BOUNCE Autumn/Winter 2011 by Bettina Reddell

what’s inside

Contents 3 Welcome letter from Dr Leighton McDonald 11 Twice as nice 12 The A to Z of Bankmed 13 Thank you for your nominations 33 Battling burnout? 37 Risky business 54 Money and medicine 59 SA kids score C- for health

Lifestyle 4 8 38 52

Lifebytes Great gadgets Hobbies for happiness Spend smart

14 22 34 46

inter nasties W Gentlemen only SOS symptoms Healthy and positive

Healthy living 10 Q and A 28 Sleep on it 56 The building blocks of healthy eating 60 Foodbytes 62 Go nuts

Congratulations to last issue’s winners

Time off

18 How to complain effectively 26 A vow for life 30 Work through it 42 Coping with trauma 48 Overcoming health fears

Autumn/winter 2011

Physical wellbeing

66 68 70

Emotional wellbeing

World of Wellbeing

Music and book reviews Downtime Kidszone

WIN!

An African adventure at Askari Game Lodge & Spa

p41

Varsity Surf Ski: J Human, G Gelderman OTC: A van der Westhuizen, C Clark Innoxa: P Ramokgadi, S Abarder, T Mdlalose, A Sha, B van Zyl, T Plaatjies Marshmallow shooter: E Kock, Thabo, J Duncan, V Anvari Oregon Eco Clock: W Strauss, T Rhatu Royal Elephant: L Perrang, N Stapelberg, M Kgopa Jamie Oliver: M Morton, L van Niekerk Neoflam: R Parbhoo The Appointment: C Rademeyer, M Gwatkin, M Pillay, L Murugan, E Naidoo Surfer’s Code: S Antic, L Wheeler, C Holmes, F Ackerman, C Dessington Born Wild: L Thackwray, L Williams, V Achary, G Johnson, D Motto-Ros Shakira CD: N Munn, Z Chetty, B Windell, D Venter, R Hanbidge Neil Diamond CD: J Coombes, F Vivier, E Jonson, A Fairlie, S Matwa ALL COMPETITION SMS’S CHARGED AT R1.50

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

Bankmed to you

What’s in your

Can you afford not to know your cholesterol levels? Get your cholesterol tested now. Ask your healthcare professional.

Lowering your cholesterol

When lifestyle changes aren’t enough

Lowering high cholesterol is important for adults, no matter what their age or health. You can’t do anything to change some of the factors that may affect your cholesterol level, such as your age, gender or family history.

For some people, changes to diet and exercise routines are not enough to lower cholesterol to safe levels. If diet and exercise aren’t enough for you, your doctor may decide that you need a medicine in addition to your diet and exercise plan. But it’s important to remember that medicine can’t do the job all by itself. You will still need to eat a healthy diet and exercise regularly to achieve your cholesterol goals.

But there are some things you can do to help lower your cholesterol levels, such as changing your diet, losing weight, increasing your level of physical activity, stop smoking and having regular medical check-ups.

This information should not take the place of talking to your doctor or healthcare professional about how to manage and treat your high cholesterol.

Brought to you by AstraZeneca, in the interest of patient education. For more information, visit our website www.yes2life.co.za AstraZeneca Pharmaceuticals (Pty) Ltd. Reg. No. 1992/005854/07 5 Leeuwkop Road, Sunninghill, 2157. Tel: (011) 797-6000. Fax: (011) 797-6001

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EDITORIAL DIRECTOR Susan Newham

Bankmedupfront

editor Annie Brookstone

EDITORIAL CONTRIBUTOR Candice Verwey COPY EDITOR Irene Stewart ADVISORY BOARD Michelle Bam, Dr Buddy Modi, Felix Calitz, Angie Sime, Dr Leighton McDonald executive DIRECTORS Mark Beare, John Morkel HR MANAGER Jolinda Kemp ACCOUNTS Naeema Abrahams, Kauthar Cerff, Elmon Searle office manager Marché Jason Office aDMINIstration Tessa Mbanga ADVERTISING SALES Jean Ramsay: 079-508-0428 j.ramsay@telkomsa.net

Published for Bankmed by The Publishing Partnership (Pty) Ltd, 9th Floor, 81 Loop Street, Cape Town 8001. Copyright The Publishing Partnership (Pty) Ltd 2011 Editorial enquiries: PO Box 15054, Vlaeberg 8018 Tel: 021-424-3517 Fax: 021-424-3612 Email: info@tppsa.co.za Reproduction: Hirt & Carter Printing: Paarl Media Cape Disclaimer: The opinions expressed by the authors of the articles published in this magazine do not necessarily reflect the views of Bankmed or The Publishing Partnership (Pty) Ltd. Bankmed and The Publishing Partnership (Pty) Ltd do not accept any responsibility for information given in the articles featured in Bankmed magazine.

AUTUMN/WINTER 2011

GENTLEMEN ONLY Men’s health matters BANKMED BOUNCE

Hobbies for happiness YOUR GUIDE TO FIGHTING THE FLU

Your World of Wellbeing | Autumn/Winter 2011

Cover Image Shutterstock SLEEP EASY Tips for a great night’s sleep

WIN

A luxury hotel stay > p41

PLUS

WORK THROUGH IT

THE BUILDING BLOCKS OF HEALTHY EATING

Message from the CEO

elcome to the Autumn/ Winter 2011 edition of Bankmed’s Bounce magazine. I find it hard to believe that I am already writing this letter – it feels like just the other day that we were welcoming in the new year. I hope 2011 has been kind to you and your family so far. You will notice a consistent message in the following pages: we want you to be well! There are many ways of achieving this goal, starting with a healthy lifestyle and a positive approach to life, but also being aware of the need for the early identification and management of any health risks you may have. The 2011 Bankmed benefits have placed additional focus on encouraging members to undergo regular screening for these health risks and we have ensured that going for these health checks does not affect your other benefits by paying these costs from a separate funding pool. The Personal Health Assessment (PHA) and Personal Stress Assessment (PSA) have both been revised to make them more user-friendly. Winter is fast approaching and, along with it, comes the flu season. We have included an article on this annual hazard and how to prevent suffering its ill effects. Please remember to get your flu vaccination in time for winter, as forewarned is forearmed. Luckily, we do not anticipate the national vaccine shortage that was experienced in 2010. Bankmed pays for one flu

vaccine per year for each individual covered by the scheme – read more about it on page 14. I hope you enjoy this edition of Bounce and I wish you and your family a happy and healthy winter. Dr Leighton McDonald Chief Executive Officer

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

ART DIRECTOR Tina Reddell

lifestyle

From having a good cry to practising self-control, here’s a roundup of tips to improve your wellbeing. By Candice Verwey

In the pink at work Working at a desk all day has certain drawbacks for your health, but there are ways for you to improve your wellbeing when you’re on the nine to five: Decorate your desk. According to research conducted in the UK on health at work, adorning your desk with photos, plants or other decorative items improves wellbeing and accounts for greater productivity. Plants in particular are associated with improved concentration and relief from headaches and lethargy. Get moving. Being sedentary for the greater part of the day is the biggest threat to health for desk-bound employees. Try to get up and move for a few minutes at least every hour, even if it’s just to get a glass of water. And get out of the office during your lunch break – being away from your desk means you are much less likely to work through this much-needed rest period. Leave work on time. More work means productivity, right? Not necessarily. Longer working hours have been linked to an increase in illness – up to 37 percent for people who work longer than 12 hours a day.

Need some self-control?

According to US experts, thinking about a person you know who has a healthy dose of self-control can help you to practise some willpower when you need it most. They suggest thinking of your self-controlled friend when you’re next tempted to skip your workout, order a pizza, drink too much, spend money unnecessarily – or whatever unhealthy habit you’re wanting to break – and you’ll be less inclined to give in to temptation.

IMAGEs: shutterstock

Working out whether to work out Feeling under the weather and wondering if it’s a good idea to exercise? Here’s when to go for it, and when to hold off until you’re feeling better. You’ve got a cold – go for it! If the symptoms are above the neck – for example, a runny nose and sore throat – you can continue with moderate exercise. You’ve got a fever – hold off. If your symptoms are below the neck, such as a cough or fever, it’s vital to allow your body the chance to rest and recover. It’s that time of the month – go for it! Exercise can help ease premenstrual tension, raise endorphins – elevating mood – and alleviate cramps. You’re injured – hold off. ‘Working through the pain’ may make the injury worse and slow your recovery. Continue with therapeutic exercise as prescribed, but don’t push yourself. You’re tired – go for it! Contrary to popular belief, exercise won’t exhaust you more, but will energise and refresh you. You’re depressed – go for it! Studies show that exercise can alleviate many symptoms of mild or moderate depression. It helps regulate hormones, improves sleep, reduces stress, and increases self-esteem. You’re pregnant – go for it! Unless you have health concerns that preclude exercise, you should be able to exercise for most of your pregnancy. Exercise can help relieve backache, regulate weight gain, and reduce morning sickness. You should still consult with a doctor before proceeding, especially if you’re new to exercise.

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In his book, The Parents We Mean To Be: How Well Intentioned Adults Undermine Children’s Moral and Emotional Development (Baker and Taylor), Richard Weissbourd offers these tips to encourage caring and responsible behaviour in your children: Get the focus right. Weissbourd advises against continually telling your kids that the most important thing in life is their happiness. Rather encourage them to develop healthy relationships that are built on their being kind and caring to others. Emphasise respect for others. If your child wants to stop playing a team sport or singing in the choir, for

example, encourage them to consider how it will affect the group first. Don’t make achievement the top priority. Overemphasis on achievement makes children less able to care for others, and more likely to see peers as competitors. Weissbourd advises making achievement one aspect of the big picture. Don’t pay too much attention to passing emotions. While it is important to acknowledge your child’s feelings, placing too much focus on feelings can cause your child to dramatise how they feel, and also to place too much importance on their own feelings.

Be a crybaby!

Research from the US shows that emotional tears help rid the body of hormones and toxins built up when you’re under pressure. The study revealed that crying also has survival value as it reduces stress that can increase the risk of heart attack and damage to the brain. Emotional tears also contain pain-relieving endorphins, so you'll feel better all round. Take your cue from babies, and next time you need emotional release have a good cry – it's good for body and mind.

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Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

How to raise caring kids

lifestyle

giveaways

snuggle up with luxurious linen Spoil yourself this winter with luxury linen that’ll keep you cosy and comfy during the hibernation period. Linen Drawer offers a superb range of 100 percent pure cotton percale bedding, as well as a comprehensive range of pure cotton towelling, cotton throws, gowns and related products. All of their cotton products have hypoallergenic properties. Products can be ordered online and delivery is free anywhere in SA. For more information, visit www.linendrawer.co.za or phone 021-872-0108. We are giving away two vouchers for Linen Drawer, valued at R1 000 each. To stand in line to win, SMS the words Bankmed/Linen Drawer, with your full name, daytime phone number and postal address to 34509 by 30 June 2011.

Royal treatment for hands and feet

Summer is over but that’s no reason to neglect your hands and feet. Glam up your nails with Tip Top’s range of natural foot and nail care products. The products are designed to solve your most pressing nail and foot care problems and promise to give you hands and feet you’ll be proud to show off. Tip Top products are exclusive to Clicks. We are giving away four Tip Top hampers, valued at R500 each. Each hamper contains products from the Tip Top Feet range, Tip Top Nail treatments and NailChic nail colours. To stand in line to win, SMS the words Bankmed/ Tip Top with your full name, daytime phone number and postal address to 34509 by 30 June 2011.

Protect your skin with Fino Fino Soothe is a unique hygienic balm for men and women that helps prevent ingrown hair and razor bumps, soothing and repairing tender skin after hair removal. It contains a synergistic blend of vitamin A and fruit extracts, which exfoliates the skin and prevents the follicle from closing and trapping new growth beneath the skin’s surface. Fino Soothe can be applied to the face, the beard area, legs, underarms, and on the bikini line. It is ideal for everyone who removes body hair, including professionals in the beauty industry and sportsmen and women who remove body hair to enhance performance. We are giving away nine Fino hampers, valued at R225 each. Each hamper contains two tubes of Fino Soothe Man and one tube of Fino Soothe Woman.

To stand in line to win, SMS the words Bankmed/Fino with your full name, daytime phone number and postal address to 34509 by 30 June 2011. 06

lifestyle

Great gadgets E VERWEY Gadgets you’ll go gaga for. By CANDIC

Of mice and milk? We are giving away five hampers from Mantality – the online gadget store – valued at R193 each, consisting of one Milk Cup Light and one Mini Optical Finger Mouse. The Milk Cup Light (R95) is a great novelty light that’s made from durable acrylic plastic, so it won’t shatter or break if dropped, making it completely child-friendly. It’s perfect for use as a night-light or as a mood light, and is sure to provide an interesting and funky talking point. The multi-tasking Mini Optical Finger Mouse (R98) means you can push aside your cumbersome, clunky mouse, using the mouse functionality whilst typing with the USB mouse firmly secured to your finger. For more info and gadgets galore, visit Mantality at www.mantality.co.za.

Luggage on the move! Ever wished your luggage bag could double up as a scooter? Well now it can. Micro Mobility Systems and Samsonite have joined forces to create this hand luggage bag, trolley, kickboard combo – just one click and the case is transformed into a city scooter that will transport you through any airport or railway station in style. R2 995, www.micro.co.za.

To stand in line to win one of these hampers, SMS the words Bankmed/ Mantality, with your full name, postal address and daytime phone number to 34509 by 30 June 2011.

Cool as a cucumber Laptop got you hot and bothered? Say hello to Spectrum Multimedia’s new Belkin Cooling Lounge, a cooling pad to prevent your notebook from overheating. The cooling pad has a soft cushion underneath for comfort, while a quiet fan keeps it cool using a unique wave design that circulates air around the laptop. R799, Spectrum Multimedia, ph: 011-807-0707.

Pure drinking water is an investment in your health. With this in mind, Giving Cut it out More Health and H20 International Tevo’s new Clean Cut Utility Shears function as have joined forces to provide the stylish a super-sharp pair of scissors, screwdriver, knife, answer to purifying tap water in the form nutcracker, fish-scaler and bottle opener – all in one! of a modern, chrome-finish water purifier. And it’s the ultimate helping hand in the kitchen too, Water purifiers work by removing the cutting through meat and chicken bones with ease. unwanted chemicals and metals from tap R69.95, available from Game, Makro, Builders water, thereby reducing the risk of various Warehouse, Pick n Pay or from Tevo, at illnesses and health complaints. For more 0861-77-88-88, www.tevo.co.za. info about healthy water products – and to save an exclusive 10 percent on selected We are giving away 14 hampers valued at R140 products – visit www.givingmore.co.za or each, consisting of two Clean Cut Utility Shears. call 021-781-0034. We are giving away To stand in line to win, SMS the words Bankmed/ a light and compact Clean Cut, with your full name, postal address and To stand RCT Deluxe a chance to win, daytime phone number to 34509 by 30 June 2011. counter-top simply email your purifier plus name and contact details replacement to competitions@ cartridges for givingmore.co.za, with the life of the ‘Water For Life purifier, valued Competition’ in the at over R6 500. subject line.

IMAGEs: SUPPLIED

Braai mate Squeeze on the sauce and brush on the flavour with this quirky braai baster. It holds up to 110g of sauce and is made of durable silicone, making it heat resistant up to 230˚C. Stand it upright to prevent spills and drips. R99, www.thegadgetshop.co.za.

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

water for life

From nausea after exercise to pill-induced pain, Dr Modi answers your questions

With Dr Buddy Modi

I am 30 years old and decided to start going to gym to get fit. My problem is that instead of feeling good after exercising, I often feel nauseous. I have even stopped halfway through a gym session because I felt sick. Should I be worried? First off, well done on your decision to get fit – regular exercise is a hugely important part of a healthy lifestyle. Feeling nauseous after or even during exercise is not as uncommon as you may think and many factors

can influence this. It may be caused by low blood sugar levels, dehydration, or overexertion. Pay attention to what you do before and during your workout. Many people think exercising on an empty stomach is more effective, but eating a high-carbohydrate, low-fat snack an hour before you work out will give your body energy to get through the session and will prevent your blood sugar levels from dipping too low. You also need to make sure that you are adequately hydrated before and during your workout. Avoid energy drinks and sugar-laden juices, opting instead for

water. And don’t drink too much at once, as this can contribute towards the discomfort you’re feeling – sip the water throughout your gym session. Finally, it is not unusual for those new to exercise to try to push themselves beyond their fitness level, which can result in feeling sick. If you frequently experience nausea after high-intensity workouts, try scaling back a bit. If none of the above tips make a difference, I would definitely recommend consulting your general practitioner as there may be an underlying cause for your nausea.

IMAGEs: SHUTTERSTOCK

Send your questions to bounce@bankmed.co.za

healthyliving

I recently had flu and bought over-the-counter pills to treat it. The pills gave me a really bad stomach ache. Sometimes I couldn’t even stand up straight because of the pain, which felt like I’d been punched under my breastbone. With flu season coming up, I’m scared it’ll happen again. What could have caused it?

Part of Bankmed’s preventative care benefit includes a flu vaccination for each member per annum, at R64 from the insured benefit. Vitality members will receive 1 000 points. For more information, call 0800-BANKMED (0800-226-533).

Certain painkillers found in over-the-counter flu medications can inflame or damage the stomach lining. This is why most package inserts suggest taking the medication after eating and avoiding using the medication if you have a history of peptic ulcers. If eating before taking the medicine does not help, you should discuss this matter with your general practitioner. The doctor will be able to prescribe an

appropriate treatment. Don’t forget that Bankmed covers one influenza vaccination a year.

