Things you need to consider when choosing the right general practitioner

You are awoken in the middle of the night by a creeping malaise. It is difficult to pinpoint what it is – a mere cold or the precursor to something worse? In moments of uncertainty, who do you turn to?

What are GPs

General practitioners (GPs) are the jacks-of-all-trades in the medical profession. Unlike specializing physicians, they do not focus on specific regions or organs of the body; instead, they are trained to diagnose and treat a broad spectrum of illnesses. They see patients of all ages, male or female, in urban or rural settings. This non-discriminatory philosophy fuels a holistic approach to their practice of medicine, in which they consider biological, psychological, and social factors into their service.

When to contact a GP

Typically, it is best to contact a GP first when seeking medical attention. While some work in a healthcare team, most practice in the solitude of their own clinics. Within a community, GPs perform routine healthcare and initial medical response. It is only when the illness turns out to be a serious medical condition that the patient is referred to a specialist.

What makes a good GP

A good GP keeps a balanced mindset, even after working long hours or under pressure, and is able to make rational decisions should difficult situations arise. He or she recognizes the importance of maintaining effective communication within a team. Above all, the motivation to learn and improve is intrinsic.

Still, how important is it that you and your family are in the hands of the right GP? Your GP will follow the progress of your health for most of your life – during physical examinations or when you have common questions about health – so it is crucial that your GP is reliable and understands how to communicate with you most effectively.

The medical field abounds with jargon that you rarely hear in a casual conversation, so be sure to choose a GP who explains the conditions thoroughly and patiently, making sure that you understand what is happening inside your body before you leave the clinic.

Most doctors will advise you to choose a GP when you are healthy, both physically and psychologically, to establish a good rapport with him or her. After all, this is the person you will be entrusting some of the most confidential information regarding you and your family. The Internet hosts databases of medical profiles that are regularly updated, so it is your responsibility to conduct research on the practising GPs in your area. You may also want to make sure any GP you are seeing has a CRB check. If you are a GP and haven’t had a CRB check you can get one from CRB Direct. As visits to the GP are regular, the clinic or office should be in a convenient location; however, do ask if the GP allows home visits.

It may take time, and even several doctor visits if you are not so lucky before you find the right GP, but once you do, you can rest assured that you and your family are well taken care of.

 

sit up bench

How To Fit Exercise Into Your Busy Schedule

Are you one of those people that is always trying to find time to exercise?

When you lead a busy life, it can be really difficult to stick to a workout regime. You can work out everyday for a month, but then miss one session and go back to square one.

We all know how important regular exercise is for our physical and mental health, so it can be really frustrating when you can’t find the time.

In the first part of this article, we’re going to be looking at sticking to a workout regime. Then, we’re going to talk about building your own gym, so you don’t even have to leave the house!

How To Make Time

Decide How Much Exercise You Need

If you try and go to the gym for an hour every day, you could be trying to do too much. The recommended amount of exercise for a week is 150 minutes of moderate activity or 75 minutes of vigorous activity. If you are trying to lose weight, you might need more than this – but be realistic.

Fit It In Your Daily Routine

One of the best ways to fit regular exercise in is to find time in your daily routine.

Here’s a few ways to do this –

  • Get up an hour earlier and fit a gym session in 3-4 times a week.
  • Find a gym on your way to work, so you can easily fit in a session before or after.
  • Go for a run on your lunch break.
  • Turn your commute into exercise by cycling or running.
  • Have a quick workout routine you can do at home if you miss a session.

You have to be disciplined to change your daily routine. Remember it’s far easier to break a habit than it is to form one.

Find A Gym With Child Care

When you’ve had the joy of giving birth to your new loved one, whether a normal birth, or perhaps with the help of https://www.fertilityplus.org.uk/, you’ll quickly realise that with young children, you don’t have much free time on your hands. Fortunately, a lot of gyms now have childcare facilities where you can confidently leave them for an hour whilst you do your workout.

Alternatively, you could take up a sport with your kids. This will help you fit your exercise, and it’s a positive activity to do with your children.

