Issue 15 | summer 2018
FIRST-AID
BE PREPARED FOR
YOUR GUIDE TO
Health Challenges
A Safe Summer
Burned out?
DENTAL CARE
for babies
30 DAYS OF HAPPINESS Holiday Challenge
TELL-TALE SIGNS ALL ABOUT
Weird Allergies
The abuse of
ADHD MEDICATION
www.intercare.co.za
6
contents
Issue 15 | summer 2018
Be personal 2 32
9
12
9
QUICK TIPS Be Prepared for Health Challenges
Interact 3
INTERCARE News & events
4
SNIPPETS Latest health news
30
RECIPE Coconut Prawns and Chicken Tikka
16
From the experts
CEO MESSAGE
Your body 18
follow on sociauls media!
18
HEALTH STRATEGY Weird Allergies DIAGNOSIS Babies Get Cavities Too!
24
FIRST AID A Safe Summer
27
TRAVELGROUND Top Hammock Hangouts
Your health 6
NEED TO KNOW ADHD Medication Abuse
12
HEALTH ADVICE Tell-Tale Signs of Burnout
20
KNOW IT ALL Your Mighty Mitochondria
INFOGRAPHIC 30 Days of Happiness Challenge
yo u. .. W e wa nt to hentsarandfrcusom to air their ers tom
24
30
ite all patie We would like to inv ing this magazine. us with input regard e vid views and pro will then be able remain relevant and In doing so, we can at healthcare gre a e eat “cr and to make a difference Please email us at er” on a daily basis. experience altogeth intercare.co.za ce@ en eri OR myexp info@intercare.co.za ideas and topics you with any suggestions, d about. rea would like to ORIAL ENQUIRIES ADVERTISING & EDIT ng: Health-B ytes Publishi health-b ytes.co.za 021 913 0504 | christa@ Grobler ista Chr or Publishing edit : Bernette Becker Design – Health-B ytes t | Printing BusinessPrin Proofing Albert Buhr
ADVERTISING: Language FREE copies of Bod y rcare are distributed at Inte tres. Medical and Dental Cen act cont se To advertise, plea ent. our advertising departm
CEO message
CEO
message
excellence to our patients, Intercare has created a home for over 1 000 healthcare professionals and other team members, as well as providing quality care to over one million patients every year. The Intercare Group’s unique model for the provision of a variety of healthcare services has seen the company’s network grow to 21 multidisciplinary medical and dental centres, 4 day hospitals, 4 sub-acute hospitals and 1 specialised hospital. Intercare is an example of what is possible when one is profoundly committed to change and willing to invest, collaborate and partner to make value-based healthcare a reality. The recent investment by Mediclinic will allow for a competitive advantage and enable us to deliver on our commitment to be leaders in health. This closer relationship with Mediclinic further enables us to offer an innovative, endto-end healthcare solution, with our patients’ best interests central to the process.
Intercare is a leading-edge integrated healthcare organisation that combines state-of-the-art facilities with best in class health professionals, all working together to unconditionally serve the ultimate beneficiaries, who can be none other than the patients who entrust us with their care. The ethos of Intercare is to care for people the Intercare way. We have a strong commitment and continuously strive to demonstrably live our values. These deeply rooted values include putting the patient first, excellence, compassion, innovation and integrity. With our vision to create a great healthcare experience altogether by providing consistent levels of service
The support of our patients is the foundation upon which Intercare operates, and we sincerely thank you for that. However, our achievements are only made possible by a comprehensive team effort and we would like to thank our healthcare professionals, team members and business associates for your dedication and the contributions that you’ve made. Let us reflect for a moment on the challenges which we are facing in our country, but also on the opportunities it brings about. Let us embrace a positive attitude and recognise the potential, rather than focus on the problems. Let us build the future on the good that has been done to ensure that tomorrow will be better than today. We wish you and your loved ones a blessed festive season and a new year filled with peace, joy and prosperity. Warmest regards, Dr Hendrik Hanekom Chief Executive – Intercare Group
NEWS AND EVENTS Th e G if t Of Si gh t
Eun ice Nie ma ndt rce l Nie ma ndt and We sth uiz en, Dr Ma vd rio Ma t, Toi du FLT R: Sr. Fri ed a
In line with the Intercare vision to create a great healthcare experience altogether, the group has embarked upon several corporate social investment projects throughout the year. Some worthy causes have been identified and outreaches to the less fortunate were held. The Gift of Sight was one of these projects. During eye care awareness week, Dr Marcel Niemandt (ophthalmologist) and his medical team performed 45 free cataract surgeries at the Intercare Hazeldean Day Hospital. This campaign, in partnership with the Good Morning Angels programme on Jacaranda 94.2, Caring Daisies, Operation Healing Hands and Right to Sight, changed the lives of so many people, who do not belong to a medical scheme and have to wait for months or years to be treated by government hospitals. It was a privilege to be part of this life-changing project.
page 03
snippets
tHhEAeLTlaHtNeEsWtS SUMMER FUN:
Be safe in the water! A SAFE WATER FUN GUIDE
WHILE WATER ACTIVITIES ARE ESSENTIAL TO SOUTH AFRICAN SUMMERS, POOR SUPERVISION CAN HAVE DEADLY CONSEQUENCES. South Africa enjoys better weather conditions than most of the world, so it is important for all children to attend swimming lessons from a young age. Parents and child-minders are encouraged to complete a basic life-support course on what to do during an emergency. • Be vigilant at all times around water. • Keep a watchful eye on children in and around water. • Never swim alone. • Always swim near lifeguards. • Make sure everyone in the family learns how to swim. • If you have a pool at home, lock the gate and cover it with a pool net. • Avoid alcohol in and around water.
• Make sure that you know how to perform CPR. • Make sure toddlers wear arm bands or life jackets. • Always wear a life jacket on a boat. • Always keep toddlers in the shallow end of the pool. • Discourage underwater breath-holding contests. • If you're at the beach, watch out for giant waves.
GET YOUR
colonoscopy About 1 in 3 adults between 50 and 75 years are not getting tested for colon cancer as recommended. If you’ve reached 50 or have a family history of colon cancer, talk to your doctor about scheduling a screening today.
TEST YOUR MEN'S HEALTH KNOWLEDGE
True or false? 1. Erectile dysfunction (ED) only affects older men. FALSE: 40% of men experience ED by age 40.
2. Prostate cancer is the deadliest cancer for men. FALSE: It’s the most common diagnosis (excluding non-melanoma skin cancers), but lung cancer kills more men. 3. Heart disease has nothing to do with genetics. MOSTLY TRUE: 90% of heart disease is lifestyle related. 4. You only get liver disease if you drink alcohol. FALSE: Toxins, viruses, and many other factors can cause liver disease. Source: alive.com
A WORKOUT
for your face?
