Cholesterol Health Check

High cholesterol, also known as hypercholesterolemia, is a major risk factor for heart disease and stroke. Your body needs cholesterol but not too much. A surplus can cause plaque to build up in one’s arteries and make it hard for blood to get through to one’s heart, which can cause chest pain called angina. And if the blood supply is completely blocked, one can have a heart attack.

There are different types of cholesterol which are LDL and Triglycerides, which your body stores in fat cells and also HDL cholesterol which helps get rid of the bad kinds of cholesterol in one’s body.

Here are few simple changes one can make to lower ones cholesterol and cut the risk of heart disease:

1.  Ask for expert Advice: You can talk to your doctor who can help come up with a plan for healthy eating and exercise.

2.  Give your diet a makeover: Stay away from items that are high in trans and saturated fats and simple sugars. One can also go for foods like oatmeals, walnuts.

3.  Exercising: Even modest amounts of exercise, like half an hour a day of just walking can help control one’s weight. It is also good for other things that put you at risk for heart disease, like diabetes and high blood pressure. Exercise can lower your triglyceride levels and raise your “good” HDL cholesterol. Both are good for the heart.

4.  Take medications when given: Your doctor may prescribe some medicine to help lower your cholesterol, take them as directed.

Any questions? Kindly talk to a doctor on the Tremendoc app.


International Women’s Day: Ways to Celebrate the Day

For over a century, International Women’s Day, held on 8th of March every year, has marked a day of celebration and advocacy for women’s rights and equality around the world.

International Women’s Day is a time to reflect on the progress made, call for change and also to celebrate acts of courage and determination by ordinary women around the world who have played an extraordinary role in the history of their countries and communities.

In this blog post, we share excellent ways on how you can celebrate International Women’s Day this year and do your part to advocate for gender equality.

1.  #ChooseToChallenge and show your support on social media: The year’s official International Women’s Day theme for 2021 is #ChooseToChallenge. It is a call-to-action to challenge the status quo by raising awareness against bias, celebrating women’s achievement and taking action for equality. One simple, yet impactful way to celebrate International Women’s Day this year is to show your commitment to challenging inequality by taking part in the #ChooseToChallenge social media campaign. Take a photo of yourself raising your hand high and share it on your preferred social media platform(s) using #ChooseToChallenge and #IWD2021. 

2.  Involve men in the conversation and celebration: Oftentimes, most International Women’s Day are targeted at women. However, it is essential that people of all gender are involved in the conversation and become equal advocates for gender parity.

3.  Advocate for gender equality in your workplace: To ensure that women continue to progress toward gender equality at work, it’s essential that businesses create inclusive working environments. This International Women’s Day, examine your company’s policies and/or challenge your business leaders to ensure that women receive fair and equitable support at work.

4.  Start a book club with friends and colleagues: Understanding some of the challenges faced by women around the world is an important step in advocating for gender equality. To celebrate International Women’s Day this year, consider starting a book club with your team or folks in your community that focuses on educating on women’s issues, empowerment, and achievements. 

5.  Support Women-owned businesses: Supporting businesses that are owned, operated, and controlled by a woman or women helps contribute to equal economic empowerment, representative products and services, and a more prosperous economy overall. 

6.  Acknowledge the awesome women in your life: Sometimes, simple words of encouragement and love can go a long way in lifting someone up and inspiring them to keep going. Whether it’s your mother, grandmother, sister, daughter, girlfriend, or friend, send a text, or call an important woman in your life to let them know how awesome they are.



Healthy Ways to Start Your Week

Are you headed into a new week excited about new possibilities that lie ahead? Or, do you play your week by rote, dreading doing the same daily routine? Instead of brooding about the week, shift your focus. Kick-off your week with new healthy habits that will help you start your week off right.

1.  Exercise first thing: Whatever your preferred form of exercise is, raising your heart rate and breaking a sweat before you’ve had your morning coffee will leave you feeling energized and empowered to take the week by the horns. Or any day for that matter.

2.  Set a small weekly goal: Take a few minutes on Monday morning to set a personal goal for the upcoming work week, one that is both challenging and fulfilling.

3.  Wear a feel-good outfit: you can use clothing to improve negative emotions. To improve your mood, choose bright colors, your favorite fabrics or prints. Better yet, pick out your outfit the night before so you avoid a wardrobe crisis.  

4.  Create a morning ritual: Our brains love routine, and the less work your brain has to do, the happier it will be, research says. Routines are a great way to conserve energy for more complicated parts of the day and may give you some alone time.

5.  Don’t skip breakfast: it really is the most important meal of the day. Whether it’s an on-the-go smoothie or a toast, get your metabolism up and running and avoid your stomach growling later the same morning.

6.  Don’t start your week stressed: Before you check your emails, remember to look at the to-do list you wrote earlier. What should you attend first? Set your priorities for the day and then begin to work through the list slowly and mindfully.

7.  Plan for fun: Schedule a night out with friends, shopping with friends or even a binge-watch of your favorite show. Regardless of your activities, just thinking about the good times in store for you later in the week will be an instant energy booster.

8.  Do a random act of kindness: Put positive energy into the world and you’ll get it back, research confirms: Performing acts of kindness for seven days boosted happiness and well-being, found a 2018 study in the Journal of Social Psychology.