by the OneCare Group Editorial Team

As we mark World Health Day 2025 with the theme ‘Healthy Beginnings, Hopeful Futures’, it’s the perfect time to shine a light on the unique challenges faced by female seafarers. The maritime industry has long been dominated by men, but more women are stepping into roles at sea and onshore. Despite this progress, they continue to encounter systemic obstacles that affect their health, career growth, and overall well-being.

With women making up just 2% of the global seafaring workforce, gender imbalance in the maritime sector remains a stark reality. The challenges go beyond mere numbers; they extend into workplace culture, career progression, and access to the kinds of support systems that male colleagues often take for granted.

The Realities Faced by Women at Sea

For many women in the maritime industry, discrimination is still a daily battle. Skepticism about their capabilities can make it harder to rise through the ranks, and leadership opportunities remain limited. Harassment is another pressing issue. Many female seafarers have spoken out about feeling unsafe in predominantly male environments, where incidents of harassment too often go unchecked.

Life on board is also logistically difficult. Many vessels lack dedicated accommodations, sanitation facilities, and healthcare provisions for women, making the job even tougher. And then there’s the challenge of balancing work with family life. Long stints at sea make it incredibly hard for women, especially mothers, to maintain close relationships with their children and loved ones.

The mental toll of this isolation is also significant. Many female seafarers experience loneliness, anxiety, and depression due to prolonged time away from home and the absence of a strong support network. Yet, mental health resources remain scarce in the industry, and stigma still prevents many from seeking the help they need.

For mothers working at sea, these struggles are even more pronounced. Long contracts make parenting from afar nearly impossible, and many companies lack clear policies around maternity leave, childcare support, or flexible career paths. The result? Many talented women are forced to choose between the job they love and the family they long to be with.

Bridging the Gap: What Needs to Change?

While many companies in the maritime industry have introduced gender-inclusive policies and anti-harassment measures, there remains a significant gap between policy and practice. True inclusivity goes beyond written commitments, it requires concrete actions to ensure female seafarers feel supported, valued, and safe in their workplaces.

To create a genuinely equitable environment, the maritime industry must take actions:

• Strengthen gender-inclusive policies to guarantee equal access to promotions, leadership opportunities, and fair career progression.
• Enforce zero-tolerance anti-harassment measures with comprehensive training and clear reporting mechanisms and procedures to address misconduct effectively.
• Improve onboard facilities to ensure women have access to proper accommodations, sanitation, and healthcare provisions.
• Implement equitable maternity leave policies that allow women to take necessary time off without jeopardising their careers.
• Introduce flexible career pathways, such as shorter contracts or shore-based roles, to accommodate seafarers with caregiving responsibilities.
• Prioritise mental health by providing access to counseling, peer support networks, and stress management programs.
• Enhance access to telemedicine services, ensuring female seafarers can seek medical and psychological support while at sea.

The maritime industry cannot afford to ignore the voices and contributions of female seafarers. A diverse and inclusive workforce is not just the right thing to strive for; it’s essential for the industry’s long-term success.

This World Health Day let’s commit to real change. Let’s break down the barriers that hold women back and work towards a future where every female seafarer can thrive, not just in her career, but in every aspect of her life.

References

Kitada, M. (2021). Women Seafarers: An Analysis of Barriers to Their Employment. In: Gekara, V.O., Sampson, H. (eds) The World of the Seafarer. WMU Studies in Maritime Affairs, vol 9. Springer, Cham.

Abraham, S. (2024) Challenges And Experiences In Maritime Sector: A Comprehensive Literature Survey With Emphasis On Women Seafarers. SSRN.

Global Maritime Forum. (2024). Four key challenges facing women seafarers.

Maritime Labour Convention (2006).

