Tips to keep that balance:

Ask for help!
If you’re finding your workload overwhelming, let someone know. Ask for help, or let a manager know. It never should be a burden. Asking for help will also aid in stress relief.

It’s okay to say ‘No’
If you’ve already got enough to do, it’s okay to say no when someone else asks you to do a task and you’re too busy. Saying yes and not being able to complete the task/help might even be a hindrance.

Do a Going-Home checklist to avoid taking work home with you
Set a task list to start working on again tomorrow. List the things you have accomplished today. Check-in with your colleagues where you are all at. Switch off from there and enjoy your home time.

Enjoy your annual leave!
If you’ve booked leave, take it and enjoy it! Don’t worry about what you’ll be coming back to when you begin your holiday. There should be no guilt in taking leave and enjoying it fully. Turn that ‘out of office’ on and make the most of it.

Take your breaks and stay hydrated.
This is important – a lot of us forget to take our breaks from being too focused on tasks or just being too busy – having a little break to stretch, breathe and have a drink helps us think clearer. You’ll thank yourself for it.
I hope these tips help you to achieve a healthier approach to work!

The post The Importance of A Healthy Work/Life Balance appeared first on Cornwall Cardiologist.

Tire yourself out!

Doing a little exercise in the evening is my favourite to try and tire myself out. Going for a little walk or doing some yoga a couple of hours before planning to go to bed is when I find it is best. I feel as though my body has worked and is ready to begin relaxing.

Winding down before bed.

Before I get to bed, I try and wind down for at least an hour beforehand. By winding down, I mean I stop using blue light admitting devices, like my phone/tablet/tv/laptop. If I want to entertain myself, I read or do simple puzzles—anything to relax the brain after working hard all day. 

A sunrise/sunset simulation lamp

This is one of my favourite investments! They’re easy to set up and so relaxing. It helps me ease off to sleep with its ‘sunset’ setting on a timer and wake up peacefully with its ‘sunrise’ setting. I bought mine on Amazon, and it was around £35.

Lavender essential oil spray

I swear by lavender oil to help me have a peaceful night! A few quick spritzes and I’m relaxed. Sadly there is no hard evidence (that I could find) to say that lavender is scientifically proven to aid sleep, but I know many people find it helps.

I know when I don’t put all of these into my routine, I have a worse night’s sleep or don’t wake up feeling as refreshed. I hope these tips are handy – try implementing them for a week or two and see if you feel a difference!

The post Sleep Hygiene appeared first on Cornwall Cardiologist.

Here is a list of less-known stress symptoms:

–         Anxiety / a feeling of dread

–         Neglected or lonely

–         Worried and tense

–         Sleep problems / fatigue / vivid dreams

–         Sore eyes / blurred vision

–         Bowel problems

–         Feeling dizzy or nauseous

–         Rashes / itchy skin

–         Sudden weight gain/loss

–         Changes to menstrual cycles

–         Spending too much/other forms of compensation

–         Biting/picking/itching skin

–         Loss of libido

–         Muscle pain

Stress is something almost everyone will experience in their life. In this day and age, there is a lot to cause stress. The stress could be financial worries, health worries, job worries, relationship worries, and the list goes on. What is important is to recognise stress and its many symptoms and get appropriate help or make tweaks to your life to make it less stressful. If you find your stress is your job, try speaking with your line manager to see if there can be any adjustments to your role. Speak to your friends and family to see if they can suggest any ideas or have gone through something similar themselves. Your GP will also be able to point you in the right direction for help.

The post Stress Awareness appeared first on Cornwall Cardiologist.

•  Always revise on the business you’re going to work for. The more you know, the better. Suppose your new colleagues ask you questions on the history of the business or their business values. In that case, it’s best to make sure you feel confident that you know as much as possible about the business.
• Dress appropriately; make sure you feel confident and comfortable! There’s nothing worse than feeling uncomfortable in an outfit! If you need to be able to move around, wear more relaxed clothing. If you’re sitting at a desk, wear something that won’t restrict your arms or be uncomfortable to sit in. If you have a uniform, try it on when you receive it to make sure it fits nicely. It really does help.
•  Do some mindfulness when you start the day. Relax into the day, settle your mind, and ease into it. Wake up a little earlier to fit it into your day, to walk in feeling relaxed and ready!
• Don’t be afraid to ask for help! No one will expect you to know all the ins and outs of a role straight away – if you need assistance, just ask. If they’re a good employer, they’ll be happy to help.
• Check your bag the night before – have you got everything you need? Keys? Money? Phone? ID badge? Being prepared will stop any unnecessary running around in the morning, leading to a more relaxed start to the day.

I hope these tips are helpful and get you through that first day anticipation!

The post Starting A New Job – First Day Jitters Tips! appeared first on Cornwall Cardiologist.