Workout Efficiently

If you are pressed for time, it’s really important to not waste your workout. Choose a form of exercise that doesn’t require much preparation. You also need to choose a routine that accomplishes a lot in a short period of time such as high-intensity interval training.

Make It A Competition

A great way of keeping to an exercise routine is by making it a competition. Create targets for yourself every week and track them using your smartphone or smartwatch.

How To Build Your Own Mini-Gym

If you are still struggling to fit exercise in your daily routine, why not build your own home gym?

Budget

A home gym doesn’t have to cost you thousands. You can pick up high-quality second hand equipment online. Just make sure you do your research and check out the equipment before you buy it. On benches and other structural equipment, check the screws and give it a good shake to make sure it’s sturdy. Try and buy nearly new if you can.

Your budget really depends on the quality and amount of equipment you want. We think you can build a really functional home-gym for under £1000.

Essential equipment

Dumbbells – There are so many different ways to use dumbbells -they’re one of the most versatile pieces of gym equipment. Buy a high-quality set of rubber-coated, hexagonal shaped dumbbells, they don’t roll away when you put them down and will last forever.

Pull-Up Bar – The great thing about the pull-up bar is how little space it takes up. You can fit it to your door frame and no floor space is used. Pair one with a hefty weighted vest and you’ll be building a solid back in no time. You should be able to pick up a good one for around £30.

Sit-Up Bench – Everyone wants great abs, and the sit-up bench is the perfect piece of equipment to get them. There are loads of different exercises available for them and they are much more affordable than a full exercise bench. Don’t think they are just for your abs though. Sit-up benches are really versatile and are perfect for improving your core strength.

Exercise Mats – Get some high-quality exercise mats that can link together. This means you can use your floor space effectively to do some exercises that don’t require equipment.

Skipping Rope – We don’t think you need expensive cardio equipment to get the most out of your gym. A good, old-fashioned skipping rope can give you all the cardio workout you need.

Healthy Sleep Hacks

Sleeping well is directly related to the emotional, mental, and physical well-being of the human body. The quality of your daily life improves substantially, and you are more alert and awake during daytime hours. If you don’t practice restful sleep, you might suffer from drowsiness, emotional imbalance, and medical conditions like acidity, ulcers, and insomnia. Insomnia is a medical condition that affects the sleep and wakefulness cycles where people have difficulty falling asleep, staying asleep, or waking from sleep. Sleeplessness can change psychological, medical, and behavioral conditions in people.

If you ignore the sleep your body requires daily, you might experience decreases in energy, productivity, efficiency, weight, and even emotions. Despite this, many people find it difficult to get restful sleep. People tend to toss and turn at night, struggle to shut their eyes and stare at their ceilings for hours. There is a way to combat this restlessness. A few significant changes to your daily routine and habits can improve your sleep and wakefulness cycles.

Let us look at how you can improve your habits to get healthy sleep daily.

Avoid caffeine, nicotine, and alcohol: Caffeine found in drinks like coffee and tea is a stimulant that helps in keeping you awake. Drinking these beverages before your sleep time can adversely affect your sleep cycle and cause you to stay awake for longer. While alcohol may cause sleep, it also disrupts restful sleep after a few hours since it also acts as a stimulant. Smokers should also avoid tobacco before bedtime.

Have a relaxing bedtime routine: If you establish a soothing and relaxing bedtime routine, your body automatically starts feeling sleepy. Easing the transition between wake times to sleep times will help in reducing the stress hormone cortisol that increases alertness. Some ways to establish a relaxing bedtime routine would be to take a hot shower, watch TV, read a book, and practice slow and steady breathing. Write down all your thoughts and worries in a notepad before bedtime. You can revisit it the next day. Once done, put everything aside and concentrate on resting your body and your problems.

Work out regularly: People who work out or do physical exercise frequently tend to get fitful sleep faster. Physical activity helps the body get tired by the end of the day. When the mind and body are tired, your body craves sleep and rest. Regular exercise reduces the chances and symptoms of insomnia and sleep apnea and helps in increasing time spent in restorative and deep sleep. Exercise helps in stimulating cortisol during daytime to elevate body temperature and speed up the metabolism.

