Ask the Doc Series is back, two questions got answered this time.
QUESTION 1 :Pls share tips on healthy living. How one can stay healthy, are there vitamins or nutrients that can become a part of one’s daily meal that can help boost the immunity to avoid one having to visit the doctor every month?
1.Drink 2.5-3 litres of water daily
2. Exercise at least 3 times a week
3. Take Cap Selenium 200ug once daily as an immune booster.
Q2: Please discuss ideal weight loss strategies. Sometimes these excess weight become really stubborn and just refuse to go.
1.First of all, you must start a routine training exercise programme– at least 3 times a week-and commit to it. It is recommended that you perform such exercise for a minimum of 30 minutes to one hour per session. Incorporating just 15 minutes of moderate exercise — such as walking one mile — on a daily basis will burn up to 100 extra calories (provided you don’t consume excess calories in your diet afterwards). Therefore, burning 700 calories a week can equals 4.5kg of weight loss over the course of a year.
Talk to your doctor before you start a new exercise program, especially if you are planning on doing vigorous exercise. This is especially important if you have:
- Lung disease
- Heart disease
- Kidney disease
People who have been very inactive for the recent months, who are overweight, or have recently quit smoking or undergone recent surgery should also talk to their doctors before starting a new exercise program.
When you are first start, a new exercise program, it’s important to pay attention to the signals your body is giving you. You should push yourself, so that your fitness level improves. However, pushing yourself too hard can cause problems so moderation is Key!
2.One has to watch what they eat. Always check or google the calories of particular foods you indulge in. Sugary drinks, foods made with high refined sugars i.e. cakes, pastries should all be avoided if one is serious about losing weight. One has to eat healthily, a diet inclusive of a lot of vegetables or the good old Mediterranean diet which includes quite a bit of olives.
3.Avoid eating heavy foods like Yam, fufu, semovita or eba at night. These foods have a longer transit time in the stomach and so better to be taken during lunch when one is at work and active which will aid the body’s metabolism.
4. Check your BMI (Body Max Index).Being overweight or obese can expose you to more health risks. Obesity is defined as having a body mass index (BMI) of 30 or higher. Body mass is calculated by dividing weight in kilograms by height in metres squared, i.e. (weight (Kg) / [height (m)].
You can calculate your body mass by following these steps:
- Calculate your weight in kilograms by standing on a weight measuring scale
- Calculate your height in metres squared.
- Divide the resulting number from step 1 by the resulting number in step 3.
To be continued next week. Pls send in your questions for the doctor to firstname.lastname@example.org.
Dr Akindele Goodluck is a Medical Doctor and General Surgeon. He is the Medical Director of Goodluck Specialist Hospital based in Lagos. He offers special Mobile services to his patients. He can be reached on email@example.com