How Introducing Good Habits Can Lead to a Healthier 2019


How are your New Year Resolutions going? Do you need an incentive?

Ask any millionaire, and they’ll tell you that being wealthy is a lifestyle. You’ll get the same response from fitness experts, industry leaders, and influential people. A person is only a culmination of their good and bad habits, and there is a ton of evidence to support that.      

Of course, not everybody wants to be a millionaire or to lose 40 pounds before the year ends. However, this doesn’t mean that you shouldn’t form new habits this year. The thing about habits is that they are very difficult to form and even harder to break, but the payoff from creating and keeping good habits is immense, and bad habits can have a truly destructive impact.       

Think about the chronic smoker who started out with two cigarettes a day and is now smoking two entire packs every single day. In the same breath, think about the person who started 2018 as an overweight individual, but has now lost all their excess weight and still goes to the gym three times a week. The difference between these people is simple: they picked up different habits at the beginning of the year.      

The science behind habit-forming has been studied for years. Researchers at Cornell University say that the average adult human being makes roughly 35,000 conscious decisions each day. 200 of these decisions are made on the choice of food alone! It is, therefore, no surprise that once we’ve reached our decision-making capacity, we automatically resort to our habits. This is why it is super important to create good habits because otherwise your default action after a long, stressful day of making decisions would be resorting to “bad habits.”     

How to Create New Healthy Habits and Make Them Stick      

On paper, forming habits is quite straightforward. Want a better-looking body? Exercise frequently. Want to be smarter than your classmates? Study more often. Want to be rich and successful? Make it a habit of managing your time and money. It sounds easy, but it isn’t because ultimately our habit-forming abilities are hinged on our willpower.       

Willpower is like a muscle. The more you use it, the stronger it gets. Adapt it to tough situations, and it gets even stronger. However, push too hard, and willpower collapses too. In the end, willpower is best used in short, effective bursts. Therefore, the best way to create new habits is by making it as simple as possible to retain the habit. How do you achieve this?      

Identify the Habit You Wish to Form, then Break It Down Into Little Steps      

If you want to achieve a specific goal by the end of the year, think about the process first. See how you can break it into bite-sized sections that you will easily remember to do each day. For example, if it’s a better body you want, focus on getting every day’s exercise done no matter what it takes. If you want to be a better writer, focus on reaching your targeted word count every day.        Focusing on the goal will only get you discouraged, but paying attention to the steps will keep you focused on doing your part every day.      

Expect Failure, and Learn From It      

The truth is that you will slip and fall along the way. There is no way around failure, but there is a surefire way to get past it, and that is to keep going. Accept failure, not as a sign of your lack of strength, but as a test of your resolve. The best part about moving on from failure is that you become so used to failing that it no longer has the power to stop you from achieving your goals.       

In 2019, try and create at least one good habit and stick with it for the rest of the year. Whether it is going to sleep earlier, working out regularly, or eating better, a good habit sticks with you for life, and you will be reaping its benefits long after your body becomes adapted to it.

 Mayfair, we care

Health issues for those with sedentary roles


Most people working in offices or working as drivers, can sit all day without doing much movement or exercise.


Sitting all day can cause major back problems and lead to posture issues not to mention pain. Sitting has become the new smoking as far as resultant health issues are concerned but some of us have little choice but to sit down for most of the day.


We are all aware of the importance of getting up and moving regularly but in reality, work gets in the way and we don’t have time to do what we know we should.


However, for those of us at desks or when the vehicle is stationary there is a new technique created by Dell – Maree Day who is a biochemics and posture expert.


Her advice is as follows.


·       Move half forward on the seat so that your feet are flat on the floor directly under your knees and your back is not touching the back of the chair.


·       Look straight ahead and sit up tall with relaxed arms to restore the natural curve of your spine. In this position you should find your eyes level with the top third of your computers monitor if you have it in the correct position (which many of us don’t!).


·       Practice the invisible breathing technique. Breathing in deeply and as you breathe out think ‘sternum through towards your spine’. As you think this thought you will feel your deep abdominal muscles doing their job, flattening and narrowing your waist. Repeat these 5 to 6 times every hour. “Within days you will feel your abs strengthening and your posture will already have improved” says Day


These postures will activate every one of your muscles so you will breath, sit, stand, move and exercise better transforming your posture and body shape day says.