On reflection of 2021 with friends and family, a common theme was feeling overly concerned and anxious about what was going to happen in regard to Covid. Almost consumed by possibilities of the future. So, I thought I would share my 2022 mindset:

For 2022, I would like to be more present, less anxious about what could happen, and more focused on what I can do to make every moment positive. To not dwell on the negatives of the past and move forward to bring the best energy into my life. To assure me that nothing can be predicted and to take all positives and negatives in my stride. To make better choices, to continue my new ‘healthier’ lifestyle. To make the most of fresh air, friends, and family.

I think it is important to carry this mindset with me and remind myself of it when things are harder, or I’m even just having a day when things aren’t going my way! Maybe take 5 minutes now to consider your mindset for 2022 – personally, it helps me.

So happy new year to everyone, and I hope you make it positive and light!

The post Welcome, 2022! appeared first on Cornwall Cardiologist.

Choosing healthy food doesn’t need to be boring. In fact, taking a new approach can actually help you find new and exciting flavours and foods that you have never tried before.

The key when looking for foods to choose for a healthy heart is balance. A mixture of fruit, vegetables, fats, sugars and salts is important to ensure you get the nutrients you need.

Recommended Food Groups

As you start creating your shopping list, think about including something from each of the below food groups.
Fruit and vegetables. The recommended amount is 5 portions per day. Seasonal fruit and vegetables, as well as locally grown produce, varies all year round so you can always find something new to try.

Starchy foods, especially wholegrain versions of bread, rice, potatoes and pasta. Starchy foods are a good source of energy. They are also an important source of a range of nutrients including fibre, calcium, iron and B vitamins.

Low-fat milk and dairy products. This food group provides essential Calcium which is important for healthy bones and teeth. They are also rich in other vitamins and minerals which help keep the body healthy.

Protein products such as meat, fish, eggs or beans. Protein helps fuel your energy and carry oxygen throughout your body so is critical for your healthy diet.

Ensuring the choices are lower in fat, salt and sugar can also help maintain a healthy heart.

If you need some inspiration for new recipes, the BBC Good Food Website, has a whole area dedicated to healthy heart recipes. All of them are approved by the British Heart Foundation (BHF), so you know you are using information from a good source!

Why a Healthy Heart is Important

The heart is like a pump that operates by sending blood around your body to keep you alive. Around 5 litres of blood is being continuously pumped around the circulatory system. This blood delivers oxygen and nutrients to all parts of your body. It also carries carbon dioxide and waste products away.

Amazingly, your heart beats around 100,000 times every DAY so we really must look after it!

According to the BHF, a healthy diet can help reduce your risk of developing coronary heart disease. It can also stop you from gaining weight which in turn can reduce your risk of diabetes and high blood pressure.

Find Out More

Dr Karikalan Kandasamy has served as a Consultant Cardiologist at the Royal Cornwall Hospital (RCH) for over 15 years. He is now the Clinical Governance Lead for Cardiology at RCH.

Simply click here to get in touch so you can find out more about the clinic or make an appointment.

You can also read more of our blogs on leading a healthy lifestyle here.

The post Foods to Choose for a Healthy Heart appeared first on Cornwall Cardiologist.

1. Socialising

Seeing my friends and family makes me very happy. It’s proven that socialising with other people is beneficial. The saying goes, ‘laughter is the best medicine!’. Obviously, socialising has been done differently in the past year due to coronavirus, but hopefully, socialising will become easier very soon, we hope!

2. Cleaning

A clear space – a clear mind. Once I have tidied my space, I feel ready to chill out. I also find cleaning quite therapeutic. It’s actually classed as mindfulness and is a source of natural endorphins! According to research, people find it so relaxing because of its repetitive motions, e.g. sweeping or scrubbing.

3. Eating well

I do try and keep to a good diet! But I also listen to my body; if it’s craving something less healthy, I’ll treat myself. Healthy food to keep my diet in check and treats make me happy. A balanced diet …in my own way!

4. Physical exercise

This is something I’ve only picked up again recently. During a lockdown, I completely lost the motivation to do any physical exercise and to be honest, I completely forgot about how good it made me feel. It could be as simple as going for a walk with a friend or a full-blown session at the gym (now they’re open!). I find any sort of exercise really beneficial – it’s also a natural release of serotonin!

5. Relaxing

‘Relaxing’ sounds a bit vague. Relaxing to me can be a number of things. Each day I take a few moments out to do some mindfulness through an app, have a bath, do a face mask, watch some tv, chill out with my animals. Just switch off from any stress of the day and do something calming and enjoyable.

We are all living such busy lives, which makes it even more important to try to do at least one self-care thing a day. More if I can! Why don’t you think about what you class as self-care and try and incorporate it into your everyday life – see how many benefits you feel after a week or so! I’ve not looked back.

The post What Is ‘Self-Care’ To Me? appeared first on Cornwall Cardiologist.