16-SLJ-057_tot-wom_pow-shot_8x11_o.pdf
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2/9/16
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CONTENT
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Move to the Beat of Your Own Drum Self Actualizing One Step at a Time
Working It Out At Work 5 Exercises You Can Do During Your Break Time at Work
Playa/Hyatt Committed to Employee Wellbeing in More Ways Than One
Sweet Nothings Financial Resolutions 5 Goals to Improve Your Financial Health in 2017
Balancing Act 5 Ways To Achieve Work-Life Balance
16
12
Cover Feature
Spotlight on the JPS Health & Wellness Programme
12
The best foods you need to know about
14
Spotlight on the JPS Health & Wellness Programme
16
Skin Deep
17
Superfoods
Our Friends
6 7 8 10
DIY Face Masks for Glowing Skin
Check One, Two… 6 Routine Screenings for Men’s Health
18
Our Friends Playa/Hyatt
7
LIFESTYLE TIPS
MOVE TO THE BEAT OF YOUR OWN DRUM Self Actualizing One Step at a Time
if you believe you can or you can’t, you are right 4
LIFESTYLE TIPS I was in the middle of a personal crisis when I received the opportunity
Rule 3.
you believe you can or you can’t, you are right”.
to write this piece. How was I going to be able to step away from the
Believe in your dreams, think big and persevere
walls crashing around me to dole out solid advice on how to self-
always through everything that will come your
actualize? Upon further consideration, I asked myself, would this not
way. Indeed, you can do all things through
absolutely be the time to re-group, re-centre and re-strategize? My
Christ who strengthens you.
mind and heart sent me a bolstering yes! When you find yourself in the valley of life, you can take the time to centre, look up at the mountain top on which you would like to be and plot out your
Rule 4.
should be your ultimate concern and is already
valley can be breathtaking as from there you can see in all its glory the
a full-time job, why then concern yourself with
beauty of your desired destination and the details of the trek required
trying to be someone else?
to get there. Where are the sinkholes (temptations of life), where are of your comfort zone to press on), and where will you have to cut
Rule 5.
life. Certainly, do listen to advice, but if your gut
the mix to progress along the path of self-actualization). There are
is vehemently in disagreement with the advice
five steps I would like to highlight for anyone seeking to productively
offered, follow your gut!
reflect and set goals towards self-actualization.
Rule 1.
Reflection. The first rule is that there are no set routes to self-actualization. Oprah was fired from her first reporting job at 23. Colonel Sanders was in career malaise when at age 65 he started the phenomenal food franchise, KFC. Be careful of the anxiety caused by the belief that there is a singular story to success. Pen your own story with the full knowledge that there are no failures in life, only lessons. Take time to quietly reflect on the lesson in each situation that did not work out as you had originally hoped so you can evolve in your understanding of the world and your role in it.
Rule 2.
Take calculated risks. Ships won’t sink if they are docked safely in shallow waters, but that’s not what ships were made to do. Having a healthy appetite for a measure of risk is the only way to grow and self-actualize.
Be careful of the advice you take. Many people will consider themselves the authority on your
through deep forest with a machete (you must apply sweat equity to
There are five steps I would like to highlight for anyone seeking to productively reflect and set goals towards self-actualization.
Don’t Compare. Comparison to others depletes your energy. Trying daily to be the best you
individual plan for getting there. Indeed, the perspective from the
the rivers to be swum across (times when you must steer clearly out
Believe. As simply stated by Henry Ford, “if
Bringing it all together productive reflection must take place in quiet spaces which are free of distractions. You also want to have pre-defined outcomes for your reflection so you will know when you would have achieved success. Setting goals for the future should work from the future back to the present. You know that dream you have for your life that would represent the best-case scenario? Lock into that and then ask yourself where would you be in 10 years if you realize that dream? Then work backwards to where you’d have to be in 5, 3, 1 and then half of a year to be on that path. Be stubborn on vision and flexible on journey! (Noramay Cadena).
