Dr Nora
Dr Nora

 Consultations in all aspects of medicine incl.
  • Facial Cosmetics,
      anti-wrinkle, dermal and lip fillers
  • Family Planning,
      sexual health, coil and implant insertions
  • Minor surgery,
      skin cancer checks & removals


 Consultations in all aspects of medicine including
Facial Cosmetics, anti-wrinkle, dermal and lip fillers
Family Planning, sexual health, coil and implant insertions
Minor surgery and skin


Posts tagged “health tips”

Healthy Ramadan 2019 Guide & Fasting Tips🌙 رمضان كريم

Ramadan Mubarak 2019 🌙

In today’s episode of Dr Nora I give you my 5 top tips for having a healthy Ramadan.

WHAT IS RAMADAN?

Ramadan is a holy month that is observed by many people around the world. It primarily involves fasting from dawn until sunset, that means no water or food during that time. And it’s for that reason that not everyone can fast. Groups such as the pregnant or breast feeding, certain medical conditions and the frail and elderly not to fast. Whilst they may not be able to fast they observe the month in other ways such as going to the mosque. If you have any questions about your health eligibility to fast then please speak with your local doctor, you can even come by for a sick note.

The act of fasting allows for one to reflect, recalibrate and detox from the routine day to day life, It allows for you to pause, reflect and rewind.

If you are able to fast then here are my 5 top tips for getting you through a healthy ramadan.

1. MEAL PREP

It may sound obvious but without structure or routine it’s easy to pick up the first thing we see in the fridge or the shops without thinking. These choices can sometimes be detrimental to your health goals. For example, have you ever been shopping when you’re hungry? You’re more likely to pick up more food than you need and generally it may be processed or ready to eat which may not be the healthiest.

2. BREAK YOUR FAST WISELY

Congratulations you’ve made it through your first fast. As tempting as it may seem to rush into the kitchen and eat everything possible, I’d advise not to do this.

Remember your digestive system has been resting for the past 12-18 hours depending where you are, so ease it back into shape slowly. By eating too much too quickly, acid production in the stomach will go into over drive and cause heart burn. Also remember during your fast, the stomach has shrunk so eating quickly will cause it to stretch rapidly and it will hurt. Not only are there health benefits to eating slowly, but it will also allow for you to appreciate your new found clarity on your relationship with food.

Traditionally, people break their fast with 1-2 dates which is a great way to start. However, make sure you choose dates that are not covered in glucose or have added sugar. The best type are natural dates such as Medjool. Not only are they healthy but they’re rich in fibre and nutrients such as magnesium and potassium and not to mention natural sugar.

Follow this with a glass of water or milk and take a short break before your main meal.

3. WHAT TO EAT

To help you through your fast choose foods that release energy slowly - these include low GI foods such as sweet potato, beans, pasta and basmati rice. Also choose foods that are high in fibre foods like pulses, vegetables and a handful of nuts. It’s really important to have balanced meals.

Aim for 45-30% carbohydrates, 20-30% protein and under 35% fat. Be aware not to gorge on sugary foods. Eating lots of sugar after fasting can lead to withdrawal symptoms and cravings for more sugar, it can also cause low energy, headaches, migraines and mood swings, which are not ideal. Also make sure you drink plenty of water and non-sweetened beverages.

4. EXERCISE

The best time to exercise whilst fasting is an hour prior to breaking your fast. Your carbohydrate stores will be low so only do low intensity training, such as going for a walk, doing some stretches or yoga. Other ideal times to exercise are after you’ve eaten your main meal and following your pre-fast meal - suhoor. At these times, you can go for a higher intensity workout, such as jogging, cycling or using the machines in the gym such as the cross trainer.

5. EAT A SENSIBLE SUHOOR

Suhoor relates to the meal eaten prior to dawn. It’s easy to panic and binge eat on lots of food but, by over eating you’ll feel tired and sluggish for the rest of the day. So always be sure to eat in moderation.

The best foods to eat at this meal are your slow releasing foods, such as oatmeal, eggs, a little meat, fruit and veg. Of course drink plenty water. My top tip for this is to drink small amounts often, if you drink too much at once, your stomach will feel full and you won’t have much room for food.

And my final tip is don’t forget to reflect and think about the reasons you are fasting and remember its not all related to abstaining from food.

Thanks for watching, I wish you all a happy and successful Ramadan. 🌙

Take care and stay healthy. 😘

Dr Nora x

FILM BY VTUDIO | https://vtudio.com

MUSIC BY Doug Maxwell - Swinging with the Sultan

Working on Christmas Eve | The Health Musical 🎵😜

🎵

Working around the Christmas Eve

It’s a happy holiday.