DO YOU HAVE A QUESTION? Send your questions to bounce@bankmed.co.za. We regret that letters cannot be answered personally. For further information on your benefits, refer to your plans and benefits for 2011, available at www.bankmed.co.za.

Twice as nice Vitality members can get rewarded twice at Pick n Pay

ick n Pay has launched South Africa's first major grocery chain rewards programme, called Smart Shopper. ■ How does it work? 1. Shoppers can sign up for this new rewards programme in-store 2. The shopper will then receive a Smart Shopper card 3. Smart shoppers simply shop and then have their cards swiped at the till in order to earn smart points on their purchases from Pick n Pay – that’s all it takes.

Anyone can become a smart shopper and it’s free. ■ What does this mean for Vitality shoppers? As a Vitality member with an active HealthyFood™ benefit you get up to 25 percent savings on over 13 000 HealthyFood™ items at Pick n Pay. Swipe your HealthyFood™ card together with your Smart Shopper card before your items are scanned for maximum rewards. So remember: two cards and two swipes means you get rewarded twice.

Not a member of Vitality? As a Bankmed member you can join Vitality by visiting www.bankmed.co.za and clicking on ‘Discovery Vitality’ or calling 0860 11 0833. Terms and conditions apply.

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

Bankmedinfo

e words and terms you We simplify some of th ur scheme information may come across in yo

ankmed has put together this handy glossary to help you better understand your scheme. If you're still confused about anything, call the Bankmed customer support centre on 0800-BANKMED (0800-226-5633). ■ Accumulated savings Accumulated and ‘unused’ savings are the portion of your savings not used in the last benefit year, as well as the savings contributions you have already made this year. ■ CareCross Network of providers A specialised network of general practitioners (GPs) who offer unlimited access to day-to-day primary care if treatment is obtained at a chosen CareCross Network doctor. This network applies to the Basic Plan only, and

■ Deductibles An amount that you must pay to a private hospital for non-emergency elective admissions, similar to an ‘excess’ for short-term insurance. This amount can be claimed back, provided there are sufficient savings left over from the previous year.

includes an optometry network and a dental network too. Services through this network are only available in South Africa.

■ Designated Service Provider (DSP) Medical providers contracted by the scheme for the delivery of Prescribed Minimum Benefits (PMBs).

■ Case managers A team of experienced, registered nursing sisters who monitor your progress and provide ongoing advice for hospitalisation and Bankmed's Special Care Programmes.

■ Disclaimer A statement clarifying that the scheme will not be bound by the information contained in this guide as the rules of the scheme will prevail.

■ Chronic medication Medication for a chronic disease; that is a condition that requires ongoing medication for three months or longer. ■ Co-payments An amount that is payable by the member where the benefit is subject to limits and these limits have been reached or when a service provider charges above tariff.

■ ICD-10 code International Classification of Diseases version 10 coding is a system that classifies diseases and the complications connected to these diseases according to a specific category. This code must appear on your account or claim. ■ Insured benefits This benefit typically covers major medical expenses such as hospitalisation, cancer treatment, maternity, and so on. ■ Late joiner penalty (LJP) May be added to the monthly contribution if a beneficiary (member or dependant) is 35 years or older upon joining the scheme, and either didn't belong to a medical scheme on 1 April 2001, or had a break in cover of more than three consecutive months since then. ■ Medicine Formulary A list of medicines available through the Bankmed GP Network or CareCross Network of doctors.

IMAGEs: shutterstock

The A to Z of Bankmed

■ Day-to-day benefit This benefit typically covers the medical treatment you receive out-of-hospital or as an outpatient at a hospital, for example, consultations and medications.

■ Practice number Allocated by the Board of Healthcare Funders to qualified providers. Legislation requires these numbers to be indicated on claims before they can be settled. ■ Pre-authorisation The process whereby you obtain approval from the Scheme for a planned admission to hospital, or for an MRI/CT or radionucleotide scan. Pre-authorisation is obtained in advance by calling 0800226-5633. Retrospective authorisation may be requested following an emergency hospital admission.

■ Prescribed minimum benefits (PMBs) The minimum benefits a medical Scheme must provide (by law) in respect of any emergency (lifethreatening) medical condition, a limited set of 270 medical conditions and 25 chronic conditions. Read more about this in your Benefit and Contribution Schedule, or on our website at www. bankmed.co.za. ■ Savings account A medical savings account, which works like a bank account, to ensure that you have enough money available to pay for your day-to-day medical expenses. ■ Tariff code The code on your account or claim specifying the treatment you have received for a particular condition. ■ Waiting period The period after joining Bankmed during which you may not be covered for some, or all, medical expenses incurred, even though contributions are payable to the Scheme in this time. Members are notified upon joining, of any waiting periods that may apply.

Thanks for your

nominations The Bankmed AGM is just around the corner and is your opportunity to have your say We would like to thank all our members who submitted nominations for the trustee elections, which will be held at the upcoming Annual General Meeting (AGM) on 21 June. All qualifying nominees are Bankmed members, and the candidates who will be standing for election to fill two member-elected trustee positions are: ■ Bongani Abeme Hlongwane ■ Erhard Alexander (Alex) Schaffrath (Mr Schaffrath is currently a trustee. His term of office expires at the 2011 AGM, and he will be eligible for re-election) ■ Frederik Johannes (Frikkie) de Jager ■ Judy Madavo (Ms Madavo is

currently a trustee. Her term of office expires at the 2011 AGM, and she will be eligible for re-election) ■ Masego Samuel Pooe ■ Zongezile Arthur Adotyi Voting will take place by ballot, at the AGM. Further details of the Annual General Meeting (agenda for the meeting and minutes from the previous meeting) will be sent to all members in June, no later than 14 days ahead of the meeting. We look forward to seeing you there. Where: Rainbow Room Johannesburg Country Club 1 Napier Rd, Auckland Park When: 21 June Time: 17:00 to 18:00

Bankmed Bounce Your World of Wellbeing Autumn/Winter 2011

■ Preferred Provider Network (PPN) for optometry Applicable to optical services.

physicalwellbeing

winter

nasties

blindsided As you’re packing away your swimming costume and shorts, don’t get by autumn’s terrible twins – the common cold and the flu. By gisele pitot

very year thousands of South Africans find themselves laid up in bed and out of action, sometimes for days or weeks at a time, thanks to influenza and colds. And even when they are able to function again, many people are often plagued by an irritating runny nose or persistent cough for even longer. There is no cure for these annoying ailments, but they say that prevention is better than cure anyway,

so brush up on the most effective strategies to ward off autumn and winter’s unwanted bugs.

Keep it clean

Flu and colds are both viral infections that are passed along when people inhale liquid droplets containing the virus, for example, microscopic drops of saliva from the sneeze of an infected individual. These droplets keep the virus alive outside the body

for some time, and usually the cosy, warm indoor environments that we favour in the colder months mean that the virus spreads more easily and survives longer. Good hygiene – like frequently washing your hands with soap and water, throwing away used tissues, and coughing into the crook of your arm rather than your hand – plays an important part in minimising your chances of contracting these illnesses. Those who usually work in

Five flu-fighting foods

pineapple, pawpaw, kiwi fruit and strawberries. Rooibos and honey. Our home-grown wunderkind, rooibos, has a number of excellent antibacterial and antiviral properties that strengthen the immune system. Combine it with raw honey for an extra healthy kick – an antibacterial, antiviral, and antifungal wonder that tastes delicious.

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Garlic. Gives your body’s natural defence system a boost to ward off nasty bugs. Yoghurt. Particularly important if you’re taking antibiotics, yoghurt is an excellent source of probiotics – ‘good’ bacteria that help stimulate the production of white blood cells. Be sure to buy plain, unsweetened yoghurt. Almonds. Snack on nuts for an energy and immune boost full of vitamin E, an antioxidant that fights off free radicals.

IMAGEs: shutterstock

A healthy diet is sure to help you fend off the flu this winter, especially if you add these five flu-fighters to your diet. Citrus fruits. Oranges are packed with vitamin C, a great antioxidant that assists immunity. Luckily, citrus isn’t the only source of vitamin C – you can find it in Brussels sprouts, green peppers,

close proximity to other people – for example, teachers, students, bank tellers, public transport users, and office workers – should be especially aware of maintaining good hygiene.

Doctors and healthcare professionals are certainly all in agreement on this one – a healthy lifestyle is essential for a healthy immune system. Cape Town-based general practitioner, Dr Bianca Le Feuvre, recommends the following: ‘Maintain a healthy diet which includes lots of fresh fruit and vegetables, drink enough water, exercise moderately three to five times a week, minimise stress and reduce habits that have a negative impact on one’s health like smoking and excessive drinking.’ Regular exercise stimulates your body’s T cells (white blood cells designed to assist immunity) to fight foreign invaders like viruses and germs. Common sense is your first line of defence in the fight against colds and flu. Follow the tips you already know to keep your body in tiptop condition because being run down is sure to put you on the back foot as far as your immunity is concerned.

To vaccinate or not to vaccinate? The flu vaccine offers effective protection from the virus in up to 70 percent of people and lasts up to a year. Although the ‘flu shot’ is becoming more popular in South Africa, vaccination isn’t widely practised just yet but, as flu can sometimes be fatal – over 330 people died in the UK during their winter season – doctors recommend vaccination for those considered especially vulnerable

or at risk. ‘Routine flu vaccination is recommended in those over 50 years of age and in younger individuals who have chronic heart, lung and kidney problems, as well as those who have diabetes or are immuno-suppressed,’ advises Nelspruit-based Dr Ben van Stormbroek. He warns, however, that those allergic to eggs should steer clear of the vaccination. Anyone in doubt should check with a healthcare provider before getting the shot and pregnant women in their first trimester should avoid it.

And supplements?

Every winter, supermarkets and pharmacies stock every vitamin and mineral supplement you can imagine but they’re not as necessary as you think. Dr Van Stormbroek comments: ‘Supplements are not necessary if you eat a balanced, nutritious meal three times a day. You will simply excrete “expensive urine” because you’re giving your body more nutrients than it can use.’ So if you’re already getting the prevention part right, using supplements isn’t necessary. 15

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

Common sense can beat a common cold

physicalwellbeing

‘I’d recommend supplements for those leading high stress, unbalanced lives, or individuals with chronic illnesses, people recovering from illness and those feeling generally run down.’ Do yourself a favour this year and start helping your body out early – follow the advice outlined above and your chances of falling prey to colds and flu will be significantly reduced.

However, this is not to say that vitamin supplements don’t have their place. ‘In a perfect world we’d eat a varied, healthy diet; exercise regularly; sleep eight hours every night and have low stress levels but, in reality, our bodies have to work hard to keep up with our busy lifestyles,’ says Dr Le Feuvre.

Swine Flu The Swine Flu (N1H1) scare of 2009 was downgraded by the World Health Organization to post-pandemic status in August 2010, but is it still a threat? The panic is over, but doctors agree that it will continue to circulate for some time. Dr Van Stormbroek says, ‘It’s something healthcare professionals should be aware of at all times.’ Never ignore severe flu symptoms and always make an appointment with a GP if you are concerned.

What do you do when you feel those telltale chills and the ache in your bones, and just know that you are coming down with something? The road to recovery for the flu and the cold are similar, but kicking the flu does take longer. Follow these steps and you’ll be on your way to good health again: ■ Take it easy. ‘Get into bed and stay there until the worst of it is over. Often we try and work through flu but our bodies need to use all their energy and reserves to fight off the virus. Overexerting yourself usually extends the lifespan of the illness,’ says Dr Le Feuvre.

■ Forget old wives tales like ‘starve a fever and feed a cold’, say the health pros. Says Dr Van Stormbroek, ‘If you “starve a fever” you are actually starving your immune system which is not helpful at all.’ ‘I would not advocate starving or overeating for either the flu or a cold,’ agrees Dr Le Feuvre. ‘The thought in this old wives’ tale is that it is helpful to rather eat watery soups and juices for a few days at the height of the flu. The reason is that it takes excess effort to digest complex food and you don’t want to take energy away from the work your body is doing to fight the virus.’ ■ Avoid exercise. We know you need to go to the gym, but not when you’re sick. Durban physiotherapist Lauren HarcourtBaldwin advises refraining from all physical exertion while

recovering. ‘Avoid exercise, especially if you have chesty symptoms. When you have the flu your body is more vulnerable and overexertion can cause permanent damage to your heart,’ she cautions. ■ ‘Take two and call me in the morning.’ Yes, good old paracetamol is usually all it takes to ease those aches and pains while your body fights the worst of it off. However, avoid giving children anything containing aspirin – consult with your general practitioner first. ■ Antibiotics, anyone? ‘Antibiotics are used to treat bacterial infections and not viruses,’ says Dr Le Feuvre. ‘They are seldom needed early on in the illness, but should be used if your doctor suspects you have a bacterial infection on top of the flu.’

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got the chills?

emotionalwellbeing

How to complain

effectively king a scene is Making your voice heard without ma ctively. By lynne gidish the best route to complaining effe

ot getting the service you want or unhappy with a product you’ve bought? Complaining is not only a way to explain your position, but may also be a way to see an improvement – that is, if you do it effectively. However, when you’re put on hold and passed from one department to another it is all too easy to get frustrated. According to Peter Cheales, a customer service expert, ‘Suppliers don’t like responding to rude or hostile people. Which is why you need to swallow your anger and act with grace if you want to see results.’ Here are some guidelines on effective complaining.

Stay nice, regardless of whether you communicate by phone or via email or fax. Never threaten, get abusive or swear. Speak pleasantly but firmly, stay calm, and treat the person you’re dealing with respectfully. Don’t allow your emotions to get in the way – never lose your temper. If you do reach boiling point, rather postpone any interaction and wait until

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Always be polite

It’s very important to know what will make things better for you – whether it’s a full refund or a written apology, you need to explain this clearly when you lodge the complaint your anger dissipates. It will only antagonise the person you’re dealing with and possibly derail the process. Also give credit where credit’s due: when someone is helpful be sure to mention this and say thank you.

Be specific

Identify the people involved Always try to sort out problems directly with the person you dealt with initially, where possible, such as the salesman, call centre agent or technician. This may involve the trouble of having to go back to the store, calling workmen back, or waiting to speak to a specific person, but it may well achieve results. If nothing comes of this, go one level higher by contacting the team leader, manager or customerservices department, (which may sometimes take more than one

Keep track Write down all details as they happen: keep a list of all the people you deal with, including their names, designations and contact details, as well as the date and time of calls, as they may have been recorded for quality purposes. Make sure you have proof of payment and any other correspondence about dealings with the company. Make copies of all relevant documentation such as receipts, and take photos, if necessary. Never submit original documents. These should be kept safe in case they’re needed at a later stage.

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

It’s important to identify the problem clearly – give the facts, cite the specific incident, use the date and time, and so on. Explain why you are dissatisfied and what you feel should be done to correct this. It’s very important to know what will make things better for you – whether it’s a full refund or a written apology, you need to explain this clearly when you lodge the complaint.

emotionalwellbeing

attempt). If you get no joy here, it’s time to go to the top of the ladder and contact senior management. You can also check out the organisation’s website for contact details of the customer service complaints line or site.

Know your rights – and the facts Check the fine print on the contract. Retain receipts and check the wording for return policies or guarantees. As far as possible, request promises in writing and request specifics such as ‘Your insurance will be paid out within seven days’. Refuse to accept any brush-off comments like ‘as soon as possible’ and don’t put down the phone before you’ve managed to secure a commitment.

Request feedback Set a date a week or so ahead for you to be given an update. Diarise to follow up if you’ve had no response by then.

Be persistent. Make your presence felt and don’t give up until you’re happy with the response or your complaint has been effectively dealt with.

int how to escalate a compla

■ step 1. Please feel free to phone Bankmed Customer Services on 0800-226-5633. Please ensure that the call centre agent provides you with an expected time frame for resolution or feedback. Kindly record the name of the agent who dealt with your query as well as the date of your enquiry. ■ step 2. Should your complaint

or query not be resolved to your satisfaction following the above step and you feel that you want to escalate the complaint, you may ask for your call to be escalated to a Call Centre Team Leader. Please provide the Team Leader with the date of your previous enquiry, and the name of the agent who you dealt with. The Team Leader will then attempt to resolve the matter to your satisfaction, and will ensure that any service delivery issues are addressed. ■ step 3. If you are still not satisfied that you have been handled fairly and appropriately, in terms of your rights as a member and the rules of the

scheme, please tell us about it, by sending an email to TellUs@bankmed.co.za. Be sure to include the following information in your email, and we will make every effort to resolve the matter successfully: ■ your membership number ■ the name of the agent(s) and Team Leader who dealt with your enquiry, including dates of your previous enquiries ■ a summary of the problem and the desired outcome We do request that cognisance be taken of the application of benefits and rules of the scheme, prior to lodging a complaint. Please visit www.bankmed.co.za for a complete list of registered rules.

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Bankmed continually strives to ensure that its service and communication to members are of the highest standard. Unfortunately, mistakes do occur and should you be placed in a situation where you need help resolving a query, please follow these steps:

physicalwellbeing

gentlemen only

Even the toughest guys sometimes get sick, so what should men be aware of when it comes to ensuring their good health? By joanne Lillie

t’s no secret that women outlive men. Men generally have five to 10 fewer years than their fairer sex counterparts, or so the experts say. In fact, of people over the age of 100, 85 percent are women, say researchers at the New England Centenarian Study at Boston University in the US.