Credentials of Author: Ayanna T. Samuels is a Health and Wellness Advisor who aids clients interested in achieving a healthy weight and lifestyle. She is also an Aerospace Engineer, Technology Policy Specialist and an award winning International Bodybuilding and Fitness Competitor. She may be reached at ayanna.samuels@gmail.com. 5
YOUR HEALTH
The ‘stairmaster’ Going up or down a few floors for a meeting? Skip the elevator and take the stairs. That’ll surely get the blood pumping. You can even just walk or jog up and down a few flights of stairs for fun (seriously). Alternate between a walk and a light jog, or take two steps at a time to mix things up.
Chair dance If you routinely listen to music while you work, queue up some upbeat songs and shake a tailfeather right where you sit. If you’re able to actually get up and bust a move or two, go right ahead. Your coworkers might laugh, but your body will thank you for it.
The chair swivel This one is definitely fun! Sitting upright, feet
WORKING IT OUT AT WORK 5 Exercises You Can Do During Your Break Time at Work
hovering off the floor, hold the edge of your desk with your fingers and thumb. Take a deep breath, tighten the abdominal muscles and use your core to swivel the chair from side to side for 15 rounds. Another version is to position yourself at arm’s length from your desk and grasp the edge with your hands, then engage your core, raise your feet slightly off the ground, and pull with your arms, slowly rolling the chair forward until your chest touches the
We are firmly in the age of ‘sedentary work,’ where millions of workers spend
desk’s edge. Roll back by pushing away, with
the majority of their days in a cubicle, glued to a chair and tethered to their
the feet still raised. Repeat 15 times.
computers. Statistics indicate that the average office worker spends about 80,000 hours seated during the course of his working life. Research has
The wall sit
shown that too much sitting for long stretches of time can be detrimental
Wall sits are great for building strength and
to your health, regardless of how much time you spend at the gym before or
endurance. Stand with your back against the
after work hours.
wall, bend your knees and slide your back down the wall until your thighs are parallel
It’s important that you get up and move your body for a few minutes every
to the floor. Hold for 30-60 seconds, or even
hour. If you are one of the ‘desk potatoes,’ here are five simple exercises you
longer - if you can.
can do: 6
OUR FRIENDS
PLAYA/HYATT COMMITTED TO EMPLOYEE WELLBEING IN MORE WAYS THAN ONE One of the guiding philosophies of Playa Hall Jamaican Resort
of October, Playa/Hyatt hosted a breast
Limited, which owns and operates the Hyatt Ziva Rose Hall
cancer awareness clinic, which gave female
and Hyatt Zilara Rose Hall properties, is that their employees
staff members the opportunity to do breast exams right on
are their most important resources; therefore, taking good
property. Prostate Cancer screenings were also offered to males
care of them ensures that they will, in turn, take good care of
on property by a consultant urologist who was brought in.
their guests. The company demonstrates this commitment to employee wellbeing in several ways, including embarking on a
The Playa/Hyatt team is also committed to giving back, and
year-long programme of health and wellness for 2016.
several of these initiatives help staff members to stay fit and healthy. They participate in Playa Green activities, which takes
In May they hosted a holistic health fair, focusing on physical
them into the surrounding communities and helping to clean
health, mental health, financial health and educational health.
up and beautify the environment, and the company-sponsored
Employees were able to meet with representatives from banks,
Granville All Age 404 outreach project, which involves school
educational institutions, doctors, fitness instructors and
beautification and engaging in physical activity with students.
