Health

Exercise make it fun not a chore

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The internet is flooded with information on the benefits of regular exercise but why is it so hard to practice everyday?This is because the excuses on not exercising regularly outweight the excuses to exercise daily. Before I come to what excuses people make not to exercise, let us look at the benefits of exercising regularly.

Medical benefits

  • Exercises reduce the risk of many diseases including high blood pressure, diabetes, heart attacks and strokes, obesity and some cancers. Regular exercise will help you lose weight, lower blood pressure, lower cholesterols, reduces pain from arthitis, and improves flexibility of the body.

Mental health benefits

  • Regular exercises improve your mental health significantly. Your self-esteem, confidence and overall feeling of well-being improve. Your brain starts functioning better with improved memory, concentration and better decision making. It helps to cope better with mental conditions like depression, anxiety or general stress.

Other benefits

  • Regular exercise has many other benefits. It boosts your daily energy levels, boosts your immunity, you get better sleep, improves your social life, increases your productivity, enhances your longevity and overall you become a happier man.

Despite all the benefits of exercising regularly, why is it hard to practice? Why do we struggle to make exercise a regular habit? Lets look at some common excuses not to exercise and see how we overcome these excuses and make exercise a routine practice.

I dont like to exercise because:I will exercise anyway because:
I have no time. I just need 10-15 minutes to exercise everyday. Squats, push-ups, march or jog in place, planks, high knees and others can be done daily and easily and do not need much time.
I feel tired always.Regular exercise gives me more energy by improving body circulation, muscle tone and cardiovascular health. During exercise, hormones like dopamine, serotonin and endorphins are released that improve my energy and mood.
I dont have motivation to exercise.I will start with simple exercises like stretches, push-ups and squats. Once I start these and make a regular habit, I will get motivated to do more regularly.
I am not sure what exercises to do.I will start with simple exercises like walking, push-ups, and lunges and gradually incorporate other exercises as I feel more confident.
I dont like exercise, I find it boring.I will try other exercises that I like and gradually make it a routine. Like so many other people, I will start with simple dancing, sports, swimming, cycling and others that I like.
I am not fit to exercise. I do not need to be fit to exercise, in fact I will start exercising to be fit. I will start with body stretches, squats, push ups and others and increase gradually.
I do not have money or time to go to gym.I do not need to go to gym to exercise. I can walk, jog, do push ups or squats at home.
I am mother of 2 children, do not have time for exercise.I can do home workouts, go for a walk or play with my children. If I have a treadmill at home, I can work on it while I am in the kitchen or watching TV.
I am too old to exercises.I know there is no age limit for doing exercise and I can choose the ones that is suitable for me.
I have tried several times before but it failed.I will create a new plan and start all over again. I will be more determined and strat slow and increase gradually.
I am sore and dont want to hurt further.Even when I am sore I can still do many exercises but I will do stretches and warm ups first and do only low impact exercises until I feel better.
I am too embarrassed at the gym.I can do most exercises at home. I will try them first until I build confidence and start going to the gym.
I will start next week or very soon.I have said this many times in the past but I need to start today. I will start with stretches, push up and perhaps go for a walk as well. Today is the best day to start exercising.

In conclusion, exercise has many benefits including medical, mental and spiritual health and it is a good practice to do it consistently and incorporate it in your daily routine. It is a good idea to start with low impact exercises and increase gradually. Simple home workouts like walking, push ups, and squats are easy to start and continue. If your target is also to lose weight, make sure you eat a healthy balanced diet.

There are hundreds of reasons not to exercise (it is hot today, it is cold today, weather looks gloomy, it is raining, did not have a good sleep last night, had a big night, im already fit, I dont see any benefits) but it is important you understand the benefits of exercise, make a regular routine and be consistent. You may not see the benefits in the short-term but you will definitely be rewarded in the furture.

Happy exercising!!

About the author

Dr Naresh Parajuli

Dr Parajuli is a Medical Practitioner and a specialist Family Planning Physician based in Sydney. His special interests are family planning, sexual health and men’s health. He writes medical articles and blogs regularly. He is also the author of the book ‘Do I Have Cancer?’

For more information, he can be contacted at email: parajulimedical@gmail.com

Health

This moustache month, I must do something.

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Movember is here once again. As a person who has keen interest in men’s health, I thought of writing something again on this topic. For those of you who are already involved in this event, it is just a reminder that you are doing a great job for a noble cause. For others, it is time to think about it and see how you can get involved and contribute to raising awareness on men’s health issues. I have written this article in Q&A format which I believe many readers will find it worth reading.

What is Movember?

Movember is an annual event that takes place during the month of November. Men grow moustache during the month of November every year, hence it is the shortened word for Moustache and November.

How did Movember start?

Historically, Movember had nothing to do with men’s health. It was started in 2003 by a group of friends in Melbourne who decided to bring back the moustache as a fashion. Then they combined this with the idea of using the moustache as a conversation starter for men’s health issues.

What is the goal of Movember?

