REDUCE OBESITY

Before we dive into how to reduce obesity, take a moment to learn about the health related issues of obesity

Obesity is a complex, multifactorial condition characterized by an excessive accumulation of body fat that poses a risk to health. It is commonly measured using Body Mass Index (BMI), where a BMI ≥30 kg/m² is classified as obese.

Obesity significantly increases the risk of numerous health conditions, including:

1. Cardiovascular Diseases

Hypertension (High Blood Pressure)

Coronary artery disease

Heart failure

Stroke

Excess fat leads to increased vascular resistance and altered lipid metabolism.

2. Type 2 Diabetes Mellitus

Obesity, especially central (abdominal) obesity, is a major risk factor.

It causes insulin resistance and impaired glucose metabolism.

3. Metabolic Syndrome

A cluster of conditions including obesity, hypertension, hyperglycemia, and dyslipidemia.

Increases risk of cardiovascular disease and diabetes.

4. Certain Cancers

Increased risk for cancers such as:

Breast (postmenopausal)

Colorectal

Endometrial

Kidney

Esophageal adenocarcinoma

5. Musculoskeletal Disorders

Osteoarthritis (especially knees, hips, and lower back)

Due to increased mechanical load on joints.

6. Respiratory Disorders

Obstructive sleep apnea

Obesity hypoventilation syndrome (Pickwickian syndrome)

Asthma

7. Reproductive and Hormonal Issues

Polycystic ovary syndrome (PCOS)

Infertility

Erectile dysfunction

Pregnancy complications (gestational diabetes, preeclampsia)

8. Mental Health Conditions

Depression

Anxiety

Low self-esteem and social stigma

9. Liver Disease

Non-alcoholic fatty liver disease (NAFLD)

Can progress to cirrhosis or hepatocellular carcinoma

How to reduce obesity

Reducing obesity involves long-term lifestyle changes supported by behavioral, medical, and sometimes surgical interventions. The approach should be sustainable, individualized, and multi-pronged. Here's a structured breakdown:

1. Dietary Modifications

Caloric Deficit: Consume fewer calories than you expend.

Balanced Diet:

High in fruits, vegetables, whole grains, and lean proteins

Low in sugar, saturated fats, and refined carbohydrates

Portion Control: Avoid oversized portions.

Mindful Eating: Eat slowly and avoid distractions (like TV).

2. Physical Activity

Aerobic Exercise: At least 150–300 minutes/week of moderate-intensity (e.g., brisk walking, cycling). This amount to 30 minutes to 1 hour of exercise at least 5 times a week

Strength Training: At least 2 days/week (e.g., weights, resistance bands)

Reduce Sedentary Time: Limit screen time; incorporate standing or walking breaks.

3. Behavioral Therapy

Self-monitoring: Keep food and activity logs

Goal-setting: Set SMART (Specific, Measurable, Achievable, Relevant, Time-bound) goals

Cognitive Behavioral Therapy (CBT): Helps change eating patterns and emotional responses

4. Medical Management

For BMI ≥30, or ≥27 with comorbidities

Prescription weight-loss medications (under physician supervision):

5. Bariatric Surgery

Considered for:

BMI ≥40, or

BMI ≥35 with serious health issues (e.g., type 2 diabetes)

6. Support Systems

Join support groups or weight-loss programs

Engage family and friends for encouragement

Use mobile apps for tracking and motivation

7. Public Health and Environmental Changes

Promote healthy food environments (e.g., reducing fast food density)

Implement workplace wellness programs

Support physical activity through community infrastructure (e.g., parks, walking trail

Seek Medical support when appropriate

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MENTAL RESILIENCE

 

Mental Resilience: Building Inner Strength for a Healthier Life

The ability to bounce back from adversity isn’t just a luxury, it’s a necessity. 

Mental resilience, often referred to as psychological resilience, is the capacity to adapt well in the face of stress, trauma, or significant challenges. It’s not about avoiding hardship, but about learning how to thrive despite it.

Mental resilience is the emotional strength that helps you cope with pressure, recover from setbacks, and keep going in the face of adversity. It doesn’t mean you don’t experience stress or emotional pain, but it means you have the tools to manage and grow from them.

Key traits of mentally resilient individuals include:

Emotional regulation

Optimism

Flexibility

Problem-solving ability

Strong support networks

 

Mental resilience impacts almost every area of life, including:

Physical health: Chronic stress weakens the immune system; resilience helps reduce that impact.

Mental health: Lower risk of depression, anxiety, and burnout.

Relationships: Better communication, empathy, and conflict resolution.

Work and productivity: Greater focus, motivation, and adaptability.