aestheticians at the day-long event. The company has also coordinated their health and wellness Playa/Hyatt has a number of on-property programmes
goals with their support of various local initiatives. For
geared towards keeping staff members healthy. These include
example, sixty-two employees participated in the annual
interdepartmental netball, volleyball and football competitions,
Mobay Fun Run in May, which helped to provide tuition fees
and an annual sports day. Several staff members recently
for university students of Montego Bay. They also participated
completed the ‘Biggest Loser’ weight loss competition, which
in the Guardian Fun Run that supports the University of the
set departments against each other to see which would record
West Indies and Cornwall Regional Hospitals; and JN Heroes
the highest percentage weight loss over a six-month period. In
Fun Run in October on Heroes Day, with fifty persons moving
the end, it was the team from the engineering department that
through Falmouth, Trelawny in support of the communities,
took the title, with loss of a total of 36 pounds. One engineer
being active, rubbing shoulders with the likes of Usain Bolt, and
lost 17 pounds all by himself. Additionally, during the month
raising funds for Victim Support.. 7
YOUR HEALTH
SWEET NOTHINGS By Danielle Thompson
The love affair that most of us have with sugar is dating back thousands of years. It is one of the most craved and feared substances to date. Let’s explore the facts of a sweet substance that is the center of many a love triangle. Sugar is a class of carbohydrate, a natural substance found in
Fruits and vegetables provide the essential nutrients that are
plants and animals. Sugar is a key element needed by our bodies
necessary for good health, when consumed in their whole form
to thrive and survive but not all sugars are created equally! There
they help to regulate the entrance of sugar into the bloodstream
are natural and processed sugars. Think bananas, carrots, sugar
as they are rich in phytonutrients and antioxidants, high in
cane vs high fructose corn syrup and aspartame products such
fiber, water, and enzymes. Comparatively, the added sugars are
as donuts, cereals, and sodas. Our bodies pretty much process
empty calories which when had in excess are linked to many
all sugars the same - they are broken down (metabolized) and
diseases such as obesity, diabetes, heart disease and cancer.
then absorbed from the intestines into the bloodstream where they then travel to the cells to provide the energy needed for cellular function. 8
YOUR HEALTH
Sugar Substitutes
the energy and health drinks. To keep track and measure our daily intake will require
Raw Honey: Good for you on the inside
us to create a food journal; whether it is a little diary or an app like My Fitness Pal, it is
and out; soothing sore throats, treating
critical and very surprising to see what it is we are eating without even thinking twice.
minor skin wounds, moisturizing hair and skin as it is anti-fungal, anti-bacterial
The first step is to become aware of how much sugar you are consuming, the types of
and rich in gut friendly bacteria and
sugars, and the required amount for your body according to dietary guidelines.
antioxidants.
Sugar intake varies by age, gender, activity levels, and body size with health related issues playing a major role in the amounts to be consumed.
Dates & Raisins: A little goes a long way with this fibrous natural sweetener; great for relieving constipation while also being rich in iron, potassium, magnesium and the micronutrient boron which helps the
For reference: It is recommended by the American Heart Association not to consume more than 6 teaspoons (women) to 9 teaspoons (men) of added sugars per day. One (1) Teaspoon of sugar is equal to four (4) grams of sugar, which has a total of 16
body to absorb calcium.
calories.
Organic Stevia: A zero calorie sweetener
Monitoring Your Sugar Intake
extracted from the medicinal herb Stevia.
•
Stevia is a member of the sunflower family
listed on the Nutrition Facts panel. It will let you know how much one serving of
and is used in many South American
the food item is and how many servings are in the container. All of the information
countries to treat heartburn, nausea and
listed in the Nutrition Facts panel is based off of one serving, so if there are
indigestion.
multiple servings per container you will have to multiply accordingly to have a real idea of what is in that entire package of food.
Molasses: Contains minerals such as iron, calcium, magnesium, vitamin B6,
Read Your labels – The serving size should be the first piece of information
•
Look at the Total Carbohydrates – Total carbohydrates is one of the main,
and selenium. Molasses is digested more
bolded headings on the Nutrition Facts panel. Note that the higher the sugar
slowly which may help to stabilise blood
quantity in the food is, the higher total carbohydrate content will be. The total
sugar levels.
carbohydrates includes the sugar, fibre and starch which are not listed on the label. Here, it is beneficial to remember the higher the fiber content, the slower
Natural fruit juice contains vitamins and minerals while also adding sweetness and flavor to our foods. As the fibre has
the sugar absorption. •
Pay Attention to the Processed Sugar Sources – High fructose corn syrup,
been removed in the case of juiced fruits
Aspartame, Agave syrup, Inverted sugar, Dehydrated cane juice, Malt sugar, Sorbitol etc. You may be consuming more non beneficial processed sugars than
one must remember that the sugar in
you realize.
