We’re too busy to do the DIY tasks on our honey do list, meet our friends for dinner, take up a new hobby, sort out the garden or even cook a particularly healthy meal.

So how on earth can we find enough time for exercise?

One answer is to stop thinking of getting fit as yet another a chore to squeeze into your busy life. Consider it something fun that you can build your personal or family life around.

Scenic exercise, promoted by health professionals everywhere, is an approach that uses visually stimulating landscapes to boost your motivation and get you immersed in physical activity. It’s so effective that in some countries they use virtual simulations on treadmills and exercise bikes.

There’s no need for virtual simulations in Bermuda, of course, because we’re never more than a few minutes away from the real thing.

Check out our top scenic exercise spots – and get moving!

Bermuda Railway Trail

Absolutely no excuses on this one. Wherever you live in Bermuda, you’re not far from the Railway Trail, which is split into nine sections stretching 18 miles from East to West.

It’s long enough to cycle, but beautiful enough to walk, with a varied levels of difficulty ranging from flat pathways to rocky terrain. Views of the ocean, ancient ruins, pretty cottages and serene beaches will lift your spirit as you breathe in the fresh air.

Top tip: Don’t undo your good work by stopping for an ice cream along the way.

Warwick Long Bay

The clue is in the name. It’s a bay, it’s in Warwick – and it’s long. Half a mile’s worth of running, jogging, walking or trudging.

There’s a playground to keep the kids entertained while you explore the shoreline, with its jagged rocks and iconic waters. And your stroll will almost always be peaceful because this beach is rarely packed with visitors.

Top tip: Branch out to nearby Jobson’s Cove or Horseshoe Bay to keep things interesting.

Spittal Pond Nature Reserve

We don’t have many big wildlife areas in Bermuda – but Spittal Pond will always leave you feeling one with nature.

Lizards, skinks, toads, crabs and rare butterflies and dragonflies are among the inhabitants of the Smith’s sanctuary, known for its vast variety of wildlife, and officially a Wetland of International Importance. There’s lots of room for hiking, or just a joyous stroll around your favourite spots.

Top tip: If you’re lucky, you might see humpback whales make a graceful appearance off the South Shore. But you’ve got to clamber on top of Portuguese Rock to do it. All good exercise.

Cooper’s Island Nature Reserve

An amazingly quiet and scenic spot, boasting secluded beaches, trails through mixed woodland and a restored pond area with herons, kingfishers and giant crabs.

Revel in the history of the East End’s former American base and explore the abandoned bunkers or climb the Wildlife Observation Tower for spectacular views of the island.

Top tip: It’s a fair trek out to St David’s. Give yourself plenty of time to get there. Maybe even allow for an extra half-hour to stop for a fish sandwich on the way back. This time, you’ve earned it.

The post No excuses! appeared first on RG Magazines.

In Bermuda, where the high cost of living places added pressure on families juggling rent, groceries, electricity bills, many mothers and fathers are feeling stretched to breaking point.

For some, the stress begins before the day has even properly started.

Getting a child out of bed, fed and ready in the morning can be a challenge in itself. There are lunches to prepare, uniforms to iron and bags to pack. In between it all, working parents must somehow find time to get themselves ready and ensure their children arrive at school before attendance is taken.

By the end of the day, the pressures are still there, just in a different form. There’s ferrying to after-school activities, homework to supervise and groceries to buy — all while trying to remain emotionally available for children.

Mental health professionals warn that chronic stress can gradually affect both physical and emotional wellbeing. The effects are not always obvious at first.

According to the Family Centre many families in Bermuda are dealing with emotional, behavioural and social challenges linked to stress, pressure and instability.

People may dismiss exhaustion, irritability or difficulty sleeping as part of everyday life but over time, chronic stress can contribute to anxiety, burnout, headaches, digestive issues, high blood pressure and emotional withdrawal. Relationships can also suffer as patience wears thin and people become overwhelmed.

Children often absorb that tension too, even when parents try to shield them from it.

Family Centre provides free, weekly counselling for children, teens and families, along with parenting workshops and family support groups designed to help manage stress and strengthen home relationships.

As described on its website, the sessions “aim to guide families in problem-solving family challenges such as discipline issues, stress management, budgeting, bonding, co-parenting and blended families, etc, with a goal of creating healthier functioning home environments for parents and children alike”.

Tough balancing act

For many parents, financial pressure only adds to the challenges at home.

High housing costs, rising grocery prices and electricity bills leave many families with little room to breathe financially. For parents with children in private education, school fees can place additional strain on already stretched budgets.

For single parents or households supporting multiple generations, the burden can feel even heavier.

Over time, the constant balancing act of financial responsibilities, work and parenting can leave many mothers and fathers mentally and physically exhausted. Even for parents earning higher incomes, demanding careers and long working hours can leave little time to properly rest or recover.

That pressure to keep functioning despite exhaustion can make meaningful downtime feel almost impossible in Bermuda, where many parents associate true relaxation with leaving the island entirely.

