OH! Magazine - Australian Version May 2017 | Page 11

(WOMEN’S HEALTH)
DO YOU SUFFER FROM
URBAN WOMAN
SYNDROME?
DR DEBRA
VILLAR
Dr Debra Villar explains how you to eat, move, think your way to better health.
he state of our health worldwide
is at crisis point. Our modern
rushed lifestyle has resulted in an
increase of chronic lifestyle disorders
such as autoimmune diseases, infertility,
stress and hormonal imbalances. The
inability to physically adapt to our
cultural and behavioural environment
has given rise to what are called
‘mismatched diseases’.
T
Our physiology, brain and chemical
makeup is the same from 10,0000 years
ago; however, our environment has
changed drastically. Our food has
become loaded with preservatives,
sugars, additives and colours. Our work
life has become sedentary with the
increase use of computers and other
digital devices. Our life demands have
caused an increase in chronic stress and
mental health concerns, where one in
five Australians suffer from some form of
mental illness.
Awareness and education is key to stop
the rapid increase of lifestyle related
disorders, allowing individuals and
families to make informed healthier
choices. When wanting to improve
wellness holistically, the simple ‘eat,
move, think’ health philosophy is a
simple, yet effective way to assess and
improve your health habits.
EAT for better health
Choosing good food can sometimes be
confusing, especially when labels and
marketing tout promises such as ‘sugar
free’, ‘fat free’, and ‘natural flavours’.
These labels are usually on products
that are not only high in sugar, but also
full of preservatives and additives. An
easy way to monitor your sugar intake is
to remember when reading food labels is
that 4g of sugar equals one teaspoon of
sugar, and the recommended intake of
sugar is five teaspoons a day.
Unfortunately, the average Australian
consumes 29 teaspoons a day! The way
to avoid sugar, preservatives, colours
and other nasties is to shop in the fresh
produce aisle. Consuming only fresh
produce can require time to plan;
however, by swapping packaged foods
for ‘real’ food you can allow your body to
repair, heal and thrive.
MOVE for better health
According to statistics, Australians are
not very active, with 57 per cent not
getting enough exercise and doing less
than 30 minutes of activity per day.
Another alarming statistic suggests we
can spend up to 18 hours sitting, after
travelling in a car or public transport,
then sitting at a desk all day before
going back home to sit on the couch.
Unfortunately, regular exercise may not
make up for the fact that you have a
sedentary job. We are designed to be
continually active. Movement throughout
your day and increasing what is called
‘incidental exercise’ is essential for
optimum health and wellbeing.
THINK for better health
Chronic stress is fast becoming an
epidemic; the Australian statistics on
stress and mental illness is alarming,
with around 90 per cent of Australians
feel chronic stress their life, and 70 per
cent of doctor’s visits relating to stress.
The bottom line is, stress is always
present, but there are a few steps you
can take to avoid its effects and increase
your wellbeing.
Step 1. Identify the stress. Write it down,
ask yourself how this stress is serving
you, and how you can eliminate or
reduce it.
Step 2. Meditate. You can download apps
to help you meditate). Studies have
shown that even 10 minutes of
meditation increases relaxation and
reduced stress.
Step 3. Exercise. Exercise increases
endorphins – also called the ‘feelgood’
hormones.
Step 4. Diaphragmatic breathing. This is
essential to get plenty of oxygen
throughout your body. It involves
breathing through your diaphragm
instead of using your chest and neck
muscles. Put your hand on your
stomach, then take a big breath in
through your nose – your stomach
should expand. When you exhale,
release through your mouth and the
stomach should relax; your chest
shouldn’t move and all the movement
should come from your diaphragm
expanding.
A wellness lifestyle should not be hard
to implement since small changes in
your life can increase exponentially your
health body, mind and soul.
Dr Debra Villar is a speaker, wellness
consultant, and author of Urban Woman
Syndrome: Eat, Move, Think your way to
ultimate health. To learn more visit
www.drdebravillar.com
OH! MAGAZINE ( MAY 2017 )
11