the fruits will be absorbed faster into the bloodstream than if the fruit is eaten in its whole (fibre rich) form which would
•
Become choosy – For those who want to reduce their sugar intake by making foods from recipes that are lower in sugar or when using natural sweeteners as
slow down the rate of absorption into the
ingredients it is important to still be mindful of the amounts being added even
body.
though it may be from a natural source. Eating a balanced diet which consists of Protein, Healthy Fats and Carbohydrates along with adequate amounts of water is
How to Measure Your Sugar Intake There are many sugars hiding in our
key. Matching your activity levels, age and health and fitness goals while engaging in regular exercise and cultivating a positive mindset centered around good health will ensure that you enjoy and maintain a healthy, active, and fulfilling lifestyle!
everyday foods such as our morning cup of coffee, our ketchup, sauces and even 9
FINANCIAL FITNESS
FINANCIAL RESOLUTIONS 5 Goals to Improve Your Financial Health in 2017
2016 is over and it’s time to reflect and look ahead and ensure we make 2017 even better.
step by step. If you owe significant amounts of money, it would be best to speak to an advisor at your bank or credit union to help you work
Many people use this time to make resolutions,
out payment plans so that you can work on honouring your debts but still
or write down concrete goals that they want to
have enough money to live on between paycheques.
achieve in the new year. Financial goals are always part of the mix, but many of us tend to
3. Building an emergency savings fund
fall short in reaching them because we don’t get
We’ve all been told since childhood how important it is to save for a rainy
specific enough, so we might not even know the
day. However, many of us never get around to that as we’re living from
right steps to take in making them reality. Let’s
paycheque to paycheque and are drowning in debt. But no matter how
look at five major financial goals and how you
small your salary is, it’s imperative to tuck a little something away - and
can achieve them. Most of these may take longer
not under your mattress. One tip is to open a secondary savings account.
than a year to achieve, but it’s important to get
Speak to an advisor at your bank about your needs to find the right fit, and
started.
forego the debit card to reduce the temptation to dip into that account in a temporary bind.
1. Creating multiple income streams This should be your number one financial goal as
4. Securing your child’s future
it is one of the best ways to help you meet all the
It’s important to have your current or future children in mind in your
other ones we’ll look at below. Do you have a talent
financial planning. For one, babies and children cost money - just keeping
that can bring in some extra cash on a regular basis?
them fed and clothed is extremely expensive. Then you have to think about
Maybe you can start a side business, while keeping
their education. Some basic, primary and high schools might be tuition-
your regular nine-to-five. Even one additional income
free, but there are still other expenses to consider. And don’t forget about
stream gives you some breathing room as you can
college. Nothing free about that. Having enough money saved up can
funnel it into your rainy day, retirement or kids’
help prevent Junior from incurring a massive student loan debt, so plan
college funds, or channel it to clearing your debts.
wisely. Speak to your financial representative for sound advice and the right savings and/or investment plan.
2. Getting out of debt Most of us are carrying around some amount of debt,
5. Planning for retirement
whether it’s a student loan, car loan, mortgages,
Some financial experts suggest that you actually start socking money away
unpaid credit card bills or that lump sum you
from day one - your first paycheque. If you missed this boat, as most people
borrowed to help you out in an emergency. If this is
probably have, it’s not too late. You can start retirement planning right
one of your financial goals, the first thing you need
now. Most financial institutions have savings plans dedicated to retirement
to do is figure out just how much money you owe,
planning, or you can find out about investment options.
then look at how you’re going to tackle the problem
10
LIFESTYLE TIPS
Much has been written about the seemingly mythical idea of balancing the demands of a home life and career. Some experts
believe it
is possible to attain this balance, while some argue that you should forget about it. Work-life balance is especially hard to achieve in today’s ultra-connected world, where everyone is always ‘on’ - at least always tethered to the smartphones and tablets. There may be no such thing as a perfect balance between the two areas of life, but steps can be taken to ensure that you are able to work hard, be there for your family and even find a little time for yourself in the mix.