Worried about the visual signs of aging? Research shows that facial exercises might help you look a little younger. A study published in JAMA Dermatology showed that women older than 40 who practised a specific series of exercises every day for eight weeks, then every other day for four weeks, looked about three years younger when evaluated by dermatologists. The idea is that strengthening facial muscles – like any muscles – makes them stronger and larger, for a face that appears rounder and less hollow and wrinkly. The study was small, and more research is needed, but feel free to pucker, smirk and stick your tongue out – Source: www.nytimes.com all in the name of exercise.
Sometimes you feel hungry when you are actually dehydrated. This is your body’s way of trying to tell you to hydrate. Next time you feel hungry, have a big glass of ice water first. This will fill you up and keep you from overeating.
although how it works is not entirely clear. It is a compound originally found in the bark of the cinchona tree, native to South America, which was used to treat malaria from as early as the 1600s. It was also discovered that the bark could prevent the disease.
DOES A GIN AND TONIC A DAY
keep malaria away? Travellers often joke about drinking gin and tonic to prevent malaria, but is there any truth to it? Malaria is a serious tropical disease spread by mosquitoes. If it isn’t diagnosed and treated promptly, it can be fatal. Quinine has long been used as an antimalarial drug,
By the early 19th century, chemists had isolated quinine from the bark and this formed an essential ingredient in tonic water, giving it its bitter taste. Quinine remained the mainstay of malaria treatment until the 1920s, when more effective, synthetic antimalarial drugs became available. The genius idea to add gin to tonic water originated in India during the 19th century, when British officers began mixing gin with their daily ration of
quinine tonic, and eventually lemon and lime, creating the iconic drink. Winston Churchill once stated: “The gin and tonic has saved more Englishmen’s lives, and minds, than all the doctors in the Empire.” Nowadays the quinine content of tonic water is minimal, and more effective antimalarial drugs have been developed. The therapeutic dose of quinine to treat malaria is about 500mg every 8 hours for up to 10 days. This would mean drinking up to 20 G&Ts every eight hours. There are definitely easier ways to prevent malaria. It’s best to stick to tried and tested strategies including antimalarial drugs, applying mosquito repellent, using a bed net or avoiding outbreak areas altogether. Source: www.sarooibos.co.za
page 05
need to know
A BO U T THE NEED-TO-KNOW
e s u b A n io t a ic d e M ADHD potentially dangerous consequences.
ATTENTION DEFICIT
When taken as prescribed,
HYPERACTIVITY DISORDER
ADHD stimulants are safe and
(ADHD) STIMULANTS ARE
effective. With an accurate
PRESCRIBED BY MEDICAL
diagnosis and treatment
ADHD stimulants are
PROFESSIONALS TO
plan, individuals with ADHD
commonly believed to give
IMPROVE CONCENTRATION,
can face and overcome the
short bursts of enhanced
MEMORY AND MOTIVATION
challenges of modern life and
concentration and academic
TO COMPLETE TASKS.
live fulfilling lives. However,
or work performance.
the misuse of stimulants
Reports reveal the occasional
Without treatment, ADHD
by ADHD and non-ADHD
recreational use of stimulants
symptoms (inattention,
children and adults has
by school children but most
impulsivity and hyperactivity)
increased drastically over
who misuse ADHD medication
can have an adverse impact
recent years. This is due to
rely on it in high-pressure
on one’s social interactions
misconceptions and a lack of knowledge regarding the associated risks and
situations such as exams and
and functioning in the school and work environment.
working on big projects to improve multitasking, memory
and performance. But to
Grey matter is responsible
Prescription stimulants
maintain this unsustainable
for memory, executive
provide mental stimulation
level of efficiency, increased
functions, impulse control,
to harmonise chemical
dosages and use are often
emotions and speech.
imbalances. It enables
required.
individuals to focus on the Likewise, dopamine and
task at hand with enhanced
norepinephrine levels have
concentration and energy.
an impact on concentration,
However, the abuse thereof
memory, problem solving,
can result in a lack of
decision making, motivation,
concentration, sleep
Research shows that ADHD
impulse control, emotions
deprivation, depression,
is caused in part by
and social behaviour.
social anxiety, an inability
THE EFFECTS AND RISKS OF ADHD STIMULANT ABUSE
chemical imbalances in the brain and structural differences in grey matter – a core component of the central nervous system.
to communicate effectively,
It is crucial to understand the dangers of stimulant abuse and the impact thereof on the brain.
a fast and irregular heart rate, high body temperature, psychosis, paranoia and hallucinations.
THE MISUSE OF STIMULANTS BY ADHD AND NON-ADHD CHILDREN AND ADULTS HAS INCREASED DRASTICALLY OVER RECENT YEARS. UNDERSTANDING THE PRESCRIBED USES OF ADHD MEDICATION Modern-day school and
Here’s how you can encourage a healthy understanding and appropriate use of ADHD medication.
workplace pressures are mounting. To keep up with life at breakneck speed,
• No
evaluation. No meds.
help you draw that fine line and accurately report the symptoms. • Know
about
what the fuss is
A comprehensive evaluation
Learn all you can about the
children and adults with or
and diagnosis by a licensed
effects of ADHD stimulants
without ADHD are becoming
medical professional
on your children and adults
overly reliant on coping
is essential before
as well as the effects and
mechanisms of all sorts,
considering any form of
potential reasons for misuse.
including ADHD stimulants.
ADHD medication. Reports
Equip loved ones with life
show that some individuals
management skills to rely on
Explaining to a loved one
exaggerate their symptoms
instead of medication when
with ADHD the importance
to get a larger dosage to
balancing academics, work
of using medication as
misuse or share with non-
and social activities.
prescribed will go a long
ADHD individuals. Having
way in encouraging the
an in-depth knowledge of
With the right practical
responsible use of all sorts
ADHD symptoms and how
resources, individuals with
of stimulants and substances
it typically presents in a
ADHD can improve their
and understanding the risks.
friend or family member will
focus and organisation skills.
page 07
need to know • Explain
the risks of abuse
With a holistic treatment plan,
are also indicative of
Children and adults with
therapy and life management
inattentiveness.
undiagnosed ADHD often
skills, children and adults with
struggle with social
ADHD can manage everyday
interactions and may be more
challenges and live successful
susceptible to peer pressure.
lives.
The desire to fit in can be
the impact of ADHD on the brain and the risks of misusing or sharing prescribed medication with non-ADHD individuals.
• Know the red flags of abuse
an extended period of time. This might also present as rambunctious behaviour in inappropriate situations. Hyperactive individuals have trouble sitting quietly or entertaining themselves, and always seem to be ‘on the go’, often talking excessively. A kind of ‘inner restlessness’
range from signs of anxiety,
SYMPTOMS OF ADHD
might also be indicative of hyperactivity, with an inability
pupils to sleep deprivation and difficulty concentrating.
ADHD has three core
If you suspect a loved one
symptoms. All three of these
may be misusing, sharing or
core symptoms present in
abusing stimulant medication,
different ways throughout the
share your concerns with
lifespan.
a medical professional.