Tseng, P. H., & Pilcher, N. (2024). Women seafarers in Taiwan: policies, benefits, challenges, and bias in the data. Maritime Policy & Management, 1–17.

by the OneCare Group Editorial Team

Autism Spectrum Disorder (ASD) is a developmental condition that affects how individuals communicate, interact, and experience the world. Recognised as a spectrum, it encompasses a diverse range of characteristics, strengths, and challenges unique to each individual. Autism presents differently in each individual, but there are some common traits that many autistic people share. These may include:

• Differences in social communication – Autistic individuals may find it challenging to understand social cues, maintain conversations, or engage in conventional small talk. Some may prefer direct and honest communication over social performance.
• Repetitive behaviours and routines – Many autistic individuals rely on structured routines to navigate their daily lives. Changes in routine can be distressing, as predictability provides comfort and stability.
• Sensory sensitivities – Heightened or reduced sensitivity to sound, light, textures, or smells is common. This can lead to either sensory overload or seeking sensory input for regulation.
• Deep interests and strengths – Autistic people often develop deep knowledge and expertise in specific subjects. Their intense focus and passion can lead to exceptional skills in various fields, such as technology, research, and the arts.
• Emotional regulation and mental health – Anxiety and stress are prevalent among autistic individuals, often due to societal pressures, misunderstandings, and the effort required to mask autistic traits in social settings.

Neurodiversity, a broader concept, acknowledges that variations in brain function and behaviour are natural, promoting the idea that neurodevelopmental differences, such as autism, ADHD, and dyslexia, should be recognised and valued rather than pathologised. Valuing neurodivergent employees’ strengths allows organisations to foster innovation, enhance productivity, and create a more inclusive workplace culture. Autistic individuals bring unique skills, including but not limited to:

• Attention to detail – Exceptional ability to notice patterns and inconsistencies, crucial for roles in data analysis, research, and quality control.
• Creative problem-solving – Many neurodivergent employees think outside the box, offering fresh perspectives and innovative solutions.
• Reliability and dedication – A strong sense of commitment and loyalty to tasks, with a focus on achieving high standards of work.

Despite these advantages, many workplaces are not yet fully inclusive of neurodivergent individuals. Understanding and accommodating their needs through reasonable adjustments can create a more supportive and productive work environment.

Want to Learn More?

Don’t hesitate to contact us if you’re interested in:

1. Raising Autism and Neurodiversity awareness at the workplace.
2. Understanding in-depth the value of neurodivergent employees, the strengths and challenges individuals may face on their regular routines
3. Fostering a more inclusive and autism-friendly working environment.
4. Providing reasonable adjustments for neurodivergent employees.

Together, we can build an inclusive and supportive workplace for all.

Contact us at [email protected] for further information.

Photo credits

Photo by Annie Spratt on Unsplash

by the OneCare Group Editorial Team

2025 is here. Whether you are already engaged in a well-being and psychotherapeutic journey, or you are at the starting point, there are a lot of ways to focus on improving our mental health in the new year while being on board. Sticking to resolutions has been proven to be extremely difficult for some, due to setting unrealistic expectations and lack of resources on the vessel. Focusing on mental health goals can be a good gateway to a more fulfilling year, especially if you will be away from loved ones for long periods of time.

1. Reflect On Lessons Learned In 2024

Spend some time reflecting on the past year – the lessons taught, the unfulfilled hopes and dreams, the successes, accomplishments and personal growth, but also the unforgettable mistakes, mis-happenings and failures. We all have good and bad days, memories we want to remember in the years to come, and things we’d like to forget forever. What are the things you have accomplished and feel proud of? Is there anything you would have liked to do, and feel you haven’t had the time to do so? Is there anything you would like to do differently? What lessons are you taking forward in 2025?

• Commit To Personal Growth

It’s easy to say, but difficult to do – challenge yourself to become better each day. It doesn’t have to be big changes. In fact, change happens in small steps, and time is your ally when you want to see improvements in your personal life. You can push your boundaries, learn new things, question old ideas and assumptions, reach goals you always wished to accomplish. Self-discovery can be a rocky journey, but it will boost your confidence and help you learn more about yourself and who you are as a person.