Several things may work against men. They tend to smoke and drink more than women; they don’t seek help as often as women; and perhaps these days more is expected of men at work and in the home than ever before. Another factor is that men tend to go for check-ups less frequently than women do, especially when they are well, says specialist physician at the Cape Town Medi-Clinic, Dr Hans Neethling, who has an interest in men’s health. All this could be having an impact on men’s health and longevity.

Many of the major health risks that men face are preventable and can be treated with early diagnosis, making regular check-ups and screenings vital. These are some of the primary physical health issues faced by men.

Prostate cancer One of the most common types of cancer in men, prostate cancer most frequently affects elderly men. The exact cause is unknown, but testosterone has been found to influence the growth rate and spread

Colon cancer affects the major part of the large intestine, and colorectal cancer is one of the most common cancers, most often occurring in people over the age of 60. A genetic base has been found for some types of colon cancer – the British Medical Journal reports one in three cases are linked to a family history of colon disease. ‘Symptoms usually include inexplicable changes in bowel movements – either constipation or diarrhoea, blood in the faeces, and abdominal pain,’ says Dr Neethling. Although sometimes there are no symptoms until the tumour has obstructed the intestine. Screening ‘We think cancer of the colon is associated with lifestyle and

diet in older people. You should go for regular screenings from age 50 if you have a first-degree relative (mother or father) who has had colon cancer,’ says Dr Neethling. An occult blood test (to search for blood in the faeces which can’t necessarily be seen by the naked eye) can be done by your GP, and then they can refer you for a colonoscopy. Iron-deficient anaemia is also an indicator for colon cancer. ‘You can lose 50ml of blood a day without even seeing it,’ says Dr Neethling. You’re at increased risk if you have a family history of colon disease; and diet may be a contributing factor if you eat a lot of fatty foods and not enough fibre.

In the future Scientists are reporting a potential biochemical basis for the apparent cancer-fighting ability of broccoli and its veggie cousins. Certain substances called isothiocyanates in broccoli, cauliflower, watercress, and other cruciferous vegetables stop the growth of some cancers by targeting and blocking a defective gene, according to a study in the Journal of Medicinal Chemistry. So keep eating those veggies!

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

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colon cancer

physicalwellbeing

Male-pattern baldness is the most common type of alopecia – that distinctive M-shaped hairline where hair loss begins at the temples and crown, before the bald area gradually widens – and is hereditary. Male-pattern hair loss affects as many as 60 to 80 percent of men, says Dr Kevin Alexander, founder of Dr Alexander’s Hair Loss Clinic. Why does baldness seem to affect only men? ‘This condition involves the interaction of an inherited receptor with the male hormone dihydrotestosterone (DHT), of which men have four hundred times as much as women,’ says Dr Alexander who has over 18 years experience researching hair loss. A combination of topical lotions and tablets given in specific amounts seems to be an effective control for hair loss for many sufferers. However, if there is no response to medication after a year, you may be referred for hair transplants. You’re at increased risk if baldness runs in your family. In the future Researchers have long been aware of a genetic variant on the X chromosome that is linked to male-pattern baldness, and this is where the idea that baldness is inherited from the mother’s side of the family comes from. Now it’s understood that several genes cause hair loss, and if you have both the risk variants and the variant on the X chromosome, your risk of becoming bald increases sevenfold.

of prostate tumours. An enlarged prostate may cause difficulty urinating, blood in the urine, and the need to urinate more frequently. Screening Start screening at age 45, or 40 if you have a family history of the disease, advises Dr Neethling. Standard tests can be done by your general practitioner and include a blood test, which is designed to detect levels of a protein called prostate-specific antigen (PSA); and a rectal examination, which is necessary to assess the size and hardness of the prostate gland. PSA tests are the gold standard, but they have limitations as they can give falsepositive and false-negative results, leading to unnecessary treatment in a small number of cases. A tissue 24

biopsy is used to confirm a diagnosis. In addition, some pathology labs are offering a new urine test for high-risk patients. The PCAC test is a next-level screening test and measures levels of PCAC enzymes, which are released by a prostate tumour. ‘It’s not widely done yet, but is a wonderful tool to have in exceptional cases when PSA is not accurate, or we need a more sensitive test,’ says urologist, Dr George Bell at the Flora Clinic in Florida, Johannesburg. Treatment can include drugs, radiotherapy and removal of the affected tissue, if possible. You’re at increased risk if you have a family history of prostate cancer.

Bankmed supports you through the difficult times. For information on Bankmed’s Oncology Special Care Programme and the Hypertension Special Care Programme, call 0800BANKMED (0800-226-5633). In the future Dogs may just be man’s best friend after all. In one study published in the journal European Urology, researchers reported that trained sniffer dogs could be effective in detecting prostate cancer in human urine samples. It seems volatile organic compounds (VOCs) in urine act as cancer biomarkers. Dogs managed to get 31 out of 33 cases right. Identification of the VOCs involved could lead to a useful screening tool for prostate cancer.

Erectile dysfunction Until about 20 years ago, erectile dysfunction (ED) was thought to be caused largely by psychological factors, but we now know that physical conditions are present in about 75 percent of sufferers. However, the majority of men with ED experience a combination of psychological and physical causes. Disorders such as atherosclerosis, diabetes, and the use of some medications can contribute to erection problems. ED tends to be more common with increasing age. Treatment usually involves medication or, in some cases, counselling and other aids. ED affects at least one in 10 men, says the European Society for Sexual Medicine. Yet only 10 percent of those seek help. ‘Since the introduction of widespread TV advertising for medication, men are finding it easier to talk about erectile

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alopecia

heart disease, peripheral vascular disease and stroke These conditions are grouped together because they are concerned with the health of your arteries and circulation, a particular concern for men, especially after midlife. ‘Men are at a higher risk than women for ischaemic heart disease, especially under age 50. And you’re at even higher risk if your father developed heart disease before age 55,’ says Dr Neethling. This is why cholesterol control is key to good health, especially as you age. ‘High cholesterol is often due to genetics and a lifestyle of too little exercise and an unhealthy

Don’t forget that Bankmed’s Personal Health Assessment (PHA) is a health screening tool that can help determine your risk for certain conditions. The PHA, cholesterol checks and prostate screenings all form part of your insured benefits. For more information on Bankmed’s preventative care benefits, call the customer call centre on 0800-BANKMED (0800-226-5633).

diet,’ he says. An accumulation of fatty cholesterol plaque on arterial walls leads to blockages in the brain (stroke), in the heart (heart attack) and in the limbs or organs (peripheral vascular disease). The first steps towards health are simple lifestyle changes, and the earlier you implement these changes, the better. ‘There’s a lot to be said for making healthy choices early on,’ says Dr Neethling, explaining that the benefits are lifelong and many only become apparent in later years. Screening Check your cholesterol regularly with a simple finger-prick test which can be performed by a general practitioner and even at

some pharmacies. While you’re at it, have your blood pressure and blood sugar tested too. You’re at risk if you lead a sedentary lifestyle, have low (‘good’) HDL cholesterol, are a smoker, have diabetes, are overweight, or have hypertension. In the future Scientists have discovered a gene that causes high levels of bad cholesterol to accumulate in the blood. This research may help to explain why some people have high levels of bad cholesterol in their blood while others don’t, even when they consume similar high cholesterol diets, says a report published in the Journal of Lipid Research.

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

dysfunction. It is often found with co-morbidities, such as diabetes,’ says Dr Neethling. You’re at increased risk if you smoke, have low testosterone, are overweight, have hypertension, drink excessively, and experience depression, says Dr Neethling. In men with diabetes, the overall prevalence is 35 percent, and this increases with age, to nearly 50 percent in men over the age of 60, reports an Italian study published in the International Journal of Epidemiology. In the future Research presented at the recent European Congress of Endocrinology shows for the first time that men with erectile dysfunction and low testosterone have a higher than normal risk of dying from cardiovascular disease. This could mean that screening for testosterone deficiency in men with erectile dysfunction can help identify those at higher risk of cardiovascular events and so implement preventative measures.

a vow for life ant little to Becoming a Bankmed member me today as she 16-year-old Lorna Knipe in 1958, but

nowledges that it’s fights for her husband’s life, she ack . by lynne gidish one of the best things she ever did

irst job at 16; married at 17; Lorna Knipe couldn’t wait to get out into the world and start her life. Initially, she worked in Correspondence when she first joined Standard Bank’s Strand Street branch in Cape Town, before moving on to other branches and retiring as Branch Administrator at Table View at age 55. Her first marriage, she says, lasted about 30 years, but was not a smooth ride. ‘I yearned to be given a second chance with a good man,’ she says, ‘but I never expected to get married again. Then Billy came into my life. I’d known him as a child and our paths crossed again – we got married 12 years ago.’ Marriage the second time round was a retirement gift for both Lorna and Billy, who she describes as a man of principle and integrity, a musician and

an artisan who could work miracles with his hands – a dying trade in this technologically-driven world. ‘Billy filled a very important gap in my life in terms of what to do after retiring, as well as the void that remained when my middle daughter emigrated to New Zealand, which happened at the time we met,’ says Lorna The Knipes had always been healthy – Billy used to cycle, and they both share a love of walking and dancing – so when Billy started suffering from backache in 2009 they immediately sought medical advice. What they thought would be a simple complaint to fix took two months of investigation and tests, and in April 2009 they received the news that rocked their world: Billy had cancer. ‘Billy was diagnosed with Multiple Myeloma

Bankmed’s Special Care Oncology Programme Bankmed offers support to members and dependants diagnosed with cancer through our Special Care Oncology Programme, which aims to help you deal with cancer in a positive and confident way. For more information visit www.bankmed.co.za, email treatment@bankmed.co.za or call Bankmed’s customer call centre on 0800-BANKMED (0800-226-5633).

(a type of cancer that affects the white blood cells, plasma cells and other cells that form part of the immune system which protects the body from infection and disease). What was worse was that he was already at Stage 4. I’ll never forget that day at the hospital,’ Lorna recalls. ‘All I could think about was the fact that my 73-year-old husband had “the Big C”. I was filled with shock and disbelief: he’d always been so well and active; doing all his own work around the house, repairing our cars, and helping others. We were on a merry-go-round of blood tests, MRI scans, X-rays, talks about radiation – there were so many questions. The day just seemed to go on and on. Nothing sunk in; I felt that I was living a nightmare as we were pushed from one person to another. I was terrified. My normal reaction in times of stress is to show outer strength even though I’m in pieces. Billy is quiet and sensitive and doesn’t let his emotions out, so we went home and discussed the diagnosis and how we were going to fight it very calmly, despite the fact that I was dying inside. It was only later that night while Io was having a bath that I finally fell apart, realising that life would never be the same.’ The following morning brought even more anxiety for Lorna, as she had to call Bankmed and break the news. ‘I had no idea how they were going to react. Billy had become a dependant four years previously, and this was a huge ask as I knew that the treatment was going to be very expensive. My heart was truly in my mouth when I phoned the Oncology Department: I feared the worst. Within seconds all my concerns were put to rest by

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emotionalwellbeing

WHAT’S YOUR BANKMED STORY?

the words of kindness, empathy and understanding at the other end of the line. When I put the phone down I felt completely overwhelmed by the compassion I’d received, and greatly reassured that I was not alone. That night when I cried in the bath (I’m a bath crier by nature), they were tears of relief, knowing that I had Bankmed at my side.’ Lorna and Billy are still very much on a journey they did not choose. It’s a journey of countless doctors’ visits, radiation, chemo, hospitalisation, bone marrow biopsies, blood transfusions – the list is endless. ‘Through all of this Bankmed has supported my husband’s medical needs, the cost of which we would never have been able to bear as two pensioners – they’ve been a major partner in our battle against this disease. Our oncologist has also offered us amazing support, and he, together with Bankmed, has worked tirelessly behind the scenes to ensure that all the necessary authorisations and all the other tedious paperwork has been taken care of, freeing me up to take care of Billy, which has become a full-time job,’ says Lorna. Billy completed all his treatment at the end of December last year when, explains Lorna, they expected a respite that simply didn’t come. ‘It was a big blow because Billy has been treated by the best that South Africa has to offer and it hadn’t worked.’

But, says Lorna, his oncologist wasn’t giving up. ‘He knew of an oral chemotherapy drug in America that he wanted to try and applied to the Medical Control Council to get it registered for Billy. It took five weeks to do so and during that time Billy was so weak that he was in and out of hospital and finally bedridden at home. What absolutely astounded me was that Bankmed approved the use of this very costly treatment for three months – I’m very grateful that they have given us this chance.’ And so the Knipe’s journey continues. ‘It’s an uphill battle,’ Lorna confides. ‘Sometimes I find the only way I can handle things is by taking it one step at a time. A lot of things were said on that day of the diagnosis and so much remains unknown. We do realise that life is limited with this disease, as it can never be cured; some percentage of it will always remain in the bone marrow. Initially it was at 50 percent, post-chemo it was down to 10 percent, and now it’s back up again – and as the levels yo-yo, so do

my emotions. I tell myself often not to sweat the small stuff and that it’s not about me. I don’t always have to be right, I now forgive far more easily and let offenses go. We’re blessed by having the support of family and friends who continue to help us along the way and I do my best to stay positive. I have a strong Christian belief and often thank God for the presence of Bankmed and their staff who serve with such excellence. They’ve taken a huge load off my shoulders, for which I am extremely grateful: this would be a very dark path if we had to walk it alone.’ As this issue was going to print, we received the sad news that Billy had passed away peacefully at home, surrounded by his family. Lorna fulfilled the promise she’d made to him to nurse him in the comfort of his own bed and remains grateful to Bankmed for easing her task by providing a home nursing service and the round-the-clock oxygen that Billy required. The Bankmed family wish to express our deepest condolences at this time. 27

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

Tell us how Bankmed has helped you or been a part of your life. Send a brief outline of your story to: The Editor, PO Box 15054, Vlaeberg, 8018, or email: bounce@bankmed.co.za. Please remember to include your name as well as your contact details.

healthyliving

Sleep easy sleep every night Ensure that you get a good night’s By lynne gidish and you’ll wake up to real benefits.

f you think going to bed early to get a night of deep and uninterrupted sleep is a waste of time, think again. Recent research indicates that diurnal (that is, 24-hour) cycles occur in even the most primitive of bacterial species – a clear indication that sleep plays an essential role in basic survival. The International Institute of Sleep reports that one in every three Americans regularly fails to get to good night’s sleep. South African statistics are sketchier, but Dr Kevin Rosman, Chairman of 28

the South African Society of Sleep Medicine, believes that between 10 and 20 percent of us experience sleep problems, although this figure may be even higher in urban centres where there’s increased pressure to perform at work. The round-theclock technological world we now live in is one of the main culprits for our sleeplessness, as far too many of us frequently burn the midnight oil, emailing, surfing the Net or watching TV, instead of reenergising both body and mind in dreamland – and we compromise our health in the process.

Don’t lose sleep If you climbed out of bed this morning after sleeping badly, you probably know all about it today: lethargy, mood fluctuations and diminished ability to cope with stress are common reminders of a restless night. If you do this on a regular basis, you’ll find yourself getting sick more often, your daily productivity will be affected by lack of concentration and you’ll experience an inability to think logically and make decisions. While these are the effects of sleep deprivation that you can easily see and feel, research reveals that not getting your Zs can result in even more alarming health issues. Adolescents need at least nine hours sleep a night, yet studies show

How much is enough?

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that most of them are averaging only seven, says Dr Rosman. Reports from schools indicate a high proportion of these children struggle to stay awake, and surveys indicate the excessive use of caffeine, alcohol, other recreational drugs and tobacco to compensate for this sleep deprivation. Furthermore there are reports of behavioural problems in children with inadequate sleep and there’s a proven relationship between lack of sleep and ADHD, although the exact reason is not completely clear. According to current research, children with sleep disturbances also have more difficulty coping with stress. They suffer from increased fatigue, reduced energy, more head-, stomach- and backaches, and more unintentional injuries too. Studies have shown that men who sleep less than six or more than eight hours a night have increased mortality rates, while people who wake regularly at night are at higher risk of developing hypertension (high blood pressure), increasing their chances of heart attack or stroke. And, if that’s not enough to encourage you to work on sleeping well, studies have also revealed that lack of sleep

Counting sheep? You don’t need to count sheep or take sleeping pills to get some sound shuteye. Give yourself the best chance of a good night’s sleep with these tips: ■ Stick to a routine. One of the keys to good sleep is maintaining a regular 24-hour routine, says Dr Rosman. ‘Go to bed and get up at roughly the same time every day. If you have a late night, don’t sleep in or go to bed earlier the next day. Sleep will happen more easily at your regular time.’ ■ Get some sun. A little sunlight, especially in the morning, helps regulate your 24-hour cycle. ■ Create a sleep haven. Make sure your bedroom is conducive to sleep: dark, quiet and cool enough. There’s no one-size-fits-all when it comes to beds – the best bed is the one on which you feel comfortable. ■ Practise the six-hour rule. Avoid caffeine (coffee, tea, cola and chocolate) in the six hours before bedtime. Caffeine is a stimulant that not only prevents you from falling asleep but will disturb your REM sleep – the most important part of the sleep cycle. ■ Forget about alcohol. Alcohol may make you fall asleep quickly, but you won’t sleep soundly as it increases the number of times you wake up during the night.

The amount of sleep you need is genetically determined, says Dr Rosman. ‘Younger people often need more sleep, and as you get older, this starts to reduce. Mental activity generally requires more sleep than physical activity. Remember that there are normal short sleepers and normal long sleepers with the average amount for an adult between seven-and-a-half and eight hours a day.’

