The Local Voice Magazine Issue 1 by Health-Bytes

ISSUE 1 SEPTEMBER 2020

Lockdown

PARENTING TIPS Travel the world

virtually

Decoding Pharmacy Labels

YOUR IMMUNE SYSTEM Myths and Facts

Do you speak

CORONA?

Know your

HEALTH NUMBERS

CONTENTS

IN THIS ISSUE FEATURES

UPFRONT

BODY WISE

4 Do you speak Corona? The A to Z of Corona from asymptomatic to zoonosis...

From the editor

Everyday health Read all about the latest health news and views

16 Know your numbers The 5 numbers you should know for optimum health

Running a high temperature? Know what to do about fever

12 Your immune system Seperating fact from fiction

HEALTHY AND HAPPY

14 Products we love Immune support products to help your body this winter

23 Healthy recipes Hot oats porridge toppers

18 Decoding pharmacy labels Cautionary and advisory pharmacy labels explained 20 Heart attack or sudden cardiac arrest How they differ and what to do

24 Lockdown parenting Parenting tips for a happy home during COVID-19 26 Virtual travel How to travel the world without leaving your house

Lockdown parenting 16

Decoding pharmacy labels

COVID vocabulary

Your immune system

Fever facts

8 20

UPFRONT

Hello advice This represents expert advice from one of your The Local Choice pharmacists.

PUBLISHER Health Bytes PUBLISHING EDITOR Christa Grobler christa@health-bytes.co.za Tel: 021 913 0504 GRAPHIC DESIGNERS Anke Marais and Bernette Becker PROOFING Jö Grobler PRINTING Business Print INDEMNITY: The information contained in The Local Voice is intended for general informational and educational purposes only, and not to replace professional medical advice. Persons requiring any medical advice or treatment should consult their relevant qualified healthcare professional. The publisher cannot accept any responsibility for any act, omission, loss, damage, or the consequences thereof caused by reliance by any person upon the information contained in the publication. COPYRIGHT: The information included in The Local Voice is subject to copyright and all rights are reserved. The information may not be sold, resold, transmitted or otherwise made available or disseminated in any manner via any media to third parties unless the prior written consent of the publisher has been obtained. ADVERTISING ENQUIRIES Tel: 021 913 0504 Email: advertise@health-bytes.co.za

HEALTH BYTES PUBLISHING

@thelocalchoicepharmacy www.thelocalchoice.co.za

AND WELCOME TO THE LAUNCH ISSUE OF THE LOCAL VOICE MAGAZINE! We’re excited to help you take your first steps to better health as we launch The Local Choice Pharmacy’s own health-style magazine. Inside, you’ll discover tips on how to treat a fever and survive cabin fever as well as the best way to strengthen your immune system. We also look at the important health numbers you should know by heart - for your heart. The Local Choice pharmacists can help you to decode your pharmacy labels. Plus, learn to speak Corona - from Asymptomatic to Zoonosis. As we wish you and your family to stay safe, healthy and happy during the COVID-19 pandemic, don’t forget our pharmacy team is here to support you with all your health needs. We have been supporting your health for the past ten years and we are looking forward to doing so for the next ten! #Hereforyou

Until next time

The Health Bytes Team

CONTRIBUTERS JANDRI BARNARD is a registered dietician and diabetic educator in private practice in Newcastle, and is currently busy with her PhD in Dietetics at the University of KwaZuluNatal. She is an award-winning health, food and travel writer, and has written numerous articles for various publications and other media platforms.

MARETHA OPPERMAN currently holds the position of Head of the Functional Foods Research Unit at CPUT. She obtained her PhD in Dietetics at North-West University in 2005, and also recently her MBA at the University of Stellenbosch. Her field of speciality is in clinical nutrition, micronutrient malnutrition and clinical research. She also has a keen interest in innovation of functional foods, and received a number of awards for her work the past few years.

NEWS AND VIEWS

EVERYDAY Health WAYS TO BEAT THE BLUES During winter, dips in serotonin, a neurotransmitter that regulates mood, might leave you feeling a little blue. Eat these foods to increase your ‘feel good’ serotonin levels, improve your mood and cheer you up:

Chocolate makes the world go round or if it doesn’t it certainly makes it a better place.

Almonds, sunflower seeds, oats, plain yoghurt, bananas, leafy greens like kale and spinach, cayenne peppers, chillies and spicy food, eggs, poultry, meat, including chicken and turkey, avocado, blueberries and strawberries, and dark chocolate (70% cocoa content).