• Start An Unfamiliar Activity

Have you ever picked up a book? Used arts and crafts? Wrote a book chapter or an article? Watch sports? Went to the theatre? Life is full of fun activities and while some of them may be familiar to us through active or past engagement, some we may have never considered. Challenging ourselves to try something new, learn new skills, and meet like-minded people can increase our self-esteem and help us feel more connected to our bodies and others. Don’t be afraid to introduce a new activity on board or participate in activities available on your vessel that you have not tried before.

• Reconnect With A Loved One

Interpersonal relationships are vital for our mental health and well-being. Strong bonds and long-lasting friendships can help us combat loneliness, feel connected and taken care of, feel loved and fulfilled. Sometimes life gets in the way, and we may have lost touch with loved ones due to the everyday stressors we have been dealing with and the lack of time. Consider writing to a long-lost friend – send them a text, or an email, or even call them; ask them how they have been, if there is something new going on in their lives; express your desire to reconnect when you return from your trip on board and how you are feeling for them. What’s better than coming to the other side of 2025 with an old friend?

• Reconsider Your Social Media Use

We know social media can affect our mood, nature of relationships and stress levels, especially following long shifts on board. With 2025 knocking on our door, it’s beneficial to rethink our relationship with social media and our online presence. What social media posts do you engage with? Do you consume too many negative comments, news and posts? Do you spend too many hours on social media? Do you compare yourself with others? Do you post regularly? If you do, what is your motivation for doing so? Re-evaluate your social media use, frequency and reasoning; challenge yourself to limit the time spent online; delete time-sucking applications from your phone; set some boundaries. In the digital world, it’s hard to do, but not unattainable.

• Write A Letter To 2026 Self

Reflect on where you would like to be next year, and what your next year self would like to hear from you. Write a letter to share appreciation to yourself, show self-compassion and set goals you’d like to achieve in 2026.

Photo Credits

Tim Mossholder on Unsplash

by the OneCare Group Editorial Team

In our hyperconnected world, the allure of screens—phones, tablets, laptops—is nearly impossible to resist. While technology enables convenience and connectivity, excessive screen time has been scientifically linked to various physical, mental, and emotional health issues. A digital detox is not just a trendy concept; it’s a necessary step toward preserving our overall well-being.

The Harm of Excessive Screen Time

• Impact on Mental Health:
  Studies reveal that prolonged screen use is associated with increased rates of anxiety, depression, and poor sleep quality. The blue light emitted by screens can disrupt the production of melatonin, the hormone responsible for regulating sleep, leading to insomnia or poor-quality rest.
• Physical Health Concerns:
  Extended periods of screen use can result in digital eye strain (also known as computer vision syndrome), which includes symptoms like dry eyes, headaches, and blurred vision. Additionally, sitting for hours while using devices contributes to sedentary behavior, raising risks for obesity, cardiovascular diseases, and musculoskeletal issues.
• Cognitive Overload:
  Constant notifications and multitasking on devices reduce attention span and memory retention. They create a state of hyper-stimulation, leaving us mentally fatigued and less focused.

How to Detox from Screen

• Set Boundaries
  • Allocate specific times of the day as “screen-free zones,” such as during meals or the hour before bedtime.
  • Use apps to track and limit screen usage.
• Engage in Offline Activities
  • Pursue hobbies like reading, gardening, or cooking to reduce your reliance on digital entertainment.
  • Replace virtual interactions with face-to-face connections whenever possible.
• Adopt the 20-20-20 Rule
  • Every 20 minutes, take a 20-second break to look at something 20 feet away. This can alleviate eye strain.
• Establish a Tech-Free Sleep Routine
  • Keep devices out of the bedroom to improve sleep quality. Opt for an analog alarm clock instead of relying on your phone.
• Embrace Digital Minimalism
  • Curate your online environment by unfollowing accounts that don’t add value to your life and decluttering your apps to reduce distractions.