If you suspect that an adult loved one has ADHD, suggest a self-assessment (www.myadhd.co.za) to see if their symptoms are consistent with ADHD. For the assessment of children, consult a licensed medical professional.
seen in general fidgety sit still or sit in one place for
LIVING WITH ADHD CAN BE CHALLENGING. THERE IS NO ROOM FOR THE ADDITIONAL DANGERS OF STIMULANT ABUSE. THE IMPORTANCE OF AN ACCURATE DIAGNOSIS AND TREATMENT USAGE CAN’T BE OVERSTATED.
Signs of treatment abuse can manic behaviour and dilated
Hyperactivity is most often behaviour – not being able to
a strong incentive to misuse or share medication. Explain
• Hyperactivity
to relax peacefully.
• Impulsivity
Another key symptom of ADHD is impulsivity. Impulsive behaviours might be blurting
• Inattention
out answers before questions
Inattention speaks to
are completed, and a lack of
difficulty paying attention
patience, often interrupting
and listening when spoken
others and intruding on
to, as well as being easily
conversations.
distracted and forgetful in daily activities. Not following
Impulsivity can also present
through on instructions and
as a fierce temper and
not finishing schoolwork,
engaging in risky
work projects or housework
activities.
WEIRD
allergies
Hay fever season is the time of year when nature releases gazillions of microscopic pollen spores into the atmosphere, but while springtime has a whopping 17 million (30%) of South Africans in a frenzy, our nation also seems to grapple with much rarer allergies. One of the country’s leading providers of allergy
sun (different to sunburn) 4. 17% suffer from pressure
10. 9% are allergic to hair dye 11. 7% experience either hives,
treatments, Pharma Dynamics,
urticaria, which means they
swelling of the mouth and
recently conducted a national
can’t wear tight clothing, sit
throat or wheezing after
poll among 1 772 allergy
down, lean against or touch
sufferers to find out to what
anything for too long
degree South Africans are affected by unusual allergies.
5. 17% have an allergic reaction to air conditioners 6. 16% are allergic to cigarette
HERE’S WHAT THE SURVEY REVEALED: 1. 36% experience eczema type symptoms when wearing jewellery 2. 25% are allergic to certain fruit 3. 21% break out in a rash when spending time in the
smoke 7. 15% experience allergy symptoms when eating shellfish, such as mussels, oysters, prawns, etc. 8. 15% are allergic to alcohol 9. 13% break out in a red
eating chocolate 12. 6% complain of headaches, heart palpitations or skin problems when drinking coffee 13. 6% break out in hives, coughs or sneezes when working with wood 14. 5% are allergic to fizzy drinks 15. 3% experience redness, swelling or flaking around
rash when exposed to cold
the nail when applying
temperatures
artificial nails
page 09
health strategy The fact that almost 20%
dermatitis. Nickel is often
may be allergic to alcohol
of the allergy sufferers
used in the base metal of less
itself, others may be sensitive
polled had to either be
expensive jewellery, which is
to certain allergens in alcoholic
hospitalised or treated
then plated with gold or silver.
drinks, such as wheat, barley,
in ER for these allergies
Affected individuals often
yeast, grapes, etc. However,
speaks to the severity of
develop eczema in places
if you are allergic to
their symptoms and how it
where nickel-containing
alcohol, fruit or any other
impacts the quality of their
jewellery touches the skin, such
type of food, rather steer
lives.
as the fingers, earlobes, wrists
clear of these allergens.
and neck. Sufferers should An allergic reaction
rather opt for jewellery that
typically occurs when the
is hypoallergenic, made
body mistakenly misreads
from stainless steel, sterling
something that is harmless
silver, polycarbonate plastic
EVER HEARD OF BEING ALLERGIC TO THE COLD? According to health
as a threat.
or at least 18-karat gold.
authorities, urticaria (a type of skin allergy) affects between
This overreaction by the
15 and 25% of the population
area, wheezing, runny or stuffy
FRUIT SUCH AS STRAWBERRIES, KIWI, PEACH, APPLE, BANANAS AND CITRUS are known
nose, nausea and the like.
to cause allergies, which can
Cold temperatures and
prove fatal in severe cases.
even diving into a cold pool
Most often, symptoms include
could trigger itchy welts
skin reactions, swelling of the
or hives within minutes
oral cavity, asthma or rhinitis.
of exposure in some
Similar signs of alarm are also
individuals; equally a tad
have a nickel allergy – also
common in those who are
too much sunshine could
known as contact allergic
allergic to alcohol. While some
lead to similar symptoms.
immune system can manifest as a rash, fever, headache, swelling of mouth or affected
THOSE WHO ARE ALLERGIC TO JEWELLERY are likely to
Affected individuals often develop eczema in places where nickelcontaining jewellery touches the skin, such as the fingers, earlobes, wrists and neck.
at least once in their lifetime, while ‘cold urticaria’ – being allergic to the cold – makes up about 3% of urticaria cases.
Different to sunburn,
wheezing, sudden drop in
acid or benzoates, than the
blood pressure and dizziness.
carbonation in these drinks.
CONSTANT SNEEZING AND COUGHING as a result of an air conditioner is a
are hereditary while others
PARAPHENYLENEDIAMINE (PPD) AND PARATOLUENEDIAMINE (PTD) are often used in
develop symptoms when
hair dyes, which could
prevent the propagation of
triggered by factors, such
cause contact dermatitis.
dust mites, to which many are
as medication. Mild cases
Symptoms include burning
allergic. Equally, the chemicals
usually clear up without any
and stinging skin, as well as
in cigarette smoke could
treatment, while more severe
a bumpy red rash, which can
induce watery, itchy eyes
rashes should be seen to by a
be alleviated with shampoos
and irritation of the airways
dermatologist or allergologist.
or creams containing
especially in those with
If you suffer from a sun
topical corticosteroids. Oral
existing allergic rhinitis.
allergy, wear sun-protective
antihistamines could also help
clothing to limit your
to reduce skin inflammation
exposure to the sun during
and itching.
A SUN ALLERGY OR ‘VAMPIRE ALLERGY’ – as it is commonly referred to – is defined as polymorphic light eruption, which can be described as sun poisoning. Various degrees exist – some
likely sign that the filters need to be cleaned or changed to
Even though scientists are still grappling with why or
the day.