12
LIFESTYLE TIPS
FIND OUT HOW FLEXIBLE YOUR WORKPLACE IS What is your company’s policy on working from home or flexi-time? If you’ve already proven yourself to be a valuable part of the team, negotiate an arrangement that lets you work from home a few days per week, or select the time frame that works best for your needs.
SET SOME BOUNDARIES WITH YOUR EMPLOYER Do you have to leave the office at 4:30 so you can get home to make dinner for your children? Are weekends absolutely off limits for working? Be 100 per cent clear on those needs with your employer and do not deviate; otherwise, you will find yourself still at the office after 6 o’clock, or keep getting those ‘emergency’ calls on Saturday morning when you’re supposed to be taking your children to swim class or Sunday afternoons fresh out of church, robbing you of quality family time.
‘NO’ IS NOT A BAD WORD Just as you’re not supposed to fill your dinner plate with so much food that it’ll give you a stomachache if you eat it all, do not fill up your work plate with a bunch of extra responsibilities. You have a certain number of tasks to get through each day, and while it’s important to be flexible and helpful, do not allow yourself to become the office workhorse. A firm but respectful ‘no’ is your friend.
MANAGE YOUR TIME WELL At work, make a list of your tasks for the day, putting the important things at the top. Resist the temptation to get lost in office chatter, shut out distractions, and get down to business, checking off each task as it is completed. Avoid working through lunch - that is your time. You may have a few tasks left over at the end of the day, but since you’ve already taken care of the big ones, you can prioritize those the next day. Get out of the office and go about your personal life.
DISCONNECT AND DISENGAGE Make it a rule to put the phone down when you are at home with your family or out with your friends. Be present with your spouse and children, not just there in body. Give them the same level of attention you expend at work. Prioritize some ‘me time’ every week, whether it’s to catch up on your shows or play some basketball with your friends or get a manicure/pedicure at the day spa. If you’re burnt out, you won’t be able to offer your best at work or to those you love. 13
FEEL GOOD FOOD
SUPERFOODS The best foods you need to know about
Capitalise on valuable nutrients by adding some superfoods to your juices and smoothies. ‘Superfoods’ have been all the rage for the past five years
Here are the top six superfoods I used in my freshly made juices and smoothies for additional nutrients, phytonutrients, fibre, fats and more:
or so. But what exactly are superfoods? They are nutrientrich foods loaded with antioxidants, vitamins, minerals, and
Spirulina
polyphenols. People who are regular consumers of superfoods
This blue-green algae is high in protein with
have associated them with being highly effective in reducing
approximately three to nine grams of protein
chronic diseases, leading to a prolonged, healthier and more
per five to 15g serving. Two teaspoons also offer three mg of
wholesome life.
iron, which accounts for approximately 22 per cent of your daily requirements. Spirulina also contains omega-3 and omega-6
The unique biological active compounds found in these
fatty acids, B vitamins, vitamin E, vitamin K, beta carotene, zinc,
superfoods provide powerful health benefits relative to
copper, iron, and trace minerals. Spirulina can aid in relieving
their caloric content. As a serial juicer and smoothie maker,
symptoms of allergies as it blocks histamine production. It also
superfoods are a staple in my pantry. I’m a big believer in getting
aids in the removal of heavy metals from the body due to the
my required intake of fruits and vegetable in any form that I can,
fact that it acts like a sponge for toxins. It also helps to improve
and juicing and blending helps me to do this, especially with
immunity.
fruits and vegetables that I’m not particular fond of. 14
FEEL GOOD FOOD
Chia seeds
Acai
Chia means “strength” in the Mayan language.
These deep purple berries are loaded with
These small seeds are high in fibre, which helps to keep you full.
flavonoids, antioxidants which help with cognitive function.
It is also an excellent source of omega-3 and omega-6 fatty acids.
Acai possesses an abundance of healthy monounsaturated
They can control your blood sugar levels, prevent blood clots,
and polyunsaturated fatty acids, protein, fibre among other
reduce high blood pressure, reduce inflammation, improve your
nutrients. It is also associated with improved eye health, healthy
digestion, and give you energy. Chia seeds also promote bone
skin, increased energy, improved fertility and liver detoxification.
health due to its calcium, manganese and phosphorus content.