A Balanced Approach

Detoxing from screens doesn’t mean abandoning technology entirely; instead, it’s about creating healthier habits to prioritize your mental and physical well-being. By setting boundaries and integrating offline activities into your daily life, you can reclaim your focus, reduce stress, and enhance your overall quality of life.

Take the first step today—disconnect to reconnect with yourself and those around you.

Stay tuned for more updates from our team!

by Mrs Jennifer Bowden

Low back pain can occur for many different reasons, and it can often be difficult to diagnose the true underlying cause. Most people will have an episode of low back pain in their lifetime and most often it is not a cause for concern, although painful at the time. The structure of our pelvis and spine is very strong, and it is designed to move.

Most of the time, low back pain is not related to the bony structure of our backs (the vertebrae), but more likely to be caused by the overlying muscles. Our muscular system is very complex and works as a whole unit.

Everything in our body is connected in some way, so if we have sprained our ankles a lot, or have had a neck or shoulder injury for example, it can also lead to pain in other areas of our body, and a common place is in our backs.

When should I worry?

Some low back pain symptoms are of more concern, and there are some symptoms that should always be checked by a medical professional if they are present. Although the presence of these symptoms is important to report, it doesn’t always mean that further tests, scans or surgery is needed. The following is a list of symptoms that, if occur with or without low back pain, should be assessed by a medical professional:

• A change in bladder or bowel habits, such as passing urine or stools without knowing, or not being able to pass urine when you feel the need to.
• A change to or lack of sensation in your ‘saddle region’ (between your legs, your genitalia; perineum and anus).
• Pain down both legs at the same time.
• Pins and needles or numbness in your legs or feet.
• Pain that doesn’t change – it is the same day and night, and movement doesn’t alter it.
• Weight loss without known cause (such as a new diet, or vomiting illness).
• Night sweats and or worsening pain at night.
• If you use intravenous (IV) recreational/non-prescribed drugs and have sudden worsening low back pain.
• Your legs give way, or your walking pattern has changed since the back pain has occurred.

How to reduce the risk of LBP

• Move regularly and or change position frequently – static postures can increase muscle tension and if repeated daily can become habitual and become difficult to change.
• Wear supportive shoes – the perfect shoe doesn’t exist, and we all need different types of shoe. However, flat soled shoes; flipflops and high heels will increase the forces that our bodies must absorb from walking, especially on concrete; tarmac or metal surfaces. By wearing a well-fitting, supportive and shock-absorbing shoe (when possible), you can reduce the risk of tension in your feet and calf muscles, which in turn can contribute to tension in your low back.
• Include some stretching in your weekly routine. Keeping our muscles released gives our joints more freedom of movement, which can help to reduce the risk of pain and injury. Stretching doesn’t need to take very long and doesn’t require equipment. The internet is a great place for inspiration, but to reduce the risk of injury, always follow people with a recognised professional qualification, such as a Chartered Physiotherapist. The Chartered Society of Physiotherapy (CSP) in the UK has a website and lists all registered physiotherapists.
• Try some breathing exercises. The muscles that surround our thorax (ribcage) and our diaphragm (breathing muscle) can easily become tight and splinted. Stress; heavy lifting; pulling/pushing can all contribute to tension around the thorax. Because of its direct link with the low back, it is a common contributor to tension in the lumbar spine. By taking some slow, deep breaths, we can reduce tension in the surrounding muscles and reduce our stress levels.

Jennifer Bowden, Chartered Physiotherapist (BSc Hons)
The Beachside Clinic
E: [email protected]  
T: 07843249664
W: www.thebeachsideclinic.co.uk  

by the OneCare Group Editorial Team

June is Men’s Mental Health month, a month dedicated to highlighting the urgent need to address the stigma surrounding men’s mental health.

At OneCare Group, when it comes to health and well-being, we are always happy to climb aboard and help.

Did you know?