PRESSURE URTICARIA,
how people become allergic to certain allergens, there are
COFFEE AND CHOCOLATE could also
another unusual allergy, may
ways to treat it. If you suspect
occur after sitting or standing
you may have an allergy, it’s
trigger allergy symptoms in
for too long or when wearing
best to see an allergologist
some, but it’s important to
tight clothing. The hands,
or GP who will be able
note the distinction between
feet, trunk, buttocks, legs and
to perform or authorise
allergies and sensitivities.
face are mostly affected and
an immunoglobulin (IgE)
While both are problematic,
is characterised by welts or
antibody test, which will
a sensitivity to something
painful lesions, which could
help to diagnose an allergy
isn’t life-threatening, while
last for 8 to 72 hours.
to a specific substance or
an allergy can be. Symptoms
The peak age of onset is
substances.
of a sensitivity could include
in one’s 20s and 30s.
stomach cramps, feeling bloated, jittery, anxious, and
Never ignore the symptoms of an allergic reaction.
could even elevate your
FIZZY DRINKS could also
If left untreated, it can quickly
heartbeat and blood pressure,
be a trigger, but it’s more
worsen, especially in the
especially if you’re sensitive
likely to experience an allergic
case of anaphylaxis, where
to coffee, while an allergy
reaction to the compounds
emergency treatment is
can cause more serious
used to preserve colour
required. Even if you never
symptoms, such as nausea,
or flavour in soft drinks,
suffered from an allergy
vomiting, trouble swallowing,
such as tartrazine, sulphur
before, it is entirely possible to
shortness of breath,
dioxide or sulphites, benzoic
become allergic later in life.
Source: www.pharmadynamics.co.za
page 11
health advice
DO YOU HAVE THEM?
t u o n r u B f o s n ig S le a T ll The Te Feeling depleted of energy?
often burnouts happen over
prolonged period of excessive
You should recognise the
time with very few indicators
stress.
signs of a burnout before it's
that your work and life have
too late. Burnout is long-term
taken a turn for the worse.
More simply put, if you feel
exhaustion meets diminished
Do any of these traits sound
exhausted, start to hate your
interest, energy and passion.
familiar? If so, you may need
job, and begin to feel less
to slow down.
capable at work, you are
What can you do about it?
showing signs of burnout.
If constant work stress has
Burnout is a state of
you feeling exhausted, worn
emotional, mental and
THE SYMPTOMS OF
out or just plain sick to
physical exhaustion caused
BURNOUT ARE NOT
your stomach, you may be
by unbalance; too much work
ALWAYS DRAMATIC. THEY’RE
suffering from burnout. You
or responsibility and too little
OFTEN OVERLOOKED OR
would think it would be easy
time to do the things that
ATTRIBUTED TO SOMETHING
to recognise the signs, but
need to be done, causing a
ELSE.
Signs and Symptoms
INCREASED IRRITABILITY
DEPRESSION
A clear sign that you are
In the early stages, you may
CHRONIC EXHAUSTION
burned out is becoming
feel mildly sad, occasionally
When you are burned out,
short-tempered or easily
hopeless, and you may
you often feel exhausted
frustrated with your work,
experience feelings of guilt
physically and emotionally.
co-workers and family.
and worthlessness as a result.
• You’re unusually cranky and
• You feel trapped and
• You go long periods of
overly emotional. You feel
hopeless – especially after
time without taking care
like you’re frequently on the
long periods of time working
of your body or getting
verge of tears and it’s not
proper rest. It’s a feeling of
always obvious as to why.
being completely drained of energy to move or think. • You go to bed physically and mentally exhausted every night and you wake up tired every morning.
• It’s a challenge to find
bombarded with negative
contentment and happiness
thoughts and perceptions
in life.
about the workplace. You
• You feel “off” and you’re not sure why or how to fix it. • You act irrationally,
Even when you get enough
like having an emotional
hours of sleep, you’re not
meltdown or quitting
waking up feeling rested
suddenly.
feel like you’re never doing enough. • It’s a challenge to find contentment and happiness in life. • You constantly feel like you have to prove yourself to
and refreshed. • Everything feels like it takes
with no breaks or time off. • You are constantly
Irritability often stems
others.
too much energy and effort:
from feeling ineffective,
• You seek the approval of
visiting friends, going out to
unimportant, useless, and an
dinner, or going shopping –
increasing sense that you're
things you would otherwise
not able to do things as
At its worst, you may feel
enjoy and look forward to
efficiently or effectively as you
trapped, severely depressed,
doing.
once did. In the early stages,
and think the world would be
this can interfere in personal
better off without you. (If your
and professional relationships.
depression is to this point,
DETERIORATING HEALTH
At its worst, it can destroy
you should seek professional
A burnout in most cases is
relationships and careers.
help immediately.)
others more often.
caused by mental stress and that can take a toll on the body. • Some people begin to experience a deterioration in their health such as high blood pressure, insomnia, hair loss, vision problems and back pain. • You have an illness that you can’t seem to recover from. Like having a cold that seems to last forever. Source: www.jillconyers.com
page 13 17
health advice FOMO (FEAR OF MISSING OUT)
RELIANCE ON DRUGS AND
POOR WORK PERFORMANCE
ON WORK
ALCOHOL
When burned out, your
Being preoccupied with work to the point where it stops you
thinking isn’t as sharp and • A nightly need to turn to
your overall work begins to
from engaging in other activities
self-medication, drugs and
decline.
is a sure sign of a burnout.
alcohol to cope with stress
• You start making more
• You stress about work 24/7.
is worrisome and a signal
• You need time to find a
for burnout help.
release to let go of work
• You depend on coffee to
mistakes and becoming less productive. • You may also get more
issues, so that you can engage
perk up, alcohol to “relax”,
complaints about your
and enjoy your downtime.
and sleeping pills to rest.
work, too.
What can you do to combat burnout?
IDENTIFY AND MANAGE
ADJUST YOUR ATTITUDE.
THE STRESSORS THAT
Consider ways to improve
Burnout isn't like the flu; it
CONTRIBUTE TO BURNOUT.
your outlook. Rediscover
doesn't go away after a few
Look at your stressors
enjoyable aspects of your
weeks unless you make some
individually instead of the
life. Make the time to do
changes in your life. And as
big picture. They’re a lot less
things you enjoy.
hard as that may seem, it's the
overwhelming and making
smartest thing to do because
changes can be easier.
making a few little changes
SET BOUNDARIES. Set an end to your workday. Determine
now will keep you in the race
SEEK SUPPORT. You’re not
what needs to be done for
with a lot of energy to get you
alone. The support of loved
you and your boss to feel
across the finish line.
ones helps with stress and
you’ve had a productive day.
feelings of burnout. You can
Work to achieve the goals
GET ORGANISED. When you
also try communicating
so that you can leave at a
have order in your day, you feel
more with co-workers
specific hour and feel good
more in control of how it turns
and your boss about your
about ending your workday.
out.
concerns, as well as sharing
ASSESS YOUR INTERESTS,
ideas to enhance projects or
IMPROVE YOUR DIET. Drink
improve workflow.
a lot of water and eat well-
SKILLS AND PASSIONS. Are the
balanced meals. Certain
things you’re doing a match to
GET ENOUGH SLEEP. Sleep
food gives you energy and
your interests or core values?
restores well-being and
clarity of mind. Try not to
helps protect your health.
consume junk food while
SET PERSONAL GOALS.
working as it can make you
Although your boss may have
EVALUATE YOUR OPTIONS.
sluggish and unproductive.
a goal for your assignment,
What can you realistically
Some or all of these can be
set personal goals to achieve
change about your lifestyle?
part of your anti-burnout
milestones and celebrate your
new year’s resolutions.
success. When you can clearly
GET SOME EXERCISE.
measure your progress, it will
Regular physical activity can
increase your confidence and
help you to better deal with
overall well-being.
stress.
