Weight-Management.jpg

November 30, 2016 OMG CaymanHealth Tips

The internal dialogue you have with yourself can make or break your weight-loss success. Watch out for these negative thinking patterns.

Sure, you want to lose weight, but are you in the right mindset to make it happen? Stop sabotaging your efforts with a self-defeating outlook and stay motivated to reach your goals with these effective techniques.

Negative beliefs and self-talk

The internal dialogue you have with yourself influences your actions. Thoughts such as “I’ll never lose weight” or “I’m no good at exercising” can weaken your self-esteem and stall your progress. Replace these thoughts with positive statements. Instead of: “I can’t stick with an exercise program,” tell yourself: “I can meet one realistic goal today.”

Unrealistic expectations

Many people imagine that losing weight will solve all their problems. Your life will likely change with weight loss — but probably not in all the ways you imagine. Losing weight doesn’t guarantee a better social life or more satisfying job. Keep your expectations focused on those very real benefits like more energy and higher self-esteem.

Inflexibility

Words such as always, never or must place undue pressure on you. Telling yourself you’ll never eat chocolate again or you must walk two miles a day can lead to guilt-ridden lapses. Instead, treat yourself now and then in ways that make sense — when you’re out to dinner with friends, not when you’re feeling sad.

All-or-nothing thinking

One setback doesn’t mean failure. If you eat too much one day, you haven’t blown your plan. Counteract this kind of thinking with moderation — no “good” and “bad” foods, for example, and it’s OK to have dessert once in a while. Remind yourself you can get back on track tomorrow.

Be flexible on your weight-loss journey. Don’t expect perfection. If you have a slip-up, learn from it and move on.

 

Source: Mayo Clinic


Disease-Management.jpg

November 21, 2016 OMG CaymanHealth Tips

Improve your quality of life and stress less with these effective ideas.

It’s a fact of life: Everyone experiences stress. But when it goes unmanaged, daily stress can harm your health and reduce your quality of life. Fortunately, stress doesn’t have to overcome or overwhelm you. Gain control and live better with these stress-reducing suggestions.

  1. Make a list. Write a to-do list, breaking down tasks into smaller steps. Prioritize the items and tackle them one at a time.
  2. Take care of yourself. Get enough sleep and eat a healthy diet. Avoid — or limit — alcohol and caffeine.
  3. Set realistic goals. Don’t expect perfection from projects or people — including yourself.
  4. Mind your schedule. Don’t take on too many responsibilities or agree to attend too many social events. If you’re overwhelmed, eliminate some obligations or share the work.
  5. Talk it out. Call on the support and guidance of good friends and family.
  6. Exercise regularly. Thirty minutes of physical activity a day can help fight stress.
  7. Set aside time every day for stress management. Meditation, deep-breathing exercises, yoga and guided imagery are all good techniques to try.
  8. Have fun. Spend time each day doing a hobby or other activity that you enjoy.
  9. Resolve conflicts. Work toward repairing — or coming to terms with — any broken or difficult relationships.
  10. Visualize success. Imagine how difficult situations might be resolved in a less stressful way.

By managing — and reducing — the stress in your life, you can make better, healthier decisions and improve your overall wellness.

Source: Mayo Clinic Diet


3-1200x784.jpg

November 14, 2016 OMG CaymanHealth Tips

Do you know that the average Thanksgiving dinner has over 2000 calories? It can be a real challenge if you are watching your waistline. The following are some eating tips so that you can still look good and be healthy after the Thanksgiving dinner without having to deprive yourself.

If you are a guest of a Thanksgiving dinner:

  • Don’t go to the Thanksgiving dinner hungry: we often eat faster and more when we are hungry – therefore eat a wholesome breakfast and lunch on the day to avoid overeating at dinner time.
  • Thanksgiving dinner is not an all-you-can-eat buffet: Fill your plate half with vegetables, one quarter with a lean meat and the rest with a starch of your choice. Eat slowly and stop when you are full.
  • Turkey – go skinless: choose your 4-oz turkey portion skinless to slash away some fat and cholesterol. Save your appetite for the side dishes and desserts.
  • Side Dishes – watch your portion size: go for smaller portions. This way you can sample all the different foods. Moderation is always the key.
  • Make a conscious choice to limit high fat items: high fat food items can be found in fried and creamy dishes as well as cheese-filled casseroles in a traditional Thanksgiving meal . For instance, mashed potatoes are usually made with butter and milk; green bean casseroles are often prepared with cream of mushroom soup, cheese and milk and topped with fried onions; candied yams are loaded with cream, sugar and mashmallows. If you cannot control the ingredients that go in to a dish, simply limit yourself to a smaller helping size. Again moderation is the key.
  • Drink plenty of water: alcohol and coffee can dehydrate your body. Drink calorie-free water to help fill up your stomach and keep you hydrated.