• Each year, six million men experience depression.
• Ninety percent of people diagnosed with schizophrenia by the age of 30 are men.
• Men account for roughly 80 percent of suicide cases.
• Almost 75 percent of illicit drug users are men.
• Only one third of therapy patients are men.

Could you, or someone you know, be struggling with a mental illness?

Below are some of the signs to look out for:

• Increased irritability
• Aggression
• Escapist behaviour such as going out more, drinking or socialising more
• Avoiding family and friends
• Engaging in risky behaviour
• Digestive issues
• Irregular sleep
• Feeling restless, or numb and unable to enjoy anything

From infancy, men and women are raised to be different in emotional expressiveness. Girls are encouraged to talk about their feelings, whereas boys are bombarded with messages not to cry. Still today, the idea perseveres “big boys don’t cry”, and this message has permeated to our everyday life. Masculinity has connotations of being strong, and of being in control of emotions. This culture is even more prevalent in the maritime industry, where seafarers are expected to be strong, and able to withstand the emotional toll of the job. There is also a real fear that speaking about mental health problems will have consequences on future contracts.

In a UK-based survey, the most cited reason for not talking about a problem is that men believe that they are dealing with it, and don’t want to burden anyone with their problems. They feel ashamed to admit that they are struggling, and don’t want to admit it or appear weak.

Men are not only raised not to talk about emotional difficulties, they also have trouble recognising when they are suffering from something. One study showed that most men do not distinguish between depression and stress, which means that they believe that their symptoms of depression may actually be “stress”. This means they are more likely to dismiss their symptoms, and this prevents them from seeing a need do something about, especially if their low mood and anxiety is partly due to work-related pressures.

For men, work can contribute to worsening mental health if they believe they are not skilled enough to meet the demands of their job; that they do not have a sense of control; they do not receive acknowledgement for their effort; and they have unrealistic expectations of themselves. Again, this is particularly relevant to seafarers, who have increasing demands on the amount of knowledge they are meant to have.

Other risk factors include:

• Marital difficulties
• Employment-related stress
• A history of trauma
• Family members with mental health issues
• Financial concerns

If you recognise that you may be experiencing depression or another mental health issue, seek support.

You may believe that reaching out for help may be a sign of weakness, but in reality, asking for help shows that you are taking responsibility for your well-being and that you are ready and willing to do something about it.

The field of Psychiatry and Psychology increasingly recognise the role of the four pillars of Mental Health – Sleep, Nutrition, Exercise and Social Connection.

These are fundamental and should be the first focus of your self-assessment.

• Do I get adequate sleep every day?
• Do I eat healthily?
• Do I exercise for 30 minutes a day?
• Do I feel I can talk to people, and that I have a support network?

However, men can be allies to each other by normalising talking about how they feel, normalising talking about mental health struggles, and about needing and receiving services.

If you want to support someone but don’t know what to say, you can refer to the following:

• Voice your concern and say you’re here to help and be a friend.
• Don’t feel obliged to say the right thing or fix the issue. Your role is to show them that they’re not alone, and not to be the expert or resolve their difficulties.
• Don’t minimise their concern. It may be tempting to say that they have nothing to feel bad about, or that other people have worse problems, as a way of reasoning with them that they shouldn’t feel so bad, but this will only make them feel worse.
• Encourage them to seek help.

Mental health problems can make you believe that you’re alone, and that you are the problem. Remember that several sources of help are available, and that you can become a support to others by seeking help and breaking the stigma surrounding men’s mental health.

by the OneCare Group Editorial Team

Dealing with Racism

Racism is unfavourably judging or behaving towards someone on account of their ethnicity. As with bullying, the victims are often blamed by the bullies and bystanders for being distressed by it. “Just ignore it” or “Don’t be so sensitive” or “But it wasn’t targeting you.” As a result, the receiver of racist comments is made to feel that the onus is on them to move on, to forget, and that it is their fault for being upset. It’s easy to blame the receiver if they report it, rather than just “take it”. If you feel you have been the target of racist comments or behaviour, talk about it. Share your experience with a trusted friend or colleague who will be able to empathise with you.

