Health&Fitness
TODAY
ISSUE NO. 7 • JUNE 2013
Get fit to the core with Jovan Things that make you go mmm The real cost of tobacco Small changes to get on the path to better heatlh
Pick pure fruit.
Pick pure goodness.
More fruit in a pack is just not possible
Happy Day from Raunch Fruit, family and nature Look out for our in-store promotions at supermarkets around Malta!
Contents
S
June 2013 INTERVIEW 3
bits. Jovan Reljic talks about getting into shape, but not just for looking good at the beach. Getting fit should be about getting stronger, having more stamina and flexibility not just looking pretty on the beach. In the heat of the summer workouts tend to be difficult. Carla Maree Vella gives you no excuses with some simple tips for turning a stroll by the sea into metabolic effect training. Matthew Bartolo talks about the energy we put into a pursuing a momentary orgasm. Though the ultimate climax is well-worth it, putting too much emphasis on the final moments can take away from the fun of the sexual experience that ends in orgasm. The costs of smoking are not limited to the money paid for cigarettes. Charmaine Gauci analyses other factors to be included in national costs of smoking including health care, shortened life spans and emotional damage to people losing family members to diseases related to smoking. We hope that you enjoy this issue of Health and Fitness Today and look forward to receiving your comments and suggestions. Stay strong,
Jovan Reljic talks about core fitness
MENTAL HEALTH 9
ummer has definitely landed with hoards of people flocking to the beaches even though exam time isn’t really over yet. Every female and many males as well worry about how they look in beachwear, especially before the suntan hides the not-so-firm
Dealing with abuse
SEXUAL HEALTH 13 In search of the mighty O
NATIONAL HEALTH 16 Malta’s National Health Strategy 19 The costs of smoking
NUTRITION 23 Small changes that lead to a healthier lifestyle
FITNESS
31
29 Walking for fitness 31 Workout for less
19
Workout outside the box
COSMETIC SURGERY 34 The non-surgical route to a younger-looking face
Small changes that lead to a healthier lifestyle
13
In search of the mighty O
9
Dealing with abuse
Contributors
Matthew Bartolo Sex counsellor
Stellina Galea Fitness motivator
Health&Fitness
TODAY
Published by:
Mariella Dimech Psychotherapist
Vjal ir-Riħan, San Ġwann SGN 9016 Malta Tel: +356 382741 • Fax: +356 21381992 www.maltatoday.com.mt
Alec Lapira ENT specialist
Carla Maree Vella Metabolic trainer
Managing Editor: Saviour Balzan Editor: Rachel Zammit Cutajar healthandfitness@mediatoday.com.mt Cover photo: Jovan Reljic Printed at: Union Print
Daniel Petre Nutritionist
Raymond DeBono Cosmetic surgeon
Design: Kevin Grech Cover photo by: Ray Attard Head of sales: Adriana Farrugia Contact for advertising: Ray Falzon – 21382741 ext: 118
Charmaine Gauci Director for Health Promotion
AIL health adv.indd 1
18/06/2013 13:41
Jovan Reljic takes fitness personally. He talks to RACHEL ZAMMIT CUTAJAR about going back to basics in fitness training and how simple tools, like your own weight, along with determination is all you need to get into shape.
INTERVIEW PHOTOGRAPHY: RAY ATTARD
Fitness right down to the core
INTERVIEW
J
ovan has been somewhat of a fitness fanatic ever since he could remember, playing rugby from a very early age and then taking up Olympic weight lifting three years ago. In just three years, Jovan, has made it onto the National team and has won medals in the European Small Nations Tournament two years running. During his training in a weightlifting gym Jovan learnt the importance of true strength training, and proper nutrition. To have the strength to lift weights with the proper technique Jovan was introduced to cross-fit training, which emphasises on core-strength, discipline and flexibility to ensure the proper technique and speed required to do this sport successfully. “Fitness as an industry came into its own in the 1980s and while it was a good thing for people to start to become aware of the importance of physical fitness, the main concern of people going to the gyms was to get that Baywatch body. “As a result a lot of gym equipment came onto the market that focused on individual body parts so that gym goers could sculpt their perfect body – one machine that focussed
A great set of abs would not protect a soldier in battle. What they needed was strength, stamina and flexibility
“The way in which muscle groups are isolated is by taking away instability. When you use a machine that works the biceps, those are the only muscles you are using, if you use your own bodyweight to train your biceps, in say a push up, you are not only using your biceps but also chest, shoulders, back and abs. “Using a machine to islolate and strengthen individual muscles surely has its place in exercise programmes, such as for injury rehabilitation. However I firmly believe in making
I would rather train people on a one-to-one basis as they are very different in their requirements and it is very difficult to create a programme that is really suitable for groups
on legs, another on arms, another on back, another on chest etc etc. “Where these machines fail is in this exact principle. When you isolate a muscle group and train only that, you are sacrificing overall body strength for what other people deem as a socially acceptable ‘beach body’.
4 - Health & Fitness Today • June 2013
use of more full-body and compound movements that will help achieve ovearll compound strength and conditioning more effectively by harmessing ‘working muscles’ as opposed to ‘beach muscles’.” Jovan believes that to train your body to achieve real core strength you don’t need very much more than your own body weight and a lot of determination. “Some early concepts in polymetric training, think burpees for example, date back to Ancient Sparta, where warriors were not concerned with how their body looked but needed true strength for battle. A great set of abs would not protect a soldier in battle. What they needed was strength, stamina and flexibility.” Jovan has always been interested in fitness and helping other to train correctly, whether it was helping out with rugby coaching for the kids or helping others train at the gym. He graduated in Information
Systems and Management at the University of London and always kept fitness on the sidelines despite growing interest in the industry. After just 5 months of working in the industry, Jovan realised that this was not the life for him. “Sitting down for eight hours a day was killing me, and I realised how much I enjoyed helping people with their workouts to feel better about themselves. “The more people I help the more I have been asked for help, so I decided to take this to the next level and get qualified in personal training.” After quitting his job, Jovan followed a CYQ course in fitness training and has started to take on clients on a more full-time basis. “I have been training friends and friends of friends on a oneto-one basis. I would rather train in this way as people are very different in their requirements and it is very difficult to
or training other people, he’s out enjoying the sunshine – whether jogging in the sun or simply lying around on the beach absorbing the rays. Like any other trainer worth his salt, Jovan is strict about what he puts into his body and not just for a few months before summer. Eating right is a lifestyle not an easy pass to a perfect beach body. “I hate the word ‘diet’. It implies something that is short term, health and fitness is not a quick fix. You need to alter the way you think about food and exercise to get into shape. Diet is all about moderation, lean protein, fresh fruit and vegetables and unprocessed grains are all part of a healthy diet while trying as much as possible to avoid sugar and processed items.”
INTERVIEW
create a programme suitable for groups that ensures they are all getting the very best out of their workout. “I generally take the workout to my clients so they can workout in the comfort of their own homes. Because I don’t use machines or much equipment it is easy to change location and train at homes or outside depending on what the client wants to do.” Even after his training courses Jovan believes very much keeping abreast with current research in both fitness and nutrition. “Even though I don’t intend to work in the IT sector, university has taught me how to do proper research and how to wade through the vast amount of information out there, taking in scientifically significant articles and spotting ones that have no basis in science. “There is a lot of information out there but not all of it has scientific backing. Clients read a lot themselves and will often catch you out with questions if you haven’t been doing your own research.” When Jovan is not in the gym, working on his own training
Health & Fitness Today • June 2013 - 5
INTERVIEW
60 SECONDS WITH JOVAN RELJIC Date of birth: 16 March 1988 Born in: Belgrade, Serbia Lives in: Sliema, Malta Job: Full time personal trainer Loves: The sunshine – jogging in it or just lounging around at the beach Guilty pleasure: The snooze button Favourite music: Tool; Deftones and some Serbian hip hop Favourite film: The Departed Favourite book: Bravo Two Zero by Andy McNab
For more information contact Jovan Rejlic on 7928 3971
Health & Fitness Today • June 2013 - 7
Burn away Fat!