A staycation can still involve errands, household chores and the mental pressure of unfinished responsibilities, but breaks overseas are not always realistic for families managing tight budgets.

As a result, some parents operate in survival mode for months — or even years — without meaningful rest.

Take care of yourself

Unicef, the United Nations agency focused on the wellbeing and protection of children and families around the world, encourages mothers and fathers to manage stress before it becomes overwhelming through simple activities such as walking, breathing exercises or taking short breaks during the day.

“A small amount of stress can even be useful in our daily lives – it helps us to focus and be productive. But stress can be harmful when it gets too much or goes on for too long, leading to exhaustion and burnout,” it states on its website.

“Taking time for yourself isn’t a luxury, it’s a necessity. When we take care of ourselves, we can better take care of our children as well.”

Prolonged stress can gradually make even ordinary responsibilities feel overwhelming, the organisation warns, noting that parents “can begin to feel stressed with even the simplest of tasks”.

Unicef encourages parents to “be kind” to themselves, reminding mothers and fathers that “there’s no such thing as a ‘perfect’ parent”.

“It’s OK to have difficult days, and it’s OK to ask for help,” the organisation states.

For many parents, however, the pressure to constantly keep up — financially, emotionally and professionally — can make slowing down feel uncomfortable or even guilt-inducing. Social media can add another layer of stress, creating unrealistic expectations around parenting, success and family life.

Mental health advocates say recognising stress early and speaking openly about it can make a significant difference. Small lifestyle changes such as setting boundaries around work, maintaining supportive friendships and asking for help when needed can all improve emotional wellbeing.

Unicef also encourages parents to stay connected with people they trust and to make time for activities that help them feel calm and recharged, even if only for a few minutes at a time.

And while parenting has always come with challenges, the pace and financial realities of life in Bermuda have intensified those demands for many families.

For overwhelmed mothers and fathers, the message is increasingly clear: looking after their own wellbeing is not selfish. It is necessary.

The post When parenting pressure becomes too much appeared first on RG Magazines.

When something feels off, there’s little appetite for downtime. We reach for a quick fix like an over-the-counter remedy or the latest supplement promising fast relief.

But in our search for convenience, have we become overly reliant on these solutions? And, in the process, lost sight of our body’s own remarkable capacity to restore and rebalance itself?

More importantly, is there a smarter, more intentional way to approach supplements and midlife health – one that works with the body rather than simply masking symptoms?

Dr Ayesha Peets Talbot, co-founder and medical director of Ocean Rock Wellness, offered her perspective on achieving a more sustainable path to wellness.

“People – and even some doctors – often underestimate the body’s ability to self-regulate and repair itself,” Dr Peets Talbot said.

“I think it’s important to understand that each generation views their health, and even their relationship with their doctor, quite differently.

“In many cases, people in their 50s, who are at the tail end of the baby boomer generation, look to their doctor for advice and are often willing to take prescription medications for longer periods of time.”

She said people in their 40s tend to question more things and are often hesitant to take medications for the long term.

“In fact, the younger a person is, or the more tech-savvy they are, the more likely they are to do online research and question a doctor’s recommendations.

“They are also more likely to run to the pharmacy for a quick fix if they have a stomach issue, rash or temperature in an effort to cut out the middleman, and often only go to the doctor when these remedies don’t work.”

Knowledge is empowering

Humans were not designed to cope with the constant stress of modern life that people typically experience.

Invisible chemical and environmental stressors in air, products and food can further compound the situation.

“Due to the current state of the food industry, nutrient deficiency is a very common issue in Bermuda,” Dr Peets Talbot said.

“Most people need a combination of food and supplements for optimal wellness.”

She said about 80 per cent of people are magnesium deficient due to a lack of nutrients in the soil, meaning “just about everyone can benefit from taking it on a daily basis”.

Several different types of magnesium supplements are available, and it can also be found in everything from lotions and sprays to bath salts.

“It’s important to understand that all these products work in different ways, and to identify which type would be most beneficial for you personally.

“Magnesium citrate can aid constipation, for example, while magnesium glycinate can help relieve anxiety, PMS symptoms and support sleep.”

Be proactive

“It is really important for people to be proactive when it comes to their health and to recognise that the body can heal,” Dr Peets Talbot said.

“I love that people are able to manage their own small concerns. If they had more knowledge, they could get relief even faster and more effectively, because the areas that you focus on most are where you will see the greatest improvement.

“My advice would be to start your wellness journey sooner rather than later.”

For more information, visit www.oceanrockwellness.com or call 295-5100.

The post Rethinking midlife medicine appeared first on RG Magazines.

“People find it ‘boring’, or simply just forget, especially if they lead a busy lifestyle,” explained Rosanna Strickland, a registered dietitian and nutritionist with Island Nutrition Limited.

Others intentionally avoid drinking water because they do not want to make frequent trips to the bathroom — something specialists say can have the opposite effect.

“Concentrated urine irritates the bladder, which can make it feel like you have to go more often,” Ms Strickland said.

“The risks of keeping yourself deliberately dehydrated significantly outweigh the benefits of avoiding a few trips to the bathroom.”

