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Exercise and weight control

The lifestyle choices you make today can lead to a healthier future with less age related problems. Many of these ailments fall within the umbrella of cardio vascular disease. These include heart attacks, strokes, peripheral vascular disease and varicose vein problems.  A healthy lifestyle is two pronged requiring one to address both exercise and a healthy weight.  It is well documented that overweight and obese patients are twice as likely to develop complications during surgery and the post operative period. The most common being wound sepsis and slower healing rates.

 

The aim of  exercise here is not to become a body builder, but rather increase the blood flow through your cardio vascular system which will have multiple benefits. This doesn't mean you have to work out for hours each day. It just means you need to work smart. That being said, if you have not exercised recently, it is always best to check with your doctor before embarking on any strenuous exercise. 

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Walking is an excellent way to start exercising as it strengthens the heart and burns calories. Furthermore walking is something you can do anywhere, anytime, with no equipment other than a good pair of shoes and is membership free! Walking is not just for beginners either,  even the very fit can get a good workout from walking.

Beginners should start by walking five to ten minutes at a time, gradually moving up to at least 30 minutes per session. Don't add more than 5 minutes at a time, rather lengthen you walk before trying to boost your speed and finally incline. A brisk walk (which is what you are aiming for) can burn up to 2000 Joules per hour!

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Once you are comfortable walking at least 30 minutes, 3-5 times a week at a brisk pace, you can then add interval training. That means breaking into a run for 1-3 minutes, and then walking again at a brisk pace for the next 5-10 minutes, depending on how long your exercise session is. On the days that you are not walking, try some strength, balance and flexibility training. Grab some tins of food from the cupboard and use then as weights. Try squats holding your arms out front with the tins in your hands for an extra burn. Remember to stretch and stay flexible. Flexibility is one of the first things other adults loose. Sit on the floor and get up again 5-10 times, touch your toes, balance on one leg and then swap to the other. Try other exercises to increase your flexibility and balance, there are many on line for you to try.

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The most important thing you can do these days where most jobs are desk bound, is try and stay active. Take the stairs instead of the lift. Walk down to the shop (if safe to do so) rather than taking a taxi or driving down.  Get off the taxi or bus earlier than necessary and walk the rest of the way. Go for a walk during lunch, rather than sitting down. Remember, every bit of exercise is helpful! 

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Weight control is another important aspect of a healthy lifestyle. It is common knowledge that as we become older, we use less energy and therefore should eat less to prevent unwanted weight gain. Ways to do this include limiting your portion size. If you are used to eating a full plate of food, drink a glass of water 30 minutes before a meal, then remove 1/4 of the food from your plate and slow down the rate which you are eating. The follow up with another glass of water after dinner. 

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Swap unhealthy foods for more healthy options. Swop chips for popcorn and then vegetable sticks. Take a salad for lunch or vegetable soup, rather than a sandwich. Stay hydrated with water and avoid drinks with added sugar, avoid all carbonated drinks - even if they say they are "sugar free". If there is a break in your healthy  regime try and get back on tract as quickly as possible. Keep track of what you are eating and highlight the things you can improve on. 

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Eat in season fruit and vegetables. Try growing some in plastic containers in a sunny spot, punch a few drainage holes into the bottom, add some stones and then fill with soil.  It is easier than you think, plus it is cheaper, healthier and more rewarding to pick your own food to eat. Avoid adding sugar or salt to food, rather add herbs to add flavour. Rather opt for wholegrain foods and avoid all refined foods such as cakes, biscuits, white bread and deserts. Start your dinner with a small piece of lean protein (cut off excess fat) - eggs are an excellent and still relatively cheap source of protein. Try and cut out large amounts of dairy, keeping to one to two helpings of cheese a week and a splash of milk to your coffee or tea. Remember to eat a good breakfast, less for lunch and a little for dinner.

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Healthy weight does not translate to anorexic thin, but excess fat especially around the tummy should be avoided as this has been proven to increase your risks of diabetes and cardiovascular disease due to increased fat around your abdominal organs. Finally, large abdomens add pressure on your lower leg blood vessels worsening conditions such as chronic venous insufficiency of the lower leg and resulting in vein problems.