Release the leaner, stronger body inside you www.HealthAid.co.uk Exclusively distributed by Galea & Galea | T: 21641586 | E: info@galeaandgalea.com
Abuse - a word that instils different emotions in everyone. Some may feel anger, disgust and intolerance towards the abuser, others experience even worse reactions if they have been or are being abused. Abuse comes in many forms; physical, emotional, sexual and even in neglect.
T
oday someone to get financial in touch with their or matepain, especially rial abuse, when they spend discriminatory abuse most of their and institutional lives shelving abuse have also what they believe been recognised as cannot effect specific abusive situthem anymore ations when people as long as they are mistreated in do not talk or MARIELLA DIMECH homes, hospitals, or think about what Mariella is a abused because of has happened. pychotherapist specialising their race, sexuality, Abused persons in addictive personalities. Besides working faith or culture. will often first privately with persons However, this article come and talk having problems such as depression, anxiety and is not about definabout their anxiother emotional issues, ing abuse, rather it is ety, depression, she also conducts training within the organisational about how a person physical ailments field f cusin n can overcome experiand difficulty at well-being and motivation ences of abuse. It being intimate is about how some with people they persons remain in love. Others may abusive relationships all their come to therapy because they lives by unconsciously recreatdo not understand why they end ing the same abusive experiup in abusive relationships. Only ence. And above all, this article respect, trust and a safe environis about resilience, courage, ment can encourage a person to self-awareness and the capabildisclose such personal informaity of so many brave people tion with a close trusted friend, who have been through terrible partner, therapist, other family episodes in their lives. It is about member or mentor. how so many abused persons When a child is growing up he move on to live their lives to the or she is supposed to learn and full learning to re-process their experience love and security, experience in order to be able to respect and tolerance. Parents surround themselves only with who are role models will demonpeople who love and respect strate affection and offer security them. by creating a structured environAs a psychotherapist it is ment in which a child feels safe always a touching and humenough to be creative and take bling experience to work with risks. Unfortunately when a child clients who have been abused is abused this is destroyed, in their life. Touching because taking away all sense of safety, no amount of training to be innocence and understanding of objective will allow anyone not what love really is. to empathise and feel the painful The majority of all types of experiences being shared, and child abuse does happen at humbling because the resilience home or else by an extended of these people surmounts any family member or friend. The form of courage one may asmajority of children who are sume one has. abused will not speak out, either It is not easy for someone to because they do not want to expose themselves especially get into trouble, believing that if the person would have never they are ‘bad’, or in order to spoken about their experiences protect the family. Some children or even worse tried to speak out especially the ones who are but to no avail. Nor is it easy for neglected at home may actually
build a ‘loving’ relationship with their abuser. The most painful experience for parents is when after having tried so hard at creating a loving, caring and secure home, they find out that their child has been abused and did not speak out. A child perceives abuse very differently to how an adult will perceive and process such an experience. An adult who has never been abused will often not understand how another person can tolerate being in an abusive relationship. However the truth is
a person who has been abused will be more prone to normalizing an abusive relationship since this would be recreating an experience that never had closure especially if it was never addressed. This in therapy is called ‘unfinished business’. “What is the use of talking about this?” is the question often asked by many who strive to block out past experiences. Sharing and processing child abuse as an adult is completely different to how a child would understand and perceive the
Health & Fitness Today • June 2013 - 9
MENTAL HEALTH
Breaking the cycle
MENTAL HEALTH whole experience. And this is why the role of being abused may remain even in adulthood; it’s like a part of the person remains stuck in a time warp, where he or she becomes immobilised and emotionally fragile when faced with a similar situation. The process of dealing with being abused begins by understanding the fear, anger and helplessness felt. For a person who has been abused as a child to be able to actually ‘face’ his or her aggressor as an adult can be
an invigorating experience where helplessness, immobilization and fear is no longer experienced in the same way. In therapy a person does not actually face the aggressor but can still have the opportunity to address the emotions and express what he or she feels on a psychological level. As adults we need to build an ‘ego’ strength that supports us to have healthy boundaries, and allow others to have relationships with us that empower us rather than put us down. This is relevant for everyone not only
persons who have experienced abuse. When persons with experiences of abuse let go of the anger, fear and helplessness they are not affected by their abuser anymore, they begin to feel free of the abuse and the abuser, and they become confident enough to say no to the next person who may sense that they can take advantage. It is such an empowering feeling letting go of the psychological effects of abuse, and letting go of the repeated cycle of behaviour leading to ongoing abuse.
The majority of children who are abused will not speak out, either because they do not want to get into trouble, believing that they are ‘bad’, or in order to protect the family
Many manage to achieve this by growing emotionally and building self-awareness whilst rising above their experiences. Self awareness allows a person to be more sensitive not just to their needs but to their environment. Children are helpless and never to be held responsible if ever abused. Adults with past abusive experiences still in abusive relationships feel the same sense of helplessness, but they are not helpless anymore, there is a way out, not by becoming abusive, or by numbing the pain with drugs, alcohol or other addictions, but by finding out where their resilience lies and by moving on and living an empowered life. For more information contact Mariella on mariella.balzan@gmail.com
Health & Fitness Today • June 2013 - 11
Move towards minimal intervention dentistry with Denplan As we age, our teeth and gums naturally deteriorate so the earlier one starts looking after them seriously the better. Put simply, becoming a Denplan member will result in you visiting your dentist regularly, preventing any serious problems from developing. This will facilitate the move from surgical dentistry (extractions and dentures) and restorative dentistry (fillings, crowns, bridges and implants) to preventive dentistry. Otherwise known as minimal intervention dentistry, preventive dentistry is the more forward looking and less stressful approach, where patients see their dentist regularly to improve their oral health and minimize intervention in the future. It is also important to be aware that poor dental health is linked to a variety of health conditions and there are many general diseases and conditions which can cause signs and symptoms in the mouth. There is growing
scientific evidence of association between poor oral health and diabetes, heart disease and stroke. The earlier the signs are detected the easier it is to treat and problem. So visiting your
Does your company do Denplan?
dentist regularly really does make sense! Group dental insurance cover is now available. Patients can join a payment plan individually with a participating dentist.
Plans cover routine and restorative treatment including expensive treatment such as root treatment, crowns and bridges and also cover dental accidents and emergencies abroad.
At last - a range of corporate dental insurance options for Malta! Denplan is the UK’s leading dental insurance VSHFLDOLVW DQG D PDUNHW OHDGHU LQ WKH ÀHOG ZLWK years experience. Denplan supports AXA PPP healthcare to provide SODQV ZKLFK RIIHU YDU\LQJ EHQHÀWV ZLWK DQ\ GHQWLVW IRU Check ups, x-rays, scale and polishes Fillings, crowns, bridgework KRXU ZRUOGZLGH GHQWDO LQMXU\ DQG RYHUVHDV emergencies Mouth cancer cover Dental Plans for individuals are also available through Denplan dentists.
