhelmed as they only have to deal with the bite sized nuggets that are directly in front of them.

So there you are, three reasonably simple practical things you can start doing today to help secure their futures and remove their anxieties. They are by nature repetitious and deliberately so. To best help your child or indeed anyone exploring their options, looking at their futures, the best and easiest thing to do is it develop a plan, even a loose one and then start to tick off little jobs, one at a time so that attacking it all at the last minute when you’ve a million and one other things to do doesn’t happen. It is my sincere belief that little and often from an earlier age is the surest way to develop a keen sense of purpose regarding their futures and removes the crushing anxiety attached to having to make what will feel like knee jerk decisions moments before committing themselves to those decisions for potentially years.

talkhealth Blog

Eczema Can Take a Toll on Adults – WebMD


HealthDay
Eczema Can Take a Toll on Adults
WebMD
"Adult eczema patients may have dealt with their symptoms for their entire lives, which can be draining, or they may experience symptoms for the first time as adults, which can be a difficult adjustment," said Dr. Jonathan Silverberg, an assistant
Atopic dermatitis can affect adults more profoundly than younger patientsNews-Medical.net
Eczema Can Take a Toll on Adults – Consumer HealthDayHealthDay

all 3 news articles »

eczema – Google News

Eczema Can Take a Toll on Adults – WebMD


HealthDay
Eczema Can Take a Toll on Adults
WebMD
"Adult eczema patients may have dealt with their symptoms for their entire lives, which can be draining, or they may experience symptoms for the first time as adults, which can be a difficult adjustment," said Dr. Jonathan Silverberg, an assistant
Atopic dermatitis can affect adults more profoundly than younger …News-Medical.net
Eczema Can Take a Toll on Adults – Consumer HealthDayHealthDay

all 3 news articles »

eczema – Google News

Eczema Can Take a Toll on Adults – WebMD


HealthDay
Eczema Can Take a Toll on Adults
WebMD
"Adult eczema patients may have dealt with their symptoms for their entire lives, which can be draining, or they may experience symptoms for the first time as adults, which can be a difficult adjustment," said Dr. Jonathan Silverberg, an assistant
Atopic dermatitis can affect adults more profoundly than younger …News-Medical.net
Eczema Can Take a Toll on Adults – Consumer HealthDayHealthDay

all 3 news articles »

eczema – Google News

Eczema Can Take a Toll on Adults – WebMD


News-Medical.net
Eczema Can Take a Toll on Adults
WebMD
"Adult eczema patients may have dealt with their symptoms for their entire lives, which can be draining, or they may experience symptoms for the first time as adults, which can be a difficult adjustment," said Dr. Jonathan Silverberg, an assistant
Atopic dermatitis can affect adults more profoundly than younger patientsNews-Medical.net

all 3 news articles »

eczema – Google News

Eczema Can Take a Toll on Adults – WebMD


News-Medical.net
Eczema Can Take a Toll on Adults
WebMD
"Adult eczema patients may have dealt with their symptoms for their entire lives, which can be draining, or they may experience symptoms for the first time as adults, which can be a difficult adjustment," said Dr. Jonathan Silverberg, an assistant
Atopic dermatitis can affect adults more profoundly than younger patientsNews-Medical.net

all 3 news articles »

eczema – Google News