It can be had as berries, or in the powdered format.
Additionally, one serving of chia seed contain about five grams Cacao
of protein.
This ‘Mayan Food of The Gods’ is considered to Flaxseed
be a protective, feel-good food for heart health,
Flaxseed are the the richest source of plant-
with more magnesium, potassium, iron, fibre and antioxidants
based omega-3 fatty acids. It also well known for it’s high
than one serving of spinach. Cacao is one of the top whole
fibre content, and is low in calories like almost all superfoods.
food sources of magnesium. An extremely important mineral
Flaxseed promotes digestive health and has proven to be potent
that many people are deficient in, magnesium supports the
at fighting breast, prostate, ovarian and colon cancers. It also
cardiovascular system, brain, muscles, bones, and digestive
contains lignans, which are unique fibre-related polyphenols
system. It is also concluded that no other food in the world
that provide the body with antioxidant benefits for anti-aging,
contains a higher concentration of antioxidants than cacao. It’s
hormone balance and cellular health. Lignans are also known
rich in vitamin C, which is vital for good health.
for their antiviral and antibacterial properties. Meisha-Gay Mattis a certified Integrative Nutrition Health Hemp
Coach. If you want to know more adding superfoods to you
Hemp is one of a vegan’s key sources of protein,
juices and smoothies, she will be hosting an upcoming series
with 20 amino acids including the nine essential amino acids
of Juicing & Blending Workshops this February.
that the human body is incapable of producing on its own. Hemp also contains an abundance of branched-chain amino acids (BCAA) that play a critical role in the repair of muscles after a workout. Hemp protein provides all the benefits one would get from other sources of protein, such as craving reduction, decreased chance of osteoporosis and building lean muscle mass. It is considered the safest plant-based protein and is easily digested, high in fibre and can help to naturally lower blood pressure, reduce LDL cholesterol, raise HDL cholesterol, improve triglycerides and boost immunity.
@ourbodhi meisha@ourbodhi.com
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OUR FRIENDS
SPOTLIGHT ON THE JPS
HEALTH & WELLNESS PROGRAMME The Jamaica Public Service Company’s (JPS)
The programme features a number of benefits and initiatives, including
Health and Wellness Programme was designed
once monthly Wellness Wednesdays, which focuses on:
to put the energy provider on par with leading
•
Stress management (mental and psychological wellness)
fortune 500 companies in the United States.
•
Investment and money management (financial wellness)
This means that each offering and initiative
•
Sagicor coverage (medical wellness)
is intended to promote a culture of health and
•
Food Mood (nutritional wellness)
wellness throughout the company, which has
•
Fit For You (physical wellness)
several branches across the island.
•
Life coaching (social and emotional wellness)
•
Learning Time (vocational and intellectual wellness)
•
Prevention not Cure (medical wellness)
The JPS Health and Wellness Programme has two major aims: to boost staff morale, since a happy staff tends to be more productive, and
There are also a number of special events and quarterly competitions,
to assist in reducing the utilization of medical
including:
health insurance. It has already reaped benefits
•
Medical screenings
in both areas as there has been a 22.5 per cent
•
Renewables Wellness Adventure (a warrior challenge where regions compete against each other)
increase in the enrollment in the wellness
•
Word Power Spelling Bee Competition
programme, and a corresponding three per cent
•
Wellness Week
dip in the utilization of medical health insurance
•
Sports Day and Wellness Expo
since 2014.
•
Health & Wellness Roadshow
•
Wellness Hikes
•
Cize It Up (exercise sessions)
Approximately 1,700 staff members of varied ages - 70 per cent male - participate in the Health and Wellness Programme, with 79 per cent
JPS also opened the Twickenham Park Wellness Centre in St. Catherine in 2015.
taking part in three or more initiatives. Activities
The 900-sq ft. multi-sport facility consists of a gym, football field complete
are incentivized, and many staff members work
with irrigation and perimeter lights, jogging trail and netball court. The facility,
towards end-of-year prizes for Health & Wellness
made entirely from used poles, is managed by a team from the company’s
Champion, Health and Wellness Manager of the
Twickenham Park location. JPS has implemented an Active Meeting Room -
Year, and Top Participating Location.
similar to those at Fortune 500 companies like Google - which feature gym equipment instead of the traditional table and chairs, to break up the sedentary lifestyle of office life.
