Basic protective measures against the new coronavirus

Stay aware of the latest information on the COVID-19 outbreak, available on the WHO website and through your national and local public health authority. COVID-19 is still affecting mostly people in China with some outbreaks in other countries. Most people who become infected experience mild illness and recover, but it can be more severe for others. Take care of your health and protect others by doing the following:

Wash your hands frequently

Regularly and thoroughly clean your hands with an alcohol-based hand rub or wash them with soap and water.

Why? Washing your hands with soap and water or using alcohol-based hand rub kills viruses that may be on your hands.

Maintain social distancing

Maintain at least 1 metre (3 feet) distance between yourself and anyone who is coughing or sneezing.

Why? When someone coughs or sneezes they spray small liquid droplets from their nose or mouth which may contain virus. If you are too close, you can breathe in the droplets, including the COVID-19 virus if the person coughing has the disease.

Avoid touching eyes, nose and mouth

Why? Hands touch many surfaces and can pick up viruses. Once contaminated, hands can transfer the virus to your eyes, nose or mouth. From there, the virus can enter your body and can make you sick.

Practice respiratory hygiene

Make sure you, and the people around you, follow good respiratory hygiene. This means covering your mouth and nose with your bent elbow or tissue when you cough or sneeze. Then dispose of the used tissue immediately.

Why? Droplets spread virus. By following good respiratory hygiene you protect the people around you from viruses such as cold, flu and COVID-19.

If you have fever, cough and difficulty breathing, seek medical care early

Stay home if you feel unwell. If you have a fever, cough and difficulty breathing, seek medical attention and call in advance. Follow the directions of your local health authority.

Why? National and local authorities will have the most up to date information on the situation in your area. Calling in advance will allow your health care provider to quickly direct you to the right health facility. This will also protect you and help prevent spread of viruses and other infections.

Stay informed and follow advice given by your healthcare provider

Stay informed on the latest developments about COVID-19. Follow advice given by your healthcare provider, your national and local public health authority or your employer on how to protect yourself and others from COVID-19.

Why? National and local authorities will have the most up to date information on whether COVID-19 is spreading in your area. They are best placed to advise on what people in your area should be doing to protect themselves.

Protection measures for persons who are in or have recently visited (past 14 days) areas where COVID-19 is spreading

  • Follow the guidance outlined above.
  • Stay at home if you begin to feel unwell, even with mild symptoms such as headache and slight runny nose, until you recover. Why? Avoiding contact with others and visits to medical facilities will allow these facilities to operate more effectively and help protect you and others from possible COVID-19 and other viruses.
  • If you develop fever, cough and difficulty breathing, seek medical advice promptly as this may be due to a respiratory infection or other serious condition. Call in advance and tell your provider of any recent travel or contact with travelers. Why? Calling in advance will allow your health care provider to quickly direct you to the right health facility. This will also help to prevent possible spread of COVID-19 and other viruses.

Osteoporosis is a medical condition that effects the bones, it literally means ‘porous bones’ and causes them to become brittle and fragile from loss of tissue. It’s normally the result of hormone changes, or vitamin deficiency. With the condition, you are more prone to fracturing your bones and it does mainly affect older people but it can essentially affect any age range. There are certain measures an individual can take in order to prevent or delay the bone loss and in some cases medication may be suggested in order to restore some of the bone.

Women tend to lose bone matter a lot quicker than men, especially after the menopause when the hormone oestrogen which aids the protection of bone loss decreases. Although the condition is more prominent in women it does also affect men.

Why does it happen?

Bone is actually living tissue and new bone replaces old bone throughout your life, so your whole skeleton is replaced over a period of around 7 years. In your mid 20’s your bones are at their strongest and in your mid 30’s, they begin to become weaker and more fragile due to the completely normal development. With age, the special cells in your bones that help to build new bone cannot work as quickly as the cells that break down old bone. The stronger your bones are once you’ve reached your 30s, the longer it will take for bone loss to lead to osteoporosis.

The following are risk factors you have control over:

  • Lack of calcium and vitamin D from foods.
  • Not eating enough fruit and vegetables.
  • Lack of exercise.
  • Smoking and drinking excessively.

What is recommended to prevent bone ‘thinning’?

Getting older does make you more prone to developing certain conditions. Being aged 60 or above puts you at a higher risk of developing Osteoporosis so it’s important to learn how to manage the effects that come with the condition.

But first you should become aware of certain factors to prevent the condition from affecting you. Being mindful of your calcium and vitamin D intake is vital. You can increase your level of vitamins by eating more raw fruit and vegetables whenever possible as this will preserve the vital nutrients that your body needs. With vitamin D, you must ensure you are getting the optimum amount as too much can cause unwanted problems.

Exercise

Even minor trauma such as coughing, knocks or falls can lead to fractures. Older people have slower response times and more often fall to the side, suffering direct impacts to the hip. External hip protectors significantly decrease hip fractures in people when worn at the time of the event. These are shells of propylene or polyethylene, which are designed to absorb part of the impact of falling and divert the energy toward the tissue around the hip.