Here’s to a happy, healthy, stress-free 2019!
page 19
diagnosis
BABIES GET
cavities TOO!
IF YOU THINK PUTTING YOUR BABY TO SLEEP WITH A BOTTLE IS A GOOD IDEA, THINK AGAIN…
You might think of tooth decay as a problem only adults face, but babies are susceptible from the moment their first teeth arrive. Your baby’s bottle is the usual culprit – hence the term “baby bottle tooth decay” – but dummies dipped in sugar or juice could also be the problem.
What causes baby bottle tooth decay?
To prevent tooth decay:
Baby bottle tooth decay, also
• Check your baby’s teeth
known as Early Childhood Caries (ECC) or nursing caries
regularly.
a bottle filled with juice, milk, tea or formula – if they insist, consider using water instead. • Encourage drinking from a
• Watch out for brown or
cup at six months and when
(cavities) happens when
chalky white spots along the
juice is given always dilute it
sweetened liquids or even
gum line.
with water. BUT do not use
those with natural hidden
• Suspect tooth decay if your
sugars, linger in the mouth;
baby frowns or cries when
this includes otherwise
you feed him hard, cold,
healthy liquids like fruit juices,
sweet or hot foods.
milk, formula, tea or even breast milk.
a sippy cup as a substitute for a dummy. • Avoid dipping dummies in honey or sugary substances. • Encourage healthy eating,
PREVENTION
and give your child water
Take good care of your own
when he or she is thirsty –
The tooth decay is usually
teeth first and see a dentist
caused by a baby falling
while you are pregnant.
instead of sugary drinks. • Floss your child’s teeth from
asleep while nursing a bottle
age three. Floss every night
or while breast-feeding.
with fluoride containing
It also happens when children are allowed to sip these liquids via a sippy cup, throughout the day. While a child is
floss.
How to protect your baby’s teeth
• Make sure your child gets
• From the day your child is
be in the form of systemic
the fluoride needed to prevent decay. This can
asleep less saliva is produced.
born until about 1 year old,
fluoride in the form of
The sugary liquid pools in the
keep your baby’s mouth
fluoride drops or tablets, or
mouth, causing the bacteria
clean by gently wiping
topical fluoride applied by
living in every baby’s mouth
a cloth over the gums;
your dentist in her rooms.
to turn the sugars to acid,
this should be practised
• Visit your dentist regularly
which, in turn, causes decay.
until teeth become visible.
to ensure teeth and gums
Even when teeth begin to
stay healthy.
WHAT TO LOOK OUT FOR
emerge, continue to wipe
The teeth are affected in the
the areas that do not have
order of their eruption in the mouth. The upper-front
teeth.
As with anything else,
• Clean your child’s teeth
prevention is best! In some
teeth are the first to be
daily. Brushing should begin
cases, teeth become so
affected. Baby bottle caries
immediately after eruption
badly decayed they have to
first appear to the naked eye
of the first teeth. Use a soft
be extracted. Baby teeth are
as white spots on the front
bristle toothbrush. Brush
really important for chewing
teeth. Thereafter it discolours
before bedtime, and use
food, and for speech.
rapidly to brown or black
only a pea-size amount of
cavities on the teeth, and eventually the entire crown of the tooth fractures.
toothpaste.
A beautiful smile also
• Don’t allow your child to fall asleep at the breast, or with
enhances a child’s good self-image.
Written by: Dr Linton Brown, Dentist, Intercare Parow
page 19
know it all Consider the last time you exercised but didn’t really have the oomph you wanted. Or the last
YOUR MIGHTY
Mitochondria MEET YOUR MITOCHONDRIA… POWER HOUSES, FACTORIES, WASTE DISPOSAL AND RECYCLING CENTRES, AND ASSASSINS...
time your brain was foggy, maybe you couldn’t remember where you put your car keys. Performance dips like this link back to the performance of your mitochondria. So what are they and why are they so important?
Mitochondria literally power our high performance, productivity and health. It is no exaggeration to say that when your mitochondria are off their game, then you’re off your game.
POWER TO YOUR CELLS Life needs energy, and mitochondria, often nicknamed cellular power plants, are tiny bean-shaped machines in every cell which act like miniature powerhouses, converting molecules from food (fats, sugars and proteins) into energy our body can burn. No energy _ no life! So it's easy to see why when mitochondria go wrong, serious diseases are the result, and why it is important we understand how mitochondria work.
When you don’t have enough mitochondria, and when the HUMAN CELL
MITOCHONDRIA
ones you have aren’t working well, and when you don’t produce them consistently, you get mitochondrial dysfunction.
Mitochondria decide how you feel. But, you’re still in charge of them. Damaging molecules
Mitochondria comes from the Greek words for ‘thread’ and ‘granule’ for this is how they appear under the microscope.
single cell in your body, so its
called free radicals are
existence is crucial to keep
made in the mitochondria
you alive.
during energy production. If too many are made
They’re particularly
(called oxidative stress)
important for your brain, liver
these molecules damage
Mitochondria are super cells
and muscles because they
parts of the cell, including
and make 90% of the body’s
consume larger amounts of
the mitochondrion
energy. They have a double
energy than other organs.
itself. Mitochondria have
outer membrane and their
However, although your
antioxidants in place to
own genetic material, which
brain’s weight consumes
help prevent this damage.
is unique. This is why most
only 2% of your overall body
Unfortunately, the amount of
scientists think mitochondria
weight, it needs 20% of your
these antioxidants decline as
were once free-living cells,
resting metabolic rate to
we age. One way to overcome
engulfed and incorporated
function properly.
this is to build more and
into larger cells over a billion years ago.
bigger mitochondria. To do However, mitochondria do
this we need to stress the
much more than just produce
mitochondria in the short
This partnership allowed
energy. They also produce
term. This is what we are
eukaryotic cells to get more
chemicals that your body
doing when we exercise
energy from their food and
needs for other purposes,
and we ask our muscles to
powered their evolution to
break down waste products
keep working in low energy
more and more complex
so they’re less harmful, and
conditions. Mitochondria
multicellular organisms.
recycle some of those waste
are stimulated by a lack of
products to save energy.
cellular energy to grow bigger
The mitochondria transforms
and divide, becoming more
glucose and oxygen to
Mitochondria also help with:
numerous – a process called
energy, also known as ATP
• Cell repair
mitochondrial biogenesis.
(adenosine triphosphate) on
• Sex hormone production
Said simply, we can’t
a cellular level. This molecule
• Cell signalling
be mighty unless our
transports energy to every
• Cell growth
mitochondria are mighty first.
page 21
know it all Why does your mitochondria matter?