&DOO $WODV +HDOWKFDUH WRGD\ RQ RU YLVLW DWODV FRP PW GHQSODQ Atlas Healthcare Insurance Agency Limited is authorised by the Malta Financial Services Authority to act as agents for AXA PPP healthcare limited. AXA PPP healthcare is registered in the UK reg no 3148119 and authorised and regulated by the UK Financial Services Authority. Denplan is a trademark of Denplan Limited, who provide the support and expertise to AXA PPP healthcare to administer these plans in Malta.
12 - Health & Fitness Today • June 2013
A lot of energy is used in pursuit of the big O, from the way we dress, the people we choose to talk to and the effort we put into to make that one person a sexual partner, all of which culminates in that one moment of intense, earth-shattering pleasure. However, putting too much emphasis on the final climax can put pressure on the parties involved, whereby the fun of the journey to the final orgasm is dismissed completely and in some cases can even cause sexual dysfunction.
MATTHEW BARTOLO Matthew Bartolo is a ualified c unsell r s ecialisin in ex and elati ns i s e runs r s s f r c u les and r s in rivate ractice ere e el s individuals and c u les it relati ns i and sexual r ble s avin r ed it e le fr all al s f life e is learnin a l t ab ut life s c allen es and different e le c e is as all tau t i a l t ab ut life and at a difference c unsellin and a sitive attitude can a e
O
rgasms tend to become the goal of most sexual experiences. Although orgasm is very important during sexual contact, pornography and the media tend to show this as the main goal of physical intimacy. This causes a lot of stress and performance anxiety in both men and women and can even result in sexual problems, the most common of which is premature ejaculation in men. Women feel frustrated as they expect to orgasm, sometimes
multiple times from penetration. Not achieving this might make women doubt the sexual compatibility with their partner. In actual fact around 80% of women are unable to orgasm as a result of penetration and require clitoral stimulation. We are led to believe that sexually compatible couples make each other ejaculate and some would also add that a couple
u si ultane us r as is ssible it is a l t re c n n lly d fil sets t an it is in real life
that is truly in sync should experience orgasm simultaneously. Though this is possible, it is a lot more common on Hollywood film sets than it is in real life. Research shows that ejaculation in both men and women is dependent on much more than sexual compatibility. It is about letting go and enjoying the moment. People who have con-
Health & Fitness Today • June 2013 - 13
SEXUAL HEALTH
In search of the mighty O
SEXUAL HEALTH
In actual fact around 80% of women are unable to orgasm as a result of penetration and require clitoral stimulation
trol issues or are brought up to believe that sex is dirty are less likely to let go and experience this intense physical rush and muscular contractions. Women have been known to be scared of urinating as they confuse the build up of sexual tension to the feeling of a full bladder. Men on the other hand might find it difficult to let go and ejaculate if they are scared of parenthood. If a man is unsure he could father a child, he might unconsciously control his ejaculate to reduce the chances of impregnating his partner. Once an orgasm is achieved, it is usually game over in the bedroom. This is the result of physiological changes that occur in body. During the excitement or arousal phase the mixture of mental and physical stimulation prepares the body for intercourse. Muscle tension occurs in the plateau phase, characterised by a quickened heart rate and increased circulation where the final quick cycles of muscle contraction
in the lower pelvic muscles experienced in orgasm also in-
14 - Health & Fitness Today • June 2013
duce involuntary actions such as vocalisations and muscle
spasms in other areas of the body. Once the tension has been released blood pressure falls making it impossible for another orgasm to follow even if stimulation continues. The most common cause for inability to climax lies in insufficient sexual arousal. This could be either the easiest or most difficult cause to work on. If the couple finds it very hard to share what they like sexually it can be an issue that may never be solved. Some couples feel comfortable with having sex but cringe at the idea of broaching the subject with their partner. This is also because it can be a very sensitive and touchy subject. If performance is the main focus in the physical intimacy of the couple then egos kick in and make it difficult for both parties to get feedback
4 An orgasm causes the release of oxytonin that causes pain relief (albeit for the short time of 8 to ten minutes). So if you have a headache, sex is actually a good idea. 4 Female orgasms get better with age in frequency and quality. According to a survey 61% of women aged 18 to 24 experienced an orgasm the last time they had sex, 65% in their 30s and 70% of women in their 40s and 50s. 4 Average latency time between penetration and ejaculation for men is 5 minutes. 4 80% of women do not orgasm through penetrative sex but through clitoral stimulation. 4 The clitoris has around 8,000 nerve endings, the penis only around 4,000. 4 Orgasm is not always dependent of the partner’s sexual skills. 4 Orgasms are NOT always earth shaking experiences. Some orgasms can be mild. 4 Men can ejaculate without reaching orgasm. 4 The orgasm gap. While some men do have trouble reaching orgasm, it does not compare with the number of women who cannot climax. In a survey 85% of men reported having an orgasm the last time they had sex, to only 64% of their female counterparts.
about their sexual technique. Sometimes this conversation can end up causing a lot of pain. This usually happens when one of the couple feels attacked and therefore goes on the defence. When meeting people who have problems in the bedroom I often advise using “I” phrases instead of “you” phrases. “I need more stimulation in that area” is a lot less intimidating than “you need to do more of that” which, more often than not, causes a person to feel bad about the things that they do and then retaliate. Timing is another important issue. Right after sex might not be the best time to give feedback to your partner about their technique or what you enjoy in bed. On the other hand, sending a naughty text
Sending a naughty text describing what you want them to do to you tonight might not only put your partner in the mood but also give them direction as to at satisfies you
describing what you want them to do to you tonight might not only put your partner in the mood but also give them direction as to what satisfies you. If a couple manage to attain a level of intimacy where they feel comfortable talking about their sex life and sharing fantasies and preferences it is guaranteed that their sex life will improve. One of the benefits of being in a stable relationship is that a couple get to know what both like and keep improving on their technique with each other. Physical intimacy is not about the individual but about the couple. No matter how many sexual partners each has had, the chemistry and physiology of the couple can be different from that of any of their previous partners. Not
all men and women enjoy the same things and it is exactly this that can make sex exciting and interesting in a monogamous relationship. The couple can spend time exploring what they both like and enjoy it together. Physical intimacy is primarily about being close to one’s partner and sharing playful and fun time together. Ejaculation and orgasm can be the perfect climax to all this but when it becomes the goal of sex it will devalue the whole experience of intimacy. Ironically it might also lead to problems achieving the same orgasm both are working so hard for. For more information contact Matthew Bartolo on matthew.bartolo@gmail.com www.willingness.com.mt
Health & Fitness Today • June 2013 - 15
SEXUAL HEALTH
OH LA LA… FUN FACTS ABOUT THE MIGHTY O
DISEASE PREVENTION
Promoting sustaina cost effective healt I
n 2011, the Malta Council for Science and Technology commissioned the development of a Strategy in health research and innovation. The Strategy was drawn up by a steering group which also included people from outside the health sector.