You may already be more resilient than you think. The signs include:

Remaining calm under pressure

Being able to reframe negative thoughts

Maintaining perspective during crises

Seeking solutions instead of dwelling on problems

Learning from failure and using it to grow

How do i build Mental Resilience ?

1. Practice Self-Awareness

Understand your emotions and recognize your stress triggers. Journaling and mindfulness can help increase awareness.

2. Develop a Growth Mindset

View challenges as opportunities to grow rather than insurmountable obstacles. Embrace learning from setbacks.

3. Strengthen Social Connections

Build and maintain strong relationships. Talking to friends, family, or therapists can provide perspective and comfort.

4. Take Care of Your Body

Good sleep, regular exercise, and a balanced diet are foundational for mental strength.

5. Set Realistic Goals

Break tasks into manageable steps. Celebrate small wins to build confidence and motivation.

6. Practice Stress-Reduction Techniques

Try meditation, breathing exercises, yoga, or progressive muscle relaxation to manage anxiety.

7. Be Kind to Yourself

Practice self-compassion. Avoid harsh self-criticism and treat yourself with the same kindness you’d offer a friend.

Here are examples of resilience in Real luge situations:

Healthcare workers during the pandemic who continued to serve patients despite emotional and physical exhaustion.

Athletes who recover from injuries and return stronger than before.

Individuals coping with loss or trauma, finding new purpose and meaning in life afterward.

Building resilience doesn’t mean doing it all alone. If stress or sadness feels overwhelming, professional help from a doctor, therapist or counselor can be a vital part of developing resilience.

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Conclusion

Mental resilience is like a muscle—the more you train it, the stronger it becomes. It doesn’t make life’s problems disappear, but it equips you to handle them with courage and clarity. By nurturing resilience, you're investing in a healthier, more balanced future.

PROS and CONS of a CRESCENT BREAST LIFT

Pros and Cons of a Crescent Breast Lift

A crescent breast lift rejuvenates the appearance of your breasts 

It is like any surgical procedure with limitations. 

Pros

SignificantChange in Shape and Contour

Minimal scarring 

Less invasive procedure 

Cons:

Limited in scope of drastic change

If you’re a woman who has noticed that your breasts are beginning to sag, you might be considering options to rejuvenate their appearance. The crescent breast lift could be an excellent choice for you, but it’s important to understand who this procedure is most suitable for. 

The crescent breast lift is best suited for women who have:

Low to Moderate Sagging: This procedure is particularly effective for those experiencing a mild to moderate level of droopiness in their breasts. If your sagging is extensive, other types of breast lifts or additional procedures may be more appropriate.

Smaller Breast Size: The crescent lift works well for women with smaller breasts. This is because smaller breasts typically require less lifting and reshaping, making this minimally invasive procedure a good fit.

Desire for Subtle Lift: A crescent lift is capable of raising the nipple by approximately two centimetres. If you’re looking for a modest lift rather than a dramatic change, this could be the ideal procedure for you.

If you fall into these categories and are seeking a subtle but effective lift for your breasts, a crescent breast lift could be your go-to solution. To find out for sure, the best step is to consult with a skilled plastic surgeon at Centre for Surgery. They can assess your specific needs and advise whether a crescent lift or another procedure would be most beneficial for you.

What to Expect During Recovery After a Crescent Breast Lift

Returning to Work: Many people find that they’re comfortable going back to their jobs about 10 days after the surgery. This can vary based on your individual healing process and the nature of your job

Light Exercise: After approximately two weeks, you should be able to start easing back into a lighter exercise routine, primarily focused on the lower body. It’s important to avoid putting too much stress on the breast area during this period to allow for optimal healing. 

Comprehensive Exercise Regime: After six weeks, most people are cleared to resume a more intense exercise regimen. This is usually the point at which you can start to incorporate weightlifting and more strenuous exercises that could put stress on the treated areas.

Consult Your Surgeon: Before resuming any strenuous activities, it’s always best to consult with your surgeon. They can give you personalized advice based on how well your healing is progressing.

Follow-up Appointments: During your recovery, you’ll have scheduled follow-up appointments to monitor your healing and to ensure everything is progressing as it should be.

Post-Surgery Care: Make sure to adhere to all post-operative care instructions provided by your surgeon, including guidelines on when and how to wear support garments, and how to care for your incisions to minimize scarring.

Listen to Your Body: Every individual’s healing process is unique. If you’re feeling discomfort, it might be a sign that you’re pushing yourself too hard too soon. Always consult your surgeon if you have any concerns during your recovery period.

By adhering to these guidelines and maintaining regular communication with your healthcare provider, you can help ensure a smooth and successful recovery from your crescent breast lift procedure.