Coughs and colds, anti-wrinkle for getting old

Well I’ll be here all day.

Need a script or sick note, to see Santa, tonight?

Well, All you gots to do is let me,

Inject your lips, with dermal filler…

Just kidding.

Working around the Christmas Eve

Have a happy holiday

It’s been an honour and a pleasure to be your doctor

So please don’t get sick today.

🎵

FILM BY VTUDIO

https://vtudio.com

FILMING TOOLS

Sony A7III: http://vtudio.com/a/?a=sony+a7iii

MUSIC

Coyote Hearing - Gameboy

Twin Musicom - Hip Hop Christmas

Type 2 Diabetes Affects 1 in 14 Adults | What You Need to Know

Did you know Type 2 Diabetes affects over 1 million Australians? In this video we go through what it is, the symptoms and how to best manage it.

Take care and stay healthy.

Dr Nora x

You can view more video demonstrations or arrange to drop by at my website: http://drnora.com

FILM BY VTUDIO | https://vtudio.com

CREDITS

Drawing References - Thin, Muscly and Fat Man

Type 1 Diabetes | Everything You Need to Know

From what it is, who it affects, the symptoms and how to best manage it?

SUGAR

First up. Lets talk about sugar, its everywhere. With its popular sweet taste, it’s used in food, drinks and even medicines.

Normally when your body has sugar, it produces insulin which converts the sugar into energy. The problem of course is that if you have too much sugar, too much energy will be produced for you to utilise and it’ll then be stored as fat.

Type 1 diabetes is classed as an autoimmune condition (this means that the body’s immune system which usually helps you fight diseases, actually incorrectly targets insulin producing cells). Because of this, patients who have type 1 diabetes, don’t produce insulin and so sugar simply passes through the body. Which leads to weight loss, tiredness and more severely organ damage.

SYMPTOMS

Type 1 diabetes accounts for about 10% of all cases of diabetes and is usually diagnosed in patients under the age of 30.

There are several symptoms but the commonest are:

- Passing urine more - an average person will pass urine 4-7 times in 24 hours, but diabetics may go a lot more, as the sugar is no longer being stored.

- This can then make you feel very thirsty and give you a dry mouth.

- Because of the lack of energy being produced you may end up feeling very tired, always hungry and lose weight.

- Lots of skin infections - such as recurrent boils.

- And also blurred vision, as high sugar levels can cause harm to your blood vessels including those in your eye. In fact, diabetes is the leading cause of reversible blindness in Australia.

If you are concerned with any of these symptoms, please speak your doctor for a check up and blood test.

MANAGEMENT

It’s really important that if you have been diagnosed with type 1 diabetes, you monitor you blood sugar levels on a regular basis.

How to monitor your blood sugar: https://youtu.be/F-OK6nh6Uk4

Always remember, good levels mean less risk of complications.

COMPLICATIONS

If diabetes is poorly managed there are a number of serious complications.

- Retinopathy which can lead to blindness.

- Kidney Failure which can lead to requiring dialysis.

- High blood pressure

- Depression

- Ulcers on feet

- Heart disease

- Stroke

So it is really important that if you are diagnosed with type 1 diabetes, that you take your medication as described and continue to monitor your blood sugar levels. This will help you reduce your risk of developing any long term complications and lead you to live a happy and healthy life.

Take care and stay healthy.

Dr Nora x

You can view more video demonstrations or arrange to drop by at my website: http://drnora.com

FILM BY VTUDIO | https://vtudio.com

CREDITS

Drawing References - Thin, Muscly and Fat Man

How to Test Your Blood Sugar (Glucose) Level at Home 🤔

In this demonstration I’ll be showing you how to use a Glucometer (Glucose Meter) device to measure your blood sugar.

First, put your test strip in your machine.

Then choose your finger.

Get your needle, otherwise know as a lancet.

Prick your finger.

Push the blood.

Place a drop of blood - on test strip.

And Wait for the reading.

WHERE TO BUY

One Touch: http://vtudio.com/a/?a=blood+glucose+device+onetouch

Accu Chek: http://vtudio.com/a/?a=blood+glucose+device+accuchek

THANKS

Thanks for watching, if you have any questions feel free to leave a comment below, and be sure to view our other videos on diabetes.

Take care and stay healthy.

Dr Nora x

You can view more video demonstrations or arrange to drop by at my website: http://drnora.com

FILM BY VTUDIO | https://vtudio.com

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