You may be feeling a range of emotions. Shame… Anger… Isolation. Racism is a particularly hurtful form of discrimination and bullying because it targets our identity, and a group to which we have a sense of belonging. Identity and belonging are at the core of human experience, therefore racist behaviour can leave you feeling unsure of yourself.

A natural response to racism is pressure to disprove the stereotype, to perform well, to dispel beliefs people have about your race. In such instances, you feel that you represent your entire race, and therefore you cannot afford to make any mistakes, and this is a big responsibility. This adds to feeling demotivated, isolated and distressed.

There is also a collective anger – feeling angry on behalf of all your group. It is easy to reactivate all the anger you’ve felt for each instance you or your loved ones have experienced. As a result, your reaction may be one of deep hurt and frustration. Though it is difficult, try to isolate each instance, and if you feel yourself getting overwhelmed, check yourself – all you reacting to one case or to everything?

The effects of racism have a cumulative effect, even from generation to generation, if inter-racial relations are not repaired. As a result, people can seemingly overreact to what appears to be on the surface, a benign comment or joke. To the person receiving it that joke would have been the most recent of several jokes, and perhaps other instances of being made to feel that they do not belong.

Do not get into a direct dispute. If you feel you can, understand that bullying comes from a place of lack of knowledge, and fear (and oftentimes a history of being bullied or victimized). Recognise that their words and actions are about them, and not a reflection of you, or your worth. With this, you should feel better-equipped to process what happened.

If racism is effecting your daily life, and your mood and you find yourself frequently feeling low about racist comments, or find that you are struggling with race-related stress everyday, consider doing something more than just reporting one-off incidents.

Find a support network. You could join Human Rights groups, even if you choose to be a passive member, such as by signing up to their newsletter. You will be able to keep updated with measures that are being taken locally and abroad to fight racism. Alternatively, consider joining a local group of people who have been through similar experiences. This group may be of a different race, but this can actually be helpful to see that other groups also struggle with the same discrimination.

Educate yourself about your heritage and the contributions of members of your ethnic group, and think of ways you can incorporate representing it in your daily life. These may include simply having a small trinket on your desk, a screensaver on your phone of a photo of a favourite image. Reminding yourself of the positive will have alleviate your feelings of shame.

Consider becoming socially active in groups. Lobby for change, write letters to newspapers and your local government representatives, detailing your experiences, and what you would like to see change in the community. For example, you might write about wanting to see anti-racism days in schools, where schools celebrate diversity.

If you are a bystander and have witnessed racism, you have a key role to play. You may report it, but you could also engage with the person making the comments or action. Ask them, what is it they fear about the group? With the victim, help them feel valued, safe and included. Remind them that not everyone has racist beliefs. Acknowledge that what they experienced was unfair. As an ally, you too can have an active role. You can join activist groups, or make small but meaningful steps in your community, such as establishing friendships or connections with people outside your racial group. Do not be afraid to ask questions, stating that you want to learn more about their experience of racism, and what you can do to support them.

If you feel you’re struggling because of racist behaviour you may have experienced, speak up and seek support.

References:

Center for Community and Development at the University of Kansas – Community Tool Box (2024) https://ctb.ku.edu/en/table-of-contents

UCSC Counselling and Psychological Services (CAPS) – Coping with Racism & Discrimination (2024) chrome-extension://efaidnbmnnnibpcajpcglclefindmkaj/https://caps.ucsc.edu/pdf/coping-with-racism.pdf

Core Strength

by Kypros Nikolaou

Core muscles form a muscular corset around the spine and pelvis, supporting them in an anatomically correct position. The stronger the core muscles, the healthier the spine and the better the posture.

By strengthening the core muscles, you can get rid of back pain, prevent the development of osteochondrosis and limit the risk for injuries, such as muscle strain or spasms in the lower back that, are very common to individuals like seafarers whose work often involves repetitive actions, heavy lifting and working in challenging conditions.