Sustainable health care
The objective of the National Strategy for Health Research and Innovation is to improve the effectiveness and efficiency in areas like processes, diagnoses, treatments and delivery of health care services. These can be improved by attracting investment and achieving long-term sustainability. The Strategy aims to develop an enabling health research and innovation ecosystem as a springboard for securing sustainable health care. Research and innovation lead to a range of direct and indirect benefits that lead to the enhancement of the efficiency and effectiveness of health care. The quality of health services can only be enhanced through the development of new and
DR ALEC LAPIRA Alec, an ENT specialist, has served as a MCST Council Board member for the past 4 years. He is a lecturer on ENT and Voice disorders at the University of Malta and has been Adjunct Professor in Audiology at Florida’s Nova SE University on their audiological scientists’ doctoral programme.
innovative healthcare systems. Research leads to the implementation of measures and policies, which are aimed at bettering the quality of life of society in general. Hence, one can say that improvement in health systems is directly impacted by health
16 - Health & Fitness Today • June 2013
research. Yet, health research must cover a wide spectrum of academic fields in order to be effective. Fields include social sciences, engineering, agriculture and food technology amongst others. Long-term sustainability in the health sector is an important target for this strategy and the main recommendation is the setting up of a National Health Research and Innovation Centre. Sustainability is expected to be attained through a range of capacitybuilding measures implemented in the short, medium and long-term, through the projects it manages and through the funds it taps into. It is vital to ensure that the most relevant type of research for local needs is undertaken and that the outcome is communicated in the best possible manner, informing policy makers and the public in general. This way, the maximum social and economic benefits from the Strategy can be attained. Focusing on specific niche areas for business devel-
opment is also key.
Health research promotes economic growth
Health research in Malta promotes economic growth in the long-term, especially because it tackles demographic challenges. In spite of the smallness and inherent disadvantages faced by the Maltese economy, the development of health research in Malta is deemed to be economically viable particularly when considering the challenges brought about by demographic development. In fact smallness may actually be advantageous for local researchers, if they specialise on specific niches which are not easily accessible in larger countries. Health research is expected to enhance the potential of the Maltese economy, diversifying local economic activity. Research improves productivity within the economy while reducing healthcare costs and increasing health care effectiveness. The aim of the Strategy to ensure
Funding opportunities
that health research activity and innovation in health care is promoted and furthered in Malta. In addition, the Strategy promotes measures that help in bridging the gap between research and policy implementation. The implementation of this Strategy involves a number of economic benefits, which are identified and monitored through various indicators. These indicators are useful to identify whether the resources involved are being used optimally. Such benefits include prevention through increased awareness of diseases, enhanced efficiency within the healthcare system, and also increased profits for the manufacturing sector. Health benefits include the improvement of the healthcare system as well as the wellbeing of the citizens. Health research is a financially worthwhile investment because it will attract more local and international firms to the industry.
Considering the limited availability of local funding, the Health Research and Innovation Strategy recommends a strong internationalisation drive, based mainly on proactive participation in the relevant EU funding programmes and related international activities. This would enable local organizations and individuals to increase and achieve their potential. In fact, the success of this Strategy depends primarily on the amount of funds allocated by the government and the private sector, together with the availability of additional funding provided at an EU level. The funding at EU level includes the Seventh Framework Programme (FP7), which is to be followed by Horizon 2020. There are also the European Social Fund (ESF), European Regional Development Fund (ERDF) and related programmes including the Interreg and the Med Programmes. Hence, research funds have to be secured and allocated accountably. Funds are needed to generate the required skills for any potential future growth of health research industry in Malta. It is therefore important to build, strengthen and sustain human and physical capacity to conduct, absorb and utilize health research.
DISEASE PREVENTION
nable and alth access to health research facilities. The latter would enable researchers to network between each other as well as join the international research networks. Building the necessary capacity and competence for high quality research to improve well-being is another goal of this Strategy. To achieve this, attracting high quality researchers by providing favourable conditions and developing an environment conducive to research is important. Furthermore there must also be the encouragement of post-graduate, doctoral and post-doctoral studies. Another goal is supporting evidence-based policy-making in human health and ensuring outreach and take up. This can be achieved mainly by utilising research results as an educational tool to change the habits, behaviour and the opinion of the general public on health issues. The last goal is leveraging internationalisation opportunities for economic growth and innovation in the health sector.
This can be achieved by investing in competitiveness and job creation. In order to achieve these goals it goes without saying that good governance is necessary. This would be ensured if ethical standards for health research are established and monitored.
Cooperation to succeed
The National Strategy for Health Research and Innovation will only succeed if there is enhanced communication among all stakeholders. There is an urgent need for a more proactive and dynamic approach in health research and innovation. Many clinicians and researchers feel the need to own research - however, this has to be a bottom up approach. That is why more cooperation is needed to succeed. Malta needs to identify its Unique Selling Propositions to make the most of its potential as a centre for pilot projects in health care, such as biobanking, testing new drugs, servicing clinical trials and health tourism.
The goals and recommendations of the strategy
The Strategy sets out 4 main goals which, if implemented within the specified timeframe, will result in an innovative, efficient and effective health strategy in Malta. The first goal is developing a vibrant and sustainable health research and innovation ecosystem, which can be achieved through several measures. These mainly include setting up a National Governance Framework for Health Research and Innovation, increase funding for health research and innovation, and also ensure enhanced
Health & Fitness Today • June 2013 - 17
SKIN PROTECTED IN TOTAL SECURITY s in Also exist 2 tints
Photoderm MAX
Ultra-Fluid Very high protection
.$,# )$, % (" !-*(+ (-*+ % !*, #(& + 1 ! !/ 1 0(' 2
* 0(' %!-
Distributed by Vivian Corporation T: 21320388 E: info@viviancorp.com W: www.viviancorp.com
DISEASE PREVENTION
The cost of lighting up The habit of smoking has plagued health care professionals for decades and has been the result of illness for centuries. Although it is responsible for 5 million deaths a year around the world, it is the single most preventable cause of death.
A
nti-smoking campaigns have received heavy investment throughout the western world. This is mainly due to the obvious health concern that cigarette smoking creates, however aside from being a health issue, cigarette smoking is one of the more costly vices, not only to the individual smoker but to the society as a whole. The costs of tobacco smoking can be looked at in a number of ways. The most obvious cost in monetary terms is for health care, lost productivity associated with tobacco-related illness and those who die prematurely deprive their family of much needed income. Yet there is another cost which is difficult to measure in monetary terms. This is the pain and suffering of the individual smoker and his family and the fact that their quality of life is reduced and their life span is shortened by smoking. Then there is the cost of cigarettes to the smoker. Tobacco use and poverty are linked. Evidence shows that in some low and middle-income countries, more than 10% of the total household expenditure is on tobacco. This means that these families have less money to spend on food, education and health care which in turn leads to even more poverty. Although no actual cost esti-
DR CHARMAINE GAUCI Charmaine is the Director of the Health Promotion and Disease Prevention Directorate. She is a senior lecturer with the University of Malta and delivers lectures in t e field f public health with special interest in Epidemiology and Communicable Diseases. She is active in t e field f ublic ealt and is currently also the President of the Malta Association of Public Health Medicine.
mates have been performed in Malta, by looking at the burden that this habit is causing in our population, we can estimate that the costs will be high. Unfortunately despite several measures to curb this smoking trend, today we are still seeing a high majority of people who smoke. In 2002, 26.1% of Maltese adults smoked daily. This decreased slightly in 2008 to 25.2%. For this time period there was a shift in the distribution of
daily smokers and occasional smokers with more occasional smokers and less daily smokers being reported in 2008 when compared to 2002. When compared to EU member states the rate of daily smoking in Malta is comparatively low with Malta having the 5th lowest rate after Portugal, Sweden, Finland and Slovakia respectively The fifth European Survey Project on Alcohol and other Drugs (ESPAD), found that 39% of 15-16 year old students had smoked cigarettes during their lifetime, 23% had smoked in the last 30 days, with 12% smoking less than one cigarette a day. The Health Behaviour study in school children showed that an average of 8.85% of children aged 15 years smoke at least once a week. Evidence of smoking dates back to around 2000BC in the Americas and by the time European settlers arrived in the 15th century it was a widespread tradition, where dried tobacco leaves were smoked in large quantities, possibly together with other psychoactive
Evidence shows that in some low and middle-income countries, more than 10% of the total household expenditure is on tobacco
drugs. When tobacco was taken across the Atlantic by Frenchman Jean Nicot (who lends his name to the term nicotine) it was generally used for medicinal purposes. Medicine at the time was still largely based on humorism, the idea that everything has a specific humoral nature and varied between hot and cold, dry and moist. Tobacco was often seen as something that was beneficial if its heating and drying properties and was assigned an endless list of beneficial properties and prescribed for a number of ailments.