Hydration becomes increasingly important with age. While there is no sudden turning point at 50, thirst signalling and kidney function can gradually decline over time, making older adults more vulnerable to dehydration.

Bermuda’s hot and humid climate can make the issue even more significant, particularly during the summer months when people lose more fluid through sweat.

“If you are feeling thirsty, you are already dehydrated,” Ms Strickland said. “The aim is to avoid that.”

Water plays a role in almost every major function in the body. Around 60 per cent of the human body is made up of water, which helps regulate blood pressure, support gut health, remove waste products and keep the heart and brain functioning properly, she added.

Good hydration can also reduce the risk of urinary tract infections, kidney problems and constipation while helping concentration, energy levels and even skin appearance.

Mild dehydration, however, can cause tiredness, headaches, dizziness and poor concentration — symptoms many people dismiss as part of everyday life.

“Dehydration is a leading cause of constipation, as our stool is made up of 75 per cent fluid,” Ms Strickland noted.

“If we don’t have the fluid to spare, there is not going to be a lot of movement.”

For people trying to build better habits later in life, Ms Strickland said small changes are often the most effective.

One recommendation is to pair drinking water with routines already built into the day — such as taking a sip every time you check e-mail, enter a room or finish a task.

Keeping a reusable water bottle nearby can also help.

“Some people prefer a large bottle that has their daily goal in one or two refills, whereas others like something small and portable,” Ms Strickland explained.

Hamilton’s public refill stations and businesses willing to top up reusable bottles make staying hydrated easier for people on the go.

While the often cited “two litres a day” guideline can vary depending on body size, exercise levels and climate, experts recommend drinking consistently throughout the day rather than waiting until thirst sets in.

Exercise, caffeine and alcohol can also affect hydration levels.

Both coffee and alcohol have a diuretic effect, meaning they increase urine production. However, moderate amounts of tea and coffee are unlikely to significantly impact hydration levels.

For those who dislike the taste of plain water, there are alternatives.

Ms Strickland suggested flavouring water with fruit or herbs, trying non-caffeinated teas or eating foods with high fluid content such as watermelon, cucumbers, soups and yoghurt.

“Drinking something is better than drinking nothing,” she said.

And while dehydration can contribute to serious health problems, the good news is that it is also largely preventable — often through small, manageable changes repeated consistently throughout the day.

The post Why hydration matters more after 50 appeared first on RG Magazines.

You feel more tired than usual. Your body hurts in places it didn’t before. Maybe you notice changes in your digestion or brown spots on your skin that appear out of the blue. It’s easy to shrug it off and say: “I’m just getting older.”

And often, that’s true. But sometimes it isn’t.

The challenge is knowing the difference – and knowing when your body might be trying to tell you that something more serious is going on.

According to Bermuda Cancer and Health Centre’s Azuree Williams, this is one of the biggest issues people face as they move into middle age.

“This can be difficult to identify because so many symptoms of serious conditions like cancer can also be caused by something much less serious,” Ms Williams explained.

“As people enter middle age, the key is to focus on what’s new, unusual or persistent rather than assuming all changes are due to ageing.”

In other words, it’s not about what you feel – it’s about how it shows up.

“Normal ageing tends to be gradual and predictable,” said Ms Williams, the health charity’s prevention, early detection and survivorship navigator.

“But symptoms that may signal something more serious are often different. They stand out and may appear suddenly. They don’t follow the usual pattern.”

Signs people ignore

One of the biggest risks is not the symptoms themselves – it’s how easily they are dismissed.

“It’s important to pay attention to changes that are noticeably different for you,” Ms Williams said. “Especially if they last longer than a few weeks, don’t have a clear explanation, or continue to get worse over time.”

She pointed to several early warning signs that people in midlife often overlook.

“Persistent symptoms are a key reg flag. Anything that lasts more than a few weeks should not be ignored.

“Unexplained changes are also important. That could be weight loss, pain or bleeding without a clear reason.”

Other warning signs include:

• Unusual blessing in your stool, urine, or even coughing up blood.
• New lumps or swelling that weren’t there before.
• Changes to your skin, like a mole that shifts in size, shape or colour.
• A cough or hoarseness that simply doesn’t go away.

These symptoms don’t always mean cancer, but they shouldn’t be brushed aside either.

“The issue is not that every symptom is serious,” she added. “It’s that we often assume none of them are.”

When should you be concerned?

Many people try to wait things out. They tell themselves it’s stress, a minor illness, or just part of getting older.

But there comes a point when waiting is no longer the right call.

Ms Williams said: “These symptoms are often dismissed as stress, ageing or something temporary, but if they persist or worsen, they need to be checked by a doctor.”

She offers a simple rule that’s easy to remember: “If something doesn’t go away or feels out of the ordinary, get it checked right away.”

It’s not about panic. It’s about paying attention.

“Early evaluation helps rule out serious conditions,” she explained. “And if something is wrong, it gives you a much better chance of recovery when you catch it early.”