BENEFITS OF A STRONG CORE

• Stabilising the lower back
• Helping with balance
• Supporting better posture
• Supporting better exercise form
• Increasing stability
• Making everyday movement easier
• Helping to reduce or prevent pain
• Supporting strength training exercises
• Helping to reduce lower body injury

YOU KNOW YOUR CORE IS WEAK WHEN:

• Your back hurts
• You have poor balance
• You slouch all the time
• Your feet and wrists hurt
• You’re always holding your breath

HERE ARE A FEW EXERCISES YOU CAN DO WHILE ON BOARD TO IMPROVE YOUR CORE STRENGHT:

ABDOMINAL CRUNCH

• Lie on your back and place your feet on a wall so that your knees and hips are bent at 90-degree angles. Tighten the abdominal muscles.
• Raise your head and shoulders off the floor. To avoid straining your neck, cross your arms on your chest rather than locking them behind your head. Hold for three deep breaths.
• Return to the start position and repeat.

SINGLE-LEG ABDOMINAL PRESS

• Lie on your back with your knees bent (top right illustration). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten the abdominal muscles.
• Raise your right leg off the floor so that your knee and hip are bent at 90-degree angles. Rest your right hand on top of your right knee (bottom right illustration).
• Push your hand against your knee while using the abdominal muscles to push your knee toward your hand. Keep your arm straight. Hold for three deep breaths.
• Return to the start position and repeat using your left hand and left knee.

SINGLE-LEG ABDOMINAL PRESS VARIATIONS

• Opposite hand on opposite knee. Push your right hand against your left knee while pulling your knee toward your
• hand (top left illustration). You’ll be pushing and pulling across the centre of your body. Hold for three deep breaths. Then do the exercise using your other hand and leg.
• Hand on the outside of the knee. Place your left hand along
• he side of your left knee (bottom left illustration). Use your hand to push your leg inward. At the same time, create resistance by pushing your knee away from the centre. Hold for three deep breaths. Then do the exercise using your other hand and leg.

DOUBLE-LEG ABDOMINAL PRESS
When you’re comfortable with the single-leg abdominal press, try the double-leg abdominal press for more core strength:

• Lie on your back with your knees bent (top right illustration). Keep your back in a neutral position, not arched and not pressed into the floor. Avoid tilting your hips. Tighten the abdominal muscles.
• Raise your legs off the floor, one at a time, so that your knees and hips are bent at 90-degree angles. Rest your hands on top of your knees (bottom right illustration).
• Push your hands against your knees while using the abdominal muscles to pull your knees toward your hands. Keep your arms straight. Hold for three deep breaths.
• Return to the start position and repeat.

To stay up to date with OneCare Group news click here: https://onecaregroup.global/contact/

Follow Kypros Nikolaou, Strength and Endurance Coach for health,fitness tips and advice

References:

• Ratamess N. Resistance training exercises. In: ACSM’s Foundations of Strength Training and Conditioning. 2nd ed. Kindle edition. Wolters Kluwer; 2022. Accessed June 16, 2023.
• Laskowski ER (expert opinion). Mayo Clinic. June 30, 2023.
• Fernandez-Rodriguez R, et al. Best exercise options for reducing pain and disability in adults with chronic low back pain: Pilates, strength, core-based and mind-body. A network meta-analysis. The Journal of Orthopaedic & Sports Physical Therapy. 2022; doi:10.2519/jospt.2022.10671.
• AskMayoExpert. Physical activity. Mayo Clinic; 2022.
• Harvard Health Publishing, The real-world benefits of strengthening your core (2012)

Let’s Talk Menopause!

Whether you’re in perimenopause, actual menopause or just curious about the ‘big change’ ahead, the Menopause Event, hosted by OneCare Group, is where you need to be to find out more about the topic.