5. MORE IS BETTER
regulation of cardiovascular
One of the most eminent
cell function. On the flipside,
factors to improve your
mitochondrial dysfunction
1. YOU CAN’T LIVE
athletic performance or any
increases the risk of
WITHOUT IT
other physical activities that
cardiovascular disease.
As mentioned above, these
demand endurance, is the time
organelles generate the
it takes to generate energy
8. THEY TRIGGER
necessary energy supply for
from oxygen and sugar in your
PROGRAMMED CELL DEATH
every cell in your body to
exercising muscles. Having
Mitochondria also have a
work properly. These little
more mitochondria in your
special role in making cells
guys have a big job!
muscle cells will amplify their
die (apoptosis). This may
energy production and then
sound strange, but it is vital
you’ll perform better.
for the processes of growth
2. THEY’RE IMPORTANT FOR YOUR LONGEVITY
and development. Sometimes
Your mitochondria are
6. MALFUNCTIONING
cells don’t die when they
necessary for many biological
MITOCHONDRIA IS LINKED
should, and start to grow
processes, so it is logical
TO MAJOR DISEASES
uncontrollably. This is how
that their severe dysfunction
Research suggests damaged
a tumour starts to grow, so
is related to premature
mitochondria play a role
you shouldn’t be surprised
aging and death. Many
in many diseases, like
that mitochondria play an
scientific studies support the
Alzheimer’s and dementia.
important part in cancer and
mitochondrial free radical
Defects in mitochondrial
are seen as targets for anti-
theory of aging – the idea
function underlie many
cancer drugs.
that mitochondria also play
common diseases such as
a part in the aging process.
neurodegenerative,
If further evidence of the
metabolic and heart diseases,
importance of healthy
cancer, diabetes, and aging.
mitochondria continues to
3. CRUCIAL FOR FAT LOSS More mitochondria creates
emerge, drugs that focus on
more energy from glucose,
7. PROPERLY FUNCTIONING
regulating cellular energy
amino acids and fat and
MITOCHONDRIA PREVENTS
production instead could
due to this fact, burns more
HEART DISEASE
become a new line of defence
kilojoules. Need I say more?
Mitochondria plays an
for psychiatric and biological
important role in the
disorders.
4. HELPS TO MAINTAIN YOUR BLOOD SUGAR LEVELS Research has shown that patients with type 2 diabetes have a decreased mitochondrial number, function and biogenesis. In insulin production, which takes place in your pancreatic cells, mitochondria plays an important role.
7 Ways to keep your mitochondria happy
glutathione, a master
D-ribose, and magnesium
antioxidant. You can also
aspartate as well as:
Caring for your
mitochondrial-building
mitochondria is one of the
veggies and fruits in a daily
This is a mitochondrial
best ways to take care of
smoothie.
coenzyme, so it’s one
blend several of your
your health and operate
• Coenzyme Q10 (CoQ10):
of the building blocks
at full power – and enjoy
4. DINE ON FIBRE-RICH
of mitochondria.
better energy, metabolism,
FOODS to help detox the
Supplementation can
mental focus in the process.
poisons that can build up
keep the cells healthy
when mitochondria slow
and studies on its use
down.
have been promising
1. DO STRENGTH TRAINING AND HIGH-INTENSITY
regarding prevention of
INTERVAL TRAINING (HIIT).
5. UP YOUR OMEGA-3 FAT
cardiovascular disease.
Both can increase the
INTAKE to help build your
It’s easier to supplement
number, and improve
mitochondrial membranes.
coenzyme Q10 than to
the function, of your
Eat grass-fed meat or low-
consume it.
mitochondria. The
mercury wild-caught fish
better your muscle
each day. Avocados, nuts,
mass and cardiovascular
and seeds are also rich in
Supplementing with
conditioning, the better
fatty acids. Taking a fish-oil
resveratol can actually
your mitochondria will fare,
supplement is a good idea
help mimic the benefits
and the more powerfully
for most people.
of kilojoule restriction
they will perform.
• Resveratrol:
for the cells without the 6. BREW UP BONE BROTH.
work. It can be helpful
2. AVOID OR ELIMINATE
When mitochondria are
in protecting cells if you
INGREDIENTS THAT
compromised, there
don’t have a reason to
ARE TOXIC TO YOUR
is increased risk for
restrict kilojoules (lose
MITOCHONDRIA, including
autoimmune diseases, such
weight), or are eating at
processed carbohydrates,
as arthritis. Bone broth
a kilojoule surplus (to gain
all sugars and refined
is rich in glutamine and
weight/muscle).
sweeteners, trans fats,
other amino acids that are
gluten, and dairy products.
especially good for healing a leaky gut as well as other
3. EAT A BALANCED DIET.
ailments.
A variety of greens (broccoli, bok choy,
7. TAKE MITOCHONDRIA-
etc.), brightly coloured
PROTECTIVE AND
vegetables (beets, carrots,
ENERGY-BOOSTING
etc.), and the sulphur-
MICRONUTRIENTS,
rich veggies (cauliflower,
such as Acetyl-L-carnitine,
cabbage, etc.) that help
alpha-lipoic acid,
your body produce
N-acetylcysteine, NADH,
Your microscopic mitochondria are in charge, but only to the extent that you let them rule you. Remember, you own them, you feed them, and you create the environment that makes them decide whether to serve you or hold you back.
Sources: www.wiseapetea.com; www.fitlife.tv; www.experiencelife.com
page 23
first aid
Your guide to
A SAFE SUMMER ER OF TH IN GS RN S, TH ER E AR E A NU MB FROM BE E ST IN GS TO BU LE AR N BA SIC , G TH E SU MM ER . HE RE TH AT CA N HA PP EN DU RIN T CO MM ON SU MM ERTIM E IN JU RIE S. TR EA SU MM ER SA FE TY TIP S TO
1. SUNBURN
that has both UVA and UVB
lotions (talk to a doctor
protection, is water/sweat-
about whether to give them
Whether you’re basking in the
resistant and has an SPF
sun’s warm rays or seeking
rating of at least 15.
shade in a cool canopy of
• Apply sunscreen (to all
trees, protect yourself with
exposed areas) 30 minutes
these summer skin care tips
before going outside and
to prevent sunburn.
re-apply every two hours or immediately after swimming
PREVENTION is as easy as SLIP, SLAP, SLOP: SLIP into a T-shirt SLAP on a hat SLOP on the sunscreen
to kids, and how much). 2. Drink plenty of water to rehydrate the skin. 3. Be sure to stay out of the sun until the burn heals.
2. HEATSTROKE
or excessive sweating. Often missed areas include: ears,
Heatstroke happens when
feet, lips and scalp.
someone gets so hot that
• To protect your lips, use a lip
their body can’t control their
balm or lipstick with an SPF
temperature. It is a very
of 30 or higher.
serious (potentially fatal)
• Avoid midday sun (10:00 to
condition and the person needs help straight away.
• Wear long sleeves and pants.