Warning signs people hesitate on

Some symptoms feel more serious than others – but even then, people hesitate.

A lump. A change in your skin. Unexpected bleeding. These are often the moments when people pause, question themselves, and delay action.

“Changes like new lumps, skin changes or unusual blessing are potential warning signs and shouldn’t be ignored,” Ms Williams said.

“Even though they are often caused by nonferrous conditions.”

That’s what makes it tricky.

“You don’t want to overreact,” she added. “But you also don’t want to ignore something important.”

Her advice is practical: “If you notice something, monitor it briefly, but act promptly. If the change persists, worsens, or has no clear explanation, see a doctor as soon as possible.”

Why people wait

If the advice is so clear, why do so many people still delay? The reasons are surprisingly common – and very human.

“Many people assume their symptoms are minor,” Ms Williams explained. “They think it will pass.”

Fear also plays a role. “Some people are afraid of what they might find out,” she said, “so they avoid getting checked.”

And then there’s everyday life.

“People are busy. They have work, family responsibilities. Their health often gets pushed down the priority list.”

But the cost of waiting can be serious.

“The risk is that if the cause is something like cancer, it may be diagnosed at a later stage,” she said. “That can make treatment more difficult and reduce the chances of a good outcome.”

It’s a simple truth, but one many people struggle to act on.

Trust your instincts

So, what should you do if you’re unsure? If something feels off, but you’re not certain it’s serious? Ms Williams said: “Err on the side of caution and get it checked.”

It doesn’t mean something is wrong, but it will give you clarity.

“If you’re experiencing a symptom that is persistent, unexplained, or getting worse, it’s worth discussing with a doctor,” she said.

That conversation could lead to reassurance. Or it could lead to early detection, which can make all the difference.

“It’s always better to have answers early,” she explained. “To be reassured, or to find a solution, rather than waiting until it may be too late to get the help you need.”

Remember, that while middle age is bound to bring changes, not all changes are simply a normal part of life. Look at them as signals and challenge yourself to spot the difference. And when something doesn’t feel right, have the courage to find out what’s going on.

As Ms Williams puts it: “You know your body better than anyone else. If something feels different, don’t dismiss it too quickly.”

Because sometimes, the smallest signs are the ones that matter most.

The post When is it more than ageing? appeared first on RG Magazines.

“If you feel something is not right, say something”, said Dr Pitt, who heads up Bermuda Spine Centre on Point Finger Road in Paget, as well as a practice in the United States, spending half of every month at each.

The veteran of 26 years in private practice and more than 30 years doing spine surgery said: “There is a normal fear of the unknown and spine surgery sounds very serious. Many people avoid seeing a professional out of fear of surgery.

“Fortunately, only 1 per cent of patients with spine-related symptoms seeing either their primary care physician, pain management or the spine surgeon will need surgery.”

He added: “Most issues can be treated conservatively. Delaying care out of fear can leave a person with permanent neurologic issues such as arm or leg weakness, or bladder dysfunction requiring a diaper for life. Seek treatment early by a spine specialist to avoid lifelong disability. Most people don’t need surgery!”

Dr Pitt said the most common issues facing middle-aged people are related to a simple herniated disc, spinal stenosis, or arm pain and leg pain.

“These issues and symptoms are often treated successfully under the supervision of your primary care physician or the spine surgeon specialist.

“When non-operative treatments have failed, the surgical solution in my hands is often a minimally invasive outpatient surgery using a one-inch incision in most cases. Success rates are in the vicinity of 95 per cent.”

Wear and tear

Dr Pitt said the causes of these issues are related to the normal age related, naturally progressive, degenerative process.

“Think of it as normal wear and tear like we see with any machine. For people, this wear and tear goes by many names: degenerative arthritis, spondylosis.

“Unfortunately, there is no way to avoid the normal ageing process but there are things that we all can do to strengthen our bodies to reduce the risk of having major symptoms.

“This includes exercise, light stretching. Avoiding obesity, which will reduce the physical mechanical loading on already wearing joints, can extend the lifespan of those joints.”

Dr Pitt said back pain typically affects 84 per cent of the population and is often related to normal ageing, posture, lack of exercise or internal organ issues.

“Issues such as kidney stones are not uncommon. Cancer is a very rare cause of back pain at a rate of approximately 1.3 per cent. The best thing we can do to control back pain is exercise, light stretching, and the occasional anti-inflammatory.

“Always discuss medication with your primary care physician prior to use as some medications can interact with others you may be taking.”

Dr Pitt said patients are surprised to find some ailments can be treated by an orthopaedic spine surgeon. “Most people do not associate issues with their bladder function, numbness in their private area or hip pain as related to a spine condition.

“In fact, one of our most ominous emergencies is a cauda equina syndrome where the nerves in the spine are compressed to the point that the patient experiences some of these same symptoms.

“If not treated within 24 hours, the patient is three times more likely to have a permanent neurologic deficit and permanent bladder dysfunction and possibly weakness.

“Too often people wait assuming the wrong cause and do not seek medical attention. The CES diagnosis is often missed by non-spine surgeon physicians.”

