Daily showers: A necessity or a choice?

Dr Flo,

Does one really need to shower every day?

Dear reader,

Medically speaking, most people do not need to shower daily. There’s no strict recommendation on showering frequency. The showering need varies from person to person, based on age, health status and environment. The biggest reason for showering is social and cultural expectations. In some cultures, the expectation is daily showering (or more, while in some cultures, some shower 2 or 3 times a week.

Among nomadic pastoralist communities, water scarcity makes taking a bath a non-essential activity. Individuals whose work exposes them to a lot of dirt, or a lot of sweating may benefit from more frequent showers than persons who work indoors in cool environments. Showering needs may also change with changing weather conditions.

The purpose of taking a shower is to clean out oils, sweat, dead skin and dirt from the skin. In addition to maintaining hygiene, it also helps with managing body odour. Not showering enough leads to the build-up of oils, dirt and dead skin, which can result in the multiplication of bacteria on the skin and clogging of skin pores, and this can cause inflammatory skin conditions and an increased risk of developing some skin infections. On the other hand, showering too frequently or for too long, can dry out the skin and cause it to be itchy and irritated. It can also interfere with the skin’s protective function.

There is no ideal frequency for showering, and the choice may depend on different individual factors and social context. However, it is best to reduce shower time to between 3 and 5 minutes; use warm or cold water instead of hot water; use gentle cleansers/soap and use as little cleanser/soap as possible; dry the skin gently after showering and apply a moisturiser within 5 minutes after showering. The hair can be washed with soap/shampoo two or three times a week. Babies have skin that is more sensitive to water exposure and different soaps and may benefit from less frequent baths. Teenagers and adults may need to wash their faces twice a day, and have brief daily showers that concentrate on cleaning the essential areas: face, armpits and groin.

Dr Flo,

I get anxious when I am due for something important like an interview. Sometimes, it manifests as a running stomach or sweaty palms. I think this has contributed to poor performances during interviews. What should I do?

Dear reader,

It is normal to experience anxiety, nervousness, fear or unease when faced with a challenging situation or any source of stress. This anxiety can manifest as a fast heartbeat, muscle tension, sweaty palms, abdominal discomfort etc. You may also experience negative thoughts e.g. “I can’t do this; what if I fail, etc”. In normal situations, this anxiety is actually useful as it helps us to pay attention, to solve problems better, to be aware of danger, or to prepare better e.g. when getting ready for an exam or when going for an interview, or starting on a new endeavour. Anxiety becomes a problem when it interferes with everyday life, and this requires intervention.

While it is normal to experience some levels of anxiety when facing stressful situations, you can manage the anxiety by:

- Adequate preparation: this may include finding out everything you can about the job and the company you are going to interview with; getting all your documents ready and arranged; and prepare answers for potential questions. You can also do a rehearsal, either with a friend or by yourself.

- Self-care: take care of yourself physically beforehand e.g. eat well, exercise, get adequate sleep. Also, practice emotional self-care: accept that you are anxious; positively affirm yourself and take time to visualise success.

- Dress comfortably and arrive early

- Learn relaxation techniques like deep breathing, progressive muscle relaxation and counting to 5 (or 10) before responding. This is useful both before and during the interview, although you need to be discreet when practising them during the interview. Waiting before responding or writing down interview questions during the interview can give you time to think and compose yourself before responding.

- Remember that an interview is 2-way: you need the job and they need a worker.

You may also benefit from engaging a mental health professional or coach who can assist you with the preparation and learning of different relaxation techniques.

Dr Flo

Could you shed light on chronic fatigue syndrome?

Dear reader,

Chronic fatigue syndrome (CFS), also known as myalgic encephalitis (ME), is a condition where someone experiences excessive tiredness/fatigue for at least 6 months. The fatigue is triggered by physical or mental exertion, and the person is not able to fully recover after resting. The severity of the symptoms may fluctuate in the course of the day, or between one day and the next. In addition to feeling tired, the person may experience muscle or joint pain, headache, dizziness, sensitivity to sounds and smells, unrefreshing sleep, memory loss, poor concentration and brain fogginess. Some people experience sore throat and swollen lymph nodes as well.

There is no known cause of CFS. Possible contributing factors include genetics, infection, injury, and significant stress. Some people with CFS have problems with utilising food to produce energy within the body. Other health conditions, e.g. fibromyalgia, may also be a risk factor for developing CFS.

There are no specific tests for CFS/ME, so it's usually a diagnosis of exclusion, meaning it is diagnosed after every other possible cause of the symptoms has been ruled out.

CFS interferes with activities of daily living, and can be disabling. It has no known cure, but some of the symptoms can be managed. For example, pain medications can help relieve muscle and joint pains; activity pacing to manage fatigue after exertion; sleep hygiene to manage poor sleep etc. Managing CFS also requires mental health support and support from loved ones because of its chronic and disabling nature.

Send your questions to healthynation@ke.nationmedia.com