Sunday Morning ☕️
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Had a conversation earlier in the week with @fitchar.uk about how it’s a challenge managing a personal brand alongside working full time. With the darker mornings and drizzly weather it’s more difficult to create compared to summer as I leave the house when it’s dark and come home when it’s dark 🌙🌧
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So Char cheered us both up by booking us in for blow drys @duckanddry to start our week right 💁🏼♀️🧖♀️ ⠀⠀⠀⠀⠀⠀⠀⠀
That’s what friends are for right! 😘 ⠀⠀⠀⠀⠀⠀⠀⠀
Hope everyone’s had a lovely weekend! Remember to message me with any #MedicalMonday requests for tomorrow!
I used to be so strict on only posting ‘fitness’ related posts on here because I thought that was the only thing you guys were following me for, but since I’ve started work and moved to London, I’ve felt a massive change in engagement from you guys! ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
I get messages every day asking me to talk more about what I do at work, more medical related posts and tips on how I fit everything into a busy city life! ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
I think everyone goes through that journey at some point where something they are passionate about becomes their whole life. When I made this account I made my handle ‘fjsfit’ because aside from uni, my main hobby was the gym and training. Now fitness is a nice addition to my life, but just a part of the day many things that make me tick! ⠀⠀⠀⠀⠀⠀⠀⠀
I think the word balance is the wrong one to use here because most weeks I feel like I’m juggling a million spinning plates on sticks and often don’t get all my training sessions ticked off, but I’m learning how to relax about it a bit more! ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
I’d love to know what you guys want to see for me! Whether that’s more story chats, more medical posts, more Q+As etc! Leave me a comment and remember my inbox is always open! (*please note I am not insured to give you specific medical advice about your conditions over DM, but I can guide you to the right source of information if you need me!)
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Happy Saturday xx
The dark mornings 🌘🌙
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🌑I don’t know about you guys but I’m finding it much more difficult to get up in the morning now that the sun isn’t shining through my windows!
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☀️ According to national surveys, approximately 1 in 5 people in the UK are deficient in vitamin D because it requires sunlight for absorption and activation. ⠀⠀⠀⠀⠀⠀⠀⠀
🌑 The most affected people are those with darker skin tones and those who get up early for work when it’s still dark and leave when it’s dark (🙋🏼♀️)
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🌙 Symptoms of vitamin D deficiency include fatigue and unusual tiredness for you, depression, reduced bone strength, hair loss and muscle aches. Of course most people have some of these symptoms and don’t have low vitamin D levels (and that’s the problem with Dr. Google!) but if you think you are affected then please go and see your GP as the solution could be as similar as an oral supplement.
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🌑 My other tips for getting up early are: going to bed earlier (I tend to be a home bird in the winter months and enjoy nights in more!), keep the blinds open so you wake up to some natural light, have the heating come on 30mins before you wake up and get yourself an alarm clock that has a ‘sunrise’ function so it gradually lights up the room when you wake.
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☀️ I’m brightening up my Friday morning with a touch of summer thanks to @sportfxcosmetics strawberry lip balm 🍓🍎🍒🍉 which is still on sale (you can use my code FRANKIE10 for 10% off)
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I am happy to be working with @sportfxcosmetics and this is a paid promotion loud and proud ☺️ #sportfxcosmetics #GetYourGameFaceOn #medicine #fjsfit #doctor #evidencebased #medicalmondays
AIR POLLUTION + ALZHEIMER’S 🤯 ⠀⠀⠀⠀⠀⠀⠀⠀
We’ve all woken up this morning to this story being published in every newspaper. The claims are that risk of dementia is increased up to 40% in areas where air pollution is higher. That means cities and places where factory fumes are higher. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
💉 Firstly, not many people realise, but Alzheimers is just one of the many forms of dementia. Alzheimers has a strong genetic link, meaning it can run in families. Alzheimer’s is due to a protein building up in the brain causing damage to many functions including memory, activities of daily living, orientation, personality - e.g. it isn’t just ‘old age memory loss’.