If you are the honorable chef of a Thanksgiving dinner:

  • Substitute high fat ingredients with lower-fat or fat-free ingredients. See table below.
  • Leftover Turkey? Instead of turkey sandwiches, use the leftover turkey to make a pot of soup with fresh chunky vegetables.
  • Experiment with new recipes: we did a search on Google and found numerous delicious yet healthy low-fat contemporary Thanksgiving recipes. Experiment!

Recipe substitutions

Recipe calls forSubstitution
1 whole egg2 egg whites
sour creamlow fat plain yogurt or low fat sour cream
milkskim or 1% milk
ice creamfrozen yogurt
heavy cream (not for whipping)1:1 ratio of flour whisked into non fat milk (eg. 1 cup of flour + 1 cup of non fat milk)
whipped creamchilled evaporated skim milk or other low fat whipped products such as Nutriwhip
cheeselow-fat cheese (please note: non-fat cheese does not melt well if use in cooking or baking)
butterlight butter
cream of mushroomlow-fat or fat-free cream of mushroom

Source: HealthCastle


2-1200x784.jpg

November 7, 2016 OMG CaymanHealth Tips

When you want to drop some weight, it’s tempting to look for help anywhere you can. If your thoughts turn to supplements or herbal remedies, keep in mind that research gives many of them mixed reviews. In some cases, there isn’t a lot of science to back up the claims, and some have health risks. Talk with your doctor first before you try any.

Also, you should know that the FDA has cracked down on some weight loss supplements that had prescription drugs in them that weren’t noted on the label. You can’t always tell what you’re getting.

The FDA regulates dietary supplements, but it treats them like foods rather than medications. Unlike drug manufacturers, the makers of supplements don’t have to show their products are safe or effective before they sell them.

Chitosan

This is a sugar that comes from the hard outer layers of lobsters, crabs, and shrimp. Enthusiasts say it can block fats and cholesterol from getting absorbed by your body.

Does it help you lose weight? Natural Medicines, an independent group that analyzes research on supplements, says there isn’t enough reliable evidence to rate it. The National Center for Complementary and Integrative Health states that chitosan has not been shown to be effective for weight loss.

Chitosan usually causes no side effects, but some people get an upset stomach or constipation. If you are allergic to shellfish, you should not take chitosan, because it is made from shellfish.

Chromium Picolinate

Chromium is a mineral that enhances insulin, a hormone that’s important for turning food into energy. Your body also needs it to store carbohydrates, fats, and proteins.

There are claims that chromium supplements can:

  • Lower your appetite
  • Help you burn more calories
  • Cut your body fat
  • Boost your muscle mass

But a review of 24 studies that checked the effects of 200 to 1,000 micrograms of chromium a day found that there aren’t any significant benefits. Natural Medicines says that chromium is “possibly ineffective” for weight loss.

Rarely, chromium supplements can cause side effects such as:

  • Insomnia
  • Irritability
  • Problems thinking
  • Headache

Also, at least three people have developed kidney and liver damage when taking chromium. You shouldn’t use it if you have kidney or liver problems.

Conjugated Linoleic Acid (CLA)

This is a popular supplement that contains chemicals found in a fatty acid called linoleic acid. There are claims that it may help curb body fat and help you stay full.

The research on CLA for weight loss is mixed. Some suggests that for some people, 1.8 to 6.8 grams of CLA per day may:

  • Curb body fat
  • Boost muscle

But other research shows it doesn’t help you shed pounds.

Natural Medicines says that CLA is “possibly effective” for weight loss.

Some researchers warn that long-term use, especially if you’re obese, may raise insulin resistance, which makes it more likely you’ll get type 2 diabetes. It might worsen cholesterol in your blood, as well, which raises the risk of heart problems.

In some people, CLA may cause side effects such as:

  • Upset stomach
  • Nausea
  • Loose stools
  • Fatigue

Glucomannan

This is made from the konjac plant. Like other dietary fibers, it’s supposed to help you lose weight by blocking fat in your food from being absorbed into your body.

Very early studies suggest it might be helpful, but other evidence shows it doesn’t work.

Natural Medicines says there is “insufficient evidence” to rate how well glucomannan works for weight loss.