Obstetrician and Gynaecologist, Dr Maro Petrou, along with a host of experts, will be talking everything menopause at the University Of Cyprus’ Amphitheatre between 15:00 and 18:00 on the 19th of May.

Know the facts, learn more about the signs and side-effects, and most importantly get rid of the stigma attached to menopause. It’s time to not only prepare yourself for the next stage of life but welcome it with ease and confidence.

The forum is free of charge, and you can register here: https://www.eventbrite.com/e/menopause-tickets-887447839377

Let’s Talk Menopause: E-Link to the Agenda 19.05.2024

Location:

Molecular Medicine Research Center / Κέντρο Ερευνών Μοριακής Ιατρικής biobank.cy, Center of Excellence in Biobanking and Biomedical Research University of Cyprus

Amphitheatre SEKKI B115

Map Link: http://49GH+9R6, Aglantzia 2115, Cyprus

We hope to see you all there!

OneCare Group

Happy Women’s Day

by the OneCare Group Editorial Team

There’s no better way to celebrate Women’s Day than to prioritize your health, and that of the women in your life.

Worldwide Statistics

Cardiovascular Disease

Heart disease is responsible for 25% of deaths among women, yet historically, because men were more likely to be affected by it, women’s cardiac health was ignored. Consequently, earlier symptoms were not caught until the disease had progressed. According to the Center for Disease and Control Prevention, long-term symptoms include:

• Heaviness in the chest
• Pain in the neck, jaw or throat, upper abdomen or back
• Nausea and vomiting
• Fatigue

Symptoms of a heart attack include chest pain, shortness of breath and weakness in arms. If you experience any, or all, of these symptoms you should call emergency services.

The easiest steps to look after your heart are to control your blood pressure, avoid smoking, engage in low-intensity exercise for half an hour every day, and maintain a healthy weight through eating nutritious food.

Breast Cancer

Breast cancer is common among women. The World Health Organization (WHO) recommends having an annual mammogram and carrying out monthly self-checks. Whilst standing in front of a mirror, check regularly for any changes in the skin, and feel for lumps using a light pressure, checking from under your armpits, making circular motions on and under the breast.

You should notify your doctor if you notice any changes, see discharge or feel pain.

Depression And Anxiety

More women than men are affected by depression, and this in part may be due to hormonal imbalances. Furthermore, there are particular disorders related to depression that may affect a woman throughout her lifetime, other than PMS, such as perinatal depression which can start from pregnancy and continue after childbirth, and perimenopausal depression, which can start as a woman begins menopause.

The signs to look out for are irritability, a loss of sex drive, loss of motivation, low self-esteem, feeling hopeless, feeling tired, and changes in appetite and in sleep patterns. In some, suicidal thoughts can also occur.

Depression is a treatable condition, especially if you seek support early on. Speak to a professional if you have had any of the symptoms for two or more weeks.

Prevention is better than cure

Repeatedly, these steps are found to benefit our health in a number of ways, from reducing various cancers, improving heart health as well as being beneficial to mental wellness:

Adopt a healthier eating pattern.

• Add fruits and vegetables into your diet that are rich in antioxidants which, are shown, to support disease prevention, have a beneficial effect in brain function, aid the cardiovascular system, reduce inflammation, and contribute to mental health improvements.
• Drink water instead of sugary and caffeine rich drinks to improve digestion, aid in regulating the body’s temperature and maintain the body’s electrolyte balance.
• Limit saturated and trans fats as well as sodium, as both are related to heart related issues to which women are more prone to as they grow.
• Consume lean meats rather than processed or fatty cuts, and exchange salt with herbs and spices.

Exercise at least 30 minutes a day.

• Engage in team sports, this could also have the additional advantage of being a way to socialize if you meet others.

Stay Connected

• Keep your lines of communication open. Feeling connected with others releases oxytocin, the hormone that is responsible for erasing the effects of stress.

Let Women’s Day serve as a reminder to schedule your monthly and yearly check-ups.

Happy Women’s Day!