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How to stop smoking

Nicotine is extremely toxic to your blood vessels and lungs.  Trying to stop an addiction is really difficult, requiring an enormous amount of self discipline. It is essential for stopping its damaging effects to your body and preventing the risk of heart attacks, strokes, amputations, and chronic lung disease as you age. 

 

Very few people manage to go "cold turkey", which is stopping smoking in one day due to nicotine withdrawal. Therefore, we recommend a more gradual approach. This includes a step by step process to be successful. 

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Firstly, spend a week, writing down your smoke triggers. These often include stressful situations, after dinner, having a cup of coffee, drinking alcohol, at a braai, party or when bored. Then write down a strategy to replace the need to smoke in each of these situations. These include short-acting nicotine replacement therapies, such as gum, lozenges, nasal sprays or inhalers. Exercise, chewing carrot sticks or sucking or biting down on hard sugar sweets. Hypnosis has also reportedly had benefits. These can be used as temporary measures to overcome the urge to smoke. Electronic cigarettes or vaping have also received much attention recently, however, although they might have lower levels of nicotine, they are still unhealthy and not recommended as a replacement for smoking. 

 

Next, highlight those triggers which are easy to avoid. Write down the number of cigarettes you are currently smoking per day and decrease that by 10%. So if you are smoking 20 cigarettes a day, for the following week, you will only smoke 18 a day. Then remove any excess cigarettes from your box. Find two triggers every day which you can easily avoid, for example smoking after dinner or with coffee - replace this with a walk around the block with your dog or loved one, drinking water or juice. The following week,  smoke 16 a day repeating the process above weekly until you have successfully managed to stop smoking all together.  When stressed at work, try doing squats next to your desk, drop and do some pushups, drink water or chew on a pen / stick. Take a walk using the stairs instead of a lift. Exercise often decreases these cravings to smoke and avoid coffee which tends to make you jittery.

 

Another helpful strategy may include having a "quit smoking buddy", who will support you and help you when you are struggling to find the willpower not to smoke after a trigger. This person can carry extra sweets on them, take you for a walk during a stressful situation,  and distract you when the urge to smoke becomes great. 

 

Remember to keep focused on the goal, have it written down on your cigarette box , put a picture of your greatest fear or you goal inside your cigarette box, so you have to move that picture to get out your next cigarette. Also tell your work colleges, friends and family members that you are quitting smoking, so that they won't tempt you or smoke in front of you. If they do, walk away and remember why you are committed to stop smoking. Keep focused on the goal - you can do it!

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Wound care

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Wound care 

Wounds refer to post-surgical wounds which may be sutured or not sutured. Ideally post-surgical wounds are sutured, however, should there be too much tissue loss to allow the wound to be closed, the wound may be left open or opened post-surgery to allow a collection of pus, blood, or serous fluid (wound fluid) to drain. 


Simple sutured post-surgical wounds are best left alone for at least a week ideally. If the plaster remains clean, leave the plaster in place for 5-14 days depending on where the wound is located, and the advice given to you by your surgeon. As a guideline, facial wound sutures usually remain in place for 5 days, while wounds over moving areas such as knees and elbows are usually kept in place for 10-14 days. Should the plaster fall off, wash the wound gently with soap and water, dry well and leave open unless it is likely to become dirty; in this scenario, you will need to cover the wound to keep it clean.  


Other factors may also increase the length of time your sutures need to stay in place. These include a history of diabetes, smoking or use of certain medications such as cortisone. These factors delay wound healing and may require specialized wound care to assist with healing.  


Wound complications such as weeping wounds, excessive bleeding, or infection will require you returning to your surgeon for further assessment and management.  


Open wounds require specialised treatment by a wound care specialist which is a registered nurse who is trained in the assessment, management, and diverse types of wound care treatment. She will be able to assess the wound and initiate the best treatment.  

Please contact our rooms should you be unsure of the date when your sutures should be removed.

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