If you take glucomannan in the tablet form of the supplement, you could choke or get a blockage in your:

  • Throat
  • Esophagus (tube that connects the throat to the stomach)
  • Intestine

It appears to be somewhat safer if you take this supplement as a powder or a capsule.

Glucomannan also may make it harder for your body to absorb medications. So take your medicine either 1 hour before or 4 hours after you use glucomannan.

Green Tea Extract

It supposedly works by:

  • Curbing your appetite
  • Raising calorie and fat metabolism

Natural Medicines says there isn’t enough evidence to rate how well it works.

Side effects of green tea extract, especially in high amounts, include:

  • Nausea
  • Vomiting
  • Bloating
  • Gas
  • Diarrhea
  • Dizziness
  • Insomnia
  • Agitation

Green Coffee Extract

Early studies suggest it may lead to modest weight loss, but more research is needed. Natural Medicines states that there is not enough good research to decide if it is effective.

Few people have side effects, but because of the caffeine in green coffee it may cause:

  • Headaches
  • Stomach upset
  • Nervousness
  • Insomnia
  • Abnormal heart rhythms

Guar Gum

This comes from the seed of the guar plant. Like other dietary fibers, it may prevent fats from being absorbed into your body and helps you feel full.

Guar gum has been studied much more than other fibers for weight loss, and most researchers say it’s not effective.

Natural Medicines agrees and rates guar gum as “possibly ineffective.”

Side effects may include:

  • Gas
  • Diarrhea

Hoodia

This is a plant that grows in the Kalahari Desert in Africa. According to the National Center for Complementary and Alternative Medicine, the stem of the root was traditionally used by Bushmen to cut their hunger and thirst during long hunts. It’s now marketed as an appetite suppressant.

Hoodia contains P57, an ingredient that’s said to curb appetite by helping you feel full. But there’s no credible evidence that it’s safe or effective.

Natural Medicines says it lacks evidence to rate whether hoodia works.

7-Keto-DHEA

This is found naturally in your body. It may help you lose pounds by boosting your metabolism so you burn more calories throughout the day.

In a couple of small studies, people who took 7-keto-DHEA — along with moderate exercise and a reduced-calorie diet — lost significantly more weight than those who were given a placebo (a dummy pill). But Natural Medicines says there still isn’t enough reliable evidence to rate how well it works.

A decrease in blood count has been reported after taking 7-Keto-DHEA for a week. Scientists are not yet sure what this can mean for the person taking the supplement.

Ephedra

This is an herb that’s also known as ma huang. This is a different plant from a related species that grows in North America. Ephedra contains the stimulant ephedrine.

It is very closely related to these manmade compounds found in some drugs:

  • Pseudoephedrine
  • Phenylpropanolamine

The FDA banned supplements with ephedra after the herb was linked to serious side effects, including:

  • Heart attack
  • Arrhythmia
  • Stroke
  • Psychosis
  • Seizures
  • Death

The FDA’s ban doesn’t apply to traditional Chinese herbal remedies or to products such as herbal teas.

According to the FDA, there is little evidence that the herb helps except for short-term weight loss. The agency says the health risks outweigh any benefits.

Natural Medicines says ephedra is “likely unsafe.”

Bitter Orange

The bitter orange tree is native to Africa and tropical Asia. It’s also grown in the Mediterranean, California, and Florida.

Bitter orange fruit rind contains synephrine, a stimulant related to ephedrine. It supposedly works by raising the number of calories burned.

After the FDA banned weight loss products containing ephedra, many makers switched to bitter orange, but it’s not clear if it’s safer.

Natural Medicines says that bitter orange is “possibly unsafe” and there’s not enough evidence to know if it works for weight loss.

Some studies show bitter orange supplements can raise your blood pressure and heart rate. There have been reports that they may have had dangerous side effects in people who took bitter orange alone or combined with other stimulants such as caffeine. The risks include:
  • Stroke
  • Irregular heartbeat
  • Heart attack
  • Death

The FDA says bitter orange may not be safe to use as a dietary supplement. You should especially avoid it if you have a heart condition, high blood pressure, or other medical problem.

You should also avoid bitter orange supplements if you take caffeine, certain medications (such as MAO inhibitors), or herbs or other supplements that speed up the heart rate.


Stethoscope.jpg

November 2, 2016 OMG CaymanHealth Tips

If regular physical activity didn’t make your list of New Year’s resolutions, add it now. Your life depends upon it.

Sedentary lifestyles count as a major risk factor for chronic illnesses such as heart disease, diabetes, and osteoporosis (brittle bones). A 2010 study found that, compared to women who spent fewer than three hours a day sitting, those who sat six hours or more were 34 percent more likely to die.