Health & Fitness Today • June 2013 - 19
saving for your future is about seeing the bigger picture · · · · · ·
Choice of flexible Regular and Single Premium Savings Plans. Excellent potential for a tax efficient* stable medium to long-term capital growth. 100% protection of capital and accrued bonuses if held to maturity. Minimum monthly premium of €40. Option to receive regular income by withdrawal of bonus. Option to designate beneficiaries to ensure that the Plan pays out quickly.
No matter what you want to save for, it is never too early to start saving for your future. Talk to us now for more details.
For more information on the MSV Savings Plans, you may visit any Bank of Valletta branch or contact Customer Service Centre on 2131 2020. Your success is our goal.
MSV SAVINGS PLAN 2131 2020 I bov.com
*under current legislation. MSV Life p.l.c. is authorised by the Malta Financial Services Authority to carry on long term business under the Insurance Business Act, 1998. Bank of Valletta is an enrolled tied insurance intermediary of MSV Life p.l.c. COM210513 Issued by Bank of Valletta p.l.c. 58, Zachary Street, Valletta VLT 1130 - Malta
DISEASE PREVENTION
Today scientific literature, dating back several years, has linked exposure to smoking to a number of diseases. The famous Doll and Hill Study was one of the first studies to show a higher rate of deaths in smokers. Tobacco today kills more than 5 million people globally per year. It is responsible for 1 in 10 adult deaths and yet this is the single most preventable cause of death. The World Health Organization during its meeting in Malta last September endorsed the Malta Declaration recognising that tobacco use represents one of the greatest threats to public health in the Mediterranean Region. Apart from lung cancer, there are various other diseases which have been linked with smoking and many of these diseases can be fatal. In fact from an overall assessment in the year 2010, in Malta there were 241 males and 125 females whose deaths were attributed to smoking. This represents 12% of all deaths. Cardiovascular disease has been associated with a number of risk factors, some of which are genetic and some are biochemical but the main risk factors are lifestyle factors, which includes smoking as a
major risk factor. As a doctor, I would like to emphasize that smoking is foremost a health problem, not a matter of cold economic calculation. Health care is about saving lives whilst telling one patient about an inoperable lung cancer, we are there to urge another patient to quit before he gets a fatal health attack and we are there even
before to stop the smoker before he gets any further damage and to discourage the ones who are about to start. Measures which have been shown to work are population strategies including ban on advertising, tobacco tax, ban of smoking in public places and workplaces and health messages/warnings on tobacco products. One-to-one
counseling will increase the chance that a person quits so seek help from the Health Promotion and Disease Prevention Directorate. Call 23266000 or quit line on 8007 3333.
For more information contact the directorate on health.pro@ gov.mt or 23266000.
Health & Fitness Today • June 2013 - 21
With you, in health and in sickness Allcare Insurance Limited’s health insurance products incorporate a number of additional benefits as part of the standard covers, including higher overall maximum limits. The three main products are the Allcare Essential cover, the Allcare Hospital cover and the Allcare International cover. The Essential and Hospital options provide cover for treatment received in Maltese hospitals and clinics whereas the International option provides cover for treatment received in Malta and worldwide, excluding USA and Canada. The Hospital and International options offer a comprehensive cover for inpatient hospital care with optimum outpatient benefits which amongst a number of benefits, include the refund of professional fees for specialist consultations, general practitioner charges and out-patient diagnostic procedures including
Corporate groups at competitive prices. Other health insurance products are also being developed to ensure product innovation and customer satisfaction which has grown to be a strong and distinctive characteristic of Allcare. In CT scans and MRI’s. The Allcare Health covers provide a separate benefit for Cancer Treatment which provides for the refund of oncologist fees, hospital charges and cancer treatment including cover for chemotherapy and radiotherapy. Direct settlement of inpatient hospital stays can also be arranged for persons covered under the Hospital and International covers. Allcare Insurance Limited also offers derivatives of the first two options wherein, for even cheaper premiums, one can opt to have inpatient treatment cover only. In addition to the standard Health policies, Allcare offers tailor-made health policies for
22 - Health & Fitness Today • June 2013
fact in the past days Allcare has launched the Global Residents Health Policy which is designed to cater for the health insurance requirements of foreigners choosing to take up residence in Malta, as per the recently launched Global Residents Scheme.
Spring is fading fast and, believe it or not, summer is nearly upon us. One of the questions I hear all the time at my clinics, during consultations is, “How can I get ready for summer?” People are always surprised when I tell them things like “eat more meat “ or “set your alarm,” but getting in summer shape takes a lot more than just going to the gym or undergoing weight loss programs these days.
L
osing weight for a slim-trim look is the latest fad. And it’s not something that’s unachievable. It doesn’t have to involve strange diets, special exercises or fitness gadgets. If you want to get access to the secret of weight loss just make small changes in each and every day of your life and you’ll surely lose those extra kilos. Remember, to lose half a kilo you must burn approximately 3,500 calories over and above of what you already burn doing daily activities. Start with finding out your basal metabolic rate or BMR. It is what your body needs to maintain normal functions like breathing, digestion etc. Then calculate your activity level and find out how many calories you consume everyday. For example, if your BMR is 1,400 calories and you burn about 900 calories through
DANIEL PETRE Daniel is a nutritionist registered with the Council for the Professions Complimentary to Medicine. He runs his own clinic, Karma Clinic and has collaborated with the Fortina Spa Resort for the last 10 years. Daniel was t e first t intr duce b dy stat and metabolic testing to Malta, as well as food intolerance testing. He is als ualified in ife Coaching
your daily activities, you would need about 2,300 calories. If you consume 250 more calories, you will end up weighing one pound more in every two weeks. So you see how easy it is to gain weight. But don’t worry. It is easy to lose weight as well. First and foremost, meals should not be skipped. It will only make you feel hungry and causing the ultimate consumption of more calories. Instead, throughout the day, try and eat five small meals. Keep a watch on the portion size. The moment you start feeling full, stop eating. Eat five types of fruits and vegetables every day. These are low in calories, keep a check on your weight and make you feel healthy. Always opt for fresh foods rather than processed or packaged ones. Read the nutrition level on the packaging if you buy packaged food. A fat-free label does not necessarily mean
To lose half a kilo you must burn approximately 3,500 calories over and above of what you already burn doing daily activities its low in calories. A homecooked lunch rather than eating out will help you to lose weight. But don’t always be restrictive. Indulgences here and there are permitted but within a limit. Stay off drinks high in sugar content. Remember, the cream and sugar in your tea or coffee, juices, aerated drinks, ice creams — all add up to your calorie count. Drink eight glasses of water every day. When you take less amount of water, your body tends to store water
Health & Fitness Today • June 2013 - 23
NUTRITION
Sculpting the perfect beach body
NUTRITION making you feel bloated. Limit your grocery shopping to healthy whole foods like fruits and veggies, whole wheat breads, dairy products etc. Stay away from high-calorie foods like cookies, potato chips, burgers etc. The goal with any fat loss and weight loss diet and exercise plan is to enjoy your life, not to deny yourself. Summer is no different; this is a time for outdoor, fun activities, with friends and family. Don’t miss out because you’re obsessing over getting into a smaller size bikini or killing yourself trying to fit into something you wore three summers ago!
you’re looking to achieve. The idea is to eat enough vegetables to stay healthy but gradually shift toward less fibrous, more proteincentric meals like meat - yes, I said it - to avoid bloating while wearing that bikini.