■ Enjoy a sleepsnack. Eat a small snack such as cheese and crackers, cereal, a glass of warm milk or a banana before you go to bed. They all contain the sleeppromoting amino acid tryptophan. ■ Supplement. Calcium and magnesium taken after dinner can contribute to a good night’s sleep. ■ Have a late afternoon workout. Studies have shown that this is the best time to exercise if you want to sleep soundly. Exercise reduces anxiety and stress levels – both big causes of insomnia. An early morning session will also help but avoid working out at night – the adrenalin release during exercise will pump you up and keep you awake. ■ Don’t lie in bed tossing and turning. This encourages your body to stay awake in the bed environment. If you’re battling to fall asleep, rather get up, sit in a chair and read quietly (or do something mundane, like filing papers) until you’re ready to sleep. ■ Banish your phone, laptop and TV from the bedroom. These are distracting at the best of times – especially bedtime. Relaxing in front of the TV can never replace real sleep. 29

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

You don’t need to count sheep or take sleeping pills to get some sound shuteye

leads to weight gain. Researchers have found that sleep cycles are closely linked to the hormones that affect appetite and that people who are sleep-deprived have lower levels of leptin (the hormone that tells your brain, ‘I am full’) and higher levels of ghrelin, the so-called ‘hunger hormone’ which increases appetite.

emotionalwellbeing

through it Don’t let difficult colleagues and office dramas wear you out. Sometimes a change of attitude is all it takes to bring harmony back into the workplace. By Catherine Eden

Talk it out ‘If there’s any one factor that contributes to struggle in human

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work

n any organisation there is bound to be the occasional flare-up between staff members. You work in close proximity – often under pressure – and your different personalities, values or even life histories can all be the cause of misunderstandings and dissent. How often do you find yourself complaining about a colleague and wishing they would behave differently? There are effective ways to resolve those office woes and get your professional relationships back in working order.

Instead of playing the victim and complaining about the other person’s shortcomings (even though there may be many), look at the role you play in keeping the conflict alive other person’s shortcomings (even though there may be many), look at the role you play in keeping the conflict alive. Why do certain things or particular people annoy you so much? For example, maybe you have an issue with authority, dating back to harsh treatment in childhood. If you don’t acknowledge this sensitivity, you are likely to overreact to any managerial decision, however reasonable, because it triggers deep-seated anger and emotion from your past. Gaining insight into your own functioning makes you more aware of what pushes your buttons, and that equips you to

respond differently next time. You’ll be able to distinguish your personal history from the current situation.

Step out of the comfort zone Relationships teach us about ourselves and our patterns of behaviour, and they help us to grow. Often we don’t take an empowering step at work because we fear a backlash; we worry about what people will say, and feel concerned that we might be victimised or even lose our jobs. But ignoring negative feelings doesn’t make them go away. They just go underground, where they build up steam until some minor irritation sets off an explosion. Corrie Davidson, a clinical social

Don’t play the blame game We don’t like to think that we might be partly responsible for a conflict situation, but we have to be big enough to consider that possibility. If we are hyper-sensitive, reactive or controlling, we affect those around us. ‘Sometimes, the person who has to do the most changing is you,’ say Wylie and Grothe. Instead of playing the victim and complaining about the 31

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

relationships, it’s poor communication,’ say Peter Wylie and Mardy Grothe in their book, Dealing with Difficult Colleagues (Piatkus). ‘You’re a collection of very different people who simply can’t be expected to always see things in the same way. That, plus the fact that you all have flaws, makes a certain amount of conflict and struggle a certainty.’ Speak up when there is a problem, and take your complaint to the person concerned first rather than discussing it with everyone else in the office. Calmly explain your position and remember to focus on the situation or behaviour that is bothering you, rather than attacking the person’s character. The sooner you address an issue, the better – there will be less build-up of tension and less time and energy wasted on feeling annoyed or resentful. So, if you work in an open-plan office and the person at the next work station has loud telephone conversations with her friends, instead of blowing up and calling her an inconsiderate you-know-what, tell her, ‘I’m sure you’d prefer to keep your personal life private. It’s distracting to have to listen to your conversations, so could you please chat to your friends after hours?’ Give her the chance to make amends; if she doesn’t, take the complaint to your manager.

worker in private practice in Cape Town, says: ‘We often repeat what we observed growing up, or we go the other way and overcompensate to avoid repeating it. Fear of the consequences makes us steer away from the strong expression of feelings. We need to ask ourselves where we fit on the continuum that has overexpression at one end and underexpression at the other, and try to move to the middle ground.’ This means, if – for example – you hate the way the office bully picks on you, undermining your confidence and putting you down, don’t give him the satisfaction of your becoming angry or tearful, and don’t ‘play along’ just because you fear confrontation. Instead, simply reflect his behaviour back at him by saying, ‘That comment says far more about you than it does about me.’ If you refuse to take the bait, he’ll tire of harassing you.

Do things differently The office workaholic rants that you are all lazy and incompetent and that he has to stay late every evening to compensate for your shortcomings. The temptation is to feel offended and retaliate by calling him a control freak, but that won’t get you anywhere, will it? ‘If there is one thing I know with absolute certainty, it is this: nothing will change in our lives until we change our own behaviour,’ writes Dr Susan Forward, author of Emotional Blackmail (Bantam Books). Nagging and pleading with the other person to change won’t do it. And explaining, contradicting or apologising are defensive responses that actually raise the emotional intensity of the situation. When the accusations are flying, she suggests 32

People don’t enjoy being attacked, but they are often willing to help solve a problem you say something non-defensive, such as, ‘I’m sorry you are so upset’, ‘That’s interesting’, ‘I can see how you might think that’, or ‘You are absolutely right’. Or bring out the ‘wonder tool’: ‘I wonder what we could do to resolve this?’ To wonder with someone is to unlock the imagination, says Dr Forward. ‘People don’t enjoy being attacked, but they are often willing to help solve a problem.’ When you’re addressing the workaholics complaints, try the more neutral, ‘I wonder why you feel it’s your responsibility to manage us?’

Make integrity your goal Every day, there are scores of situations that threaten your peace of mind. You can let these events

ruin your day or you can let them go. When gossip sweeps the corridors at work you can fuel it or step away for a moment to ask yourself if you think the rumour is true, if you have all the facts, or what harm you might do by adding to the speculation. Jealousy often rears its ugly head when someone gets an increase or a promotion. Disappointment makes it easy to get caught up in back-biting, but it’s more productive to congratulate your colleague and focus on increasing your chances of advancement in the next round. ‘The best way to get promoted is to do an outstanding job,’ says Cape Town corporate consultant and life skills coach, Vicky Coates. But what does an outstanding job look like? ‘The key factors include a willingness to take 100 percent responsibility for everything you are involved with, to go the extra mile when necessary, and to always practise integrity in your business dealings. That extends from the obvious big things like refusing bribes right down to the relatively insignificant things like not using the phone to make too many private calls, or stealing office stationery supplies. It’s about being ethical at all levels,’ says Coates.

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emotionalwellbeing

Bankmedinfo

Battling burnout? E

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conomic strain, round-theclock communication and social pressure to succeed, all amount to increases in stressrelated illness and ultimately, burnout. Heinz Schuepbach, director of the School of Applied Psychology at the University of Northwestern Switzerland, told delegates at the World Economic Forum recently that the greatest challenge to the global health system in the future will be stress-related diseases. Part of the problem, he says, is that we are never satisfied with what we’re doing; we’re always focusing on how to do things better and faster. Dr Beverly Potter, author of Overcoming Job Burnout: How to Renew Enthusiasm for Work (Ronin), says that while

burnout is often the outcome of relentless stress, it’s not the same as stress. Stress is having too much – too much pressure, responsibility and too many demands. Burnout is when you reach the stage where you have too little – too little energy, interest and motivation, leaving you feeling drained. Those who suffer from burnout are often too driven in their jobs, and eventually too depressed to recognise the harm being done to them and those around them. It's vital to recognise the signs early, and to seek professional help.

Warning signs You may be headed for burnout if you suffer from these symptoms: 1. Physical ■ ongoing exhaustion ■ headaches ■ tightness in the chest or facial muscles ■ stomach problems ■ other frequent illnesses ■ sleep problems ■ concentration problems ■ problems with sex (loss of interest or libido or ability to perform) ■ eating too much or too little ■ exercising too little ■ smoking/drinking more ■ using recreational drugs 2. Emotional ■ boredom and apathy ■ detachment ■ negativity and disillusionment ■ loss of meaning, purpose and hope ■ loss of control ■ frustration ■ cynicism ■ anger and bitterness ■ depression ■ isolation

3. Behavioural ■ loss of enthusiasm ■ withdrawal from loved ones ■ harshness to others ■ constant complaining ■ reduced commitment ■ always taking the line of least resistance

Tips to avoid burnout: ■ Delegate wherever possible. ■ Take a 10-minute mini-break each morning and afternoon. Stroll around or just breathe deeply. ■ Get 30 minutes of brisk exercise a day. ■ Eat a nutritionally balanced diet. ■ Take a night off to spend with the family each week. ■ Get enough sleep. ■ Learn to develop resources in your work environment. ■ Develop a good relationship with your manager and colleagues. ■ Take weekends and annual leave (minus your phone and laptop if possible). ■ Spend time with your friends. ■ Connect with a cause or group you find meaningful. ■ Let go of perfection. ■ Laugh sometimes!

To assess your stress level, complete the Bankmed Personal Stress Assessment at www.bankmedpsa.co.za. The Bankmed Special Care Programme for depression offers members diagnosed with depression information, guidance and assistance within their available benefits. For more information, call 0800-BANKMED (0800-226-5633) or email specialcare@bankmed.co.za.

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

nt Experts are in agreeme e that burnout is on the ris

s s

physicalwellbeing

symptoms to skip a trip to the emergency room

veryone gets sick. Aches and pains, colds and flus and the occasional stomach bug plague all of us, but often these little niggles don’t even merit a trip to the doctor. Indeed, the majority of minor illness benefits more from good nutrition and rest, rather than standing in a queue at the ER. However, there are some symptoms that should never be ignored. These are alarm bells that should send you straight to the nearest emergency room. It’s an emergency if…

‘I have severe chest pain...’ Chest pain is a symptom which should never be overlooked, as it can indicate life threatening cardiac or respiratory conditions. The pain accompanying a heart attack is usually severe (like a ton of bricks on the chest) and may spread to the face, jaw, neck or arm. Profuse sweating, feelings of anxiety and palpitations are also frequently reported. However, not all chest pain 34

means a heart attack. Chest pain may also be caused by acid reflux from the stomach, an infection in the lungs or inflammation of the muscles of the rib cage. Distinguishing between these conditions requires a full examination by a medical practitioner, as well as additional investigations, such as an electrocardiogram (ECG),

and therefore this symptom should always lead you to the ER, as fast as possible. ‘Time is heart’ in the case of a heart attack and the most effective interventions occur early after the onset of the pain. Most people are unaware that they’re at risk until they have a heart attack. Risk factors for heart disease include smoking, high blood pressure, elevated cholesterol, diabetes, obesity and being over 65. Schedule an annual blood pressure and cholesterol check and alert your general practitioner if you have a family history of heart disease. You can decrease your risk by being physically active, moderating your alcohol intake and not smoking.

‘I feel numb and weak in my arm...’ The sudden onset of weakness or loss of sensation in the face or limbs is most often a serious symptom and should be considered an emergency. It may be the first warning sign of a stroke – or ‘brain attack’ – in which either there is bleeding in the brain, or too little blood is circulating to a part of the brain. Other urgent signs include visual disturbances, difficulties with speech or comprehension, dizziness and severe headache. In the case of

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Dr Michelle Pentecost elaborates on when not

be far less sinister than they really are: elderly people should always be assessed by a professional after taking a considerable tumble.

a stroke, ‘time is brain’, and getting to a hospital should not be delayed. As with heart disease, lowering your risk of stroke includes controlling weight, blood pressure and cholesterol, quitting smoking and limiting alcohol intake. Although both heart attack and stroke are more common in older people, stroke can occur in younger people too and these symptoms shouldn’t be ignored in any age group. And even if the symptoms seem to go away on their own, don’t shrug them off – in this case they may serve as a warning that something is amiss, and medical assistance can be sought before a full stroke occurs, after which effective interventions are limited.

Whether it’s a child running into a table while playing, a teen taking a tumble off a skateboard or an elderly person falling in the shower, knocks to the head are pretty commonplace. Head injuries may be minor, in which case the cuts and scrapes can be dressed at home, but they can be medical emergencies too. Head injuries

that are accompanied by a loss of consciousness, vomiting, weakness or confusion should be considered serious – call an ambulance to transport the person to hospital. If a bump didn’t cause a blackout and there are no other symptoms, then it’s alright to watch and wait – but be on the lookout for unusual symptoms. An exception is the elderly, in whom falls may appear to

You may be accustomed to popping a few painkillers when you have a headache, but there are some instances in which this common symptom shouldn’t be ignored. If you’re experiencing nausea, vomiting, fever or any neck stiffness, the headache may be a symptom of meningitis – a medical emergency. Visual disturbances, drowsiness, or waking up from the pain of a headache should also prompt you to see a doctor. If a headache isn’t responding to normal treatment, or is very severe, it is safer to see a doctor. A very painful headache (like a ‘thunderbolt’) that comes on quickly is especially suspicious, as it may indicate a bleed in the brain, or subarachnoid haemorrhage, an uncommon but serious condition that needs urgent medical attention.

Head injuries may be minor, in which case the cuts and scrapes can be dressed at home, but they can be medical emergencies too

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

‘I’ve hit my head...’

‘I have this terrible headache...’

physicalwellbeing

When it comes to Emergency Medical Services (EMS), Bankmed members can rely on Netcare 911. Contact them on 082-911 for emergency assistance. Complete a Personal Health Assessment, before SOS symptoms catch you by surprise. For more on Bankmed’s preventative care options, call 0800-BANKMED (0800-226-5633).

‘I’m short of breath...’ Shortness of breath can be a symptom in many emergency situations. It may indicate a heart problem, chronic respiratory problems, or infections including pneumonia and TB. Shortness of breath is a distressing symptom, and most people will seek help promptly. Assistance is essential if the shortness of breath occurs suddenly, is preventing the sufferer from talking in full sentences, is preventing them from walking even short distances or is causing them to become confused.

‘I am coughing, or vomiting, up blood...’ Another distressing and important symptom, coughing up or vomiting blood is never normal and should be investigated. Vomiting of blood is most commonly the result of a bleeding ulcer in the stomach, although it may also be caused by inflammation of the oesophagus or stomach, tears in the oesophageal lining and less commonly, gastric cancers. All are serious conditions where a person can 36

lose a significant amount of blood, so emergency treatment is vital. Coughing up a small amount of blood may be nothing more than the result of excessive coughing, but should always be investigated, especially since TB is so widespread. Besides infections, this symptom may also be caused by clotting disorders and lung cancers. Blood loss is real danger, so this symptom is definitely SOS-serious.

‘I just fainted...’ Your husband has been gardening all day in the hot sun and now feels nauseous. Your friend had too much to drink and passed out in the bathroom. You faint at the sight of blood. Fainting in response to an overwarmed environment, a frightening sight, an excessive intake of alcohol, or a prolonged period without food is fairly common, and doesn’t usually require investigation. However, there are some instances in which it may not be a normal faint. Fainting can be the first symptom of a cardiac

abnormality, and then usually occurs along with palpitations, sweating, difficulty breathing and possibly chest pain. A faint that occurs after exercise is particularly suspicious. Additionally, a fit can sometimes be mistaken for a faint. If there’s any doubt as to whether someone has had a seizure rather than a normal faint, they should be assessed by a doctor. If a person faints, lie them down until they recover, and if there’s anything abnormal about the faint, seek medical assistance.

A few other instances where it’s better to be safe than sorry ■ You have a rash, shortness of breath, swelling of the lips or nausea and vomiting after taking a medication or eating a new food – this may be an allergic reaction. ■ You experience a fever after a period of travelling abroad, which could indicate a possible case of malaria or another tropical illness. ■ You sustain a chemical or penetrating injury to the eye. ■ Your child inhales or swallows a foreign object. ■ You are pregnant and experience vaginal bleeding or unusual pain.

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If there’s any doubt as to whether someone has had a seizure rather than a normal faint, they should be assessed by a doctor

Bankmedinfo

Prevention is better than cure – for

you and your scheme

advantage of the flu vaccine benefit in 2010, yet research shows that elderly people are most at risk of developing complications as a result of the flu. To reduce your risk of getting ill: ■ Make use of your preventative care benefits. Refer to pages 6 and 7 of your Bankmed benefits schedule for a complete list of benefits. ■ Learn to manage any chronic diseases you may have, effectively. Bankmed provides Special Care Programmes to assist you in optimising the care of your chronic illness, including asthma, bipolar disorder, depression, cancer, diabetes, hypertension, hyperlipidaemia, and HIV/Aids.