Bermuda Spine Centre has, since 2007, offered a wide range of services including scoliosis treatment, artificial disc replacement, minimally invasive spinal surgery, treatment for herniated discs, minimally invasive spinal fusion and more.

The focus is on conservative spine treatment for neck and low back pain, including trunk stabilisation physical therapy, various types of medications, activity modification and therapeutic injections.

Expert treatment

Dr Pitt said various surgery options are available to the patient who has not responded to conservative treatment programmes, and they often benefit positively from skilfully applied spine surgery intervention.

Patient care begins with a personal consultation with Dr Pitt, who will assess your condition, develop a tailored care plan, and initiate treatment to address your pain. Diagnostic studies or labs are ordered as needed.

On your follow-up visit, Dr Pitt will review the diagnostic results and implement a precise, individualised treatment strategy designed to meet your specific needs.

Dr Pitt said he is the only Bermudian spine surgeon with specialty training and more than 30 years of experience doing minimally invasive spine surgery.

“Using this experience will allow patients the opportunity of a much faster recovery, less surgical pain, and far fewer soft tissue related complications.

“My lumbar microscopic laminectomies, for example, can take as short as 35 minutes to accomplish with a one-inch incision and a 98 per cent chance of resolving a patient’s leg pain.

“This is among the many minimally invasive surgeries available in Bermuda under my care.”

For more complex issues, Dr Pitt said he often uses Legent Orthopaedic Hospital in Carrollton Texas, which is used predominantly by more than a dozen orthopaedic and neurosurgeons who specialise in spine. He said most surgeries at this single specialty hospital are spine related with some general orthopaedic cases as well.

Dr Pitt said his staff are accustomed to managing patients who fly to the US for him to do their surgery from Bermuda, the Caribbean, Africa, Canada and more.

“We are more than capable of managing any spine related issues to include complications from other surgeons.

“It is unfortunate that patients are forced to wait for treatment due to limited local resources. Long wait times have become the norm.

“In many cases, treatment can be provided quickly along with pain relief. Patients who move towards non-emergency surgery without first completing all conservative medical management options are often faced with increased complications and adverse outcomes.

“There is no reason to wait. Come in for a consultation to discuss your options. As a spine surgeon, I am here to save your lifestyle and improve quality of life.”

The post Fear not, back pain sufferers appeared first on RG Magazines.

But how do you cope if traumatic events are the nature of your day-to-day job? What if the psychological reaction you have doesn’t go away? And, what if you work in a corporate environment where daily working life creates continuous stress and anxiety?

Solstice clinicians, Kelly Madeiros, Dr Shawnee Basden and Dr Laura Robinson explained how the understanding and definition of trauma has evolved and how mental health issues such as chronic stress exposure and burnout present themselves.

They also shared how important it is to treat and prevent workplace trauma to stop it spreading within the community.

“We often see individuals presenting with persistent exhaustion, disrupted sleep, irritability, emotional numbing, difficulty concentrating or a sense of being constantly ‘on edge’,” Ms Madeiros explained.

“These aren’t random symptoms. They are the nervous system responding to perceived threat.”

Traditionally, the term ‘trauma’ meant your life was threatened in some way, but nowadays, it isn’t classified so strictly.

“Trauma is no longer limited to direct, personal experiences. There is now strong evidence that indirect exposure through constant engagement with global stressors like war, pandemics, political instability and climate concerns can activate the same physiological stress responses,” she said.

Professions that have long been associated with trauma and increased risk of burnout include those in healthcare, education and emergency services.

But Dr Robinson explained this is becoming broader.

“More recently, increased burnout rates have been found in business and corporate sectors,” she said. “Unrelenting pressures to achieve, innovate and outperform, coupled with market competitiveness and pressures towards profitability are factors specific to the business setting that have all been found to be significantly associated with burnout within the business population.”

In Dr Basden’s experience, this type of workplace stress has been on the rise since Covid, caused by “the explosion of online activity” which means employers can access employees around the clock.

“If your company wants to make a meeting at 7pm nowadays, it’s easy,” she said.

“Everybody can log onto an online meeting, so the pressure is on trying to maintain separation between home and work.”

Family impact

The cost of bringing workplace stress and trauma home can also take a toll on family life.

“You see increases in irritability, fighting in marriages. We see kids coming in in distress and they say my parents have been arguing more or home isn’t the same,” she continued.

People are often not given time to recover from a traumatic event or intense stress, which further drives the increase in work-related trauma.

Ms Madeiros said: “Professions such as healthcare, mental health, emergency services, education and leadership roles all carry increased risk not just because of what people experience, but because of how long they are expected to function under pressure without the opportunity to fully process or switch off.”

In Bermuda, this can be exacerbated because the emotional impact of these roles can be more personal.

“Police, ambulance and fire services are often not attending anonymous scenes,” she said. “They may be responding to incidents involving people they know, or people connected to their wider networks.

“That blurring of professional and personal boundaries makes it much harder to mentally step away from what they’ve experienced.”

