Cardiac Clinic Botswana

13/10/2026

Did you know that resistance training/lifting weights is good for all woman, of any age, even up to 90+.

13/10/2026

Want To Improve Your Well-Being? Try These Steps

Following through on the right resolutions about your health and lifestyle choices doesn’t have to be difficult, especially if you have a firm idea of areas you want to improve, and remember that small, gradual steps typically have better results than cold-turkey or all-or-nothing approaches. Your health and lifestyle goals should be more about creating lifelong habits and not 30-day miracles, pace yourself for long-term success.

Take some time today to consider areas of your life you would like to improve. You may want to be healthier, more generous, less stressed, or just more optimistic. Once you determine your goals, create a timeline and attach some simple steps to get there.

Consider your strengths and how they can help you on your path, as well as your weaknesses and ways you can work around and with them. Also consider sharing your goals with a close friend or loved one and ask them to check in with you regarding your progress. Voicing a realistic goal, creating accountability partners and implementing small steps to begin can help secure greater success.

If, during your progress, you take a step backward, use it as a learning opportunity! Keep looking forward and try to understand what led to the misstep in an effort to learn for next time. Most goals are reached with both good and bad days playing a part!

13/10/2026

What Is Better For Your Body – Walking Or Running?

On the face of it, you might figure that when covering the same distance – say, a kilometre – you would burn the same number of calories whether you walk or run. After all, while walking is less strenuous, it takes longer for a walker to cover the distance.

But running requires much more effort than walking – you’re actually jumping from one foot to the other as you propel yourself forward, a major muscular undertaking. Bottom line: running burns 50 percent more calories than walking over any given distance, even though running takes less time.

Still, I think walking is the best exercise choice for most of us, particularly as we get older. Walking may not burn as many calories as running, but it offers the great advantage of being a practical substitute to driving for short trips, since you can do it in street clothes, and you don’t typically arrive in need of a shower. Further, it requires no skill or practice. Everyone knows how to do it, and the only equipment you need is a good pair of shoes. You can walk outdoors or indoors (in shopping malls, for example). It is the safest exercise option of all, with the least chance of injury.

The key to making walking pay off is to do it briskly. Aerobic walking cannot be casual or intermittent. Keep at it until you can walk about three km in forty-five minutes and aim for an exertion level that elevates heart rate, but still allows you to speak full sentences. Doing this at least five times a week is one of the best moves you can make for a lifetime of health.

13/10/2026

Lifestyle Measures May Curb Diabetes; Strength Training For Women

Researchers have now identified over 500 genetic variants that increase the risk of developing type 2 diabetes, but lifestyle influences, including being overweight, low dietary fibre, high saturated fat intake, and lack of exercise also play significant roles. The T2D-GENE Trial, a three-year study conducted in Finland involving nearly 1,000 men aged 50 to 75 with elevated fasting glucose, explored whether lifestyle changes could prevent type 2 diabetes, even in those with a high genetic risk.

Participants were divided into two groups: a lifestyle intervention group and a control group. The intervention group received guidance on health-promoting habits through group meetings and a web portal. The study found that lifestyle changes, such as improved diet quality and increased physical activity, significantly reduced the risk of developing type 2 diabetes —regardless of genetic risk. These results highlight the effectiveness of lifestyle modifications in preventing the disease, say the study’s authors.

13/10/2026

Simple Steps To Achieving A Healthy Weight

We all know the general “secret” of successful weight loss: Eat less and exercise more. It’s not always easy, but by adopting healthy eating habits and a regular exercise routine, you are sure to lose weight without depriving yourself of nourishing, satisfying food. And if you continue those good habits after you reach your goal, you will have an excellent chance of maintaining your desired weight. Also know that the body will try to work against you during this journey. Be sure to expect and embrace the plateaus and stay the course, don’t let them lead you to becoming more intense in a way that compromises your long-term success.

Here are some tips for successful weight loss:

1. Avoid artificial sweeteners and synthetic fat substitutes (especially hydrogenated oils). Even though these sweetenters are non-caloric, their potential negative impact on your health and metabolism makes the downside more of a health risk. They are generally unhealthy and move you further from developing good eating habits.
2. Dietary supplements or “fat-burning herbs” are usually just stimulants – don’t rely on them. The kilos will surely return once you’ve stopped taking them and you will put your heart and blood pressure at risk.
3. Build lean body mass. Do not skimp on your protein intake and combining that with strength training burns excess calories and influences the way your brain regulates hunger, making you less susceptible to food cravings. Try lifting weights that are slightly heavier than you are used to six to eight times for a set or two, to challenge your muscles. If you are short on time focus on the largest muscle groups like legs, glutes and your back.
4. Kick up your heels. Dancing is another great way to expend calories – an hour of fast-paced dancing can burn 400-500 calories, plus it’s fun!
5. Pay attention to the mental and spiritual aspects of weight control. Use relaxation exercises, instead of food, to combat anxiety. It is also essential to sleep well, be sure to factor in a full 8 hours a night for optimal recovery.
6. Avoid late-night eating. The snack foods we consume when sitting in front of the television or to curb a craving tend to be heavy on processed carbs and inflammatory fats. Plan your dinner at a time that does not leave you hungry before bed, and if you must snack, opt for a piece of fruit or a handful of almonds.
7. As you lose the weight, don’t become too impatient to reach your goal. You may be dissatisfied with your body but remind yourself that it is beautiful just the same. Remember, a better goal to strive for is health, with weight loss being a great side benefit.

