Inspired by the Olympics? A word of caution about over training

The achievements of the Olympians was fantastic wasn’t it? All over the world bikes, tennis rackets and golf clubs have been dusted off, weights unearthed from the loft, swimming trunks made to fit, trainers cleaned and all manner of sports clubs contacted.

However, a word of caution because as we hear about the dedication that takes an Olympic athlete to the pinnacle of achievement we have to recognise that they are a special breed of person and for the ordinary working man or woman too much exercise is a major example of having too much of a good thing.

There are two new studies that reveal the dangers of over exercising. The studies urge both casual and seasoned athletes to avoid over exercising because it has consequences. The first study reveals the biochemical responses that trigger muscle pain during workouts. The second discloses that young well paid and fit athletes who take part in special sports can acquire more injuries through over training than those less fortunate. The mantra of No pain No gain is a motivation for most athletes but it is dangerous if overdone.

It is hard to know whether you are exercising properly or if you are overdoing it because exercise is a culturally approved and socially adequate activity. Given this, it is important for athletes to know the red flags and warning signs of over-exercising. Below are signs and effects of overdone workouts.

· Extreme fatigue, weight loss, and muscle injuries.

· Muscle weakness.

· Heart palpitations.

· Insomnia, headaches, and loss of appetite or eating disorder.

· Menstrual irregularity in women and reduced testosterone in men.

· Overuse injuries and stress fractures which may be permanent or temporary.

· Over exercising can also lower immunity to non-stop illnesses or colds.

Working out for more than three times a week in durations of over 90 minutes per session is considered excessive exercising. Studies show that the body needs to relax after a day of intense exercises. The body’s immune system can suffer after a long exercise session. The white blood cell count reduces below the standard level unlocking chances of illnesses setting in.

When your body shows signs that it needs rest, do not ignore the signs. You should avoid working out when you are injured or sick. Take the day off for your body to heal if you are experiencing muscle injuries, fever or fatigue. A healthy body requires enough rest amidst workouts. It is recommended that you take at least two days off a week for your body to recover and heal properly.

Furthermore, ensure that you take in enough proteins, dietary fats, water and carbohydrates for adequate energy for your work outs. Appropriate hydration is vital when exercising. Dehydration causes nausea, headaches, muscle fatigue, overheating and it hinders your body’s ability to transport oxygen.

There are several ways of becoming fit without over exercising.

Firstly, you should consult with your doctor so that they can have you cleared for work out sessions. Then remember that moderation is extremely important when it comes to exercising.

Concentrate on maintaining a balance between your workout routine and other daily activities. Include some of the things you enjoy doing in your workout routine so that you are not stuck with one type of routine for a specific period of time daily.

These activities may include taking your dog for a walk, biking, kayaking, hiking, tennis golfing and dancing. Finally, keep in mind that a healthy exercise routine can only be achieved by caring about your body.

We hope that helps and remember, Mayfair Cares.

With acknowledgements to:

Health recommendations update re: travelling to The Olympics in August / September 2016


From 5th to 21st August 2016 and from 7th to 18th September the XXXI Summer Olympic and Paralympic Games Rio de Janeiro 2016 will be held in Brazil.

The Olympic football tournament will be held in five different cities of Brazil including Salvador, Sao Paulo, Manaus, Belo Horizonte and Brasilia.

What follows is an update of an earlier blog giving some of the recommendations for Olympic Games’ fans travelling to Brazil this year to stay safe and healthy throughout their stay.

Prior to departure

Travellers to Brazil should seek advice from their national authorities with regards to health risks. You can also access health advice by the Brazil Health authorities for visitors on the authorities’ health websites. This is mostly in Portuguese but can be translated on the site. The public Unified Health System services of Brazil are free of charge to visitors and every individual that is interested.

Use vaccines for preventable diseases

The visitors from various respective countries should schedule their medical consultations as early as possible to before travel to allow sufficient time for immunization against various diseases.

This will be appropriate for both routine vaccines and other vaccines are indicated for various destinations within Brazil. Measles vaccination should be up to date to prevent its importation to Brazil after its transmission was interrupted in July 2015. The same applies to rubella that was eliminated in 2009 in Brazil.

Travellers from areas where polio cases area prevalent are also advised to be fully immunized to stop its re-introduction to the nation. Polio was eliminated in Brazil in 1989.

Vaccination should also be considered for travellers at risk of any complications resulting from influenza. Seasonal vaccination of influenza is recommended for people across all ages, people with chronic medical conditions and healthcare workers. The Olympic Games will be held after the influenza season in Rio de Janeiro and as such travellers should receive influenza vaccine at least two weeks prior to departure.

Vaccines related to travel

It is also recommended that travellers get vaccines for the following diseases such as:

Hepatitis A: Brazil is prone to hepatitis A outbreaks and as such travellers should be vaccinated against it.

