It’s Corona times…

It’s Corona times…

  • Just as a reminder, as loads has been already said:
  • Coronavirus is transmitted through mouth/nose droplets, via our hands and breath/cough/sneezing.
  • Symptoms of the disease are mainly high fever, fatigue, cough, loss of smell and/or taste, headaches
  • Treatment is 1. strict self-isolation 2. drinking water 3. taking paracetamol for reducing fever. 
  • If the virus spreads to the bottom of the airways (lungs alveoli), symptoms can worsen to chest tightness and breathing difficulties: that requires urgent medical care.






Digital Wellbeing vs. Screen Addiction

Digital Wellbeing vs. Screen Addiction

Hello Parents & Caregivers!

I am sure many of you who have teens, pre-teens (or even younger kids) are grappling with the issue of screen addiction! It has reached almost epidemic proportions across the world and is sparing no age group. However, do also keep in mind that you are superheroes, role models to your kids and it is equally important for you to reflect on your own digital usage along with that of your kids. Modelling of desired behaviour can actually be the most effective way of bringing about a change in the behaviour and habits of your children. So, with that in mind let’s delve deeper into how we can combat digital addiction and bring about digital wellbeing.

What is digital addiction?

Addiction to technology, also called internet addiction or digital addiction is the uncontrollable use of computers/tablets/smartphones to perform many actions, be it for work, household organization and management or leisure activities – checking emails, shopping, watching movies, connecting with family and friends, passing time watching what automatic calculated algorithms have selected for you based on what they think you will like…

Digital addiction is defined by a difficulty in managing use of technology devices with more time spent online than planned and losing control of the action as first intended. Another sign is that is interfering with daily activities/responsibilities with reduction of social real interactions with family members, friends or colleagues.

Though modern way of life since the millennium is incompatible with no internet technology, a balance should be found between the necessity and the leisure aspect. We should encourage other non-digital ways to experience pleasure. Games can be on boards along with digital games, sports performed in outdoors, not only with the help of mouse pads/joysticks or other handy devices.

Are you addict?

There are few signs that might indicate a digital addiction:

  1. increasing time spent online to achieve the same amount of satisfaction
  2. making efforts to reduce internet use
  3. being irritable if internet use or access is limited
  4. staying online longer than planned
  5. preferring to stay online than to have real social interactions with family or friends
  6. neglecting self-care and professional or personal activities and relationships
  7. hiding about the time spent online
  8. using the internet to cheer mood

How addicted are you to your screen? Take a test… there are many… out there!

Digital wellbeing

The concept of “digital wellbeing” is growing with greater importance being given to real life actions than digital emotions. A balance is needed between reasonable use of technology and real-life grounding. This balance will promote wellbeing, not just digitally but in a much more holistic manner. To achieve this however, you will need to take active steps.

Interested in a digital detox retreat? Get in touch with us!

Chronic Diseases Chronicles: All About High Blood Pressure

Everybody knows someone with high blood pressure (BP)…father, aunt, colleague! It is quite common to hear “I visited my GP and had a BP check”. What does it really mean? What are those values we hear 120 over 80 (millimeters of Mercury)? How does BP impact our daily life?

How does the heart work?

The heart is the pump that allows the blood to flow in and out towards the rest of our body (heartbeats). This is done through the blood vessels which are :

  • Arteries(red): blood with oxygen flows in,
  • Veins (blue): blood without oxygen flows out

 These pipes have flexible walls that get stiff as time passes. Similar to limestone in water pipes, arteriosclerosis depots can accumulate into blood vessels thus limiting flexibility furthermore.

What happens when blood vessels become stiff?

The stiffer the blood vessels get, the less adaptable they become to change in blood flow such as during exercise or stress. At an advanced stage, if the pressure inside fragilized vessels is too high, it might burst with blood flow leaking out, or it might get obstructed by all deposits. Both lead to health complications which we commonly hear of:

  • Stroke if it happens in arteries irrigating the brain, or
  • Heart attack (myocardial infarction) if in heart muscle vessels (coronary arteries).

These two examples are sudden health issues requiring immediate transfer to the hospital.

Where does high BP fit into this

When blood pressure is slightly high over the years, it puts constant pressure on arteries’ walls and arteriosclerosis develops with poor blood flow to organs. If the leg, the kidneys, the eyes, etc are not well irrigated, they will suffer from lack of nutrients and oxygen. This will decrease their functioning capacity progressively leading to permanent organ damage and failure.

Risk factors

There are a few other factors that are known to accelerate this process. These are called cardio-vascular risk factors and include :

  1. high blood pressure (over 140/90 mmHg)
  2. smoking (active or passive)
  3. diabetes (any type)
  4. lack of physical activity
  5. obesity (BMI > 30 km/m2)
  6. genetics (male gender, female gender over 50, ethnicity e.g. Indian subcontinent)
  7. diet & cholesterol levels
  8. age
  9. socio-economic status

Few factors are certainly not modifiable such as age, gender, or ethnicity, but we have the ability to influence many others. Increasing our weekly physical activity such as regular walks has been proven to decrease blood pressure. This is easy to implement and inexpensive. All efforts should be made to stop smoking. It is a major contributor to reducing the quality of life due to organ fatigue because of high BP.

How can you help?

Ask yourself the right questions: Do I know my BP numbers? Does it run in my family? Do I know someone facing health issues due to high BP such as cardiovascular diseases (stroke, myocardial infarction, other organ damage)? What about my cardio-vascular risk assessment? Am I facing a risk of health issues?

You should also request your family doctor to assess your cardiovascular risk using a score risk chart. It will inform about the risk of getting a cardiovascular health event in the 10 coming years, and what might be done to reduce this risk.

Understand and Reclaim Self-Care





What is self-care? taking care of yourself, your body, your mind and most importantly your health. This is your go-to place for simple tips and ideas about how to enhance your mental and physical wellbeing. It is about actions you can take to be healthier with your lifestyle, to prevent illness as well as to care for any ongoing health condition.

Self-care is defined by the World Health Organization (WHO) as the ability to take actions to improve self-health and wellbeing. This can be done with everyday small but meaningful actions like:

– undertaking a small yet soothing personal activity such as taking a hot, relaxing bath to help you take care of your body

– starting an anti-stress activity such as a walk or light jog in the park, a yoga session or even playing your preferred music

– trying to plan and prepare your favourite healthy meal to greatly boost your moral and nurture your body.

Self-care is the cornerstone of your health allowing you to prevent disease, maintain your health or even help you cope with any chronic illness.

If you are determined to make empowered and informed health choices and if you would like to increase your self-health management skills and competencies, get in touch so we can provide you with tailored solutions for your health needs.