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💊 These studies are now claiming pollution increases risk in the over 50’s by as much as 40%
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🇬🇧 The studies are claiming it is the high nitrogen oxygen levels responsible ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀
❤️ Air pollution is already linked to heart and lung disease, but this evidence of a link between brain and pollution is novel, and was published in the BMJ Open yesterday ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀
📚 I don’t think headlines like this do much good for people because firstly, it is an observational study, meaning they havent found a direct cause, they’ve just observed a higher rate of dementia amongst people in high nitrogen oxide areas ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀
📊 Secondly, if you are in your 50s, there’s no much you can do about reversing this potential damage if you’ve worked in the city for 30 years! People can’t suddenly change where they live
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📰 The papers should be promoting healthy lifestyle changes that can be made to reduce risk of dementia including: adequate sleep (ideally 8hours), a balanced, nutrient rich diet, at least 150 minutes exercise a week, reducing stress. ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀
🌍But I do hope this urges the government to take action on current air pollution levels and spreading this message may encourage us all to make some more Green and early sustainability contributions in our daily lives, such as reducing the amount we drive, reducing plastic use and recycling. ⠀⠀⠀⠀⠀⠀⠀⠀
#fjsfit #medicalmondays #doctor #evidencebased #medicine
#MEDICALMONDAYS 💉💊
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INTOLERANCE vs ALLERGY ⠀⠀⠀⠀⠀⠀⠀⠀
Allergies and intolerances to certain food groups are thrown around all the time on instagram, but do you actually know what these words mean?
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💉 An ALLERGY is a IgE cell-mediated reaction. When affected people are exposed to certain allergens (commonly nuts, shellfish, bee stings, latex) some cells in the body called ‘mast cells’ release a large amount of histamine. An allergy can be very serious because too much histamine can cause the persons airway to swell up and obstruct their breathing. This is called ‘anaphylaxis’ and is a medical emergency. ⠀⠀⠀⠀⠀⠀⠀⠀
💊Intolerance: this is the term that is most commonly misused. The most medically recognised food intolerances include severe gluten intolerance (coeliac disease) which is an immune response in the gut which cause bowel inflammation (and potential damage) in response to gluten (a protein found in wheat, Barley and rye). Lactose intolerance is due to a deficiency of the enzyme ‘lactase’ in the gut meaning lactose found in dairy products is not broken down properly. Gut bacteria can therefore feed off the lactose and produce gas which causes bloating, cramping pain and diarrhoea. ⠀⠀⠀⠀⠀⠀⠀⠀
👩🏼⚕️ If you develop symptoms such as bloating when you eat bread, it is probably a completely normal response to having a full belly! If you develop symptoms that concern you, such as pain, diarrhoea, bleeding or severe cramps then it is best to go to your GP and get tested for coeliac disease before you label yourself as intolerant to wheat. If you exclude something from your diet unnecessarily it can cause you difficulties reintroducing it later on, plus gluten-free substitutes tend to be more expensive, and contain other ingredients to enable them to bind, meaning they aren’t always as ‘healthy’ as people think when they assume ‘gluten free’ means healthy. 🐮 Sometimes after an episode of gastroenteritis, people develop short-lived (transient) lactose intolerance, and it’s again better to have this formally diagnosed than self-diagnose yourself!
I hope this clears up some of the common misconceptions regarding food allergy and intolerances!
What are you saying NO for?
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There was a time when I would say no to doing things on a Sunday because I needed to go to the gym, food shop, meal prep... ⠀⠀⠀⠀⠀⠀⠀⠀
But now I’m working, my free time is more limited *sacred😂* I have started saying yes to going for brunch on a Sunday, even though I’ve probably eaten out the night before.
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And you know what?
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1️⃣ My jeans still fit. I know understand that it’s weekly energy balance that matters more than daily calories/macros. I naturally consume more at the weekends and less during the week.
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2️⃣ I get more done because I’m more time efficient. Instead of spending all Sunday getting myself organise for the week, I faff less and do it all after 5pm.
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3️⃣ I feel more ready for the working week because I have a better work/life balance by doing things I enjoy on a weekend ⠀⠀⠀⠀⠀⠀⠀⠀
4️⃣ I don’t really go to the gym on a weekend anymore as I find it more time efficient to go on my way home from work during the week
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My page doesn’t show you chiselled abs or perfectly prepped meals, but I hope you see that’s it’s doable to work full time, have a social life and stay fit and healthy, if you remember your ‘why’ and be efficient with your time! ⠀⠀⠀⠀⠀⠀⠀⠀
#fjsfit #doctor #onlinecoach #personaltrainer #pt #blogger #fitnessblogger #medicine
Blog Posts
- Should you snack? January 19, 2018
- A Latte Truths about Coffee December 4, 2017
- Why YOU might need a coach? November 7, 2017
- Eat Smart with The Skinny Bakery October 11, 2017
- Are You Addicted To Exercise? October 6, 2017
Are You Addicted To Exercise?