The primary goal of Movember is to raise awareness and understanding of men’s health issues, particularly prostate cancer, testicular cancer, mental health, and suicide prevention. It is also aimed at reducing the stigma associated with seeking help for these problems, and raise funds to support research, education, and programs aimed at improving the health and well-being of men. The long-term goal of Movember is to end early death among men.

Who are the participants for Movember?

Men who grow moustaches are known as “Mo Bros’’ and women who support and encourage their male counterparts, known as “Mo Sistas” register on the official Movember website. Men are encouraged to start the month clean-shaven and then grow their moustaches throughout November.

All participants are encouraged to seek donations from friends, family, and colleagues to support men’s moustache growing efforts. These funds are then utilised to support various men’s health initiatives, including research, awareness campaigns, and support services.

What are the key health issues Movember addresses?

The key health issues highlighted during Movember are:

Prostate Cancer: Prostate cancer is the most common cancer in men. Movember raises funds for research, early detection, and treatment.

Testicular Cancer: Testicular cancer is most common among young men, and Movember aims to educate about self-examination and promote early detection of testicular cancer.

Mental Health: Movember addresses the mental health challenges men face, including depression, anxiety, and suicide prevention. It encourages open conversations and seeks to reduce the stigma associated with seeking help.

What has Movember achieved so far?

Over the years, Movember has made significant contributions to men’s health research and awareness. It has played a key role in reducing the stigma around men’s mental health issues and has funded research that has improved early detection and treatment of prostate and testicular cancer.

It has gained global recognition and participation. Movember has now expanded to more than 20 countries and has raised significant funds for men’s health initiatives worldwide. It has become a vital platform for addressing and improving men’s health issues. It encourages open dialogue, fundraising, and community involvement to make a positive impact on men’s lives. All those moustaches, from Australia to Norway, US to the U.K. have raised over 1 billion dollars combined to date.

I want to be involved, how do I become “Mo Bros or Mo Sista?”

You can log in or donate here to support Movember: https://au.movember.com/about/foundation or you can organise your own event and donate to Movember.

I understand Movember focuses on 3 main health issues-prostate cancer, testicular cancer and mental health. What should I know about these as an individual?

Prostate cancer

Prostate cancer occurs when cells in the prostate gland start to grow uncontrollably. These cancerous cells can form a tumor and, in some cases, may spread to other parts of the body. It typically affects men over the age of 50, and the risk increases with age.

Symptoms: In the early stages, prostate cancer may not cause noticeable symptoms. As it progresses, symptoms may include difficulty urinating, frequent urination, blood in the urine or semen, pain in the lower back, hips, or pelvis, and erectile dysfunction.

Diagnosis: Prostate cancer is often detected through routine screening tests, such as the prostate-specific antigen (PSA) blood test or a digital rectal examination (DRE). If these tests suggest the presence of cancer, further diagnostic tests, like a biopsy, may be performed.

Treatment: Treatment options for prostate cancer depend on the stage of the cancer and the patient’s overall health. These may include surgery (prostatectomy), radiation therapy, hormone therapy, chemotherapy, immunotherapy or a watchful waiting.

Prevention: While it’s not always possible to prevent prostate cancer, maintaining a healthy lifestyle that includes a balanced diet, regular exercise, and avoiding smoking may help reduce the risk. It’s important for men, especially those at higher risk due to factors like age or family history, to discuss prostate cancer screening and risk factors with their health care provider. Early detection and treatment can significantly improve the prognosis for prostate cancer.

Testicular cancer

Testicular cancer is a relatively rare type of cancer that begins in the testicles. It typically affects young and middle-aged men. Symptoms of the cancer may include a painless lump or swelling in the testicle, a feeling of heaviness in the scrotum, and discomfort in the lower abdomen or groin. Early detection and treatment are crucial for successful outcomes. Treatment often involves surgical removal of the affected testicle. In some cases, other treatments like chemotherapy or radiation may be necessary. Testicular cancer has a high cure rate when diagnosed and treated early.

The most effective way to detect testicular cancer early is through self-examination. Men are encouraged to perform regular testicular self-exams, typically once a month. By becoming familiar with the normal size, shape, and consistency of your testicles, you may be more likely to notice any unusual changes, such as the development of a lump or swelling. If you do detect any abnormalities during a self-exam, it’s important to consult a healthcare professional for further evaluation.

Mental Health and Suicide

As an individual, it is important to recognize the signs of poor mental health. It can vary widely among individuals, but common signs and symptoms may include:

Mood changes: Persistent feelings of sadness, hopelessness, irritability, or mood swings.

Anxiety: Excessive worry, fear, or stress, often accompanied by physical symptoms like increased heart rate or sweating.

Social withdrawal: Isolation, avoiding friends and family, or withdrawing from social activities.

Changes in sleep: Insomnia or oversleeping, frequent nightmares, or restless sleep.

Appetite changes: Significant weight loss or gain due to changes in eating habits.