WHAT TO DO (IF YOU SLIP UP AND GET A BURN)
• Wear a hat and sunglasses.
1. Cool compresses or a cool
The signs and symptoms
• Apply sunscreen. Choose a
bath can help, as can oral
are very similar to those of a
pain relievers and medicated
stroke.
15:00), rather seek shade.
broad-spectrum sunscreen
A PERSON WITH HEATSTROKE MAY:
unless there is an allergic
it could block their airway so
reaction.
call an ambulance.
• have hot, flushed and
BATTLE THE BUGS.
GETTING WORSE?
To keep mosquitos, bees and
Watch for signs of a more
dizzy or be confused and
other insects away:
severe allergic reaction.
restless
• Choose a bug spray based
dry skin • have a headache, feel
• get worse quickly and
on the insects you want to
Swollen lips and/or throat,
become unresponsive (lapse
repel, the active ingredient
dizziness, and difficulty
into unconsciousness)
and the protection time
breathing or swallowing could
you’ll need.
all be signs of anaphylaxis
WHAT TO DO 1. Call an ambulance or get someone else to do it.
• Citronella candles might also help to keep bugs away.
– a life-threatening allergic reaction.
• Wear long-sleeved shirts and pants to help keep
WHAT TO DO
move them into a cool
mosquitos at bay, and light-
1. Call an ambulance.
environment, lay them
coloured clothing to help to
2. Reassure them while
down, remove outer
see ticks on your body.
2. Cool them. Quickly
clothing and turn them
• Check your body – and
waiting for the ambulance. 3. If they have a known
into the recovery position.
your pets’ – after spending
allergy and an auto-injector
If this is impossible or the
time outdoors, and learn
(or EpiPen), help them to
person is unconscious, try to
the proper way to quickly
use it. Or do it yourself
cool the environment (use
remove a tick.
following the guidance on
fans, open doors and keep crowds away). 3. Wrap in a cold wet sheet and keep it wet. 4. Keep cooling them
the product.
WHAT TO DO 1. If someone has been stung
JELLYFISH STINGS
and you can see the sting on the skin, use the edge
A painful sting can cast a dark
while waiting for help to
of a credit card to scrape
cloud over your sunny day at
arrive. If their temperature
it away. Take care not to
the beach very quickly.
returns to normal and they
squeeze the venom sac at
no longer feel hot to touch,
the end of the sting.
WHAT TO DO
you can stop cooling them
2. Clean with soap and water.
To get relief, you’ll need to
and replace the wet sheet
3. Apply an ice-pack
remove the tentacles.
with a dry one.
on the affected area to reduce pain and swelling.
3. BITES AND STINGS Along with the sunshine and
1. Rinse with seawater. 2. Gently scrape with a credit
STUNG IN THE MOUTH OR THROAT?
warm weather come bites
card or flick off with a cloth. Avoid rubbing the affected area with a towel, as you
(mosquitoes and fleas) and
Get them to suck on an ice
may force the stingers into
stings (bees, wasps and
cube or sip a glass of cold
the skin.
jellyfish). Stings and insect
water to prevent swelling. If
bites are not usually serious
swelling does start to develop
page 25
first aid 4. MINOR WOUNDS
area around it with soap. 5. Pat dry with clean, non-
Skinned knees, bumps and
6. Apply an antibiotic
in the summer, especially for
ointment or spray.
MOST MINOR WOUNDS CAN BE TREATED IN THE HOME WITHOUT THE NEED FOR FURTHER MEDICAL ATTENTION UNLESS: • There is a foreign body embedded in the wound • The wound shows sign of infection • The wound is from a human
available.
fluffy material.
bruises are often unavoidable active kids.
medical help is not readily
7. Get a tetanus shot if it has
IF THE BARB IS NOT SHOWING, A TRIP TO THE EMERGENCY ROOM TO
been five or more years
HAVE IT REMOVED MIGHT BE
since you last had a shot
NECESSARY.
and the wound is deep or
1. Cut the line as close to the
particularly dirty. 8. Cover the wound with a bandage or dressing for protection. 9. Change the bandage regularly. 10. Watch for signs of infection.
hook as possible to prevent it catching on something and causing further damage. 2. Pad around the hook until you can bandage over or around it. 3. Seek medical help.
or animal bite.
FISHHOOK REMOVAL WHAT TO DO
1. Cut the line as close to the
KEEP SCRAPES AND
Not much puts a damper on a
SCRATCHES CLEAN
summertime fishing trip like a
1. Wash your hands, before
fishhook through the skin.
treating the wound. 2. Check that there is nothing in the wound. 3. Apply gentle pressure
hook as possible. 2. Cut off the barb using a pair of needle-nose pliers. 3. Remove the hook by gently
WHAT TO DO
pulling it out of the skin.
Although this is a relatively
4. Clean and cover the wound.
minor injury, fishhooks often
5. Check the wound for signs
with a clean bandage or
have a barb on the end that
cloth to stop the bleeding.
make it difficult to be pulled.
4. Clean the wound under running water and wash the
IF YOU CAN SEE THE BARB:
of infection over the coming days. 6. Check that the tetanus
Only try to remove one if
booster is up to date.
TOP HAMMOCKS HANGOUTS
IN SOUTH AFRICA
Hammocks have come to symbolise summer, leisure, relaxation, and easy living. Taking into account factors such as view, sound, fresh air and remote location, we carefully selected some of the best spots to hang out (literally) this summer. With our beautiful coasts, fresh air, natural scenery and rich wildlife, there’s no need to wait for Hammock Day (22 July) to celebrate.
GARDEN ROUTE A mere stroll in the Knysna Forest provides a feast of sights, sounds and smells; Knysna loeries and Cape vervet monkeys frolicking in the branches, the earthy aroma of moss-covered tree roots, and fallen trees that create openings in the canopy to allow magical sun rays to light up the leafy carpet. The sounds of birds, frogs and insects echo in this lush cocoon, which every now and then opens up to reveal the most breathtaking views of fynbos-covered kloofs and the ocean beyond.
Forest Edge, on the Knysna Forest’s edge
Rates: From R2069 per night for 4 people Highlight: Beautiful picnic spots!
Forest Valley Cottages, looks out over the Knysna Forest
Rates: From R1560 per night for 2 people Highlight: Spa baths in all the cottages!
page 27
TravelGround WILD COAST Appreciate the rugged coastline, unspoilt sandy beaches and lush greenery and allow the local inhabitants and livestock to set the pace when you choose one of the following spots for hanging your hammock:
Crawford’s Beach Lodge, Cintsa
Rates: From R2000 per night for 2 people Highlight: Each unit has a sea-view deck or balcony!
The Sullies, Morgan Bay
Rate: From R5432 per night for 10 people Highlight: Large covered deck with floating chairs, hammocks, a table and benches!