How to cope

A similar dynamic exists within the justice system, where court staff and jurors could be exposed to traumatic details, and police and witnesses may have to revisit traumatic events.

When Ms Madeiros asks firsts responders how they deal with traumatic events, the answer is frequently: “It’s part of the job.”

First responders usually have access to a critical response team who will speak to them after an incident, but, she warned: “Having someone initially talk to you about it doesn’t really help with the prolonged trauma of being exposed to a road fatality, stabbing or shooting.”

Latest research actually shows that talking about a traumatic event immediately afterwards can be detrimental.

“It moves the emotional memories from short-term into long-term memory, which increases the risk of PTSD (post-traumatic stress disorder),” Dr Basden said.

On the back of this research, the US military has disbanded their trauma processing immediately after an incident. Instead, they play a computer game like Tetris, which, she explained, “is disrupting that sort of progression from short-term into long-term memory.”

Flexibility is crucial in helping people process and recover from traumatic experiences.

“Some people need distraction,” she continued. “Other people, distraction is unhelpful and so they want to talk through it, so having things like the Employee Assistance Programme readily available.”

Often, however, employees aren’t aware of resources such as EAP.

There is also still a stigma associated with asking for help. To combat this, organisations should create an environment where mental health support is proactive, not reactive.

“Create a space so that the person doesn’t have to ask for help,” Dr Basden said.

An example could be a mental health hour once a month in which an expert presents on different coping mechanisms.

“That way, it’s automatic. I have to attend and I don’t have to feel like I’m having to ask for help,” she said.

“Positive management support and mentorship” within the workplace have also proved to be a “significant protective factor in combating burnout in corporate workers,” added Dr Robinson.

Therapists can guide patients through appropriate treatment, but there are also habits people can adopt to help them switch off between work and home.

“I walk in my door, I change my clothes, I centre myself,” Dr Basden said.

“I turn off my work phone, or I check my emails one last time and I’m done for the night.”

Writing down things you need to remember for the next day can also help.

“Being outside, being near water increases better mental health and we have it all around us,” Ms Madeiros added.

“Just 30 minutes of walking on one of our paths or beaches can really help distract and increase better mental health.”

The post Treating workplace trauma appeared first on RG Magazines.

Here in Bermuda, physical inactivity is a growing threat to public health, fueling high blood pressure, obesity, type 2 diabetes and a host of other non-communicable diseases.

The answer might seem simple – just get back in shape – but for many people over 50 this is easier said than done.

Often, it’s not a lack of awareness but a combination of factors holding them back, including lack of energy, time and the seeming enormity of the task.

But there is hope, said Lornelle Amory, owner of Longevity Athletics Bermuda.

Reclaiming your health and vitality does not require a complete life overhaul all at once – a small but strategic shift in mindset can be all it takes to start your journey toward improved health and wellness.

“In Bermuda, a lot of the problems people are experiencing are simply due to the fact that our lifestyle has changed and people are not moving their bodies as much as they used to,” Ms Amory said.

“When we don’t move our bodies, we burn fewer calories, which leads to increased weight gain, stiffness and high blood pressure, resulting in a feeling of lethargy. That, in turn, gives us a tendency to move even less.”

This sedentary lifestyle, combined with a poor diet, can also hasten the deterioration of our bones and joints, making us more prone to injury.

“We are always in a hurry in modern life, so we convince ourselves that we need to park right in front of each building we go into because we don’t have time to walk,” she said.

“And this sort of thinking can lead us down a path in which our bodies just get weaker and weaker.

“What most people miss is that they often wind up circling the block numerous times to get a spot close to the entrance, which can actually take more time than if they had parked further away and walked.

“To make matters worse, the frustration of hunting for that ideal spot just adds to the stress and pressure people experience.”

Shifting your mindset

Often, shifting your mindset is the first and largest hurdle.

In midlife, it’s common to experience both physical and psychological barriers when contemplating getting back in shape. People may feel embarrassed or tell themselves that change is too hard or it is simply too late.

“Attitude counts for a lot when it comes to fitness,” Ms Amory said. “If you are apathetic and tell yourself that there is little point in trying, it will be very hard to improve your situation.

“In Bermuda, we tend to normalise things like diabetes and obesity, but when we start to view our overall wellness as a time-management issue, everything becomes easier.

“Real change begins with an understanding of what the body truly needs as it ages and a willingness to start small.

“Instead of telling yourself that you don’t have time to go to the gym, simply look for small opportunities to move your body naturally throughout the day.”

Small changes that yield big benefits

Everyone is different when it comes to movement. Exercise does not have to be an all-or-nothing proposition, and it’s important to avoid comparing yourself to others, particularly in the beginning.

Trying to do too much too quickly can lead to frustration, burnout and injury. Instead, start with gentle movements and build your routine gradually as your confidence and stamina improve:

• If you work in an office, get up once an hour to walk around.
• Try standing during a morning briefing or conference call.
• Take the stairs instead of the elevator, or park at the far end of the lot.
• If you are at home, stretch regularly, especially if you spend a lot of time watching television, to alleviate stiffness.
• Go for a walk around the block to get fresh air or catch up with neighbours – start by going three times a week and gradually work your way up to a daily outing.
• Hold on to the back of a chair and do a few squats or stretches while the kettle is boiling to strengthen leg muscles.
• Play with your grandchildren or walk with them to the park.