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reatment for many common conditions is often more costly and timeconsuming than readily available preventative measures. It is easier and more cost effective to prevent a disease from occurring rather than treating it – or at least to manage the disease optimally in its early stages. This results in a healthy and productive individual. Research indicates that preventative care benefits available to Bankmed members are being under-utilised. For example, only 13 percent of members 65 years and older took

The Bankmed Personal Health Assessment (PHA) The Bankmed PHA is a healthscreening tool to identify people with elevated risk factors for heart disease, diabetes, high cholesterol and other lifestyle-related conditions (obesity, smoking). The PHA captures information relating to the member’s blood pressure, glucose and cholesterol levels, which is compared against clinical benchmarks to determine whether a risk is present or not. Make use of the PHA as part of your own preventative care as it can alert you to areas of your health that may

need special attention. You can perform a PHA screening at your general practitioner, pharmacist, biokineticists or clinic. What should I do when I get the results of my PHA? When completing the PHA, if a risk is identified, further discussions should be held with your healthcare provider to review the results. In addition, Bankmed will send an SMS reminder to you to follow up with your healthcare provider. The results obtained serve as a ‘snapshot’ of your health status and do not suggest that you have a chronic condition. If you have been identified as having a high-risk factor, we advise that you consult your family doctor to confirm these results and to discuss any management plans with you. Bankmed supports preventative health management and early detection of chronic conditions. How will the PHA be funded? The PHA is reimbursed from the insured pool of funds of your benefit plan. The insured benefit is the portion of funds that does not affect your day-to-day benefits – so it is not paid from your Medical Savings Account (should you be on the Core Saver, Comprehensive or Plus plans), and does not affect any of your consultation limits (should you be on the Traditional and Basic plans).

To find out more about the Bankmed preventative care benefits, visit www.bankmed.co.za.

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

Risky business

lifestyle

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Hobbies can have sustained positive benefits for your health and wellbeing, feeding your mind, body and soul through the overall goal of personal fulfilment

hobbies for

happiness Far from being a waste of time that could be spent working, your hobbies may be the key to your wellbeing. By zane henry have damaging psychological and physical effects, which can’t always be resolved merely through rest and sleep. Hobbies are invaluable when it comes to lowering stress levels.’ Finding a hobby that suits you can be fun in itself, as you experiment with different pastimes to find a match. In fact, Dr Franklin Spencer at the Bangor School of Psychology, says that hobbies are, ‘in essence, a modern expression of suppressed primordial instincts.’

What’s your hobby? Are you the kind of person who prefers quiet mental stimulation over strenuous physical activity? Leisure activities that engage the brain – for example, reading, writing, doing crossword puzzles or Sudoku, playing board or card games, and playing music – are good because they utilise different kinds of mental prowess and provide absorbing but relaxing entertainment. Research, published in the journal Neurology, has linked these mindabsorbing activities to delayed memory decline in older people who develop dementia. Like regular exercise keeps your body fit, so

regularly using your brain keeps it sharp. These activities also provide a welcome distraction from day-to-day worries and, better yet, following the structure and patterns needed to solve these puzzles also allows the mind to deal with other problems in your life. Many people enjoy collecting as a hobby and what they choose to collect ranges from the mundane to the bizarre. Everyone has heard of stamp collectors and even collectors of Beatles memorabilia, but how about

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

odern life isn’t all it’s cracked up to be, is it? Along with the joys of smartphones and cyber convenience, come the pressures of life in the technological age, which can get stressful for anyone. Indeed, current research seems to suggest that stress levels are higher than ever, so it’s not surprising if you feel like you need some respite. ‘Stokperdjie’ is a lovely Afrikaans word, bringing to mind a tiny wooden horse lovingly crafted on a rocking chair on a sunny stoep. The English word ‘hobby’ isn’t quite as evocative, but it still sounds a lot better than ‘work’. Hobbies can act as salvation, taking the edge off lives spent in increasing levels of stress. They needn’t be a distraction from real life and can be important ways of developing new skills and knowledge. Hobbies can have sustained positive benefits for your health and wellbeing, feeding your mind, body and soul through the overall goal of personal fulfilment. ‘Hobbies are very important for maintaining balance in one’s life,’ says psychologist Dr Peter Adrian. ‘Being overworked and stressed can

Australian librarian Graham Barker’s extensive and meticulously catalogued collection of navel fluff? Or Texan artist Barney Smith’s collection of over 700 decorated toilet seats? It doesn’t really matter what you choose to collect. The sense of accomplishment, the adventure embarked upon in search of a desired item and the satisfaction from securing it are the real rewards.

Healthy hobbies While stimulation of the grey matter can be good for your psyche, physical activity can benefit body and mind. ‘Physical exertion is important for balance,’ says Dr Adrian. ‘If one’s mind is overtaxed by stress, some time spent being

physically active is very effective at alleviating it.’ An enduringly popular pastime is gardening. Millions of people swear by the healing properties of the sun on their backs, the smell of new flowers, the feel of fertile soil under their fingers, the satisfaction of that first strawberry harvest and, of course, the joy of yanking out those pesky weeds. Mankind has been working the earth for centuries and even now, despite the convenience of a supermarket around every corner, there’s still a

less solitary pursuits can be just as relaxing as the hobbies you do on your own – and they have the added benefit of social interaction lot to be said for enjoying the fruits of your own labour. And anyone who grows their own fruit or veggies will tell you that nothing you buy in the shops can beat the taste of freshfrom-the-earth, home-grown produce. Similarly, fishing is a steadily addictive pastime that holds rich rewards for the dedicated. The combination of the energising ocean air, either solitary quiet time or companionable conversation with good fishing buddies and the satisfaction of hauling in a plump fish for the braai, has meant that the pastime has attracted more and more people. And not just men – ladies too have fallen for the lure of fishing. Remember, less solitary pursuits can be as just as relaxing as the hobbies you do on your own – and they have the added benefit of social interaction.

As far as enjoying the endorphin rush of a good workout goes, there’s nothing wrong with getting your fix in the gym. Make this a regular pastime and the obvious wellness benefits and fitter reflection in the mirror will soon prove just how healthy a hobby working out can be. A healthy exercise regime can significantly undo the damaging effects of stress. Joining a gym can also be a social affair as they often offer other programmes and classes, like spinning, pilates and yoga. Then, of course, there are the multitudes of sports to choose from, all of which offer their own attractions. There are team sports like football, rugby, hockey and others, and there are more solitary sports like swimming, surfing and running. ‘It doesn’t really matter what it is that you choose to do,’ says Dr Adrian. ‘What matters is that you enjoy it, that it satisfies some part of you and that it isn’t harmful to you or those around you. Modern life is highly pressurised and we should find relief where we can. A good hobby can make life much better. I, myself, am a keen amateur carpenter and I love it – even if my wife does complain about the sawdust all the time.’

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lifestyle

competition

WIN the best of the bush Askari Game Lodge & Spa lies in the picturesque Magaliesberg, just over an hour from Johannesburg or Pretoria. Set within the Plumari Africa Game Reserve – a pristine wilderness area of over 4 000 hectares of natural African bushveld showcasing an abundance of flora, fauna, birdlife and wildlife – Askari offers a memorable Big Five wildlife adventure within a malaria-free environment. The main lodge overlooks the Elephant Dam and takes guests back in time with South African décor pieces dating back to the 1800s. Slipper baths, a coal stove, wash stands, luggage chests, and antique Oregon cupboards and tables capture the rich history of the area; all in four-star luxury surroundings. Enjoy game drives, bush walks, elephant tours, bird watching, or just some rejuvenating downtime in nature. Askari Game Lodge & Spa caters for romantic getaways, conferences, teambuilding initiatives, training courses and weddings in both the main lodge and the day visitors’ centre. Askari Game Lodge & Spa forms part of the Guvon Hotels & Spas portfolio. We are offering a two-night stay for four people in the family room at Askari Game Lodge & Spa, to the value of R15 000. This incredible prize includes dinner and breakfast, a game drive and an unforgettable Elephant Experience.

How To stand in line to win, SMS Bankmed/Askari with your full name, daytime phone number and the answer to the question below to 34509 by 30 June 2011. The cost per sms is R2.

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Question: How many hours before bedtime should you avoid caffeine for a good night’s sleep? COMPETITION RULES AND CONDITIONS The competition is open to Bankmed members only. This prize is not transferable, cannot be redeemed for cash and is strictly subject to availability. This prize is valid until 31 December 2011. It excludes flights, meals not expressly stipulated, beverages, gratuities and all other items of a personal nature. Winners will be randomly selected, notified by telephone and their names will be published in the magazine within four months of the competition’s closing date. The judges’ decision is final and no correspondence will be entered into. Bankmed and Askari, its owners and its employees assume no liability for loss or damage arising from participation.

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

Experience an African adventure with Askari

h t i w g Copin

emotionalwellbeing

trauma Surviving a traumatic event means more than just living to tell the tale. It means

seeking out the help that’s available and dealing with the experience, so that the

‘W

hen I was hijacked outside my home, I remember being so relieved at first that I had not been physically hurt, raped, or worse. Everyone who knew me said they couldn’t believe how well I handled it. But months later, I had become someone I did not recognise,’ says 32-year-old Linda*, who was held up at gunpoint in the driveway of her Bryanston home three years ago. ‘I was easily startled, and if I heard an unexpected loud noise my breathing would get shallow, I’d start to shake uncontrollably and feel clammy all over. I started to have panic attacks that happened anywhere: at work, in the supermarket, in my home; and I also had nightmares. I stopped going out on my own, and I would wake up about 10 times a night. It affected every part of my life: my career, my relationship, and my friendships...’ Eventually Linda went to see a psychologist and was diagnosed with Post Traumatic Stress Syndrome (PTSD) two years ago, after living with its full-blown, incapacitating symptoms for over a year. And she is just one of countless South Africans 42

affected by PTSD. Any survivor of a traumatic event in which serious physical harm was threatened or happened may develop PTSD, says Fourways psychiatrist, Dr Shadi Motlana. Traumas that could bring on PTSD are multiple, including natural disasters, child abuse, being kidnapped, violent assault, hijacking, armed robbery, military combat or an accident. What’s more, just

Those with PTSD tend to startle easily, lose interest in life, may be violent, and irritable or aggressive witnessing such trauma may trigger the syndrome. ‘A person need only witness or be confronted with an event that involved actual or threatened death or serious injury, or a threat to the physical integrity of self or others,’ explains Dr Motlana. ‘The person’s response involves intense fear, helplessness or horror.’ Symptoms usually start within three months of the incident, but may still be present years later.

They need to be present for at least a month for a PTSD diagnosis to be made. Those with PTSD tend to startle easily, lose interest in life, may be violent, irritable or aggressive, and can become emotionally numb. They also tend to avoid reminders of the event, and frequently find anniversaries of the event very difficult times. They often ‘re-live’ the incident in their minds and have nightmares about it, and these ‘flashbacks’ are usually triggered by ordinary events reminiscent of the incident (for example, a car backfiring may recreate a combat situation or the sound of gunfire). According to Pretoria clinical psychologist Kobus du Plooi, ‘Some people suffering from PTSD may also try to self-medicate the painful emotions by abusing alcohol or other substances, which further wreaks havoc on every aspect of their lives. Others may develop major depression, causing symptoms such as insomnia, a persistent depressed mood, impaired concentration, and low levels of energy, all of which impact on day-to-day functioning.’ Du Plooi says that although there are no available statistics on the

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aftermath doesn’t derail your life. By Laura Twiggs

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

emotionalwellbeing

Pat Bosman, therapeutic reflexologist at Sandton’s Anxiety and Trauma Clinic, says that the best way to handle PTSD is to help yourself: ■ keep your life as normal as possible and get back to your usual routine ■ talk about what happened to someone you trust ■ go for counselling with the right psychologist who specialises in treating PTSD as soon as possible after the incident. It is advisable for family members to attend counselling as well ■ go for group counselling as there you will be able to see that you are not alone.

‘The best way to treat PTSD is for the person affected to acknowledge that there is a problem and to accept full responsibility for the recovery – otherwise they will become reliant on other people. In some cases, there is full recovery but unfortunately, in other cases, it stays for life, and depending on the age at the time of the incident, it can cause major problems in later life,’ she says.

The Bankmed Personal Stress Assessment (PSA) can help you assess your mental health status. Bankmed Vitality members can earn up to 5 000 points for completing the PSA. The Bankmed Special Care Programme for depression offers support and guidance to members diagnosed with depression. For more information, phone 0800BANKMED (0800-226-5633).

develop effective coping procedures as well as a corrective emotional experience in order to overcome the debilitating effects of the condition. It may, in addition, also involve pharmacotherapy, with the use of prescription of drugs.’ And, just as treatment is unique, so is recovery. ‘Some people may learn to cope, but never fully recover from the effects of PTSD, but most of the clients I have worked with do not forget the incident but do make a full recovery in terms of no longer experiencing the symptoms or effects of the condition,’ says Du Plooi. ‘I still have the occasional panic attack, and I still sometimes have nightmares,’ admits Linda, ‘but they grow less and less frequent the longer I continue with my therapy. I am much more balanced now, and only wish that I had sought help sooner than I did.’ * Name has been changed

USEFUL CONTACTS ■ South African Depression and Anxiety Group (SADAG): 0800-567-567; SMS 31393; Mental health hotline: 011-783-1474; www.sadag.co.za ■ Mental Health Information Centre of South Africa: 021 938 9229; www.mentalhealthsa.co.za ■ Trauma Clinic: 011-403-5102/3 ■ Anxiety and Trauma Clinic: 011-883-4552

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SELF-HELP

rate of PTSD in South Africa, it is fairly safe to assume that, given our high crime rate, ‘there is probably a higher prevalence of PTSD here than in other countries with lower crime rates.’ Of all of his private practice patients, he estimates that as many as 40 percent are in treatment for ‘exposure to trauma’. ‘I would also say that about 60 to 70 percent of my clients report that they have been exposed to a traumatic incident at some point in their lives, although they might not present with these symptoms for treatment, but might be presenting with something else, like marital difficulties or major depression,’ he adds. He notes that those who have experienced trauma in the past, and who have not resolved it, are among the most likely to present with PTSD. What is vital is that anyone presenting with the symptoms of PTSD for more than one month seek help urgently. Treatment is available, sensitive to the individual, and, as Linda discovered, it does work. ‘Because each human being is unique, so psychotherapeutic treatment needs to be tailored for every individual,’ explains Du Plooi. ‘It may involve therapy that allows the client to face the traumatic event again and to

physicalwellbeing

Healthy & positive Research proves a person can live a full and healthy life for many years after being diagnosed with HIV. Diet, exercise and stress-management are vital to maintaining a sense of wellbeing. By robyn maclarty

ith the help of a healthy lifestyle and antiretroviral medication, those who are HIV-positive can not only survive, but thrive. Apart from keeping your immune system strong, the benefits of eating nutritious foods, exercising regularly and making time to relax with family and friends will make you happier too.

✔Eat right A well-balanced diet will help slow the progression of HIV to Aids. ‘What we eat directly affects our body’s ability to fight disease,’ says Cape Town-based nutritional therapist, 46

Hannah Kaye. ‘As such, food should form part of a comprehensive antiretroviral package. Lack of micronutrients is associated with the progression of HIV and bad food choices may increase the risk of some of the metabolic abnormalities associated with HAART [highly active antiretroviral therapy].’ Most of us are aware that eating plenty of fresh fruit and vegetables, as well as reducing our intake of salty or sugary processed foods, is good for us. But what exactly is a wellbalanced diet? It’s very important to know what you should be including in – and excluding from – your diet.

‘Fresh or steamed vegetables are high in nutrients that assist the immune system,’ says Kaye. ‘Orangeyellow vegetables, like butternut for example, are high in betacarotene, which converts to vitamin A – a potent antiviral vitamin. ‘We often find with HIV that increased oxidative stress can impact viral load, so increasing your intake

Exercise is important for everyone, no matter what their physical condition. As well as toning muscles and improving strength, it can greatly improve the immune system and help you manage stress, which is especially beneficial for those living with HIV. ‘Not only can regular, moderate exercise increase feelings of wellbeing,’ says Kaye, ‘it’s also essential in building bone density – a loss of which is common in HIV infection. Exercise helps reduce cholesterol and triglycerides, high levels of which are often seen in some metabolic complications in HIV-positive persons on HAART, plus it assists with how the body uses and controls blood sugar, thus maintaining energy levels.’ Just 20 minutes of gentle cardio, five days a week, will make a difference. So go for a walk, join a running club or take up tango dancing – just get moving.

of fresh fruit and veg is a good way to increase your antioxidant intake.’ Kaye also encourages the inclusion of avocado and olive oil in your diet. ‘These are high in monounsaturated fats, which are good for you, plus olive oil is an immune booster. Oily fish like salmon, sardines and mackerel are high in omega-3 fatty acids, which have anti-inflammatory properties and are vital for immune support. Raw,

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✔relax Numerous studies have shown that stress can accelerate the progression of HIV. While everyone deals with a certain amount of stress every day, if you’re HIV-positive, stress can become overwhelming. Prolonged and excessive anxiety can depress your immune system and become the underlying cause of physical and emotional illnesses. ‘We know from research that what goes on in our stress system impacts all other systems,’ warns Kaye. ‘High stress places strain on your immune system, making it more susceptible to viruses

Bankmed’s Special Care HIV/Aids Programme For more information about Bankmed’s HIV/Aids Special Care Programme, visit www.bankmed.co.za or contact our confidential HIV/Aids call centre on 0861-888-300.

unsalted nuts and seeds are also an excellent way to increase your intake of minerals like zinc and selenium, which are vital for immune response. ‘Take control of your diet,’ she adds. ‘Eat balanced meals with a focus on whole, unrefined foods. Reduce your intake of salt and saturated fats as many of the metabolic complications associated with HIV are directly affected by these types of foods.