Hepatitis B: There is low risk of contracting Hepatitis B unless the travellers are engaged in high risk behaviours. 

Typhoid: Incidences of typhoid fever is highest in the North and North- East, including Amazonas and Manaus which hosts the Olympic football tournament. 

Yellow fever: Single lifetime dose of Yellow fever vaccine is recommended for all travellers in Brazil for the Olympic Games. The vaccination against the disease should be carried out for all travellers over nine months in age at least 10 days before their departure from their home country.

Zika virus: Brazil has had an outbreak of the Zika Virus in the recent past which has been highly publicised. The Zika virus is transmitted primarily through mosquito bites. Subsequent transmission can occur from a pregnant woman to her unborn child and through sexual contact. The Zika virus can remain longer in a man who has been affected and can be passed to his sexual partners.

It is not advisable for pregnant women, or those considering starting a family in the very near future, to attend the Olympics in Brazil.

Please note that these updates, whilst useful information, should not replace you seeking professional advice and recommendations from your own doctor before embarking on your journey.

Have a great time and please remember, Mayfair cares.




Stay safe when attending the Rio de Janeiro Olympic Games

Are you planning to visit Brazil for the Paralympics and Olympics or any other reason? If so then you should know what to avoid as well as what to do so that you remain healthy during your visit and after you return.

The dates for the Olympics are 5-21 August, 2016 while the Paralympics will follow on 7-18 September, 2016. The summer events promise to be spectacular and will see many thousands of participants and fans travel to Rio de Janeiro in Brazil from all over the world. If you are among those who are going to enjoy the summer games then a healthy and safe stay should be your top priority.

It is recommended that you check with your local travel agencies and government sources to inquire about health dynamics in Brazil. Furthermore, the internet is another reliable source of this critical information so this article examines some of the most vital considerations for you as a visitor to this vibrant, exciting city.

 Essential vaccinations

There are a number of routine vaccinations that you should know before booking your plane. It is advisable that you get all relevant travel medicines and vaccines based on your doctor's recommendations. This will help you to avoid particular diseases in Brazil.

Additionally, consider what you will be involved in and the duration of your trip. This is a basic safety tip for all of you. Some of the vaccines that you should not ignore include: Polio vaccine, diphtheria-tetanus-pertussis vaccine, measles-mumps-rubella vaccine and chickenpox vaccine. The annual flu shot is another valuable precautionary measure.

Typhoid and hepatitis A vaccines

You should avoid contaminated water and food while in Brazil. In case this might be more difficult than it sounds, you should be vaccinated against typhoid. Furthermore, this will be handy as you visit smaller cities, eat heavily, tour villages and stay with family and friends. In addition, there is a risk of contracting hepatitis A regardless of your food joint via contaminated water and food. This makes hepatitis A vaccination a necessary requirement for you.

Hepatitis B

This is another health hazard that will compel you to do avoid certain activities. Blood products and contaminated needles are some of the major causes of this disease in Brazil. To add to this, sexual adventures will increase your chances of getting hepatitis B.


Malaria is a deadly disease. Your Brazil visit should be free from any mosquito bites. You are advised to take precautionary measures depending on travel time and destination not forgetting the time you spend outdoors. Some medical professionals will advise you to take medication during the stay, before and after the Brazil tour.

Yellow fever and rabies 

Some parts of this fabulous country have the potential of exposing you to yellow fever. Everyone who is nine months onwards should be vaccinated to prevent yellow fever infection.

More so, mammals especially bats and dogs are the main source of rabies. This is not a great concern but you should be vaccinated if you fall in any of the following categories of people:

• Those working with animals or involved with animals in any way

• Remote area outdoor activities where you can easily be bitten by animals

• Children because of their playful nature

The Zika Virus

This virus has been in the news consistently in recent weeks and advice continues to develop but you need to be aware that Brazil is one of the 58 countries and territories which to-date report continuing transmission of Zika virus by mosquitoes. While mosquitoes are the primary vectors, a person infected with Zika virus can also transmit the virus to another person through unprotected sex.

Zika virus disease usually causes mild symptoms, and most people will not develop any symptoms. However, there is scientific consensus that Zika virus is a cause of microcephaly (children being born with unusually small heads) and other brain malformations and disorders in babies born to women who were infected with Zika virus during pregnancy.

This virus will be the subject of a later blog in July when we will relay the most up to date advice but it is certainly something to be aware if you are planning to go to the Olympic Games in Rio de Janeiro this summer.

In Conclusion

The Olympics will only be a lifetime experience if you are safe and healthy. Speak with your doctor, take all the necessary precautions and you will enjoy the trip of a lifetime at the world’s greatest athletic event in one of the world’s most exciting places.

With acknowledgements to  and as well as