 

Insomnia medication: Zopiclone is an orally administered medicine that helps treat insomnia. Zopiclone helps to fall asleep quicker and stops you from waking in the night. Zopiclone also helps to regulate sleep and wakefulness cycles and prevents daytime sleepiness and drowsiness. It works by sending messages to the brain that help you fall asleep faster and increases the length of time spent while sleeping. People who suffer from irregular sleep, short-term insomnia, nocturnal awakening, and early awakening should consider the use of Zopiclone. It should be consumed according to the package information or according to the doctors’ prescription.

Zopiclone must be swallowed whole with a few sips of water and should be ingested an hour before bedtime for it to become effective. Adults are usually prescribed a 7.5mg Zopiclone tablet before sleep once a day. You should not continue Zopiclone for more than four weeks since the body could develop resistance to the drug. If insomnia persists even after four weeks, you should get proper medical consulting since the problem for insomnia might be different.

Food and drink habits: Avoid going to bed while still hungry. Eat well and always sleep on a full stomach. Do not skip meals and avoid eating foods that are too salty, high in fat content, and are not easy to digest. Avoid having heavy meals just before bedtime and allow for an hour or two to pass before you get to bed. Foods that are oily and spicy should also be avoided since these can cause imbalances in the stomach and stomach lining. Eat foods that are fibrous and nutritious fruits and green leafy vegetables. Avoid eating heavy proteins just before you sleep to help the digestion process.

Almost everyone faces some challenges while sleeping. Most of these issues can be taken care of with these sleep hacks. However, if your insomnia condition persists for longer time, contact a doctor. There might be other underlying causes that are causing insomnia and daytime sleepiness.

4 Ways Of Keeping Healthy And Fit

One has to really work hard on oneself to keep healthy and fit. Regular exercise, proper sleep, proper check-up, nutrition supplements, daily walk, etc, are some of the key elements which keep one healthy and fit always. Making just resolutions every year doesn’t solve the purpose, one has to actually follow it strongly. Most of the people are always involved in diet stuff for gaining or losing weight, for which they try a hell lot of things. Below are some points with which one can stay healthy and fit always by just changing bad habits to good habits.

Regular Exercise: Regular exercise builds up stamina in a person and maintains the metabolism in the body. It also unblocks the blocked nerves and provides a smooth flow of blood throughout the body. There are different types of exercise which one can do to cure diseases. If one needs to strengthen his heart, then he can do cardiovascular exercises. These exercises not only strengthen heart, but also strengthen lungs.

Proper Sleep: It is a true saying that improper sleep affects our mental and physical health tremendously. It further affects our body metabolism, concentration, motor skills, mood, stress hormones, etc. Therefore, proper sleep is very important without any disturbance as it helps in relieving the stress, and it also repairs and rejuvenates the cells and ends up in a fresh and cherished morning.

Proper Check-ups: Now a day’s everyone gets their medical insurance done from various insurance consultants. This is the best to use it from time to time one should get their routine checkups done to avoid sudden and deadly diseases. Cancer is one such disease which is quite deadly and leaves no symptoms behind. In order to get rid of these diseases one can always have complete body check up every six months. Correct or remedial measures can always be taken if one has time to fight against any disease.

Eat Healthy Food: If we go back to last 10 years that we have lived, we can see a lot of changes in our eating habits. People used to eat green vegetables and proper fruits. But now people are getting diverted from the nutrition filled vegetables to junk food. The reasons are many; some people do not have enough time for cooking as they keep themselves busy in their hectic professional life, therefore they end taking up the ready food which is most of the times junk. Eating healthy food always brings a lot of energy, nutrients, and freshness in the body. It removes all the dizziness and makes the brain and body active all the time.

People always grab bad habits from their peer group. They should not neglect or compromise on their health. One should love his health and fitness and should know that if he or she is earning he is earning for himself. If he will stay healthy and fit, then only he can maintain a fit and healthy family.