WEST COAST Spectacular sunsets, crisp air and the kaleidoscope of wild flowers in spring all set the scene for the perfect hammock vacation. Here are some suggestions for accommodation that fits the bill:
Skye Beach House, Golden Mile Boulevard, St Helena Bay
Rate: R3880 per night for 10 people | Highlight: Big lawn for children, right next to the beach!
16 Perlemoendraai Beach House, Jacobs Bay Rate: From R2200 per night for 6 people Highlight: Step right off the veranda onto the beach!
OVERBERG This fertile mountainous region is bordered by a stunning coastline that serves as a playground for whales and sharks. More inland, the landscape displays a colour spectrum – from green agricultural lands to blue mountains in the distance, making way for a different hue of blue that is the clear, crisp Overberg sky.
Stanford Hills Cottages, Stanford
Rates: From R990 per night for 4 people Highlight: Entertainment for everyone, children and pets included!
Hangklip House, right beneath Hangklip
Rates: From R1900 per night for 8 people Highlight: Uninterrupted views from the hammock!
CAPE TOWN
LIMPOPO AND MPUMALANGA
Rumour has it that Cape Point Nature Reserve has some of the freshest air in the world, which makes the South Peninsula an excellent spot to take a ‘breather’.
More trees and decks ideal for hammocks present themselves toward the scenic regions of the Waterberg Mountains in Limpopo and the Panorama Route in Mpumalanga.
From the hub of Cape Town, coastal roads with breathtaking views take you to suburbs that are shared with penguins, baboons and seals. Dolphin and whale-watching opportunities abound, and that’s exactly what you can do from a hammock at:
Diamond Creek Bush Lodge, Waterberg region Rates: From R780 per night for 2 people Highlight: The sights and sounds surrounding you during your Bushveld braai!
Little Hampton’s, Simon’s Town
Rates: From R3550 per night for 7 people Highlight: Wrap-around deck for a morning coffee at sunrise!
Swallows House, Da Gama Lake, Mpumalanga Rates: From R1100 per night for 4 people Highlight: Spend your days overlooking the dam and walking along its edge.
Casablanca, Kommetjie
Rates: From R7500 per night for 6 people Highlight: Two beach decks and two en-suite Jacuzzis!
GAUTENG If you find yourself in the country’s busiest hub, the City of Gold, the dwellings mentioned might not be within reach for a quick weekend winddown. But we found something for you too – a tranquil retreat within the borders of Gauteng!
Whispering Pines Country Estate
Hout Bay Beach Cottage, Hout Bay
Rates: From R2500 per night for 6 people Highlight: Solar-heated swimming pool!
Rates: From R1880 per night for 2 people Highlight: Only about an hour’s drive from Johannesburg and Pretoria, their honeymoon suites are ideal for a quick romantic getaway.
Source: All images found on TravelGround.com
page 29
recipe
T S A E F Y A D I L HO E ON THE FndItR he braai A deluxe feast arou
T PRAWNS BARBECUED COKCEONNU TIKKA AND CHIC
Ingredients FOR THE COCONUT PRAWNS • 5cm piece fresh ginger, peeled and roughly chopped • 2 garlic cloves, roughly chopped • 2 green chillies, roughly chopped • 1 tbsp ground coriander • 1 tbsp ground cumin • 1 x 160ml tin coconut cream • 4 limes: the juice from 2 limes and 2 limes cut into wedges, to garnish • small bunch fresh coriander, roughly chopped • 1 onion, roughly chopped • 8 large prawns, shells left on
FOR THE CHICKEN TIKKA
tray, spoon the marinade mixture over the top, turning to coat the prawns completely. Cover and marinate for at least 2 hours in the fridge.
FOR THE CHICKEN TIKKA 1. Blend all of the chicken tikka ingredients except for the chicken to a smooth paste in a clean food processor. 2. Place the chicken pieces in a bowl, spoon over the marinade mixture and stir to coat. Cover and marinate for at least 2 hours in the fridge. When marinated, thread the chicken pieces onto large metal skewers.
WHEN YOU’RE READY TO START COOKING
• 4 ripe tomatoes • 1 lime, juice only • ½ tsp ground cumin • ½ tsp ground coriander • small bunch fresh coriander, roughly chopped • small bunch fresh mint, leaves only, roughly chopped
1. Light your braai. Allow the flames to flare up and die down, until the coals are glowing red and starting to turn white. 2. While the braai is warming up, make the dip by blending all of the ingredients to a coarse salsa in a clean food processor. 3. When the coals are ready, lay the prawn skewers over the coals and cook for 5–8 minutes, turning once, until slightly charred on both sides. 4. Cook the chicken skewers at the same time, for 12–15 minutes, or until the chicken is cooked through. (The chicken is cooked through when the juices run clean, when the meat is pierced with a knife and no trace of pink remains.) Alternatively, heat a griddle pan until hot and cook the prawns and chicken until cooked through. 5. To serve, slide the prawns and chicken from the skewers onto plates and serve with a dollop of the dip alongside, garnished with the lime halves.
Method
Recipe Tips
FOR THE COCONUT PRAWNS
• To get ahead, marinade the prawns and chicken the day before, if desired. • If you use wooden skewers, soaking them in warm water for 10–30 minutes before threading will keep them from cooking along with the food.
• • • • • • • • • • •
5cm piece ginger, peeled and grated 1 tbsp tomato purée 1 green chilli, finely chopped 2 garlic cloves 1 tsp ground turmeric 1 tsp red chilli powder 1 tsp ground cumin 1 tsp garam masala 400g Greek-style yoghurt 2 limes, juice only 4 boneless skinless chicken breasts, cut into chunks
FOR THE DIP
1. Blend all of the coconut prawn ingredients, except for the prawns, to a smooth paste in a food processor. 2. Thread the prawns onto 4 large metal or wooden skewers, place them onto a baking
Source: www.bbc.com/food/recipes
page 31
quick tips
10
HEALTH CHALLENGES
1 Think about how you’ll respond to a crisis in advance, such as your child breaking a bone during a sports game.
2
If you have a symptom that alarms you – such as a swollen leg, which could indicate a blood clot – don’t wait to get it checked out.
ways to prepare for Don’t think that being a non-smoker means you can’t get lung cancer. Be aware of your risk factors.
4 8
5 If you’re a smoker or a former smoker, talk to your doctor about lung cancer screening.
3
If you’re receiving treatment for a health condition, don’t be afraid to ask your doctor a lot of questions. And ask for a second opinion if you want one.
6
Know what conditions run in your family and tell your doctor. Whether you're dealing with cancer or any other serious illness, know the people you can count on and ask them for help. Be specific about what you need.
9
If you might be in the midst of a health emergency but don’t want to go to hospital because of the cost, go anyway.
Does your chest hurt? Stay calm, but seek emergency care if you think there’s a chance it’s a heart attack.
7
10 Don’t live with chronic pain – such as in your back – without seeing if a GP can help you. It’s better for your quality of life, and it might uncover a treatable health problem.
Day Hospital
www.intercare.co.za
www.intercare.co.za
Dental