Sustaining healthy habits for life

“Motivation comes and goes over the course of our lives and can even waver from one season to the next,” Ms Amory said.

“The trick is to build simple habits that are easy to maintain, even when you don’t feel like it.”

As you begin to increase your stamina, the goal is to combine activities that exercise your heart and lungs with those that strengthen your muscles and joints.

Walking on the beach a couple of times a week, for example, can be combined with light hand weights or chair exercises while you watch your favourite show.

“You don’t have to do the same things every week,” she said. “Going for a walk on the Railway Trail if you normally work out in the gym, or signing up for a class, may be just the change you need to keep you going.”

Progress over perfection

“Never forget that fitness is a journey in which you learn about yourself and your body, and small steps do add up to big things,” Ms Amory said. “It is never too late to start if you remember that consistency is the key.”

It’s not about transforming your life overnight – it’s about making small, daily choices to transform your future.

For more information visit www.longevityathleticsbda.studio

The post Move it or lose it appeared first on RG Magazines.

For most of us navigating the bodily changes that come with middle-age, the good news is that it’s never too late to change bad habits. But it is important to change them now because the consequences of not doing so could ruin your later life.

Dr Alice Wilkenfeld is an internal medicine physician and founder of Vesta Internal Medicine. She sat down with RG Best Health to explain what most middle-aged men and women experience, and how to prevent the most common health complaints from becoming debilitating, or worse.

Natural ageing

At some point between the age of 40 and 50, our bodies start to change. This can include muscle loss, slowing metabolism, reduced lung capacity, decreased kidney function, elevated blood sugar, increased blood pressure, hormonal changes, and issues with cholesterol.

“Every organ system in our body changes,” Dr Wilkenfeld said. “That’s natural ageing.”

Hormone changes

These affect men and women differently. Dr Wilkenfeld said women “go through this wild vacillation between 40 and 50, which is the perimenopause. One day, you feel fine, and the next day, you’re mad at everything.”

For men, it’s more subtle.

“Their testosterone will go down, but it doesn’t fluctuate like women’s hormones, it’s steady, she explained.

“When you think of men’s biology, producing sperm, it’s a constant thing, but women, we have to ovulate and that’s more cyclical and there’s more ups and downs of all the hormones, which is why there are a lot of changes like hot flushes.”

Cardiovascular risks

Cardiovascular disease is the number one killer of people over the age of 50 but, Dr Wilkenfeld warned, it tends to appear 10 years earlier in men.

One warning sign for men can be erectile difficulties.

“That’s a big canary in the coal mine that you could have cardiovascular disease, because the whole mechanism works via blood flow,” she said.

“It’s not just, ‘go take a little blue pill’. There may be something systemic going on.”

Going to your doctor regularly could help to prevent cardiovascular conditions.

“There are blood tests to look at different markers related to cholesterol. There are special scans that can be done called the coronary calcium score. It’s like a quick CT scan and there are algorithms that we use to put all those things together, and then look at your family history.

“There are things you can change, things you can’t. What you can’t change is your genetics. What you can change is your lifestyle.”

Lifestyle

According to the World Health Organisation, the leading causes of cardiovascular disease are unhealthy diet, lack of exercise, tobacco use and too much alcohol. In addition to this are “environmental risk factors” and genetic risks.

We can’t control our genetics or what’s in the air, but we can control how we look after our bodies and for this, Dr Wilkenfeld turned to the “six pillars of lifestyle medicine”.

These are nutrition, physical activity, restorative sleep, stress management, avoidance of risky substances and social connection.

• Nutrition

“Don’t eat fake food. Eat food that looks like what it is,” she advised. “You take it home, you chop it up, you cook it, or you eat it in a salad.”

If you do have to buy packaged food, read the ingredients first.

“If there’s something you can’t pronounce, you probably shouldn’t eat it.”

She recommended meat or fish in its natural form, along with an ideal goal of 30 different fruits and vegetables in a week.

“That means you put, for example, carrots and kidney beans and some different greens and some herbs, and then the next night, you have cauliflower with onion. If you use a lot of different things when you’re cooking, it can come up to that.”

That also includes foods like non-packaged oatmeal and whole grains. Essentially, half of your plate should come from plants.

Sugar should also be limited to a maximum of six teaspoons per day for women and nine for men.

• Physical activity

Exercise in your midlife years should be a regular combination of aerobic exercise and strength training. Per week, Dr Wilkenfeld recommended 150 minutes of moderate aerobic exercise such as walking, or 100 minutes of more intense exercise. A 15-minute walk after a meal is particularly beneficial because it helps blood sugar and metabolism.

She also recommended 40 minutes of strength training twice a week to maintain bone strength and muscle mass – but it has to be an effort.

