Dr Tosin's Podcast- Healthy living beyond medicine

Here are 5 ways to improve your memory . In this video I talk about 5 steps to help improve your memory . 

1- Eat Brain foods  2- Aerobic exercise 3- Learn a new language or skill 4- Socialize more 5- Sleep   

These are my 5 tips to improving your memory . and we can go into detail on each one . please don't forget to hit the like button and subscribe and also share on social media!

Is social distancing leading to emotional distancing relationship ? How To Stay Positive During Lockdown: 5 activities to do to beat the boredom and boost productivity

Social distancing, Which WHO had now advocated be called- Physical distancing,” means keeping space between yourself and other people outside of your home.

I had a discussion with GSEP(GLOBAL SELF EDUCATION PLATFORM ) host Dr Kafayat Kehinde Lamidi . Here we explore the effect of social distancing on family ties. How social distancing may be leading to emotional distancing. We also talk about ? How To Stay Positive During Lockdown: 5 activities to do to beat the boredom and boost productivity.

“UK will need social distancing until at least end of year,” says  Whitty.

I also discuss on methods to help maintain family ties during this period of lockdown which could help reduce isolation .

Dr Kafayat discusses how to deal with a relationship during social distancing. How to Deal with Relationship Distress During Social Distancing

Why social distancing is important to stop the spread of Coronavirus (COVID-19) and who is most affected .

We discuss ways Find things to do when you’re stuck at home

What to do when your bored at home, fun things to do when you are bored at home & How to utilize the time to boost productivity.

Leave your comments below and don’t forget to subscribe  & leave a review on any podcast platform that you listen to ? 

Dr Kafayat kehinde  Lamidi can be reached at-

Website  https://kafayatkehindelamidi.com/

Fb- Kafayat Kehinde Lamidi

IG-@kaffyhuddersfield .

Part 2 of  my conversation with Dr Pepple was on the benefits of exercising  ranging from heath optimisation boosting sleep and immunity .Tips on how to hack exercise in the home or on lockdown ,

We also talked about the blue zones - Areas in the world where communities were living into their hundreds  and were very healthy.

In this episode of my podcast I feature in an interview with Dr Pepple -@drpeeple on instagram , and we talk about healthy living in the modern times , we discuss on keto diet what it is vs intermittent fasting .

we discuss on the amazing benefits of exercise , and the Blue zones - The areas in the world that have the highest number of old healthy people  living over 100 years ( and still active!!!) 

With the major headlines all anchored on the global pandemic of SARS-COV-2 , COVID-19 . WE are facing a global lockdown in many countries - 

 Here are things you can do  while on a lockdown that  will help  people . These are-

1-Routine-

Maintaining a set daily routine is very important. In this time of uncertainty it’s important to have a set routine especially for those with families and kids

I also discuss the widely talked about treatment for COVID-19  CHLOROQUINE.  This discussion was sparked by  study from China  link below-

https://pubmed.ncbi.nlm.nih.gov/32074550/

With over 14 ongoing Clinical trials  on going  there is some hope , Recent  publication from France  has  shown promise with the use of HYDROXYCHLOROQUINE AND AZITHROMYCIN  link below -

https://www.medrxiv.org/content/10.1101/2020.03.16.20037135v1

There are also on going trials in New York , Chicago and  San Fransisco 

One company GILEAD is in phase 3 trials with a drug called REMDESIVIR  9 which was used in treating  Ebola . 

COVID 19: How to protect yourself

Right now with the pandemic going on. There is a lot of advice out there both good and bad.

Information from public health England and the government website is quite robust on things to do to self isolate and protect ones self

1 SOCIAL DISTANCING-

https://www.gov.uk/government/publications/covid-19-guidance-on-social-distancing-and-for-vulnerable-people

2- THOROUGH HAND WASHING

3- SELF ISOLATING FOR 14 DAYS IF YOU HAVE SYMPTOMS ,

https://www.gov.uk/government/publications/covid-19-stay-at-home-guidance

What is not mentioned a lot in advice given is how to take care of you last line of defence

Your body’s immunity.

Steps should be taken to boost the body’s immunity

These Include-

- Getting enough sleep

- Getting some exercise

- Practising gratitude

- Having a healthy Nutrition.

In this episode I talk about how to exercise without exercising .We  can all get some exercise NO MATTER how busy we are.  

A lot of us find little excuses not to exercise and some of us rightly so, due to our busy schedules either with work deadlines or as busy parents . I find out that when I talk to a lot of my clients and patients about exercising the first thing I here is "I do not have time to go to the gym" . A lot of people do not realise that you can get exercise in through the day without having to go to the gym . Although I would still advocate that these tips are a stepping stone to get more adequate exercise activities . 

Here are 5 interesting exercise hacks for busy people. 

My 5 tips include 

1-  While brushing  your teeth do the HORSE Stance - If you do not know what this is please type it into google and have a look at the videos

2-Tighten your abs while sat in traffic

3-  Do calf raises while waiting in line- you may be waiting in line for your train or to get your lunch , you can spare 1 minute to do calf raises.