16
SKIN DEEP
LIFESTYLE TIPS
DIY Face Masks for Glowing Skin by Princess ‘Kayfia’ Meggoe
Let’s Face it. Skincare can be expensive. From
pay a small inheritance. Glamglow, a popular
½ tbsp lemon juice ½ tbsp baking soda 1 tbsp honey Mix ingredients until smooth then apply to face and rinse off after 15 minutes. Do not scrub.
brightening skin mask will cost you $8,970 for 1.7
*When using lemon juice make sure it’s completely washed
ounce jar. Guerlain repairing honey gel mask will
off before you go into the sun to avoid a chemical burn and do not get it in your eyes.
cleansers to moisturizers, it seems that in order to get that flawless, glowing skin you need to
cost a whopping $19,500. Skincare does not have to be this expensive. There are many natural face masks you can do right at home that will cost you way less.
Calming Mask for Sensitive skin This mask is well treated for dry, sensitive and pigmented skin.
Dermatologist Dr. Doris Day, author of ‘Forget the Facelift’ advises that in a pinch you have many ingredients that can be used at home. Everyday substances like aloe vera, yogurt, honey and olive oil have been used in skincare for ages, so why not
½ cup cucumbers 1 tbsp milk 1 tbsp honey Puree cucumbers and mix well with milk and honey. Apply the mixture to face and leave on for 15 minutes before rinsing with cool water.
ditch the pricey products and Do It Yourself?
Skin Damage Reversal Mask Here are 5 DIY face masks for you to try: *Please remember that everyone has a different
Green tea is one of the most powerful antioxidants, so it’s going to help reduce acne and skin damage.
if there is any allergic reaction.
1 tbsp Matcha Green Tea Powder ½ Tsp Coconut Oil ½ Tsp Water Mix ingredients until it becomes a smooth paste. Apply to face and rinse after 15 minutes.
Mild Hydrating Mask
*Coconut oil can be irritating for some but great for others. This mask definitely requires a patch test before application.
skin type so to prevent irritation on your face, test a small patch of your skin and wait 24 hours to see
This mask will help to manage breakouts and moisturizes skin. ½ cup raw ground oatmeal ½ cup water ½ cup milk 1 tbsp honey
Combine ingredients in a small saucepan and cook over medium heat for 5 minutes. Let cool and apply to face. Rinse off after 5 minutes and pat dry.
Breakout Targeting Mask
Ultimate Skin Repair Mask Aloe is great for treating wounds and skin irritants. It has wonderful anti-inflammatory properties so it relieves pain associated with burns. ½ cup Aloe Vera Squeeze the juice from the plant after washing it thoroughly with running water. Scrape the gel from the plant by cutting it in half and removing it from each piece. Mash the gel and apply to face for 15-20 minutes and rinse with warm water. This works well for oily skin as well.
This mask prevents breakouts, gets rid of excess sebum (oil buildup), unclogs pores, and gets rid of dirt and pollution.
*You may feel a slight tingle when first applied to skin.
17
YOUR HEALTH
CHECK ONE, TWO…
6 Routine Screenings for Men’s Health
We’ve heard it time and time again, especially as it relates to chronic
2. Colorectal Cancer
diseases, but it bears repeating: early detection can save your life. It
According to the American Cancer Society, colorectal
is important to stay up to date where your health is concerned. One
cancer is a disease in which abnormal cells in the colon
way to do that is with screening tests, which aim to detect diseases
or rectum divide uncontrollably, ultimately forming a
at an early stage, often before any symptoms become noticeable. If
malignant tumor. In the US, colorectal cancer is the third
potential risk factors can be identified early, they may be prevented
most common type of non-skin cancer in men, after
from becoming full blown problems.