“It should be that you can’t lift the weights more than six or seven times. Not just five-pound weights 100 times.”

• Restorative sleep

Seven to nine hours of sleep a night is ideal, which can be hard, but there are sleep facilities in Bermuda that can help.

“If you don’t sleep, your body can’t repair itself so that affects your health as well and then that leads to stress.”

• Stress management

The hardest pillar, in Dr Wilkenfeld’s opinion, is stress management because “you can’t make it go away”.

Asking for help, however, could enable you to deal with it. This could be from family, community or a therapist who can teach you how to navigate the issues successfully.

• Avoidance of risky substances

Smoking tobacco is a well-known carcinogen with links to a myriad of other fatal diseases, but smoking “anything” is also bad, especially vaping because “we don’t know what it’s going to do down the road.”

There is mixed advice out there about alcohol, but the WHO has declared that there is no safe amount of alcohol consumption as it has also been linked to a variety of cancers and can harm the heart and brain.

“Do I say you can’t have wine? No, just moderate,” but, “if you don’t drink now, don’t start.”

• Social connections

A sense of community is important, especially activities such as team sports, going to church or meeting up with friends.

“Whatever helps you have social connectivity,” she said. “That’s what keeps people going.”

How to change bad habits

Prevention is the key to everything.

Dr Wilkenfeld advised: “If you’re between early 40s to 60s, you have a chance to prevent permanent damage to your lungs or heart.”

You can do this by seeing your GP regularly and attending any recommended health screenings such as mammograms and prostate checks.

Then, it’s about embracing the six pillars of lifestyle medicine, although she admitted few of us can change everything all at once.

The most important ones are excessive drinking and smoking. Then, she said: “See what would be easiest to start with, pick one, and do a little bit.”

With exercise, for example, “start with 10 minutes, five days a week, then slowly increase it until it becomes more of a habit.”

“The thing of it is,” she laughed, “it’s everything that your grandmother told you. Get enough sleep, eat real food, eat fruits and vegetables, move your body around. Don’t overdo things. Don’t eat too much sugar, drink too much or smoke.”

The post Midlife check-in appeared first on RG Magazines.

It’s the third leading cause of death for females, but only number five on the list for males.

This is partly because strokes tend to be more lethal when they strike later in life, and women generally live longer than men; nearly half of the strokes in women happen after the age of 80.

But there are other factors, including:

• Postmenopausal changes such as high blood pressure, high cholesterol and diabetes all increase the risk of vascular diseases.
• Preeclampsia, a blood pressure disorder associated with pregnancy, can lead to haemorrhage or ischemic damage even years later.
• Problems with blood vessels in the brain, such as aneurysms, are more likely to affect women.
• Migraines with aura – recurring headaches often accompanied by visual flashes, blind spots or tingling, often brought on by hormonal fluctuations.
• High blood pressure can be brought on by hormonal changes due to pregnancy, birth control pills or falling oestrogen levels after menopause. Black women are at particular risk.
• Atrial fibrillation – rapid or irregular heartbeat – is more common in women because of hormonal reasons and their longevity.

A stroke happens when blood flow to part of the brain is blocked, or a vessel bursts, which starves the brain cells of oxygen.

It becomes fatal if the brain becomes completely deprived of oxygen and can no longer regulate bodily functions such as breathing or heart rate. It can also lead to facial drooping, arm weakness and speech difficulties; recovery can take weeks, months or years. Some patients face permanent disabilities.

Stroke is usually the first cardiovascular disease to appear in women – as opposed to men, for whom coronary heart disease is more common.

Symptoms can appear suddenly and are often mistaken for something else, so health experts use the acronym FAST:

• Face weakness: one side of your face falls and it is difficult to smile.
• Arm weakness: it’s difficult to lift both arms and keep them in place.
• Speech problems: you’re slurring your words
• Time to call 911.

Other symptoms include feeling weak or numb down one side of your body, blurred vision, loss of sight in an eye, confusion and memory loss, feeling dizzy, sick or nauseous.

Stroke care in Bermuda has improved since the Bermuda Hospitals Board’s Primary Stroke Care Centre established a partnership with Johns Hopkins International seven years ago.

Local doctors have focused on prevention and early treatment. More than 400 patients were treated for stroke in the past two years, many of whom received a new and effective clot-busting medication, while their medical history, blood count and imagery is also considered.

Women can reduce their chances of stroke by:

• Monitoring blood pressure. There are often no symptoms for hypertension, so get it checked out frequently.
• Adopt the Mediterranean diet of fruits, vegetables, whole grains and lean proteins. Reduce salt.
• Exercise regularly. Doctors recommend at least 2½ hours of moderate activity such as brisk walking per week.
• Quit smoking and drink alcohol in moderation.
• Monitor diabetes and high cholesterol.
• Reduce stress.
• Discuss any specific risk factors with your doctor, such as pregnancy, menopause or migraines with aura.

Sources for this article include Stroke Association UK, NHS, Harvard Health, Office on Women’s Health in the United States.

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