Skipping meals will only make you feel hungry and causing the ultimate consumption of more calories
Quick weight loss tips Tip # 1 - Beware the bloat We often fall back on fad diets or “urban dieting myths” as summer season approaches, but often the “salad and veggies” routine - known as fibrous carbs - can result in unsightly bloating that is actually the opposite of what
Tip # 2 - Spot check The closer summer gets the more time we spend at the gym, starving ourselves or doing whacky things like drinking less water and eating more fibre. When we try to fix everything overnight,
24 - Health & Fitness Today • June 2013
we can often end up doing more harm than good. Instead, take a good look in the mirror and be realistic about what you can fix in the time you have left before summer. Maybe your arms and legs are fine but you’re feeling a little soft around the belly; no amount of sit-ups or crunches will help. Cut back on your carbs, sweets, sugar and snacks for a few weeks and bulk up on your cardio (one of the best weight loss programs) for quick weight loss that will help alleviate a cushy belly. Remember, it’s better to fix one or two things realistically than try to get that “perfect” body overnight or instantly - and end up fixing nothing in the process. Tip # 3 - Rest easy As summer nears the last thing on your mind might be more rest, but in fact sleep is the body’s ultimate summer preparation device. The more you do weight loss exercises and diet to prepare for ‘bikini season’, the more rest
and repair time your body needs to build muscle out of fat and readjust to an altered diet. To go to sleep sooner at night, avoid drinking caffeine (or eating chocolate) after 2 or 3 in the afternoon, turn off the television an hour before bedtime and read a magazine or book and listen to relaxing nature music or smooth jazz instead. To wake up more refreshed each morning, set your alarm thirty minutes before you usually get up each day. Adding just half-an-hour to each day literally creates on extra hour every two days; just think of how much more relaxed you’ll feel with all that extra time! Tip # 4 - Mix it up I frequently tell my clients to ‘mix it up’. What do I mean? Simple: don’t do the same thing at the same time - for the same amount of time - and at the same intensity every single day. If you walk for half-an-hour at the same time every morning, at the same pace, your body will get used to
NUTRITION it; it’s called the Law of Adaptation and it’s at the heart of why we can’t lose weight or change our shapes even when we’re consistent in our fat loss diet and exercise programs. In fact, it’s that consistency that is often our downfall. Instead, mix it up! For instance, walk a few mornings a week but ride your bike every other day. If you’re a morning person, force yourself to work out a few afternoons a week instead; you might be surprised by how this simple “trick” shifts your metabolism into overdrive. If ALL you do is one certain type of fat loss exercise, like walking or jogging, throw a little racquetball, basketball, swimming or tennis into the mix. If you’re in a rut, get out of it - and soon - to make sure you break that diet plateau by summer. Tip # 5 - Slow down Finally, slow down! I know that can seem the opposite of what you want to do, but looking good
A fat-free label d es n t necessarily ean its l in cal ries goes hand in hand with feeling good. Crazy diets, fad purge weight loss programs, over-exercising and under-sleeping can all create a chaotic appearance that may help you look good in a bikini but won’t help you enjoy summer one ounce more. And, in fact, the more rapid your weight loss, the more you deprive and deny yourself, the bigger the chance that you’ll gain whatever quick, instant or overnight weight you lost before summer back before summer’s even over. And who wants to look great in June and twice as bad by end of July? Follow the steps in this simple fat loss program and you will both look better and feel better; the payoff is you won’t look bad and feel bad the minute summer’s over!
CALCULATING BMR BMR refers to the body’s basal metabolic rate, or in plainer terms the amount of calories necessary to support life – used to keep the heart beating, lungs functioning and body temperature normal. Therefore at rest – even while sleeping – the body burns a certain number of calories to sustain life. The number of calories required falls as the body ages and as weight is lost, while it increases when the body becomes taller. BMR can be calculated using the Harris-Benedict equation: For men: (13.75 X weight) + (5 X height) – (6.76 X a) + 66 For women: (9.56 X weight) + (1.85 X height) – (4.68 X a) + 655 Alternatively, the internet offers a myriad of sites that will calculate BMR by simply inputting your data. For more information contact Daniel at Karma Clinic, Church Hill Court,Vjal Ir-Rihan. San Gwann. el daniel ar a clinic c ar a clinic c
Health & Fitness Today • June 2013 - 25
FITNESS
Working towards a healthier Malta and Gozo
After 20 years of yo-yo dieting, I made a change in my life that saw my weight drop – and stay down. Today I have ventured into the world of health and fitness to provide other people with a method of lifestyle change that really works through expert advice and constant support.
STELLINA GALEA Stellina has been in the business of helping others achieve goals all her life. From giving piano lessons and organising travel tours she recently set up Stellina’s Lifestyle Changes, helping Maltese people to change their ways and get back into shape permanently
ets for a period of time, during which I would lose weight over a few months, only to put it back on, and more, very quickly. My weight has varied by up to 20 kilos between my highest and lowest weight. My energy would be high, then low and I would feel tired, then high again. My clothes would gradually get big-
ger, as my weight would gradually increase, kilo by kilo. I underwent a complete lifestyle change approximately two years ago, and I have adopted a lifestyle which is sustainable for my way of life. I have lost 16 kilos of fat, I have become fit and I have more energy. Having experienced this change, I can relate to people who wish to achieve a similar change, and I can help them to believe in themselves and that they can succeed. Once there is belief that this is possible, and that there is assistance and support to help make this possible, the main hurdle is overcome. The principles involved are similar to those used in my other roles, whether it is encouraging my piano students to get over the fear of performing in public, teaching whole families to ski down slopes after only a few days of tuition, or helping people who had given up ever believing that they could change, to actually changing their lifestyles and looking and feeling so much better than before. At Stellina’s Lifestyle Changes,
I have teamed up with a group of Maltese experts in the fat loss and fitness field to create a lifestyle change program that is best adapted for Maltese and Gozitan lifestyles. The team includes a nutritionist, a fitness expert, a motivational speaker and a physiotherapist besides the qualified staff employed with the company. Our practical approach, coupled with the expertise of our team, ensures success once the specific track that is designed for you is followed. The most important step is the first step, where one has to acknowledge that yes, change and success is possible, and once that first step is over, then yes, success and change is possible. So, if you would like to achieve your own lifestyle change, your first step is to give us a call, and attend one of our FREE talks at our new premises in B’Kara. You can contact Stellina at Stellina’s Lifestyle Changes on 21678456, 79678789 or email on stellina@lifestylechanges.eu or visit the facebook page Stellina Lifestyle Changes.
