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Ladies...

  1. Do you or someone you know have difficulty holding your urine?
  2. Do you leak a little pee when you laugh cough, jog, exercise or dance? Have you stopped engaging in some of these activities because you are worried about leakage of urine occurring? perhaps you wear incontinence pads or panty shields because of this?
  3. Do you get up frequently at night to pass urine disturbing your partner and resulting in tiredness the next day? 

If any of these features sound familiar you could be suffering from stress urinary incontinence!

In the last post the challenges voiced by many persons in tryong to lose weight were discussed. The questions many may be asking are "Can I do it"and "How?". One thing is certain. If you are unhappy with your weight and you keep on doing exactly what you are doing now it will not change. This is a simple but critical concept. Change is required to achieve a new state.

 

So how can I change?

  1. Adopt a “Can Do” attitude. This is essential. If you don’t feel it fake it until you do!. Speak positively to yourself on the subject. And if you mess up shrug it off and reset. No one is perfect
  2. Recruit a team. A team??? Yes. Let those around you know what you are trying to achieve. Ask for their help. They can help by not making it harder for you by bringing things you are trying not to eat (like ice cream, bun, cake etc) home and leaving it in the fridge to tempt you. Or going walking with you when you don’t feel like going. Get a friend or co-worker that you can message or call when you feel your spirits are flagging – maybe someone trying to lose weight too. your doctor should be a part of your team. Ideally you should get a check up and determine your baseline health status and physical capabilities and limitations. *Some people will have this to a greater extent than others because the truth is many of us have been raised in families where bad habits are so entrenched that our relatives do not want to change and may even sabotage us at times. Fret not. You can do this alone if you have to. Or you can check out the free offer at the end of this article.
  3. Make a few changes. Even one. My first suggestion is stop eating flour and added sugar. Sounds simple but flour is very ubiquitous. Fortunately in Jamaica we are blessed with food that are healthy carbohydrate options. Stay tuned for more information. The offer at the end of the article has many more suggestions that you can implement that will help.                                                                                                      

    Some other suggestions that you can implement are:

    • Have at least one salad AND one serving of fruit each day
    • Eliminate processed foods from your diet
    • Do not starve yourself.
    • Drink at least 1200ml of water each day                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                                            
  4. Get moving. Walk briskly 30 minutes three to four times a week. You should just be able to speak. If 30 minutes is too much do what you can. Increase by 5 minutes every two weeks or so until you are up to one hour. Exercise also relaxes you and increases the releases of endorphins the feel good hormones.
  5. Rest. Sleep at least 6-7 hours each day. Stress and fatigue increase the levels of cortisol in your body which promotes fat retention.
  6. Be forgiving. If you fall off the waggon brush yourself off and get back on. We all fall down sometimes but success goes to those who get back up!

I hope you will find this information useful. I promised you something special....here it is

Imara Medical Centre will be offering a free nutritional guide with additional tips along with weigh in support and monthly weight checks. FREE. If you are interested click oon the link below to arrange an appiontment FREE FREE. Be sure to type the words WEIGHT LOSS in the comments box.

Free Offer http://imaramedical.com/contact 

Lets get going!

 


 

This week’s blog focuses on a difficult topic – Weight loss. I have avoided tackling the subject for some time however I think the time has come. In my experience obesity is the commonest lifestyle issue that patients have. The reasons that trigger a visit to my office vary: High blood pressure, diabetes, back pain, gastro-oesophageal reflux, and knee pain with or without swelling to name a few. Many persons have at two to three problems that would be solved by achieving a heathier body weight. Note I said healthier and not ideal. This is because even before you achieve your ideal body weight you begin to reap the health benefits of reduced body weight. 

This Lifestyle Tip comes form Imara's Clinical Nutritionist and Registered Dietician Madelaine Terrier-Schnoor. Our focus for the week - Releasing Unwanted Holiday Weight.

A healthy diet is a great way to prevent and manage many chronic medical conditions. Today we feature the powerful benefits of Papaya, a food rich in calcium and potassium and supports weight loss.