13/10/2026

Food & Breast Cancer: What To Eat, What To Avoid

Diet and nutrition can play a significant role in the chances of developing breast cancer, especially if you have a family history of the disease. Keep the following in mind when it comes to diet and breast cancer.

Unhealthy dietary tactics:

1. Excess sugar and processed foods. It’s a top recommendation for protection for all cancers but particularly breast cancer. Limit a move to the non-caloric or artificial diet sweeteners as well. Focus on whole foods and moderate sweetness from natural sources like raw honey.
2. Eating too much fat. Keep your dietary fat content moderate – below 25 percent of your daily calories is ideal.
3. Consuming polyunsaturated omega-6 fats (including many vegetable oils), and hydrogenated oils (margarines and vegetable shortenings) can all increase cancer risks as they are inflammatory. 4. Minimize consumption of all sources, most of which come from processed and packaged foods as well as most mayonnaise-based foods and dressings.
5. Drinking alcohol. Even in modest amounts, alcohol consumption is associated with an increased risk of breast cancer. Opt for sparkling water “mocktails” with a splash of real squeezed fruit.

Dietary tactics to follow:

1. Use healthy fats: Monounsaturated fats found in a high quality, extra virgin olive oil, and polyunsaturated omega-3 fats from freshly ground flaxseed and oily fish such as sardines may help reduce your risk of developing breast cancer.

2. Eat more fruits and vegetables! Especially cruciferous vegetables such as broccoli and cauliflower, which contain many different cancer-protective phytonutrients. If you have never oven roasted them after tossing in olive oil and a bit sea salt, you are missing out. Cruciferous veggies should be a daily habit for you, so seek varieties of preparation to keep things interesting.

26/09/2026

7 Reasons To Consider A Meditation Practice

Meditation is simply directed concentration and involves learning to focus your awareness and direct it toward something specific: your breath, a phrase or word repeated silently, a memorized inspirational passage, or an image in the mind’s eye. The benefits of meditation are numerous, and include:

Helping lower blood pressure
Decreasing heart and respiratory rates
Increasing blood flow
Enhancing immune function
Reducing perception of pain and relieving chronic pain due to arthritis and other disorders
Maintaining level mood
Bringing awareness and mindfulness to everyday aspects of life

A simple form of meditation that can be practiced by anyone is to walk or sit quietly in a natural setting and allow your thoughts and sensations to occur; observing them without judgment.

26/09/2026

High Fat, High Anxiety?

Research from the University of Colorado Boulder suggests that turning to fatty foods may increase anxiety — at least in rats. Half of the rats in the study were fed a standard diet of about 11 percent fat for nine weeks; the others were given a high-fat diet of 45 percent fat.

The study found that high-fat diets were associated with altered gut bacteria, behavior changes, and changes in brain chemistry linked to anxiety. The animals on a high-fat diet gained weight and showed reduced gut bacterial diversity. They also had higher amounts of a type of bacteria called Firmicutes and less of Bacteroidetes — a scenario that has been associated with obesity. More research is needed to ascertain if these results have any correlation in humans.

26/09/2026

Are Your Hands As Clean As You Think?

Many people can be careless about washing their hands, which can lead to the spread of infection. Washing your hands is not only quick and cost-effective, but the best way to protect yourself and others from spreading germs. Wash your hands:

Before you pick up anything to eat
Before, during and after preparing food
After using the toilet, changing a baby’s diaper, or cleaning up a child who has used the toilet
After you blow your nose or sneeze
After touching garbage.

In addition, be extra sure to wash your hands before and after caring for someone who is sick and after touching pets, animal food or waste.

So, what’s the best way to wash your hands? Good old soap and water: work up a lather and scrub well, cleaning the backs of the hands, between the fingers and under the nails. Doing this should take about 20 seconds, or the length of time it takes to repeat the alphabet twice; afterwards rinse and dry on a clean towel or under an air dryer.

And skip the antibacterial soaps and gels for home use – in healthcare settings there is a need, but at home, there is no proven purpose for them, and they may be counterproductive by accelerating the development of resistance to antibiotics.

15/09/2026

https://youtu.be/EF8xOORlhyc

Prioritizing sleep is not a passive luxury—it is a critical, biolog...