PHOTOGRAPHY: CLAIRE FARRUGIA
I
n the 29 years that I have been providing services in different sectors, my mission has always been to help as many persons as possible to achieve their goals. As a piano teacher, accountant, holiday planner and organiser and more recently in the fitness industry, I have always found satisfaction, particularly when my clients would have thought that their goal was too difficult or ambitious to achieve. Stellina’s Lifestyle Changes, my latest project, was set up to assist people undergo a lifestyle change and to achieve what they desire most, a healthier self, mainly through fat loss and a change in eating habits. A healthier self will result in a more balanced way of life, where food has its own importance, but is not THE most important thing in our life. Other things will become equally important, such as the way we feel about ourselves, the way we look and what we wish to achieve in our life. I myself have been a yo-yo dieter for over 20 years, and I would follow all the latest fad di-
Health & Fitness Today • June 2013 - 27
FITNESS
Walking for weight loss The ‘summer is coming’ bug has bitten and it seems that many people have taken to the promenades and the streets to walk off their winter weight
W
alking is a great form of cardiovascular exercise, but it is important to remember that walking is natural for humans! It is our way of transport (think of primal humans who obviously had to walk everywhere). If you want to get the most out of your walks you need to push yourself beyond your ‘normal’ range of walking. Weight loss is triggered when your body does something that it is not used to. This is why when you change your diet or go from completely stationary to walking every day you lose weight. That said, our bodies are great at getting used to patterns and routines, so once your body is used to eating certain foods or walking certain distances at certain speeds, it adjusts and no more weight loss occurs. To experience weight loss from walking you need to mix it up in a way that ‘confuses’ your body.
Here are some tips on how to get the most out of your walks. 1. Duration
You do not need to walk for hours to lose weight with walking. A 20 minute walk in which you push yourself can be much more effective than walking for an hour. Long sessions of cardio stimulate hormones that make you hungry and will probably result in over eating to compensate for the exercise done.
2. Interval walking
Try introducing speed intervals into your walk. If you are walking for 20 minutes, walk regularly for 4 minutes then power walk for 1 minute. Repeat 4 times to complete your 20 minute walk. As you feel more comfortable with your power walking, try to add more power walks into your session. The point is to push
CARLA MAREE VELLA Carla is the blogger behind www.drdietright.com, a blog that provides clean eatin reci es and fitness ti s e is a ualified fitness instruct r and is currently studying to become a Metabolic Effect Personal Trainer. She has recently published her first fitness r ut eb called exy n t inny
and relax, push and relax. This helps the metabolism.
3. Hit the hills or stairs
Add a hill to your route. Walking up hills requires more energy. Hills are also a form of resis-
To experience weight loss from al in y u need to mix it up in a way that ‘confuses’ your body
tance. If there are no hills in your area, do not fret, I’m sure you will come across some stairs. Go up and down the stairs a couple of times.
4. Breathlessness
One of the rules of Metabolic Effect training is to experience breathlessness. This is a sign that the metabolic effect is taking place. (ie your metabolism is
active). So, being breathless is a good sign and the best thing about it is that it is simple for you to control. Walk fast; if you are feeling breathless slow down until you are comfortable to walk faster again. If you are heaving for air and you need to stop, STOP – no one will judge you for stopping to catch your breath. After all passing out on the side of the road is NOT an option! That said, if while walking you are comfortably having a chat about the latest episode of the Kardashians, then you obviously need to work harder.
5. Hydration
Drinking enough water is very important. If you are planning a long or short walk, consider taking some water with you.
6. Diet
Walking for weight loss like any exercise cannot be achieved without eating a sensible diet. Avoid sugary foods. Eat plenty of protein and fresh veggies. Carbs aren’t bad; just try to eat wholemeal grains.
7. Road safety
Walking in the countryside is lovely, but in most cases footpaths do not exist. If you are walking along the side of a road, remember to walk facing the oncoming cars! If you are walking early in the morning or later at night when it is starting to get dark, do not wear black! Go for white or bright colours. Remember that weight loss is different to fat loss. Fat loss happens with resistance training. You can download a FREE Walking for Weight Loss plan from Carla’s website: www. DrDietRight.com
bl
Contact Carla on her drdietri t c r faceb faceb c drdietri t
a e
Health & Fitness Today • June 2013 - 29
As summer settles in, everyone wants to get into the gym as bikini season has hit the islands. But as they do gym rats who’ve been working out all winter now have to share the treadmill with so many others. A workout doesn’t have to be at the gym. Get away from the gym rush, get outside and find something more exciting to do that will not only keep you out of the gym but will also keep your workout routine fresh, and when it is fresh and exciting you’re less likely to skip out and opt for an evening of sofas and snacks. Take a trip to the track
And no this is not for an afternoon of gambling on your favourite horse. Running tracks offer more than just a simple run. Make use of the area in the middle for bodyweight exercises to intensify your workout and add some resistance training to your run. Make use of the stadium and run up and down the stair – Rocky Balboa style. When it comes down to it the options are endless.
Go hiking
Nothing to do at the weekend? The daylight hours are now longer and evenings are still pleasant. Make the most of the beautiful island and get together with friends and go for a walk or a gentle run depending on your fitness level. Not only will it give you a good cardio workout but if you go off the beaten track and onto unlevel terrain you will tone up leg muscles in no time.
Go for a run
Why spend precious time stuck in traffic, and wait in lines at the gym to use the treadmill? Get your trainers on and go for a run – anywhere. If you’re worried about not being able to record your session there are myriad of phone apps that will help measure speed and distance or more technical sports watches that will also record heart rate. Build on your workout by putting weights in your shoes or simply cranking up your iPod and running to the beat.
Health & Fitness Today • June 2013 - 31
FITNESS
Get out of the gym rut
FITNESS
Make use of the beach
Malta is a beautiful spot and the sea gives you added energy you need to keep your workout going. Before it gets crowded and the sunshine becomes too intense get down to the beach in the early morning and make it your personal gym. Run along the sand, up the stairs at Ghajn Tuffieha Bay or along the clay cliffs that surround the beach. Alternatively stick to the rocky coasts and let the uneven rocks add that little extra to your workout. Once you work up a bit of a sweat, jumping into the sea will be a little more appealing, just once you’re in remember to keep moving!
Take a yoga class
Take the time to stretch. Now that summer is here, many yoga instructors offer outdoor classes, usually by the sea to add a little bit of Ommm to your stretch. Try weekend retreats for the ultimate relaxation and body cleanse. Or simply take your mat out on your own and rework the class you’ve been doing all winter in the studio.
On your bike
Why pay for a spinning class when you can simply hop your bike and do it for free. Malta’s not a mountainous region but the hills we do have will offer a natural challenge you can’t get out of just because you’re tired. Why not use the bike to head out for a coffee and some breakfast and burn it off on the way there and back?
Try a web workout
The internet is a great source of information with hundreds of free workouts just waiting for you to work up a sweat. Who needs a personal trainer when the computer screen can give you all you need whilst leaving those pennies in your wallet for some more cake maybe?
32 - Health & Fitness Today • June 2013
Distributed by Biocare Company Ltd Tel : 21 42 44 01/2/3 Email : info@biocaremalta.com
COSMETIC SURGERY
Youthful appearance without surgery
The liquid facelift
Almost every woman over 40 has looked in the mirror and considered a facelift. Not every woman decides to take the plunge and go under the knife, but every woman has spent time lifting saggy parts of their face, searching for the youthfulness they once saw staring back at them in the mirror.