When to Expect Results After a Crescent Breast Lift

After undergoing a crescent breast lift, you’re likely eager to see the fruits of your investment. Here’s what you can expect in terms of results:

Right After Surgery: The changes to the shape and position of your breasts should be noticeable almost immediately after the procedure. Even though you’ll likely experience some swelling and bruising, the uplifted position of your breasts will be evident.

Six Months to a Year: The initial swelling will gradually reduce over time, and the true, permanent results of your breast lift will become more apparent. Generally speaking, it takes between six months to a year for the swelling to completely subside and for your breasts to settle into their new, uplifted position.

Post-Operative Care: To get the best possible results, it’s crucial to follow all post-operative care instructions provided by your surgeon. This can include wearing supportive garments and avoiding certain activities that could compromise your results.

Regular Check-ups: Make sure to attend all scheduled follow-up appointments so that your surgeon can monitor your healing process and make any necessary adjustments to your post-operative care plan.

Individual Differences: Keep in mind that everyone’s body heals at its own rate, so your personal timeline for results might vary slightly.

Stroke

Stroke is a common presentation in the emergency room world wide 

It occurs when the blood flow to the brain is compromised due to the high tension in the brain

A stroke, sometimes called a brain attack, occurs when something blocks blood supply to part of the brain or when a blood vessel in the brain bursts.

In either case, parts of the brain become damaged or die. A stroke can cause lasting brain damage, long-term disability, or even death.

The leading cause of stroke world wide is hypertension

Other causes are

• Being overweight or obese
• Physical inactivity
• Heavy or binge drinking
• Use of illegal drugs such as cocaine and methamphetamine
• Cigarette smoking or secondhand smoke exposure
• High cholesterol
• Diabetes
• Obstructive sleep apnea
• Personal or family history of stroke, heart attack or transient ischemic attack
• Age: people age 55 or older have a higher risk of stroke 
• Race: African Americans and Hispanics have a higher risk of stroke

The prevention of stroke is cheaper and better than it's management.

Medications adherence, regular clinic visit and lifestyle modification can prevent an individual from having a stroke.

Are you hypertensive ? 

Have you been experiencing

recurrent headaches

blurry vision

pins and needles sensation on your hands and feet

Trouble speaking or understanding

Dizziness

Fainting

Confusion

If yes to at least one of the symptoms above, then

Visit your doctor

DIABETES

 

Diabetes is a chronic medical condition that involves little or no production of insulin in the body. This results in the accumulation of sugar in the body. Insulin is responsible for the breakdown of sugar to produce energy for the body

The main signs and symptoms of Diabetes includes

1) excessive urination

2) excessive thirst

3) excessive hunger

4) weight loss

Others are

Tiredness

Weakness

Numbness of the hands and feets

Blurred vision

Prevention includes

LIFE STYLE MODIFICATION

Use the code SNAP NEAT

I will be snap-neat

S- stop smoking

N- good nutrition

A- avoid alcohol

P- physical exercise

N- good nutrition

E - healthy eating/exercise

A - Avoidance of harmful substances

T - tranquility (rest)

Exercise - at least 30 minutes of moderate intensity exercise five times a week 

jogging

brisk walking

dancing

High fibre diet 

SUSTAINABLE DEVELOPMENT GOAL

Sustainable development goal was established in September In 2015 at the world health organization submit. 

It is a review of the mellenium Developmengoal which was not achieved .

However sustainable development goal is to be achieved by 2030. It has 17 goals and it builds on the principle of leaving no one behind . It puts into consideration people living with disabilities. It emphasizes a holistic approach to achievement of the goals. 

The 17 sustainable development goals SDGs is to transform the world

They include

Goal 1- No poverty

Goal 2- Zero hunger

Goal 3- Good health and well-being

Goal 4- Quality Education

Goal 5- Gender Equality

Goal 6- Clean and water sanitation

Goal 7- Affordable and clean energy

Goal 8- Decent work and Economic growth

Goal 9- Industry, innovation and Infrastructure

Goal 10- Reduced Inequality

Goal 11- Sustainable cities and communities

Goal 12- Responsible consumption and production

Goal 13- Climate action

Goal 14- Life below water

Goal 15- life on land

Goal 16- Peace and justice strong Institution

Goal 17- Partnerships to achieve the goal

These goals are to transform the world we live in

Our individual contributions goes a long way in achieving these goals. 

Medical Investigations

 

Medical investigations has fast become the bedrock of diagnostic medicine

Periodic routine Investigations is important to keep your health in check 

investigations reveals pointers to an impeding acute or chronic illness

The culture of conducting your routine yearly investigations should be inbided in us all

Here are few important investigations for men

Complete blood count

Kidney function test

Lipid profile

Liver function test

Vital markers

Prostate specific antigen

For women,

Complete blood count

Kidney function test

Lipid profile

Liver function test

Vital markers

Pap smear

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