Choose lean cuts of meat and chicken and increase your intake of fish. Additionally, grill or bake these foods, as opposed to frying or roasting them.’ People with HIV are more prone to early heart disease and other diseases, such as diabetes, so fried foods should be avoided as they are often high in sugar and artery-clogging trans fats. Try to limit consumption of all highly processed carbohydrates. They play havoc with blood-glucose levels, which can impact on your immune system. ‘Stimulants like coffee and cigarettes also affect immunity negatively,’ says Kaye, adding that convenience foods can be high in bacteria too, so they’re best avoided if you already have a compromised immune system.

and bacteria. Some research has shown that high psychological stress (such as from the stigma attached to being HIV-positive) is associated with low counts of CD4 (a type of white blood cell that plays an important part in the immune system). So, if you are HIV-positive, keeping stress levels down is vital.’ Everyone can learn to reduce their stress levels. Relaxation isn’t just about peace of mind or enjoying a hobby, it’s a process that decreases the wear and tear on your mind and body from the challenges and hassles of daily life. Autogenic relaxation is one of the most effective relaxation techniques.

It usually involves imagining a peaceful place and then focusing on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations such as relaxing each arm or leg, one by one. Meditation, yoga, t’ai chi, listening to music and massage are very effective aids to help you manage stress. Setting aside a few minutes each day for your relaxation technique will have long-term health benefits and help you experience a greater sense of calm and wellbeing. If you think you may be suffering from depression, consult your doctor or therapist.

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

✔Get moving

emotionalwellbeing

overcoming

health fears overcome We look at the most common health-related fears and how can you farrell these fears in order to live a happier – and healthier – life. By melanie

f you’re constantly worrying about your health but you’re too afraid to see your doctor, you’re probably nursing some unhealthy anxiety. Sure, a certain amount of fear is good for you; it’s what gets you to your annual check-up and ensures that you watch your diet and get enough exercise. But letting fear get the upper hand can be bad for your wellbeing. Rosemary Flynn, a clinical psychologist based at the Centre for Diabetes and Endocrinology in Johannesburg, explains: ‘A certain amount of anxiety is not harmful. All people experience anxiety on a daily basis. This makes them take action, for example, when they become aware of a possible health problem. However, when the anxiety exceeds the person’s ability to cope with problems, they may become distressed and unable to function well. Health fears are only a problem when they interfere with your ability to deal with the issue you are facing.’ Carla had some serious concerns that stopped her from seeking medical advice. The overweight 44-year-old had been having chest 48

pains for months and because there was a history of heart disease in the family, she was terrified that she was about to have a heart attack. After enduring months of discomfort she finally went to see her general practitioner. He diagnosed her with cholecystitis, an inflammation of the gallbladder, and prescribed a course of antibiotics. ‘I started to feel better almost immediately,’ says Carla, ‘and I realised that if I’d only seen my doctor sooner, I could have spared myself months of pain and anxiety. And now that I know that this condition is more common in middle-aged, overweight women, I’ve decided to do something about my weight. I’m not going to suffer in silence again if I start having worrying symptoms.’ Andrew Carlyle, a clinical psychologist from Cape Town, says, ‘In this age of information and consumer rights we are more informed than ever about health matters, so any well-informed person is going to feel concerned about their health. Of course, a little bit of information can be more hazardous than none at all, and often we begin to self-diagnose when we aren’t

equipped to do this.’ In addition, he says, there is the general problem of living in a constant state of fear or anxiety. ‘The long-term effect of living under sustained anxiety or fear is that your immune system becomes stressed and if this happens it can become weakened, making you vulnerable to infections.’

So where does this anxiety come from? Is there a reason why some people develop health fears while others seem to cope more easily? Carlyle says there are probably a number of contributing factors, including previous threatening health

Is there a reason why some people develop health fears while others seem to cope more easily? experiences, and a need to feel in control. ‘An unpleasant medical experience as a child may lead to anxiety around doctors as an adult,’ says Carlyle. ‘Medical problems may

cause someone to feel as if a doctor is in control of their wellbeing. This can be a scary experience, especially for someone who has a strong desire to control what’s going on around them.’ 49

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

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Why do we develop health fears?

emotionalwellbeing

those annual check-ups at the doctor, dentist and dermatologist are definitely worth sticking to ‘Fears can be divided into rational and irrational fears,’ says Flynn. ‘Rational fears can arise when there is a history of a particular health problem and the person fears that the condition will return or worsen, particularly if the course of the problem was very difficult, such as cancer and cancer treatment, or fear of complications of diabetes, especially when the person has already developed one of the complications.’ However, she adds that dealing with rational fears and resolving the fear (with help, if necessary) has a good success rate. ‘Irrational fears are much more difficult to deal with. Irrational fears can range from mild to phobic – so intense it causes people to quit functioning rationally and normally,’ says Flynn. ‘Helping someone to overcome irrational fears is a complicated business and is different for every individual. Psychotherapy is essential, and medication can enable the patient to work through their problems when they are unable to talk about them effectively.’

HIV tests can cause high levels of anxiety, but it’s always better to know your status: if it’s negative, you can ensure it stays that way; if it’s positive, your healthcare professional will take steps to help you manage it. Flynn says, ‘Many people don’t want to go for HIV testing in case it’s positive. They must be educated, supported and allowed to work through their fears before the test.’ Counselling before and after HIV tests is an important part of standard testing procedure. Bankmed’s Special Care HIV/Aids Programme is dedicated to serving the needs of members diagnosed with HIV/Aids. For more information, phone 0861-888-300 or email hiv@bankmed.co.za.

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Tough tests

When it comes to lifestyle diseases, such as diabetes and heart and kidney disease, the experts agree that early diagnosis is best: it gives you a chance to get on the right medication to delay the progression of the disease. Making a doctor’s appointment every time you get a sore throat is probably overdoing it though, so try to aim for somewhere in the middle. Any inexplicable change in your body – for example you’ve lost weight but you haven’t been trying to or a mole that has changed shape – is worth getting checked out. And those annual check-ups at the doctor, dentist and dermatologist are definitely worth sticking to; they may feel like a drag – you feel absolutely fine, so what’s the point? – but regular screening means that if something is going wrong your doctor is likely to pick it up early; and that’s always a good thing.

Tips for facing your fears Andrew Carlyle has the following tips to help you to deal with health fears: ■ Seek information from reliable sources – the internet may provide medical facts but it is also full of myths, prejudices and opinions driven by hidden motives. ■ Maximise choice where possible e.g. ask the dentist to allow you to say when it is okay for him to give you an injection if you are scared of needles. ■ Use relaxation strategies. Mindfulness meditation and relaxation techniques are accepted as legitimate and effective methods of pain management and support for the immune system. ■ Ask questions and insist on communication with your practitioner.

■ Hypnosis is a very effective treatment for circumscribed fears. ■ Build a lifestyle and attitude aimed at a positive sense of health and wellbeing. Life coach Trisha Lord, says, ‘If we face what we are not facing, and inform ourselves with the facts, many times, to our enormous relief, reality is not as bad as we were afraid it might be. And even in the situations where reality

does contain what we feared (if we do have cancer or some other dread disease, for example), the fact that we are now facing the reality means that we have access to choosing what to do about it, leaving us much more empowered than when we are avoiding the whole issue.’ Lord says that when we are afraid of something, we need to break it down into bite-sized chunks, or baby steps, and with each step you find out what you need to know so that you can keep moving forward.

g When pregnancy feels frightenin For some women pregnancy is an anxious time. There’s a baby inside you that you can’t see or check on – all you’ve got to rely on is your doctor’s reassuring words. But pregnancy books tell you that you can harm the baby if you eat certain foods, come into contact with sick children or pick up something from your cat. And then there’s the delivery to worry about: what if it doesn’t go to plan? In most cases there really is nothing to worry about – with all the tests available today there’s very little

chance of a baby being born with a major defect without it being detected during the pregnancy. Try to relax and stay calm during your pregnancy: an antenatal yoga or exercise class can help you feel strong and positive about your body, and trust that it will do its job. Bankmed’s Baby-and-Me maternity programme informs and empowers all expectant moms (and dads). For more information, email babyandme@ bankmed.co.za or call 0800BANKMED (0800-226-5633).

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

Doctors know best

emotionalwellbeing

Times may be tough but there are certain things

that you simply can’t put a price on. By gisele pitot

Your health A healthy, balanced diet is one of the cornerstones of a healthy body. Your family’s health is your priority, so why spend precious cash on frozen, processed, or unhealthy foods just because they’re cheaper? Instead, spend your money on good quality, fresh produce. This doesn’t always mean spending more either – take time to shop around for good deals. Farmers’ markets are full of great bargains, as well as fresh, tasty foods. Not only will your family’s health benefit, but you’ll get the satisfaction of knowing your money is directly helping local farmers. Eat seasonally: not all vegetables and fruit grow throughout the year, so prices inflate as they become tougher to come by. If you eat what is plentifully available, you’ll get the cheapest prices and the best nutrition too. And remember, this investment in your health means you’re potentially saving yourself hundreds in doctors’ bills and medication because an unhealthy diet can supress your immune system. While you’re after the best health that money can buy, whether it’s simply the annual flu shot or a vital childhood vaccination, don’t scrimp. You may get away with a flu-free year, but serious illness can occur if your children aren’t protected against diseases like polio

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spend smart

ood prices are soaring, exchange rates yo-yo daily, and let’s not mention the fuel price or the ‘R-word’ – recession. The last few years have been financially tough and almost everyone has needed to tighten their belts. Your family may need to cut back, scrimp and save where they can, but there are some cases where it pays to pay. Forking out may hurt a little in the short term, but the long-term rewards of spending on some things are valuable. Learn the difference between frugal and plain ol’ cheap.

and rubella to name a few. In South Africa, most essential immunisations are administered for free at clinics. Additional vaccines or immunisations, for example the Hepatitis B vaccine or the cervical cancer (HPV) vaccine, should be discussed with your general practitioner. In most cases prevention is better – and more inexpensive – than cure.

month. Warren Buffet, one of the world’s richest men, advises young people to avoid credit cards altogether, but if you’re already in debt, try to clear it. It pays to be debt free. On that note, shop around for the best bank account to suit your needs. Most banks have a number of tailored options, depending on the way you spend and save. You can save a lot on bank charges – freeing up precious rands – if you have an account that suits your financial habits.

Pay yourself

Although not every pair in your cupboard needs to be top of the line, investing in good shoes – especially those that you wear often – is crucial. Children in particular need the correct sized shoes to ensure proper foot development, so replace their school and sports shoes as soon as they show signs of having outgrown them. Athletes – especially runners – are another group who need to be aware of the importance of investing in good training shoes and replacing them regularly. Foot problems may not be obvious but can be linked to sore knees, shin splints, and hip or lower back problems. By all means, hunt down bargain clothes at thrift stores and second-hand shops, but make sure your feet don’t pay the price.

In most cases prevention is better – and more inexpensive – than cure you can sock away is pretty critical, because even though you are strapped, times could get worse, and we each need to prepare for that.’ He encouraged employees to take advantage of offers their employers make to match contributions to medical schemes or retirement plans.

Master that card

King of your castle

All financial advisers agree: clearing your debt is the first step to real financial freedom. Even if you’re trying to cut back on spending, this is one area you cannot ignore. The interest accumulated on debt can be crippling, so be sure to chip away at credit card bills every

There are a few household things you’d struggle without – a washing machine and fridge, for example. When it comes to the non-negotiable appliances (be ruthless when deciding what these are), opt for something

nearer the top of the range since the rule is usually that you get what you pay for. You can bring costs down by going for a simpler model rather than a lower-end brand. What you spend initially you’ll gain in reliability and repair and maintenance costs. Don’t get the newest models out; rather let other consumers try them out first. Read reviews and reports online and see what models seem to bring the most satisfaction.

Knowledge is power It’s all good and well getting financial tips off the internet, even reading financial books, but if you’re serious about making your money work for you, pay for professional advice. Significant financial moves, like buying property, need the expert knowledge of someone in the know. Eric Tyson, author of Personal Finance for Dummies (John Wiley & Sons), comments on getting financial advice from the internet: ‘One of the things that troubles me is that some people gravitate toward free information on the internet, and if you’re making an important decision it’s worth paying some money to get quality expert advice. But people do it because they are cheap. You get what you pay for.’ 53

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

Walk the talk

Economic instability is exactly that – unstable and unpredictable. Financial experts recommend setting up an ‘emergency fund’ – basically a savings account that you contribute to each month. Carl George, CEO of American accounting firm Clifton Gunderson, recently said in an interview: ‘Anything

Bankmedinfo

ave you ever wondered exactly how medication is priced – or what the most afforable option for your medication needs might be? The reality is that many South Africans rely on regular chronic medications – for conditions ranging from diabetes to hypertension and HIV to depression – to ensure their ongoing wellbeing, so it stands to reason that medicine pricing needs to be very carefully regulated on all levels. There are two important concepts for you, as the consumer, to understand when it comes to medicine pricing:

Price of the medicine to the patient

{

Dispensing Fee

This is a maximum fee and dispensers may offer medicines at a dispensed fee lower than the regulated maximum

Single Exit Price

Medicine must be bought from the wholesaler at this price, no more and no less

PHARMACY DISPENSING FEES

Single Exit Price (SEP) can be thought of as the price at which the pharmacy buys medicines from the wholesaler. This price is government-regulated and a medicine may not be sold by a wholesaler at more than the SEP. However, government does allow for an annual increase in SEP.

On 19 November 2010, the Department of Health published regulations which substantially increased the maximum dispensing fee allowed to be charged. MediKredit approached pharmacies on behalf of Bankmed and has negotiated preferred medicine dispensing fees, substantially below the maximum fee. Pharmacies agreeing to participate in providing these preferred dispensing fees make up the Bankmed Pharmacy Network (BPN).

AGREED DISPENSING RATE

The dispensing fee is added onto the SEP described above and is the professional fee that dispensers of medicine (for example, a pharmacist or doctor) may charge for their services. Like the SEP, the maximum dispensing fee is also government regulated; however, dispensers of medicine may offer to sell medicines at less than the regulated maximum dispensing fee. 54

prices for medical scheme members

There are three different types of pharmacy groups: courier (postal) pharmacies, corporate pharmacies (groups like Clicks, Dischem, MediRite, Pick n Pay) and independently owned pharmacies. The BPN has been established because courier pharmacies are able to offer dispensing fees lower than corporate

pharmacies who in turn offer lower dispensing fees than independent pharmacies. Bankmed negotiated pharmacy dispensing fee rates: 1. Courier pharmacies Single Exit Price + a dispensing fee of 29.64% to a maximum of R29.64 (including VAT) 2. Corporate pharmacies Single Exit Price + a dispensing fee of 33.06% to a maximum of R33.06 (including VAT) 3. Independent pharmacies Single Exit price + a dispensing fee of 36% to a maximum of R59.40 (including VAT) Dispensing fee rates for non-pharmacists (e.g. dispensing doctors) ■ Where the Single Exit Price (legislated wholesale price) ranges from R0 to R78, a dispensing fee of 34.20% (including VAT) may be applied to the final medicine cost. ■ Where the Single Exit Price (legislated wholesale price) is greater

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Money and medicine

A guide to understandin pharmacy medicine

than R78, a dispensing fee of R26.68 (including VAT) may be applied to the final medicine cost. Considerations: The establishment of a BPN is not an attempt to channel you away from your regular pharmacy. To this end, the BPN has been offered to all pharmacies.

The scheme will pay for the cost of the medicines you require from any pharmacy belonging to the BPN, subject to the co-payments and plan.

The choice of which pharmacy to visit is yours.

Even if you purchased medicine from a Bankmed network pharmacy, certain co-payments may still apply. Such co-payments are generally driven by the benefit design of the scheme and are aimed at stretching your healthcare benefit and controlling the scheme’s overall budget for medicines. The following information is aimed at assisting medical scheme members to understand co-payments and to be aware of the options open to them:

An ‘overcharge’ occurs when the pharmacy charges more than the scheme agreed rate. If the pharmacy in question is a BPN pharmacy, members should query such an overcharge with the pharmacy or report it to the scheme by phoning the Bankmed customer call centre on 0800-BANKMED (0800-226-5633) or emailing enquiries@bankmed.co.za.

Maximum Medical Aid Payment (MMAP®) surcharge is implemented when the pharmacy

dispenses a medicine for which there is a suitable generic alternative medication available. By law, pharmacists are required to offer a generic medication where available.

Scheme Benefit Surcharge: some schemes apply a surcharge to certain benefits, for example, the member may be required to pay 25 percent of any medicine purchased when it is outside of the network for the Traditional Plan.

Benefits Exceeded Surcharge is applied where the benefit has been exhausted and all or some of the

cost of the prescription will be the member’s responsibility.

Early Refill Surcharge is imposed when a member refills a prescription too early and a portion of the cost of the prescription then becomes the member’s responsibility. Return to the pharmacy at a later date to collect the prescription to avoid incurring this surcharge. This surcharge ensures that the scheme pays for 12 refills of chronic medication each year, a measure necessary to ensure that all members benefit equally from the available funds. 55

Bankmed Bounce Your World of Wellbeing Autumn/Winter 2011

CO-PAYMENTS

healthyliving

The building blocks of

healthy eating Are mealtimes a constant battle in your home? Here’s how to get kids to eat healthily – and enjoy it! by joanne lillie that cause these “lifestyle diseases” actually begin in childhood,’ says Cape Town dietitian Nasreen Jaffer, who has a special interest in paediatric nutrition and chronic diseases of lifestyle.