The remedy is simple: Move. The benefits are plentiful.

  • Muscles increase in size, gaining strength and endurance. You have the energy to enjoy dancing, hiking, cycling, skating, and sledding with friends.
  • Body weight is easier to maintain. Because muscle uses lots of fuel, the rate at which you burn calories increases.
  • Bones thicken under the influence of weight-bearing and resistance exercises (working against weights, bands, or your own body weight), which reduces the risk of osteoporosis. To stimulate bone, do weight-bearing and resistance exercises
  • Joints become more flexible when moved through their full range of motion. Strengthening the muscles around joints protects them and eases arthritissymptoms.
  • The health of heart, lungs, and blood vessels improves with aerobic exercise—the type that uses big muscles and increases your pulse and respiratory rate to the point you can talk but not sing.
  • Exercise protects against stroke and cardiovascular diseases such as high blood pressure, atherosclerosis, and heart attacks. It lowers LDL (“lousy”) cholesterol and elevates HDL (“good”) cholesterol.
  •  The nervous system functions more optimally. Mood, attention, learning, and memory improve. Aerobic exercise seems to reduce the risk of Alzheimer’s disease and vascular dementia.
  • Exercise relieves stress and anxiety and aids recovery from depression.
  • Moderate daily exercise improves nighttime sleep and reduces fatigue, even in energy-zapping conditions such as cancer.
  • The immune system benefits with moderate exercise.
  • Exercise increases tissue sensitivity to insulin, the hormone that ushers blood sugar inside cells. For that reason, the risk of type 2 diabetes declines.
  • Exercise also increases growth hormone, which stimulates growth, cellular reproduction and regeneration, and maintenance of muscle and bone.
  • The digestive system perks along better. Constipation becomes less likely.  Symptoms of irritable bowel syndrome improve.
  • Exercise has benefits for your sex life. Working out makes you feel better about yourself, stimulates the sympathetic nervous system, which is involved in sexual arousal, and protects arterial health, thereby reducing the risk of erectile dysfunction. A study in women found that a bout of exercise counteracted the libido-dampening effect of antidepressants.
  • Exercise reduces the risk of some cancers.
  • Lastly, regular physical activity extends your life. Research has shown that people who follow federal guidelines for physical activity reduce their risk of dying by 25 to 35 percent.

Source: Everyday Health


1-1200x784.jpg

November 2, 2016 OMG CaymanHealth Tips

Your bladder — a hollow organ that holds urine from your kidneys — is one of those body parts that you probably don’t think about until it stops working properly. Certain problems affecting your bladder can cause painful urination or urine leakage at unwanted times. Simple lifestyle changes and exercises, however, can help ensure that your bladder keeps doing its job — and doesn’t call attention to itself.

  1. Let It All Out
    Women are especially prone to urinary tract infections, which can also involve the bladder. One way to reduce your risk is to make sure that you urinate completely. If you tighten your muscles to stop urinating too soon, the urine that didn’t quite escape will head back to your bladder, which can bring bacteria into your system.
  2. Drink Plenty of Fluids — But Not Too Much
    Drinking plenty of water — about six to eight glasses daily — can flush bacteria out of your urinary tract and help prevent bladder infections. However, many people drink more than that these days, since they’ve heard that drinking water frequently is healthy. If you’re bothered by a constant need to empty your bladder and you’re drinking fluids throughout the day, cut back on your intake. Also, avoid caffeinated sodas and coffee — they’ll only make you urinate more.
  3. Go Take a Walk
    Some people, like those who are sedentary or have heart disease, may develop fluid build-up in their legs during the day. At night, this fluid causes them to need to empty their bladders frequently. If you have fluid retention in your legs that’s causing an active bladder overnight, try walking around more throughout the day. If you can’t walk, flex your calf muscles and raise your legs to waist level. Ask your doctor for more tips.
  4. Avoid Tobacco
    Every year, more than 50,000 people are diagnosed with bladder cancer. Using tobacco is a major risk factor. Cigarette smokers have a two to three times higher risk of bladder cancer than nonsmokers. If you’re still smoking or using other forms of tobacco, it’s important to stop for bladder health and other reasons as well. Talk to your doctor about how to quit smoking.
  5. Learn Proper Kegels
    Kegel exercises are done to strengthen the muscles that allow for better bladder control. Weak muscles can contribute to urine leakage, called urinary incontinence. If you’re having bladder control issues, talk to your doctor or a specialist who can teach you how to properly do these exercises.
  6. Take Care When You’re Having Sex
    Sexual intercourse can contribute to bladder infections in women. A woman’s urethra — the tube leading from the bladder out of the body — is located in a spot where bacteria are naturally found. As result, cleaning your genital and anal area before intercourse may help prevent these infections. Also, urinate before and after sex to help flush any bacteria out of your system so they don’t spur a bladder infection.
  7. Watch What You Eat
    A condition called interstitial cystitis, which is much more common in women than men, causes bladder pain, urgent urination, and sometimes urinary ncontinence. Some people find that certain foods worsen their bladder symptoms. Acidic foods, such as tomatoes and orange juice, may be linked to flare-ups. Keep a diary of your symptoms and see if you can connect them to any foods. If so, steer clear of these foods and see if you notice any improvement.
  8. Stop Drinking at the Right Time
    If you have strong urges to urinate at inopportune times, or if you have urinary incontinence, you may need to drink fewer fluids at certain times. If you’re getting up too much at night to empty your bladder, avoid fluids for two hours before bedtime. If you often feel an urgent need to “go” as you pull into work or get home after your commute, avoid drinking coffee or beverages before you leave.
  9. Try Cranberry Juice
    Tart cranberry juice may help keep your bladder safe from infection. One study that compiled the results of previous studies involving cranberry juice or cranberry tablets found that they reduced the occurrence of urinary tract infections and were most effective in women who had recurrent infections. Ingredients in the cranberry may keep harmful bacteria from sticking to the walls of your urinary tract.
  10. Keep a Diary
    If you feel that you’re urinating too often, keep a bladder diary of how often you visit the restroom and how often you’re drinking throughout the day, Badlani suggests. Also, keeping this diary if you have episodes of urinary incontinence will help show you and your doctor what factors might be involved in the problem.