Mayfair, we care.

Source – The Invisible Exercise by Dell-Maree Day

Bounceback Ability

How resilient are you?

Does the smallest setback in your business or personal life become a major drama? And does a major setback in your personal or business life become a total catastrophe?

How easy do you find it to bounce back from adversity? Some people seem to have amazing resilience to bounce back from personal or business failure but for others it can be far more difficult and potentially lead to significant health issues.

By showing external resilience it does not mean that you are unaffected by events, more that they have worked out how to deal with setbacks and have strong coping mechanisms as a result.

We can all work on our capability to bounce back from adversity. Here are seven hints and tips that will help.

Be happy with excellent even though you’re striving for superb.

There really is no such thing as total perfection so settling for completion of the project that is very good, or excellent, will reduce your stress levels and enable you to move on to the next project.

Take time out.

Even in the busiest of days it is important to give yourself some “me time“. This might involve reading, a hobby or exercise.

Do something different.

By signing up for a course at the local college or Joining a local sports club you will develop your relationships with others and boost your physical and mental well-being. 

Spend time with positive people.

It is widely known that some people can suck the energy out of the room; these people are known as mood hoovers and you should avoid them at all costs! Surround yourself with supportive friends and positive acquaintances. This is good for confidence and your own belief in yourself.

Keep active.

Staying in good health is important for resilience therefore aim for 30 minutes a day of moderate activity.


Good relationships are key to resilience and there is nothing better than A good chat with a good friend or relative to affect the quality of your relationships.

Time is a healer.

Remember that no matter how bad things might seem at the moment due to a business failing or relationship breakdown, such bad times to pass And you will emerge a stronger person in due course.

Please note however that if you are experiencing extreme distress on an ongoing basis then you should seek professional help as well as taking the advice above.

 Mayfair, we care

New Year Resolutions


Will make them, don’t we? We promise ourselves that we will exercise more, drink less, eat less and eat healthily, lose weight and stop smoking as well as a multitude of other resolutions.


But how many of us keep the promises that we’ve made to ourselves? It is said that by the second week of February over 80% of new year resolutions have been broken.


So, what’s the secret of keeping a successful resolution?


One top tip is not to make too many resolutions.


Choose the most important one or one that you are confident about and feel strongly about and stick with it. Concentrating on one resolution is easier than two, three, four or more because then it becomes very, very difficult and you are likely to be disheartened if you are failing on even one of them.


Have smart targets.


S – be specific and set yourself a target. If you want to exercise more perhaps this might be 20 minutes per day. If weight loss it might be a specific number of pounds / kilos in a week etc etc.


M – be sure that you measure your achievements. Keep a note of your progress against your goals and know when you need to work that little bit harder if you’re not on target.


A – be accountable to someone else. Tell another person which might be a family member, or a work colleague, what your goal is and ask them to check progress with you on a regular basis.


R – be realistic.  Is your goal realistic? If it’s not realistic you will become discouraged and the resolution will fail. If you are realistic you have a better chance of success and then can set new goals to the next level when you have achieved your target.


T – make your resolution time bound. When do you want to achieve your goal by? Will it be a three-month project, six months or more? A time bound goal is crucial for success.


So please be good to yourself in 2019 and if you follow the advice above you will have a better chance of success than the 80% of people who don’t make it past the second week of February.


Loneliness at Christmas


Christmas is a time to share gifts, warmth, and hugs. Unfortunately, that is never the case with everyone; In fact, the lonely get lonelier during this time.

For those struggling to fit in, Christmas is a time when those few people you had in your circle go off to be with their families. It is typical for many people to experience loneliness and isolation when the jingle bells and mistletoes are in the air.   

Why lonely when others make merry?   

You could blame it on the media - there is that perfect Christmas image that we have been made to believe in since we were kids. You have seen it on TV, in the press and social media; the family who get along ,having a great time, the dinner parties, the gifts and smiles. All that could make you feel inadequate.   