Irrespective of age, bones and muscles need exercise to retain strength, improved balance, posture, coordination and muscle strength are the benefits that result from sustained weight-bearing exercise. Methods of identification of risk of osteoporosis followed by treatment have improved and here at Park Health we are happy to guide you in the right direction and for all your health needs.

If you regularly participate in sporting activities, it’s essential to refuel your body between heats and training sessions. We have decided to provide you with some essential advice to help you keep your body replenished during training and working out.

Prolonged exercise periods that last longer than one hour means your body will need replenishing so timing is important when it comes to refuelling your body during exercise. For the best results carbohydrates must be consumed regularly, by taking in carbohydrates before you exercise your body is able to recover a lot better. They also prevent you from becoming exhausted as well as helping to maintain your blood glucose levels.

What does physical activity do to your blood glucose?

Physical activity has an effect on your blood glucose depending on how active you are, this is why it is important to become familiar with how your blood glucose responds to exercise.

Insulin sensitivity is increased during exercise, this means that your cells are more prone to using any available insulin to absorb glucose during and after exercise. When your muscles contract during movement it stimulates another mechanism that is completely separate from insulin and this allows your cells to take in any available glucose and use it for energy whether insulin is available or not.

Understanding your blood glucose levels can help you prevent it from going too high or too low.

During exercise periods longer than one hour

To keep your blood glucose at a good level it’s a good idea to have some kind of carbohydrate supply to snack on. Refuelling your body as soon as possible with a substantial amount of carbohydrate and protein to aid your body’s recovery process, this includes repair, growth and metabolic adaptation.

After you have completed your exercise your muscles will be aching for fuel, this is the point where they are most receptive to restoring the glycogen and therefore carbohydrates are necessary. Eating soon after exercise (Ideally within 30 minutes after) ensures that you are fit to train again the next day.

Nutrient rich fluids such as milk and milkshakes should be the main type of fluids consumed during the recovery process but in small but frequent amounts. They help provide the body with carbohydrates, protein, electrolytes and fluids- which are all vital in order for your body to recover in a short time period and be prepared for the day after.

As well as nutritional recovery, your body will need to physically repair from bursts of exercise. Park Health offer expert care and advice to active exercisers, so you needn’t suffer in silence from the consequences that physical activity brings.

We provide our customers with physiotherapy treatments that help manage pain, strengthen surrounding muscles and improves general mobility. We make it our upmost objective to help you return to the physical activities you enjoy, quickly and safely. If you would like any further information on sports nutrition and recovery then feel free to get in contact with us.

The menopause describes the phase of a woman’s life that signals the end of her child bearing years. Often referred to as ‘the change’ or the ‘change of life’ the menopause marks the end of ovulation and comes before the gradual slowing of menstrual periods. The hormone that is used to regulate ovulation and menstruation falls and symptoms of the menopause occur.

The majority of women are hit by the menopause between the ages of 45 and 55 but if a woman has not had a menstrual period for one year they have reached the menopause. More accurately, the symptoms leading up to the menopause is more accurately described as the perimenopause.

The extent of the process varies widely, but going through ‘the change’ usually takes between two to five years from the presence of perimenopause symptoms.

The menopause is completely normal and although it is a natural change, it can also occur for reasons other than natural circumstances. These include the following:

Premature menopause

Premature menopause can occur when there is ovarian failure before the age of 40, it may be associated with smoking, radiation exposure, chemotherapy drugs, or surgery that damages the ovarian blood supply. Premature ovarian failure is also known as primary ovarian insufficiency.

Surgical menopause

Surgical menopause is one of the more serious cases that could follow the removal of an ovary or both ovaries. This could be the result of treatment for cancer, it results in an immediate menopause with women who often experience more severe menopausal symptoms than if they were to experience menopause naturally.

What does the menopause affect?

For many women the menopause is marked by the occasional hot flush and tiredness. Depending on the woman the symptoms can vary and come with both physical and psychological changes. The most common and more expected symptoms that often come with the menopause are mentioned below. Oestrogen provides the brain with chemicals which are responsible for mood regulation. The hormone can lead to a lowering of mood and affect the ability to cope with stressful situations.

Dizziness is another side effect of the menopause, this can be caused by anxiety and makes blood pressure fluctuate. Women may also suffer from sleep problems that are usually triggered by night sweats and problems such as snoring. The menopause causes thinning of the hair, this is caused by the drop of collagen which is a natural protein in hair so this means the hair becomes a lot more brittle. The natural rate of hairless can also speed up as the follicles need oestrogen to sustain hair growth.

Numerous medial conditions may develop after the menopause like weight gain, brittle bones, heart disease and overactive bladder. Women may also complain about frequent urinary tract infections during and after the menopause.

At Park Health we realise that life is full of challenges. We understand that waiting for long periods of time for appointments that do not coincide with your life can be difficult so we pride ourselves on helping our patients obtain all the information and services they require quickly and easily. To help patients we offer the upmost compassion, support and discretion from the moment you come to us.