Developing good habits

t’s reported that 10 percent of South African children under the age of nine are overweight, while four percent are obese. According to the World Health Organization (WHO), 70 percent of overweight children become overweight adults. The time for intervention is not when your kids have already developed tough-to-kick unhealthy eating habits, but now. ‘The foundations of good health are laid in the first years of life. It is in these years that you can help set your child on the path to a life free of illnesses like heart disease, high blood pressure, certain cancers, stroke and diabetes. While these illnesses rarely strike before midlife, the processes 56

You can help your young children learn good eating habits by providing ‘flexibility within structure’, says Jaffer. ■ Take responsibility for offering healthy food choices, while giving your child the responsibility for deciding how much to eat. Children are born with the ability to regulate their food intake to meet growth and energy needs without overeating. This ability can be weakened if parents attempt to too-tightly control what, when, and how much a child eats. ■ Offer three meals and two snacks daily. Portion sizes should be small; experts recommend that toddlers be offered one tablespoon of each food for every year of age, with more according to appetite. ■ Follow a regular meal schedule. In addition to meeting nutrient needs,

this is important for developing social skills. Whenever possible, sit down to eat with your children and eat without distractions – this means switching off the TV. This will allow children to concentrate on the food as well as to relax and communicate. ■ Pace yourself and eat slowly. Children don’t like to be rushed. ■ Remember to make food fun. Learning about food is a valuable activity, so encourage your children to spend time with you and even help while you’re cooking. ■ Try not to give the impression that dessert is the best part of the meal. The relationship between food and reward does not have to be sweetbased. Dessert should not be a part of every meal and, when you do have dessert, opt for healthier options like fruit salad or a small serving of sorbet.

■ Set a good example. ‘I think it’s impossible to teach your children to eat healthily if you don’t,’ cautions president of the Dietetic Association of South Africa, René Smalberger. ‘Too many parents take a “do as I say and not as I do” attitude,’ she says.

Variety is key If you serve the same things every day, boredom will set in and children will not learn to enjoy their food. Offer a range of different tastes, colours, temperatures, and textures, and a mix of favourites as well as unfamiliar foods. A variety of foods is also more

likely to fulfil your family’s nutritional needs. Don’t centre the diet on a single food; this can lead to nutritional imbalances, especially in children. Rather aim to get all five major food groups incorporated into the daily diet: 1. dairy: milk, yoghurt, and cheese 2. proteiN: meat, poultry, fish, eggs, and legumes 3. vegetables 4. fruit 5. carbohydrates: cereal, wholegrains, bread, pasta and rice. And remember that new foods need to be offered about eight to 10 times before they are accepted, says Jaffer.

Read food labels A lot of responsibility for the childhood obesity epidemic rests with baby food manufacturers, says Dr Allan Puterman, a paediatrician in private practice. ‘You see custard, cream, honey and sugars in foods made for six-month-olds. You wouldn’t make these things in your own home, but your defenses drop when they come packaged with a reputable label on them.’ These foods make children only want to eat sweet things and are packed with unnecessary kilojoules, says Dr Puterman. Be aware of what’s in pre-packaged foods by scrutinising labels before you buy them. 57

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

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THE time for intervention is not when your kids have already developed toughto-kick unhealthy eating habits, but now

healthyliving

A study published in the Journal of the American Heart Association, found that children who barely ate vegetables and fruit were more likely to have stiffened arteries in adulthood. Arterial stiffness is an underlying factor in developing heart disease. Encourage your children to eat more fruit and veggies by making shopping fun: visit your local farmers’ market together on weekends and show your kids how to choose the best fresh produce. Better yet, grow your own. Give a few window pots or an outdoor garden patch to your children and let them try their hand at planting herbs, or easy-to-grow lettuces, strawberries and tomatoes. Children love experimenting in the kitchen too, so early involvement in preparing wholesome meals can establish healthy patterns for life.

Changes in eating patterns ‘During early childhood, appetites and eating habits change. Growth slows after the first birthday, and appetites tend to decrease. These changes, combined with significant advances in cognitive and motor skills, can lead to unpredictable food intake,’ explains Jaffer. Toddlers and small children are frequently more interested in playing

healthier treat ideas ‘Common childhood favourites like chocolates, ice creams and crisps can still be part of a healthy diet, but in moderation – not more than once or twice a week, and limited to small portions,’ says René Smalberger. ‘Teach children that treats are occasional indulgences, not to be had every day. They’ll enjoy them more this way, and the treats won’t harm their health. Too many treats may mean they won’t be hungry enough to eat healthy food,’ she says. The better options for tasty treats for children include: ■ nuts ■ biltong

than eating. Eager to demonstrate newly acquired language and motor skills, children can seem distracted at mealtimes. The amount of food your child ingests may vary from a lot on one day to a little the next. This is normal, so don’t worry! Other children develop fads, such as eating only jam sandwiches, which can be difficult for parents as they battle to make their child’s diet more varied. Try to keep things in perspective though. If your child is happy and healthy, don’t stress too much about their eating habits. On the other hand, if they are not growing or are often unwell, you should seek the help of your general practitioner or a dietitian.

‘My child won’t eat!’ Don’t panic! Children won’t voluntarily starve themselves. Remember, toddlers gain weight at the rate of only around two kilograms a year, so it’s not all that surprising that they may not eat three 58

■ fruit smoothies, drinking yoghurt, or flavoured milk ■ dried fruit ■ fresh fruit and yoghurt ■ popcorn (go easy on the salt) ■ an English muffin with peanut butter, banana and honey ■ pancakes filled with fruit and a sprinkle of cinnamon sugar

large meals per day. Try these tips to avoid a battle of wills: ■ Ensure that your child isn’t filling up on juice before meals. This can dull the appetite, and leave little room for more nourishing items. Rather offer water when your child is thirsty before meals. ■ Serve small, balanced portions but don’t expect your child to eat all of each food served. ■ Try serving raw vegetables, as many children prefer them to cooked veggies. ■ Don’t provide an alternative if your child refuses what has been placed before them. If your child isn’t hungry, they will probably be ready to eat when it’s time for the next meal or snack. ■ Thirty minutes is time enough for a meal. Even if your child has not eaten much, end the meal without too much fuss, suggests Jaffer. ■ Don’t use dessert as a reward for eating. If dessert is part of the planned meal, don’t insist your child clean the plate first. Research has shown that using persuasion or manipulation to get children to eat often has the opposite effect, and the child may actually eat less than if left alone.

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Don’t forget the greens

Bankmedinfo

SA kids score C- for health I

n 2007, the Healthy Active Kids SA Report Card showed that the nation’s children scored a C- for health. In 2010, a new report card was compiled to assess whether there had been a change in the state of kids’ health since then. For this report card, the panel was expanded to include important partners from the Health Sciences Research Council, the Medical Research Council, several tertiary academic institutions and health-related non-governmental organisations, along with the private sector. They examined the best and most recent peer-reviewed evidence concerning healthy eating, physical activity, tobacco and alcohol use in children and adolescents in South Africa. Vitality, brought to you by Bankmed, sponsored the Report Card as part of our commitment to help improve the health of South African children.

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2010 Healthy Active Kids SA Report Card results Physical activity ■ There has been a decline in physical activity amongst our youth. The 2007 report showed that 45 percent of teens were doing enough physical activity to be considered health-enhancing. This decreased to 43 percent in 2010.

■ Less than a third of our youth reported doing any moderate activity and nearly 42 percent did little or no physical activity on a weekly basis. Overweight and obesity ■ There has been an increase in the number of overweight and obese children. The findings showed an increase

30 percent of those interviewed consumed fast food between two and three times a week. ■ There is no indication that tuck-shop intake or food choices have changed in kids since 2007. Smoking ■ Prevalence of smoking amongst adolescents has remained constant since the last report card. Nearly 30 percent of teens surveyed reported having ever smoked, with one in five admitting to being current smokers. This is well above the global prevalence for children and youth. At this stage, South African children’s overall mark for health remains at C-.

Improving the state of children’s health

from 17 percent to 20 percent for being overweight and four percent to five percent for obesity. Screen time ■ This has increased by four percent, with nearly one in three South African adolescents watching more than three hours of TV daily. Increased screen time is linked to overweight and obesity. Unhealthy eating ■ There has been no improvement in the score for unhealthy eating. ■ A recent survey showed that nearly

Although these trends are concerning, an increasing number of interventions are being implemented to improve children’s health in South Africa. One such intervention is the Vitality Schools Programme, which aims to promote healthy living to learners, teachers, coaches and the wider community. We believe these initiatives will help to develop a generation of healthier, more active South Africans; however, it will require the efforts of all community members for this to happen. You can contribute to the movement these initiatives have begun, by instilling a passion for living healthily in your children. After all, it is ideal to set healthy lifestyle habits early on in a child’s life and the best place for this to start is at home. 59

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

ll It’s clear that our kids sti rn have a great deal to lea about healthy living

healthyliving

foodbytes

From Rooibos cappuccinos to tasty new baby cereals, here’s a roundup of what’s new and interesting in the world of food. By Candice Verwey

for the fun of it Funk up your baking experience with these gorgeous, modern spatulas. Ideal gifts for any cooking enthusiast, these high-specification spatulas are particularly suitable for use on non-stick cookware as they will not scratch surfaces and are heat resistant to 260°C. Plus, they look so darn cool. For more information, visit www.yuppiechef.co.za. We are giving away 10 Kitchen Craft Heat Funky Spatulas valued at R170 each. To stand in line to win one, SMS the words Bankmed/Yuppiechef, with your full name, physical address and daytime phone number to 34509 by 30 June 2011.

a natural glow

Worried about losing that golden summer glow as the weather turns cold? Well, you don’t have to! Believe it or not, certain foods can actually help you maintain your summer blush. The antioxidant compounds, called carotenoids, in yellow, orange and red fruits and vegetables promote a healthy glow similar to that of a light tan when eaten in adequate amounts. And the upside is that carotenoids provide an excellent boost for immunity too, meaning you’re less likely to come down with a winter cold or flu. So load up on oranges, tomatoes, carrots and red, yellow and orange bell peppers for skin that maintains its glow all year round.

roasted tomato soup Ingredients: • 5 large tomatoes, cut into thick slices • 1 onion, cut into thick slices • ½ jalapeño, cut in half lengthwise and seeded • 2 bell peppers, seeded and cut into quarters • olive oil • freshly ground black pepper • 2 cups vegetable stock • ¼ tsp smoked paprika • ½ tsp garlic powder

• salt (to taste) • ¼ cup grated

Parmesan cheese (plus additional cheese for garnishing) • a few dollops of heavy cream or crème fraîche (optional) METHOD: 1. Preheat the oven to 190°C. Arrange all the veggies on a baking tray, drizzle with olive oil and roast for 20 minutes.

2. Place the roasted vegetables with all the other ingredients in a blender and blend to a smooth purée. 3. Taste and adjust the seasoning if you need to. Pour into a pot and heat to serve. 4. Garnish with additional Parmesan cheese and a twist of pepper. Serve hot with crusty bread. (Recipe sourced from www. steamykitchen.com)

books

Give your baby a treat with Nestlé Cerelac’s four new baby cereal flavours. The strawberry and orange flavours are both perfect for taste exploration and are suitable for babies over seven months. And they haven’t forgotten the need for veggies in the diet either. The carrot-spinach and mixed vegetables flavours contain vegetable crunchers, which are not only yummy, but important when adding textures to your baby’s diet. These are suitable for babies over nine months. Cerelac contains real fruit and veggies and no artificial flavours or colourants, so these cereals are as wholesome and nutritious as they are tasty.

food tip

Nothing puts a damper on a lovely meal quite like knowing that afterwards you’ll be scrubbing, scraping and swearing to clean burnt-on food off the bottom of the pan. Next time, put some chopped onion in the burnt container and pour boiling water over it. Leave for five minutes before cleaning, and you won’t need nearly as much elbow grease to restore it to its former glory.

look out for...

Laager Rooibos Cappuccino. If you enjoy Rooibos cappuccinos at coffee shops then you’ll be happy to hear that you can now enjoy them in the comfort of your own home too. Laager Rooibos Cappuccino is available in packs of 10 sachets – choose from the sweetened or unsweetened variety – from leading retailers, and can be made in one easy step: just add hot water! Rooibos is known to have many health benefits; it’s a great stress buster, calms nerves, eases stomach cramps and is said to have numerous anti-ageing properties too. Plus, it’s the perfect way to warm up from the inside when the winter chill sets in.

Home Bake Eric Lanlard (Mitchell Beazley) R320 This gorgeous book shows you how to create cakes, pastries, and puddings to fill your kitchen with the aroma of baking. From Genoise sponge and light fruitcake bread soufflé, to favourites like sticky toffee pudding and blueberry cheesecake, your sweet tooth will be satisfied. Transform your home into a pâtisserie with a little help from master pâtissier Eric Lanlard. We are giving away five copies of Home Bake. To stand in line to win, SMS the words Bankmed/ Home Bake, with your full name, postal address and daytime phone number to 34509 by 30 June 2011.

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

www.realage.com, www.steamykitchen.com, www.fatfreekitchen.com IMAGEs: shutterstock, bettina reddell, SUPPLIED

New on shelves

Tastes of Africa Justice Kamanga (Random House Struik) R230 In Tastes of Africa, Kamanga explores African fusion cuisine, revealing a subtle blend of flavours, colours and aromas as tantalising as the lands they come from. With dishes like Moroccan chermoula fish and ostrich steaks with gooseberry sauce, and desserts ranging from mango ice cream with strawberry sauce to a luscious carrot pudding, this recipe book will bring your kitchen to life with African flavours. We are giving away five copies of Tastes of Africa. To stand in line to win, SMS the words Bankmed/Tastes of Africa, with your full name, postal address and daytime phone number to 34509 by 30 June 2011.

healthyliving

Apart from being versatile, delicious and a convenient snack food, nuts and seeds also offer fantastic health benefits. By robyn maclarty

veryone has their favourite, whether it’s the everyday almond, the petite pine nut, or the tough-to-crack Brazil. Or maybe you’re mad for macadamia nuts, crazy about cashews or simply a fan of the ever-popular peanut (which, interestingly, is actually a type of legume). Whatever your preference, it’s good to know that nuts and seeds are some of the healthiest, most nutritious foods around. In fact, studies are increasingly suggesting that people who consume them regularly are

less likely to suffer from coronary heart disease. Scientists from Rovira i Virgili University in Catalonia, Spain, found that eating a small handful of nuts a day for a year – along with a Mediterranean diet rich in fruit, vegetables and fish – may help slow or reverse a collection of risk factors for heart disease.

In a nutshell They may be small, but these tasty little nuggets pack a nutritional punch. ‘Nuts and seeds are one of the best plant sources of protein,’ says Durbanbased registered

dietitian, Genevieve Jardine. ‘Nuts are also high in plant sterol – a substance that can help lower your cholesterol – and healthy fats, such as monounsaturated and polyunsaturated fats. Their high fibre, antioxidant and “good fat” content may make nuts beneficial for cardiovascular health. Seeds (such as pumpkin seeds, sesame and flaxseeds) have not been formally studied but, because they are nutritionally very similar to nuts, may have the same heart health benefits.’ Nuts are also a source of l-arginine, a substance that can help improve the health of your artery walls by making them more flexible and less prone to clots that can block blood flow.

IMAGEs: shutterstock

Go nuts E

Do your nut Is it possible to get too much of a thing? ‘Obviously you should avoid nuts if you are allergic to them,’ says Jardine, ‘but otherwise there is no real risk to eating nuts and seeds. Avoid sugar-coated or salted nuts as too much sugar and salt is counterproductive to a heart-healthy diet.’ Ideally, you should use nuts and seeds as a substitute for saturated fats, such as those found in meat, eggs and dairy products. ‘Nuts and seeds are plant-based and so don’t contain cholesterol,’ says Seedat, ‘But they are high in energy, so eating them in excess can lead to weight gain.’ One portion – a small handful of nuts or one tablespoon of seeds – a day is plenty. Bear in mind that eating nuts alone without also cutting back on saturated fats found in many dairy and meat products won’t do your heart any good. Nuts and seeds are as versatile as they are delicious, which alone makes them worth including in your everyday diet. We’ve got three recipes to get you started.

Almond Cake Ingredients 1 ½ cups whole almonds, toasted 4 large eggs, at room temperature, separated ½ cup honey 1 tsp vanilla essence ½ tsp bicarbonate of soda ½ tsp salt Topping: 2 tbsp honey ¼ cup sliced almonds, toasted

Method 1. Preheat the oven to 180°C. Coat a loose-bottomed cake pan with low-fat cooking spray and line the bottom with baking paper. 2. Blitz the whole almonds in a food processor or blender until finely ground. Beat all four egg yolks, the honey, vanilla, bicarbonate of soda and salt in a large mixing bowl with an electric mixer on medium speed until well combined. Add the ground almonds to the mixture and beat on low until combined. 3. Beat the egg whites in another large bowl with the electric mixer

(use clean beaters on a handheld mixer or the whisk attachment on a stand mixer) on medium speed until very foamy, white and doubled in volume, but not quite stiff enough to hold peaks. Using a spatula, gently fold the egg whites into the nut mixture until just combined. Scrape the batter into the prepared pan. 4. Bake the cake until golden brown, about 25 to 30 minutes. Insert a skewer into the centre – if it comes out clean, the cake is ready to be taken out of the oven. Allow to cool in the pan for 10 minutes. Run a knife around the edge of the pan and gently remove the side ring, then allow the cake to cool completely. 5. Remove the cake from the pan bottom by gently sliding a big spatula between the cake and the paper, then transfer to a serving platter. To serve, drizzle the top with honey and sprinkle with sliced almonds.