Fatigue: Persistent lack of energy, even with adequate rest.

Difficulty concentrating: Trouble focusing, making decisions, or remembering things.

Physical illness: Unexplained physical symptoms or health issues like headaches, stomach problems, or pain.

Substance abuse: Increased use of alcohol, drugs, or other substances as a way to cope.

Decreased interest: Loss of interest or pleasure in activities once enjoyed.

Irritability: Increased anger, agitation, or frustration, sometimes directed at others.

Apathy: A sense of detachment or feeling emotionally numb.

Self-harm or suicidal thoughts: Thoughts of self-harm or suicide or engaging in self-destructive behaviours.

Mental health and suicide prevention involve improving your emotional well-being, utilising mental health support services in time, and seeking help from health professional immediately if you or anybody you know get thoughts of self-harm or suicide.

I now understand Movember focuses mainly on prostate and testicular cancer and mental health. What else can I do to improve my general health and wellbeing?

Quit smoking if you are a smoker. Smoking is a major risk factor for several types of cancer including lung, mouth, throat, bladder, pancreas, kidney, cervix, stomach, liver, and colon. Quitting smoking can significantly reduce the risk of developing these cancers and improve your overall health.

Quit/reduce alcohol intake

Quitting alcohol can bring about a wide range of physical, mental, and social benefits. These can include reduced risk of liver damage, lowered risk of cancers including mouth, throat and liver, reduced risk of heart disease and blood pressure, weight loss, better mood, better sleep, stronger relationship with family and friends, enhanced self-esteem, and self-confidence.

Exercise regularly

Exercise offers a wide range of physical, mental, and emotional benefits. Exercise can help with weight loss or weight maintenance. It strengthens the heart, improves circulation, and lowers the risk of heart disease. It reduces the risk of conditions like diabetes, hypertension, and certain cancers. Regular exercise can increase your energy, reduce fatigue, helps better sleep, and improves your mood.

Bowel cancer check-up

Bowel cancer is one of the most common cancers worldwide, but many cases can be prevented through lifestyle changes and regular screening. Bowel cancer can often be asymptomatic in its early stages, but symptoms may include changes in bowel habits, blood in the stool, abdominal pain, and unexplained weight loss. Screening, early detection, and timely treatment are essential for better outcomes.

The Australian government sends you a bowel cancer screening tool kit once you turn 50 years. Do the test regularly and if any abnormality is detected in the test, you will be informed for further follow up.

Skin/eye/dental check-ups

See you doctor regularly for skin checks or if you notice any unusual lesions in the skin. Eye and dental check-ups must be done at least once a year.

And most importantly, be happy and positive and enjoy your life!!

Happy Movember.

About the author

Dr Naresh Parajuli

Dr Parajuli is a Medical Practitioner and a specialist Family Planning Physician based in Sydney. His special interests are family planning, sexual health and men’s health. He writes medical articles and blogs regularly. He is also the author of the book ‘Do I Have Cancer?’

For more information, he can be contacted at email: parajulimedical@gmail.com

Health, Uncategorized

What is holistic health?

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The World Health Organisation defines health as “Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity”. Holistic health very much aligns with this WHO’s definition of health.

Until a few decades back, health was more focussed on conventional medicine which took into account only the physical well-being of an individual. Absense of a disease or treating the diseases and curing the patient was the end target for being healthy. As a modern medicine doctor, even I was more focussed on treating physical diseases rather than approaching as a ‘whole person’ management in my thirty years of medical career.

Holistic health does not just consider the physical body but also takes into account a person’s mental, emotional and spiritual well being. In the last four decades or so, the concept of holistic health has become very popular and has been practised by both health professionals and patients meaningfully.

What does holistic health mean in everyday life or how do we practice holistic health on a regular basis? Here is what we do regularly to be holistically healthy:

  • Eat a balanced diet: At least one whole meal a day that includes fruits, vegetables, whole grains and proteins. Drink around 2.5 litres of water or 6-8 glasses everyday.
  • Exercise at least 5 times a week-walking or jogging for 20-30 minutes, swimming, cycling and yoga are good exercises. Doing treadmill while cooking, walking upstairs instead of taking a lift or parking your car some distance away and walking to the office are good examples of incidental exercises.
  • Get a good sleep, at least 7-8 hours a day.
  • Take care of your mental health-try to avoid chronic stressors at work or at home, do not take your stress to bed, always engage your mind and do something positive, and think positive.
  • Take care of your finances-bad financial practices, unwanted spendings, spending more than your income can all affect your mental health.
  • Strengthen your relationship with your partner, family and friends. A good conversation and being grateful even for simple things can make your relationship very strong and healthy.
  • Practice or learn to practice spirituality-meditation, yoga and prayers help in developing your deeper self and deepen the connection between your mind, body and soul.
  • And above try to be positive everyday-smile, stay calm and focused, be kind to others, do one thing good everyday that makes you happy, avoid negative company and think that you are the luckiest person on earth. This is all what holistic health is about.

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