It could also be that your family doesn’t get along perfectly when Facebook and Instagram speak otherwise about your colleagues and friends. On the other hand, other lonely people on Christmas don’t have a family to go home to, as in the case of expatriates far from home.    The well-worn phrase that says the money is the root of all evil applies in this case too; without enough money to travel home to be with your family, you will likely spend your Christmas wallowing in loneliness.    

Overcoming loneliness is necessary    

Loneliness takes a toll on mental health and emotional strength. A lonely person is continuously sad and feels empty. They gradually sink into depression and start feeling worthless. The sufferers feel isolated, neglected and deprived.   

The festive season might open the Pandora’s Box of loneliness and inadequacies but without care all that could spiral into a mental health crisis. It so often happens that lonely people befriend the bottle, casual sex or white powder, just anything to make them forget that they are alone.   

According to data from the CDC, men are 4 percent more likely to commit suicide than women. It is probably because women are naturally better at making new connections. Suicide is a high risk for divorced and widowed men, and Christmas is the hot corner down the road.   

The knock effect of loneliness on work    

Even long after the season, the adverse impact that Christmas loneliness had on the mind of workers can be damning at work. Employers would have to deal with an employee(s) who has lost focus or struggling with addiction and low self-esteem.   

What employers can do    

Christmas bonus: Financial stress could be the primary cause of anxiety and loneliness. A Christmas bonus can go a long way to help employees travel and be with family and afford to facilitate all other social functions in the festive period.

A survey done by Harris Interactive shows that 73 % of all employees prefer a Christmas bonus to a party.    

Christmas cards: A Christmas card might sound like a small thing, but employees far away from home would surely appreciate it. Some of your workers might have been secluded by family due to their beliefs or sexual orientations or just a silly row. A card can help to cheer them up.   

Reach out on the phone: It could be a simple text message or a phone call. A friendly conversation can help to lift the spirits of an employee who lacks human contact.   

Loneliness during Christmas is a common occurrence due to various reasons - top among them alienation from family, financial stress and loss of family members. It often leads to a downturn in mental health, causing anxiety and depression that can affect performance at work long after Christmas is done and dusted. Employers can take steps to be there for their workers by putting the right measures in place early enough.

Look after yourselves and others this Christmas.

Mayfair, we care


Diabetes: What exactly is it?

Diabetes mellitus is one of the oldest known human diseases. It has been advancing relentlessly in modern times mostly in developed countries and is now among the leading causes of death. Below is a brief overview of what you need to know about diabetes.   

What exactly is it?   

Many people have heard about it and many know someone who suffers with the condition but few know exactly what it is.

This condition arises when the body does not produce enough insulin or the insulin doesn't work normally.  There are a number of reasons why insulin secretions may be reduced. An individual could be affected by more than one cause. The main causative agents of diabetes include genetics, being overweight, infections and pancreatic diseases.

The Types of Diabetes

There are two main types of diabetes; namely Type I and Type II, but it is worth noting that there are also several other subtypes.

Type I diabetes is also called insulin-dependent diabetes mellitus (IDDM).  Type I afflicts around 5% of diabetics. Those affected must have regular injections of insulin. 

Type II diabetes is also called non-insulin-dependent diabetes mellitus (NIDDM). It is the most common type, affecting over 90% of diabetics. This type generally hits around the middle or later life. However, younger patients are increasingly diagnosed with Type II diabetes.

The Symptoms and Complications of Diabetes

The classical symptoms of diabetes are excessive thirst, excessive appetite, and excessive urination. However, few symptoms show early in the disease. Other symptoms include dehydration, tiredness, lethargy, and blurred vision. 

As diabetes progresses, its effects can be devastating, affecting all organs of the body. Diabetes can cause large blood vessels due to plaque buildup (made up of cholesterol and other fats). Plaque ruptures can form blood clots, which impede blood flow to vital areas like the heart and brain.

Reduced blood flow increases the risk of having a heart attack, suffering a stroke.  It can also lead to peripheral arterial disease (lack of blood flow to the lower limbs). This may cause pain and discoloration in the lower legs and slow healing wounds. If this continues for a long time, it may increase your risk of amputation. 