4- While sat at your desk , get a medicine ball to do inner thigh work outs or a resistance band for the outer thigh muscles. 

5-  Do as many squats as you can during your toilet breaks .

What is Cortisol ?

Cortisol is a hormone secreted by the Adrenal gland which is located on top of the kidneys

It is released following signals from the hypothalamus and pituitary gland,.

What does it do ?

What does cortisol do exactly? Cortisol receptors are scattered throughout the entire body, found in nearly every cell, and serve different essential functions, including: 

Natural ways to reduce your cortisol levels

1-. Switch to a Whole Foods, Anti-inflammatory Diet

Following an anti-inflammatory diet low in processed foods and high in antioxidants, fiber and essential nutrients is key to balancing hormones, controlling your cravings and getting you on the right track. These same strategies can also help with adrenal support, allowing you to reach and maintain a healthy weight, boosting energy during the day and helping you sleep better at night.

According to research published by Harvard Medical School, regular exercise (about 30 to 60 minutes most days of the week, depending on the intensity) is one of the best ways to manage stress, balance hormones, sleep better and aid normal metabolic functions (like balancing blood sugar levels).

Getting enough sleep helps us control cortisol production, but having high cortisol levels can make it hard to rest. In people with normal circadian rhythms, cortisol levels rise during the early morning hours and then drop very low at night prior to sleep and during sleep

Adaptogen herbs help naturally lower high cortisol levels in several key ways. They help balance hormones; reduce inflammation due to their strong antioxidant, antiviral and antibacterial effects; have natural antidepressant effects; lower fatigue; and help balance blood pressure and blood sugar levels. Many adaptogens, such as reishi mushrooms and cocoa, have been safely used for thousands of years to promote better overall health with little to no side effects

5- USE NATURAL STRESS RELIEVERS

Practice Mindfulness and meditation

Acupuncture  

In this episode I sit down with Ex- beauty model( Beauty queen as well ) ; Author and CEO of L'avyanna Skin Naturals - Dr May Ikeora . Talking all about skin and hyperpigmentation , We delve into the how a lot of people - women & men are misled into believing and buying harmful skin products , The alarming rise of skin Cancer in Africa, and that - NATURAL does not necessarily mean ORGANIC. 

We also talk about some L'avyanna skin products, and Dr  Ikeora  answers my  3 POWER QUESTIONS !

get in touch with L'avyanna at-    https://www.lavyanna.com/

IG- @lavyanna_skin

Dr May Ikeora -  

IG- @Mayikeora

A large study published in the 1970s shaped how most people have thought about normal cholesterol levels for over 40 years .

nOw it is estimated that nearly 50% of people over the age of 65 take statins and this is set to increase .

Statins are good at lowering cholesterol  BUT COME WITH SIDE EFFECTS.

Coupled with the fact that – lowing your level of cholesterol does not seem to impact the incidence of heart disease . this was  found in a BMJ study in 2016.

What is cholesterol ?

It is best described as a fat like waxy substance which can be found in all cells of the body including the brain .

It actually plays an important role in

- Brain neurotransmitter creation

-  Vitamin D production

- All steroid hormones

-  Production of bile salts that aid digestion

Cholesterol levels are important  because high cholesterol levels build up in your arteries, forming plaques that lead to arteriosclerosis, a form of the heart disease.

But the key thing to note id the ratios between HDL CHOLESTEROL – Good

And LDL cholesterol – Which is often termed “bad cholesterol “

Usually thy LDL must be kept in a particular ratio in relation to HDL .

Another type of cholesterol not usually mentioned is the VLDL – very low density lipoprotein- This is what transports most of the Triglycerides in the body which is what is actually for the build up of plaques in the arteries

Cholesterol levels

Simple facts

1- Keep HDL levels above 50 MG/DL  (1.3MMOL/L)

2-   LDL Keep LDL below – 130mg/dl (3.3mmol/l

3- Keep your HDL :LDL  ratio  at   1:3

So how do you maintain optimal cholesterol levels

1- Cut Carbs

Although it is widely stated that reducing fat intake is key , it is actually noted that cutting  carbs will help reduce LDL

2- Lose Weight

Losing just 5–10 percent of your total body weight helps to reduce triglycerides and increase HDL levels.

3- . Stop Smoking

Smoking tends to lower your HDL levels while raising LDL cholesterol,      making it an unacceptable risk to take if you’re at risk of heart disease.

4- Exercise

medium-intensity resistance exercise or high-intensity aerobic exercise increases your HDL levels-

The other 2 ways are

- Using Supplments like Niacin

and taking cholesterol lowering drugs like Statins

References

1- Mann S, Beedie C, Jimenez A. Differential effects of aerobic exercise, resistance training and combined exercise modalities on cholesterol and the lipid profile: review, synthesis and recommendations. Sports Med. 2014;44(2):211–221. doi:10.1007/s40279-013-0110-5

2-

https://www.ncbi.nlm.nih.gov/pubmed/9130034

3- -https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4652281/

4- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4836695/