prostate cancer and lung cancer. If you are under 50, you should be screened for colon cancer if you have a strong
Women tend to be more proactive in this regard, and it’s time for men to catch up. Here are six routine screenings men should put in their schedules:
family history of colon cancer, polyps, or inflammatory bowel disease. If you are between 50 and 75, you should be screened for colorectal cancer. There are several screening tests available, including:
1. Blood Pressure
•
A stool occult (hidden) blood test done every year
Hypertension or high blood pressure is one of the leading causes
•
Flexible sigmoidoscopy every five years, along with a
of death in Jamaica. The 2014 Burden of Hypertension Report by Dr Rainford Wilks showed that some 400,000 men were affected
stool occult blood test every three years •
Colonoscopy every 10 years. You may need a
by the disease. Risk of hypertension begins to climb when men hit
colonoscopy more often if you have risk factors for
45, and black men tend to develop the disease earlier. According to
colon cancer, such as ulcerative colitis, a personal
the American Heart Association, this is one of the most important
or family history of colorectal cancer, or a history of
screenings because hypertension usually has no symptoms, so it
colorectal adenomas.
can’t be detected without being measured. It is recommended that men aged 40-64 have their blood pressure checked every two years.
3. Prostate Cancer
If the top number (systolic) is between 120 and 139 or the bottom
Prostate cancer is the most prevalent of all types of the
number (diastolic) is between 80 and 89 mm Hg, they should have
disease in Jamaica, and is the leading cause of cancer-
it checked every year.
related deaths. In fact, one report suggested that Jamaica
18
YOUR HEALTH
Diabetes is a leading cause of heart and blood vessel disease in Jamaica. 5. Cholesterol High cholesterol is dangerous as it can cause thick, hard plaque to build up and clog your arteries. has the highest incidence rate of prostate cancer in the world, with an age-
Reduced blood flow can lead to a stroke or heart
standardised rate of 304/100,000 per year.
attack. It doesn’t have any symptoms, so most people never know they have it until it’s too late. That’s why
Men should begin prostate cancer screenings at the age of 50, and do so
it’s important to get screened. If you are 35 or older,
annually. Screening may begin at a younger age for those at higher risk,
you should be checked every five years. If you already
such as being of African descent or having a family history of prostate
have high cholesterol, or conditions such as diabetes,
cancer.
heart disease or kidney problems, you may need to be checked more often. Some men should consider
4. Diabetes
getting on an aspirin regimen to prevent heart attacks.
Diabetes is a leading cause of heart and blood vessel disease in Jamaica.
Discuss it with your doctor.
In 2003, it was listed by the Statistical Institute of Jamaica (Statin) as the
6. Eye Exams
director of the University Diabetes Outreach Programme, has also said
Ensure that you go for comprehensive eye exams
that diabetes is the second leading cause of loss of limbs in the Caribbean,
rather than just vision testing, as your eye doctor will
following car accidents. But the scariest statistic of all is this: about 53,706
do much more than determine your prescription for
Jamaicans do not know they have diabetes (diGJamaica.com).
eyeglasses or contact lenses. He or she will also check your eyes for common eye diseases such as glaucoma,
If you are 45 or older, you should be screened every three years. According
assess how your eyes work together, and evaluate
to a 2011 BBC News report, men are at greater risk of developing type
them as an indicator of overall health. Conditions such
2 diabetes than women because they are “biologically more susceptible
as high blood pressure, diabetes and high cholesterol
and need to gain far less weight than women.” Obviously, obesity is a
can be detected during comprehensive eye exams.
major risk factor, so if you are overweight, ask your doctor if you should
You should have an eye exam every two to four years
be screened at a younger age; same if your blood pressure is above 135/80
between ages 40 to 54, and every one to three years
mm Hg, or you have other risk factors such as family history, hypertension
ages 55 to 64. Your doctor might recommend more
and race (people of African, Asian and Hispanic descent are particularly
frequent eye exams if you have vision problems or
susceptible).
glaucoma risk. 19
All testing schedules from the US National Library of Medicine
second leading cause of death in the country. Professor Errol Morrison,