Long periods of high blood sugar can damage the small blood vessels in your eyes, nerves, and kidney. This can lead to eye problems, diabetic kidney disease, and nerve damage.

Protecting Yourself from Diabetes dangers

The first thing you need to know is that you will not inevitably develop complications simply because you have diabetes. Research has shown that the better your blood glucose control, the less likely you are to experience any complications. It has been demonstrated that diabetics can normalize their blood sugar levels by following a simple diet and increasing physical activities.

The diabetic diet is very low in fat and high in fibre. Consume more natural fibre-rich foods, simply prepared and low in fat. Avoid refined and processed foods. Markedly reduce fats, oil, and grease.

Along with proper diabetic control, giving up (or not starting) smoking can reduce your chances of developing complications. Smoking and diabetes definitely don’t mix.

All of the aforementioned dangers are more common in individuals who smoke.


Diabetes is a common condition and seems to be increasing in incidence worldwide. However, there is some good news too.  There is a great deal of research into prevention, cures, and treatments of the symptoms and complications. Our understanding of the disease has increased dramatically, and the future prospects for diabetics are promising.

Mayfair we care.


Additional References https;//

The Dangers of High Blood Pressure.


First of all, what is high blood pressure? We hear the phrase and think we understand, but do we really know what it means and what the implications could be?


Blood pressure is the pressure of blood in the arteries as it is being pumped around the body by the heart. When your blood pressure exceeds an upper limit for an extended time, you have high blood pressure, or hypertension.


In adults high blood pressure is defined as a systolic pressure (when my heart is contracting) of 140 or more, and or a diastolic pressure (when the heart is relaxing) of 90 or more.


However, to get a true picture, it may be worth getting your blood pressure measured more than once. Going to the doctor can be stressful (white coat syndrome) and stress can cause it to arise.

Why is high blood pressure dangerous?

High blood pressure is dangerous because the heart, brain and kidneys can withstand increased blood pressure for long periods, and people with high blood pressure may feel perfectly well for years.


But that doesn’t mean it isn’t doing damage if it is not controlled. High blood pressure can overload the heart accelerating the artery clogging process known as atherosciences. This in turn can lead to heart attacks, strokes, heart failure and kidney failure.


Why should people check their blood pressure?

All adults should have their blood pressure checked every 1 to 2 years although anyone with a direct family history of it should have a chat tomorrow afternoon.


Adults who experience symptoms of hypertension such as swollen ankles and fingers, breathlessness, blurred vision, frequently bleeding nose and persistent morning headaches, should have the blood pressure checked immediately.


Do you need medication to control high blood pressure?

While it is true that many people need drugs to control her blood pressure, others can reduce it, or lower the dose of the drugs needed to control it, with lifestyle changes.


A healthy diet alone maybe all that is needed to reduce blood pressure.


An American study showed that a diet rich in fruits, vegetables and low-fat dairy foods, and high in fibre and protein, is sufficient to significantly reduce blood pressure in people with mild hypertension.


For anyone with more severe hypertension it is advised that, along with a healthy diet, they lower the alcohol and salt intake to lose weight, and exercise regularly.


Mayfair we care.

What is the best time to exercise?


Are you a morning person or an evening person?


Morning people can spring out of bed ready for an early start and they are likely to live by the maxim that “the early bird catches the worm “. They will undertake their exercises before going to work and feel a certain self-satisfaction for having done so. They will also feel ready for the day ahead.


For others, leaping out of bed and going for exercise is something that is alien to them. They need that first coffee of the day before they feel human! So, for them, exercising at lunchtime or in the evening is more realistic and more likely to happen.


But does it matter? Are there advantages to exercising in the morning as opposed to the evening? We looked into it:

Morning people.

Those who exercise in the morning believes that it is an easier discipline to maintain. Making it the first task of the means that it is done, out of the way and they can move on Events of the day can often lead to a work out, or gym visit being put off – or so they believed.


There is research that suggests that early morning exercise is a great way to fire up the brain and increase alertness, and interestingly, reduced the potential for depression.