T
here are a number of reasons women decide not to have cosmetic surgery, one of them being fear of going under the knife. A number of techniques that have been developed to achieve that youthful freshness without the need for full-blown surgery – one of which is the liquid facelift.
RAYMOND DEBONO Raymond is a consultant plastic and reconstructive surgeon in practice in Malta and the UK. He studied in the UK and the US and specialises in facial rejuvenation, cosmetic breast surgery and body contouring, skin cancer treatment, breast reconstruction, hand surgery and laser treatment
Just as its name implies, the liquid facelift is a technique whereby advanced dermal fillers are injected into the face to lift and contour features. It is a nonsurgical technique and can be undertaken to accomplish any of the following: 1. Gentle lift of individual or overall facial features 2. Reduced wrinkles, creases, line or folds 3. Restoration of natural, curved facial contours
4. A more rested look 5. A more youthful smile In some patients the goal of a non-surgical liquid facelift is to
34 - Health & Fitness Today • June 2013
Upper cheek contouring
lift the entire face whilst in others it is to lift or contour specific facial features. For example, under eye bags and dark circles can be masked by using liquid facelift techniques; eyes can be opened up and lids lifted; jowls can be lifted and diminished; natural shape can be restored to flattened cheeks or temple areas; corners of the mouth can be lifted; and bumps on the nose can be hidden. It is myth that as a woman ages she develops more skin, or that gravity takes effect and pulls down the features. As time goes by, the skin on the face becomes thinner as collagen levels fall, the muscles atrophy and the bone diminishes, resulting in lack of
volume and the appearance of saggy looking skin. A liquid facelift generally involves the use of advanced dermal fillers in combination with botulinum toxin. Each of the dermal fillers has unique attributes that work in their own special way to rejuvenate specific areas of the face. In general, dermal fillers replace lost volume in the face or help the body regenerate its own collagen. Injecting substances into the body causes concern among some patients who wonder how synthetic substances may react with the body. However most of the safe fillers are comprised of natural substances produced by the body, which are pres-
The malar area of the cheeks is the area of the high cheek bone below the rims of the eyes that extends out to the sides of the face. This area is a key treatment zone for many individuals who are seeking a lift in one of several aspects of the face. Over time, skeletal changes (bone loss), fat loss and collagen depletion will flatten the malar area of the cheeks. This can accentuate sagging in many areas of the face like the hollows under the eyes, the jowls and a downward turn of the lips. Therefore volumizing the malar area often leads to not only a better cheek contour but also improvement in the lower part of the face including the jowl area and the angles of the mouth.
Lip volumising and reshaping
Over the years, the lips and nasal philtrum (ridge area between the nose and lips) tend to flatten out and lose the youthful definition. By placing a dermal filler at the lip margins one can add definition. The volume of the lips can also be improved if required.
How long does it last?
A liquid facelift will typically last one year and sometimes up to a year and a half, depending on
As time goes by, the skin on the face becomes thinner as collagen levels fall, the muscles atrophy and the bone diminishes, resulting in lack of volume and the appearance of saggy looking skin the type of products used and the facial area treated. When botulinum toxin is used the main effects of the toxin will go after six months however the overall effect of the liquid facelift will last longer than when no toxin is used.
Results
Results from liquid facelift procedures can range from subtle to astonishing. It is common for patients who have had liquid facelift procedures to say that they receive compliments on their appearance without others knowing that they have done anything. In some instances, the results can be so uplifting that they change an individual’s life. As with any cosmetic procedure, results vary from patient to patient.
Caution
As with all Plastic Surgery procedures there are risks and potential complications involved. The problems that can arise from liquid facelifts include hard lumps under the skin or in the lips, infection and pus formation, significant differences between right and left sides, unnatural look, visible product under the skin, migration of the filler and sagging skin over the years, and various other problems. Some of these problems can arise because of a poor injection technique whilst others can arise because of the wrong choice of type of product used in a specific area. There is a lot of expertise involved and required and this is often underestimated. Before undergoing any procedure, make sure that your doctor is adequately qualified and has extensive experience with the specific procedure as some of the problems that can arise can lead to permanent deformity.
Health & Fitness Today • June 2013 - 35
COSMETIC SURGERY
ent in much higher quantities in younger skin. Precisely placed, the dermal fillers can be used to lift or contour any number of facial features. The botulinum toxin works in harmony with the fillers to produce more lift in specific areas.
World Health Day celebrated at The Plaza in collaboration with Jungle Spirit To promote World Health Day, the Plaza Shopping Centre in Sliema, in collaboration with Jungle Spirit, organised a fun day of fitness classes and talks on nutrition to raise awareness on healthy living last April. Passers-by were enticed to participate in free Zumba and Pink Box Classes held on Bisazza Street, whilst Balazs Heller, inspirational speaker and Managing Director of Jungle Spirit held a motivational talk on nutrition
inside the Plaza for all to benefit. Natalie Muschamp for Plaza TV could be seen egging customers and passers-by to participate in the Zumba and Pink Box classes taught by Karin Heller-Dani and Balazs
Heller, Salsa and Zumba instructors at Jungle Spirit. All participants were given a TShirt and 5 voucher redeemable from Plaza outlets. In addition, water and smoothies were handed out courtesy of Stella’s Coffee Shop.
E ua en- ot all fish oils are e ual Equazen is a superior source of omega 6 and omega 3 as it contains a marine fish oil derived from sustainable stocks of sardines, harvested at certain times of the year. Sardines are virtually free from mercury.
Equazen eye q is an easy and convenient way to get a balanced intake of omega 6 and omega 3. It is well recognised that omega-3 DHA is a vital component of cell membranes, making up a large proportion of the brain as well as the retina of the eye. EPA is important from early childhood and throughout life, it carries signals between brain cells, thereby optimizing brain function. Eye q is an EPA rich formulation that contains a naturalsource fish oil with the highest EPA to DHA ratio possible. Equazen eye q has been tested in several randomized, double blind placebo-controlled studies and demonstrated efficacy in supporting cognitive functions in children and adolescents. Equazen brands extends extends from Eye q, incoporating eye caps, chews and liquid, then the Eye baby range, Cardiozen, mumomega, Equazen is represented by NM Arrigo ltd. For more information please contact them us on telphone number: 21223755, and email: info@nmarrigo.com
36 - Health & Fitness Today • June 2013
Bupa in Malta is brought to you by
K E E P I N G YO U O N T H E PAT H T O G O O D H E A LT H Bupa offers a wide range of health cover options. Find the right cover for you. Call Bupa on 21 342 342 or
visit www.bupa.com.mt
GlobalCapital Health Insurance Agency Limited (GCHIA) acts as a branch for Bupa Insurance Limited, which has passported its services through the European Passport Rights for Insurance and Reinsurance Undertakings Regulations. GCHIA is registered as an insurance agent and is regulated by the Malta Financial Services Authority. Registered office: GlobalCapital Health Insurance Agency Limited, Testaferrata Street, Ta’ Xbiex XBX 1403, Malta.
With you every step of the way
Health Insurance
Elmo Insurance Ltd., Abate Rigord Street, Ta'Xbiex XBX 1111 Tel: 2343 0000 | health@elmoinsurance.com | www.elmoinsurance.com
Elmo Insurance Ltd. is authorised to carry out general insurance business and is regulated by the Malta Financial Services Authority.