Nutritional analysis per slice ■ Energy: 980kJ ■ Protein: 8g ■ Total fat: 14g ■ Carbohydrate: 22g ■ Fibre: 3g

Almond cake

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

The most nutritious nuts include walnuts, almonds, cashews and pecans, while in the seed family they are hemp, sunflower, sesame, pumpkin and flax. But according to Cape Town-based registered dietitian, Dianne Ivison, all raw forms of nuts and seeds are a healthy choice. ‘Walnuts are higher in polyunsaturated fats including omega 3, whereas almonds contain more calcium and monounsaturated fats. Seeds, such as flaxseeds, if crushed, are also a good source of omega 3 – something which is lacking in most of our diets,’ she says. Ayesha Seedat, a registered dietitian with the Heart and Stroke Foundation SA (HSFSA), adds that if you’re getting a good variety of nuts and seeds in your diet, you needn’t worry too much about which kind they are. ‘The proportion of healthy fats in different types of nuts and seeds varies, so by choosing a variety you ensure that you get all the heart health benefits associated with these foods.’

healthyliving

nut so Good

Mint and Pistachio Pesto (makes about ⅔ cup) Ingredients 1 ½ cups fresh mint leaves ⅓ cup shelled pistachios 2 cloves garlic, peeled and crushed 2 tbsp extra-virgin olive oil 2 tbsp lemon juice 2 tbsp low-fat plain yoghurt ⅛ tsp salt

Method

Waldorf Salad (makes 8 side servings) Ingredients ¼ cup low-fat mayonnaise ¼ cup low-fat plain yoghurt 2 tsp honey 1 tsp lemon juice 3 apples, peeled, cored and chopped 1 cup thinly sliced celery ⅓ cup walnuts, chopped ⅓ cup raisins (optional)

Method 1. Add the mayonnaise, yoghurt, honey and lemon juice to a serving bowl and whisk well to blend. 2. Add the apple pieces, celery, walnuts and raisins (if desired), and toss to coat in the dressing. Cover and refrigerate until ready to serve.

Nutritional analysis per serving ■ Energy: 380kJ ■ Protein: 2g ■ Total fat: 4g ■ Carbohydrate: 11g ■ Fibre: 1.3g 64

1. Blitz the mint, pistachios and garlic in a food processor until finely chopped. Then, with the processor still running, gradually add the oil, lemon juice and yoghurt through the feed tubes until the mixture forms a paste. If using unsalted pistachios, add salt, if desired. Dollop over grilled salmon, lamb chops, pea or butternut soup, or use to liven up sandwiches.

Nutritional analysis per serving ■ Energy: 230kJ ■ Protein: 1g ■ Total fat: 5g ■ Carbohydrate: 0g ■ Fibre: 1g

Mint and pistachio pesto IMAGEs: shutterstock

Waldorf salad

‘Nut allergies are on the increase, and can develop when you are a child, or suddenly out of the blue in adults,’ says dietitian, Dianne Ivison. ‘Those affected need to be sure to avoid nuts as reactions can be severe.’ Symptoms of an anaphylactic reaction include swelling, shortness of breath, cramps, diarrhoea and vomiting. ‘Sesame seed allergies used to be rare, but are also on the rise,’ Ivison adds. Tree nut allergy is one of the most common food allergies. Like peanuts, tree nuts (almond, Brazil, cashew, chestnut, hazel, macadamia, pecan, pine, pistachio and walnut) tend to cause severe reactions, even if the allergy sufferer is exposed to tiny amounts. Tree nut proteins can even be found in less obvious foods such as coffee and some processed products. If you think you are having an allergic reaction, consult your GP immediately. A skin test and blood test can confirm an allergic reaction.

40273/E

Now I can hear the difference between an African Hoopoe and a Crested Barbet Susan Tompson Bird Lover

Phonak’s unique SoundRecover ® enables you to hear high frequencies you were never able to hear before - a world breakthrough and unique to Phonak. It enables wearers once again to enjoy the sounds of life – birds singing, conversations in a restaurant, children laughing, music and the whisper of a loved one. SoundRecover ® enables high-fidelity sound quality that makes listening effortless and completely natural. So it’s no wonder that 80% of wearers list it as the best feature on their hearing aid. And it comes as no surprise that Phonak is one of the only companies that will guarantee your satisfaction or we will gladly refund your money*. Call 0861-10-20-30 for more information or an appointment and get connected automatically to your nearest hearing professional. *30 Day money back guarantee. Terms and conditions apply.

Phonak is available from:

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www.phonak.co.za

downtime

reviews

books The Feel Good Factor

Patrick Holford (Little, Brown) R220 Want to know the nutritional secrets to beating bad moods and lack of motivation? Then you’ll be happy to hear that renowned nutrition expert, Patrick Holford, has authored another book. The Feel Good Factor covers lifestyle and life management techniques, including which foods to eat, and which to avoid, for improved mood and greater wellbeing. It is supported by substantial research, including analyses relating to mood and diet taken from Holford’s 100% Health survey, completed by over 55 000 people. Readers acquainted with Holford’s work will appreciate his enthusiastic and practical approach to improved health through sound nutrition. We are giving away three copies of The Feel Good Factor. To stand in line to win, SMS the words Bankmed/Feel Good, with your full name, postal address and daytime phone number to 34509 by 30 June 2011.

Tick Tock

James Patterson and Michael Ledwidge (Random House Struik) R215 If you enjoy a good thriller, this one’s for you. It begins when a bomb planted in one of New York’s busiest places is discovered before going off. Relief turns to terror when the police realise it’s just a warning of greater devastation to come, and they turn to Detective Michael Bennett in desperation. Bennett is forced to depart from his seaside holiday, leaving his children with their nanny while he picks up on the trail. Another horrifying crime leads Bennett to a shocking discovery that exposes the killer’s pattern – and the chilling enormity of his plan. We are giving away five copies of Tick Tock. To stand in line to win, SMS the words Bankmed/Tick Tock, with your full name, postal address and daytime phone number to 34509 by 30 June 2011.

Peter Ginn (Random House Struik) R75 Ever wanted to indulge in a spot of bird watching while on holiday, but don’t know a sparrow from a sunbird? Basic Bird ID is at hand to help, covering all aspects of bird watching and identification in southern Africa. Topics covered include size, shape, bill length and other physical features that provide clues to the birds’ lifestyle and identity, with full colour photographs and simple line drawings to accompany the text. This book is a must-have for any beginner bird enthusiast who feels daunted by the prospect of getting started with bird watching. Suitable for all ages. We are giving away five copies of Basic Bird ID. To stand in line to win, SMS the words Bankmed/Basic Bird, with your full name, postal address and daytime phone number to 34509 by 30 June 2011. 66

IMAGEs: SUPPLIED/SHUTTERSTOCK

Basic Bird ID

music

In Concert on Broadway

Number One Hits Tim McGraw

(Sony Music) Tim McGraw’s status as one of American music’s most enduring artists was solidified late last year when he was named country music’s number one touring act by Billboard magazine. This came around the same time as Tim released his fourth greatest hits album Number One Hits, which includes two new songs. McGraw’s impeccable career has seen him reach the top end of the charts time and time again, buoyed by his ability to connect with his audience and remain something of an everyman, while releasing multiplatinum albums and earning dozens of awards in the process. We are giving away five copies of Number One Hits. To stand in line to win one of the copies, SMS the words Bankmed/ McGraw, your full name, contact number and postal address to 34509 before 30 June 2011.

Harry Connick Jr. (Sony Music) After a critically acclaimed 15-day, sold-out run on Broadway, comes the release of the DVD and live CD, In Concert on Broadway. The show that had critics raving and fans cheering is now available to devotees of this extraordinary performer to keep. Harry Connick Jr. first made an impact on the music scene as a pianist, singer and bandleader, securing his place as a Renaissance man and versatile entertainer. Over the past two decades he has proven to be among the world’s most successful and multi-talented artists. We are giving away five copies of In Concert on Broadway. To stand in line to win one of the copies, SMS the words Bankmed/ Connick, your full name, contact number and postal address to 34509 before 30 June 2011.

As part of a one-stop shopping process, our pharmacies are conveniently located in most Hypermarkets and in selected Supermarkets. • Full range of ethical and generic medicines (for doctor’s scripts) • Wide range of self-medication products (no doctor’s scripts required) • Amazing range of vitamins and supplements • Primary care clinic staffed by a clinic sister • Preferred provider for most medical schemes • We charge up to 20% less than maximum legislated dispensing fee • Free deliveries to your home

Make every day a good health day.

AS A PICK ‘N PAY STAFF MEMBER PLEASE TRY AND SUPPORT THE PnP PHARMACIES AS MUCH AS POSSIBLE. IF YOU WORK AT SUPPORT OFFICE WE WILL DELIVER YOUR MEDICINE TO YOU.

Free deliveries to your home, most medical schemes online, chronic medication our speciality, accessible affordable healthcare.

Visit our website to locate a pharmacy closest to you

Water is precious. Please use wisely.

Help our planet. Please recycle.

Pharmacy www.pnp.co.za CUSTOMER CARE: TOLL FREE 080011 22 33 ALGTHS0259

puzzles

puzzles double crossword 2

CRYPTIC CLUES 6

8 9 10 11 13

1. It’s read with feeling (7) 2. Take a job over to break the monotony (7) 3. Disclose something about calf-meat? (6) 5. Nobody we know (8) 6. Don’t do this if concentration is required! (6) 7. It steadies a ship, by a fluke (6) 13. Not in form, apparently, but surpass the others (8) 14. It’s taken at one’s leisure (7) 15. Walk unsteadily and cause surprise (7) 16. Face-saving features of olden times (6) 17. Make straight for it (6) 19. Thought it will turn up in time (6)

4. As crude as secondhand vehicle (4-3) 8. Smoking jacket? (6) 9. All the bishops turn pale and cry! (7) 10. Flowers one gets out of bed (6) 11. It’s possibly not in a race (6) 12. Enduring advice on how to get old? (4-4) 18. Gets out of bed and makes one leave the house (5, 3) 20. Eat out (6) 21. Racehorses in the racket (6) 22. Turns up in icy surroundings but is well-liked (7) 23. The sun on one is a comfort (6) 24. Unavailing suggestion for economy (7)

DOWN

ACROSS

21 22

23 24

Check your answers on opposite page >

Quick Crossword answers also fit the large grid QUICK CLUES DOWN

4. 8. 9. 10. 11. 12. 18. 20. 21. 22. 23. 24.

1. 2. 3. 5. 6. 7. 13. 14. 15. 16. 17. 19.

Apparition (7) Apprehend (6) Under (7) Halter (6) Respect (6) Annoyance (8) Garment (8) Complete (6) Fruit (6) Luggage (7) Revolt (6) Began (7)

Prisoner (7) Excuse (7) Agree (6) Gifts (8) Originate (6) For preference (6) Entice (8) Of pottery (7) Unfamiliar (7) Untouched (6) Dally (6) Very sad (6)

Quick crossword answers

9 10 11 12

13 14

21 22

23 24

Across 4 Spectre 8 Arrest 9 Beneath 10 Tether 11 Esteem 12 Vexation 18 Vestment 20 Entire 21 Banana 22 Baggage 23 Rising 24 Started. Down 1 Captive 2 Pretext 3 Assent 5 Presents 6 Create 7 Rather 13 Inveigle 14 Ceramic 15 Strange 16 Intact 17 Linger 19 Tragic

ACROSS

Across: 4 Used-car 8 Reefer 9 Prelacy 10 Irises 11 Nation 12 Live-long 18 Turns out 20 Picnic 21 String 22 Popular 23 Solace; 24 Useless Down: 1 Braille 2 Relieve 3 Reveal 5 Stranger 6 Dilute 7 Anchor 13 Outclass 14 Holiday 15 Stagger 16 Visors 17 Uncurl 19 Notion

ÂŠ Central Press Features Ltd/www.knightfeatures.com

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

69 Cryptic crossword answers

solutions difficulty rating: SOLUTIONS TO PUZZLE 10,041

sudoku double crossword

SPOT THE DIFFERENCE 1. Colour of flower 2. Colour of man’s hat 3. Man’s shoes 4. Extra bush on horizon 5. Sun is smaller 6. Grain on left tree is missing 7. Bush next to left tree is smaller 8. Kangaroo missing its tail 9. Joey missing an arm 10. Flash missing from camera WORD FIND Solution: “Outer Space” JOIN THE DOTS

Answer: Daddy long legs

Join the dots from 1 to 34 to find out who can’t play limbo with the other insects.

Join the dots

solutions

Have some puzzling fun and tickle your mind with these brain-teasers

kidszone puzzles

find

the universe

Solution: 10 letters The words below can all be found in the puzzle. They may be spelled horizontally, vertically, backwards, forwards or diagonally. Be careful, some letters are used more than once. When you find a word, circle each letter. When all the words in the list have been found, the letters left over will spell the solution. Asteroid Clusters Comet Cosmic

Galaxy Meteor Milky Way Moons

Nebula Nova Orbit Planets

Can you find all 10 differences in this cartoon?

Satellite Solar Stars Sun

N E B U L A R O U T R Y N O V A A T D E O M A E R S L I C T E O S W S P O B O I T O S T Y R S R M L E N U A E K A O E L M S N T C N L T T E IMAGES: inpra

C O S M I C A I S T G A L A X Y E L M A S R E T S U L C P S

Check your Spot the Difference and Word Find answers on the opposite page

Bankmed Bounce your World of Wellbeing Autumn/Winter 2011

word

Bankmedcontacts

Bankmed cut-outand-keep numbers Important Bankmed contacts for when you need to get in touch Customer Services π Telephone (toll free) 0800-Bankmed (0800-226-5633) π Email enquiries@bankmed.co.za Pre-authorisation for hospitalisation, MRI/CT scans and radionucleotide scans π Telephone (toll free) 0800-Bankmed (0800-226-5633) π Fax 021-480-2744 π Email treatment@bankmed.co.za

Baby-AND-ME π 24-hour advisory hotline 0800-Bankbaby (0800-226-5229) π Fax 021-480-2744 π Email babyandme@bankmed.co.za Oncology Treatment Programme π Telephone (toll free) 0800-Bankmed (0800-226-5633) π Fax 021-480-2744 π Email treatment@bankmed.co.za

Medicine Advisory Programme (authorisation for chronic medicineS) π Telephone (toll free) 0800-Bankmed (0800-226-5633) π Fax 021-480-2736 π Email chronic@bankmed.co.za Special Care Programmes (Asthma, Diabetes, CVD and Depression) π Telephone (toll free) 0800-Bankmed (0800-226-5633) π Fax 021-480-2736 π Email specialcare@bankmed.co.za pensioner service π Telephone (toll free) 0800-Bankmed (0800-226-5633), then press ‘2’ π Email pensioners@bankmed.co.za HIV/AIDS Confidential Line π Call 0861-888-300 Discovery Vitality π Call 0860-110-833 Fraud Line π Call 0800-200-564 BaNKMED MAGAZINE π Email bounce@bankmed.co.za

IRELAND/DAVENPORT 66389

Asset Management

Industry leader in offshore investments. Industry leader in offshore investments. No, we’re not repeating ourselves. We just happen to have won this award twice. At Investec Asset Management, we’re always pushing the boundaries. Not only do we offer our worldwide clients an exceptional range of investment products, we do it with a passion for service excellence. We recently won the coveted “Offshore Management Company of the Year 2010” award at the Raging Bull 2011 Awards, and last year we were awarded as “Global Manager of the Year” in the Imbasa Yegolide Professional Excellence 2010 Survey. Reaffirming once again, that you can make a difference to your world of investment by partnering with the industry leader today. Contact your financial adviser, call us on 0860 555 700 or visit www.investecassetmanagement.com

Raging Bull 2011 Offshore Management Company of the Year

Imbasa Yegolide Awards for Professional Excellence 2010 Global Manager of the Year

Collective investment schemes in securities (unit trusts) are generally medium to long-term investments. The value of participatory interests (units) may go down as well as up and past performance is not necessarily a guide to the future. Fluctuations or movements in exchange rates may cause the value of underlying international investments to go up or down. Unit trusts are traded at ruling prices and can engage in borrowing and scrip lending. Forward pricing is used. A schedule of fees and charges and maximum commissions is available on request from the company/scheme. Commissions and incentives may be paid and if so, would be included in the overall costs. Investec Fund Managers SA Ltd is a member of the Association for Savings and Investments SA. The Raging Bull Award 2011 for Offshore Management Company of the Year is based on the best overall performance across unit trust sectors that consist of a suite of five or more non-rand-denominated funds with at least three years history for the overseas-domiciled management company. Investec Asset Management is an authorised financial services provider.

Just what the Doctor ordered...

NEW

Smokers Support

Super Acidophilus

• Specifically designed to help protect smokers from the damaging efects of free radicals caused by smoking • Provides potent anti-oxidants, combined with the relevant co-factors, to boost smokers’ immune systems and minimise lung tissue damage

• YEAST FREE intestinal flora • To assist those with candida/ thrush • For use after a course of antibiotics

Eyes Rx Plus • Specialised formulation for use by those with degenerative eye disorders including age related macular degeneration, retinitis pigmentosa, glaucoma and cataracts • Provides relevant carotenoids, phytonutrients and an extremely potent anti-oxidant combination

L-Lysine • Amino acid which assists in healing damaged cells • For prevention and treatment of cold sores / fever blisters • Ideal for use when one has sun blisters

L-Lysine Lip Cream • Assists in relieving cold sores, sun and fever blisters • Includes tea tree oil, lysine and zinc oxide • For effective relief use the tablets and lip cream in conjunction with each other

Available from selected pharmacies and health shops. www.fithealth.co.za queries@fithealth.co.za Tel: 011 886 2932 All Fithealth products are NAPPI coded.

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