There is a simple reason for this – Endorphins.


Endorphins are a natural drug produced by the body during exercise that trigger a positive feeling in the body producing a more optimistic and energetic belief about yourself


There are those that will say that early morning exercise such as this kickstarts their day and makes them feel ready to take on anything that the day may throw at them – a positivity that will make the individual more productive.


Non-morning people

If you are not one of those who can cope with the thought of a run, a visit to the gym, or a bike ride first thing in the morning then don’t despair.


Did you know that muscle tone and body temperature begin to rise from 3 o’clock onwards? This makes afternoon the best time for strength training of vigourous exercise such as intense indoor cycling.


The afternoon is also when reaction time and flexibility are at a peak and this reduces the risk of injury.


However, be aware that exercise raises our core temperature, so exercise taken within four hours of bedtime could potentially make getting to sleep more difficult.


However different people experience different reactions therefore our conclusion would be that the best time to exercise is when it suits you, and when you feel you get the best out of the time spent exercising

Mayfair we care.




Tackling Millennials and Their Health.


When you look at the health statistics of millennials, you’ll see an increase in the number of diseases being reported. There are two schools of thought to approach the matter.

One, is that we have more access to information and technology, thus, we are bound to notice diseases and conditions that had not been documented before. The second line of thought is; with the world constantly changing –especially in how we relate, communicate, and generally interact with each other- diseases are changing and morphing into new strains, subsequently, forming novel illnesses.   

Whichever line of thought you subscribe to, it is evident that diseases will only continue to rise among the millennials and younger generations. Albeit, it is worrying to see that the youth are less and less insured medically. According to a study conducted by the United States Census Bureau, millennials are the least covered group in medical insurance.   

Here are some of the reasons why millennials will face graver illnesses than their problems. Moreover, we’ll delve on what you can do to mitigate the situation.  

Sight problems  

 If you’re a millennial reading this, you probably grew up being told not to sit too close to the television. However, with the advancement of technology, you have access to multiple gadgets. Chances are you spend most of the time staring at your phone, iPad, computer, and the myriad other gadgets you have at your disposal. However, many of these gadgets emit damaging blue light that could cause eyesight problems.   

The remedy to blue light is quite simple; reduce the amount of time you spend on your phone. Try and do more activities that don’t require you to look at a screen. If that is hard to achieve, you may also invest in blue-light blocking glasses. You can also download apps that help filter the amount of blue light reaching your eyes.   

Hearing impairment    

For past generations, losing your hearing was a sign of aging. While going deaf is still considered a symptom of growing old, the number of young people experiencing hearing problems is on the rise.

The cause is pretty clear, everywhere you look, you will see millennials with earphones. There’s an upsurge of young people who are choosing to listen to audiobooks, podcasts, and even music. The apps and software to access these platforms are not only on the rise, but they are also a favourite among the youth.     

This constant blasting of sound so close to the ears –mostly through unsafe earphones- is what is causing the millennial generation to suffer from hearing problems. The cure to this too, is quite simple. Minimize the amount of time you spend with earphone plugged in!

If this is not a feasible solution, ensure you buy quality earphones and put the volume at a decent level. It is also advised to visit an ENT doctor every so often.   

 Skin cancer   

In the medical field, cancer is a relatively new disease. Perhaps it has always been there, and we’re only catching up with ways to detect it. Whatever the case, there’s a surge of cancer cases around the globe.

With millennials, one of the most recurring types of cancer is skin cancer. This could be attributed to environmental changes and ecological degradation, as well as lifestyle decisions.

Fortunately, the majority of millennials are obsessed with their skin and looks. Thus, they are more likely to notice signs of skin cancer in the early stages.   

There’s a lot you can do to ensure you’re safe from skin cancer, and most types of cancers. Most of these remedies include changing your lifestyle choices, as well as taking intentional steps to ensure your skin is protected.

Such steps include applying sunscreen and visiting a dermatologist when you notice something is amiss.   

Depression and anxiety   

Everyone seems to be more private. As a result, there are more and more lonely people. To millennials, this lonesome state could sprout an array of issues, top of the pack being depression.