Source: Everyday Health


Metabolism-1200x784.jpg

October 19, 2016 OMG CaymanHealth Tips

Changing habits, especially ones you’ve had for many years, isn’t easy. But breaking these five unhealthy habits can make a difference in your weight, which is why we encourage you to eliminate them for two solid weeks.

  1. No TV while eating — and only as much as you exercise.
    Studies show that watching TV — or any other “screen time,” such as computer use — is a driver of weight gain. You aren’t moving, and there’s a good chance you’re also sipping or nibbling on something. So spend only as much leisure time watching TV — or in front of any screen — as you spend exercising. That way, you’re breaking the bad habit of mindless eating and adding the good habit of being more active.
  1. No sugar — except what’s naturally found in fruit.
    If you want something sweet, eat fruit. Otherwise, stay away from sugar and sweetened foods, including table sugar, brown sugar, honey, jam and jelly, candy, desserts and soda. Alcohol also counts as a sweet. Keep in mind that many artificially sweetened foods like candy, cookies, cakes, ice cream and yogurt can still pack lots of calories. Relying on fruit to satisfy your cravings is a healthier, lower-calorie habit.
  2. No snacks except fruits and vegetables.
    Common snacks typically have a lot of calories and little nutritional value. If you’re hungry between meals, eat only fruits and vegetables and nothing else. Snacking on healthy fruits and vegetables a couple of times a day can help you manage your weight. Stock your home with a variety of ready-to-eat vegetables and fruits.
  3. Moderate meat and low-fat dairy.
    Limit total daily consumption of meat, poultry and fish to 3 ounces — the size of a deck of cards. If you consume dairy products, use only skim milk and low-fat varieties, and consume them in moderation — about two servings daily. Full-fat dairy products contain saturated fat that can raise your cholesterol. Even lean cuts of meat and skinless poultry have some saturated fat and cholesterol and can be high in calories.
  4. No eating at restaurants — unless the meal fits the Lose It! program.
    Eating out is associated with weight gain. The tantalizing sights and smells of a restaurant, deli counter, bakery display, food court or concession stand entice you with high-calorie menu items and large portions. If you must eat out, make sure you order foods and beverages that fit the habits in this plan.

Changing habits is challenging, but with confidence and the right strategies, you can succeed. And remember: Your immediate goal is to stick to these changes for only two weeks.


OMG-Clinic-Logo-White

The Oasis Medical Group (OMG), previously West Bay Medical Clinic is the only private Medical clinic in the heart of West Bay. It caters to the medical needs of the residents of West Bay and the surrounding areas. We’re all about knowing our patients.

Contact Details

101 Centennial Towers2454 West Bay RdWest Bay, Grand CaymanP.O. Box 31787 KY1-1207Cayman Islands

(345) 943-6066

info@omgcayman.com

Working Hours

© Copyright 2020 Oasis Medical Group Clinic. All rights reserved.