Anxiety is also mounting and millennials are trying to reach an ever-rising standard. When neglected, anxiety and depression can lead to self-harm, isolation, and even suicide.   

To mitigate the number of millennials suffering from depression and anxiety, a new approach is needed. Every young person should be able to express themselves without ridicule and hate from others. Legal action can be taken on trolls and cyber bullies.

Most importantly, we, as a community, need to create a space where everyone is free to express themselves without worrying about what the masses will think.  In this new world, there are untold worries and conditions that could affect the millennials.

On the flip side, however, there are ready solutions in the ever innovative world. It is our job as the community to ensure that each young person has access to the right information and healthcare. Millennials and their health should be an ardent topic; it ensures a brighter tomorrow for the upcoming generations. 

Mayfair we care.


Sources:  modern-britain-findings-from-an-epidemiological-cohort-  study/2AD2B6E4613435CDF85BC4359DD51A1B

The Importance of Movember 2018

It’s that time of the year again.

Movember 2018 is just around the corner, and everyone is raring to begin their month-long shaving hiatus. As we prepare to see the best and wackiest moustaches that Movember 2018 has to offer, this year’s theme, ‘Stop Men Dying Too Young,’ reminds us of the cause we support by putting aside our razors once a year.    

The Movember Foundation has been operational for the past 15 years and is currently the leading men’s health charity in the world. The foundation’s goal coincides with this year’s theme, and over the span of a decade and a half, Movember has funded over 1,200 projects focused on men’s health, with an aim to reduce young men’s mortality rate by 25 percent in the next 12 years.

Movember 2018 objectives   

The Movember Foundation plans to achieve this by focusing on three serious conditions: prostate cancer, testicular cancer, and mental health. In 2018 alone, 164,690 new cases of prostate cancer, which is the second most common cancer affecting men in America, were reported, and 29,430 people died from it [1]. Close to 10,000 new cases of testicular cancer were diagnosed this year. Although only 1 in 250 men develop testicular cancer in their lifetimes, an approximate 400 deaths have been recorded in 2018 [2].    

The Movember Foundation contributes to biomedical research projects that look for better treatments of prostate cancer and testicular cancer. In addition to that, it runs several initiatives that focus on helping men with mental conditions with a focus on reducing men’s suicide rates.   

Different programs

Changing Rooms is one such program. The football-based project, which was launched this year in April, has worked successfully in bringing together men through a mutual love of football but with an aim to guide them towards better mental health. The program focuses on teaching men how to manage mental health issues like anxiety and depression.   

The Global Action Plan, the foundation’s biggest global initiative, tackles the needs of prostate and testicular cancer patients, ensuring that every patient gets the social, psychological, and physical support needed to increase their survival rates. With such a high success rate in the UK, the project is exploring how intensive exercise can also improve the survival rates of prostate cancer patients.   

TrueNTH is an initiative that was formed under the same principles and is currently the Movember Foundation’s largest global project, serving a total of eight countries. Its main aim is to improve the quality of life for testicular cancer patients and their loved ones. Thus far, the organization has achieved this through improving the availability of healthcare professionals, introducing support programs, and providing useful treatment information to the patients.   

TrueNTH advises a proactive approach to managing testicular cancer through the supported self-management program, which encourages men to perform regular checks on themselves and to look out for symptoms of both testicular and prostate cancer. It has also launched a portal [3] where patients of testicular cancer can access information on how to cope with their condition.    

The Movember Foundation has funded numerous suicide prevention and mental health projects to provide support to men with mental health issues, and to give them the encouragement to talk to others about their problems. In addition to that, the charity also launched Ex-Cell 50+, a re-integration program targeting older male offenders who are looking to set up businesses within the community.    

In summary

As you witness the madness of wild moustaches this Movember, remember that at the heart of the campaign lies a serious cause to curb the premature deaths of young men all over the world. The charity has dedicated itself to bettering the lives of people across the globe by tackling issues that men rarely open up about. As you participate in Movember 2018, you can also help by spreading awareness about the problems that bring about early deaths in men, and how Movember is aiding in their eradication.   

Mayfair, we care.