World Chocolate Day on the 7th of July gave us another reason to eat chocolate, apart from the other 364 days of the year!

Other ways to also banish the blues…

To make chocolate, cocoa beans are roasted, then cracked and husked to expose the nibs, which are ground with water until they become a liquor mass. This mass is then squeezed further to get the cocoa butter and a paste – when dried this is cocoa powder.

Is the winter gloom taking its toll on your mood?

Walking to clear your mind and boost serotonin and endorphin levels with light exercise. Nature – a place outdoors to walk and admire the seasons (just dress warmly), which relaxes your body and mind. Smile (even if no-one sees it under your mask), as it releases your happy hormone serotonin, and gives you an instant feeling of happiness.

For high quality chocolate, it is ground again and put in a conching machine, with other ingredients for up to 72 hours. All the ingredients (cocoa liquor or mass, cocoa butter, sugar, lecithin and vanilla) are mixed, stirred, grinded and blended. The mixture is then tempered to ensure a smooth consistency. Good quality chocolate contains a minimum of 50% cocoa liquor and does not contain vegetable fats. HOMEMADE HOT CHOCOLATE

FACTS ABOUT Epilepsy

1. Epilepsy affects people of all levels of intelligence and from all racial and social backgrounds. 2. Epilepsy is the most common neurological condition. 3. About 1 in every 100 people has epilepsy. 4. Many children with epilepsy will outgrow it. 5. Epilepsy isn’t a mental illness or psychiatric disorder.

6. Epilepsy can affect anyone, at any age, and anyone can develop epilepsy at any stage of life. 7. Up to 80% of people will have their epilepsy controlled by medication. 8. Epilepsy isn’t infectious or contagious. 9. There are different forms 10. of epilepsy, types and 11. severity of seizures.

Source: www.gov.za/NationalEpilepsyDay2020

Melt your choice of good quality milk or dark chocolate (100g) in 400-500 ml hot milk (warmed on the stove top). Serve warm in mugs.

Optionally can be topped with cream, marshmallows or grated chocolate.

FEATURE

DO YOU SPEAK CORONA? from

ANOSMIA

Asymptomatic to Zoonosis...

COMORBIDITY

also known as smell blindness. The loss of the sense of smell, either total or partial. It may be caused by head injury, infection, or blockage of the nose. There is evidence that anosmia is a symptom of COVID-19 infection.

A medical condition that increases a person's risk of becoming very sick if they develop COVID-19. These conditions include chronic kidney disease, COPD (chronic obstructive pulmonary disease), obesity, serious heart conditions and type 2 diabetes. Other conditions that may up someone's risk of severe COVID-19 disease include asthma,hypertension, compromised immune systems, smoking and type 1 diabetes.

ASYMPTOMATIC Presenting no symptoms of disease. In the case of COVID-19, this means absence of fever, dry cough, sore throat, shortness of breath and body aches, among other less common symptoms. “Asymptomatic" is sometimes used to describe anyone who shows no symptoms at the time of testing positive for the virus, but some of these individuals may be "pre-symptomatic" and will develop symptoms over the next few days. The spread of the virus from both asymptomatic and pre-symptomatic cases is the main reason mask wearing is mandatory in shared spaces - to prevent the spread of the novel coronavirus, particularly from people who may not know they have it.

CONTACT TRACING Finding, notifying and monitoring people who may have come into close contact with an infectious person. In the case of COVID-19, monitoring usually involves self-quarantine as an effort to control the spread of disease. For the novel coronavirus, a close contact is defined as somebody who has spent at least 15 minutes within 2 metres of a person with a confirmed or probable case of the coronavirus.

COMMUNITY SPREAD The spread of a contagious disease in a geographic area in which there is no knowledge of how someone contracted the disease. In other words, no known contact can be traced to other infected individuals.

Coronavirus A family of viruses that include SARS (severe acute respiratory syndrome) and MERS (Middle East respiratory syndrome) as well as other respiratory illnesses. A novel coronavirus is a new strain of coronavirus, that has never been detected in humans. SARS-CoV-2, the virus fully defined as “severe acute respiratory syndrome coronavirus 2” causes the disease COVID-19.

Why Corona? Coronaviruses are named for the term “corona”— Latin for crown — which refers to the shape of the virus when observed microscopically i.e. circles with spikes ending in little blobs, like a crown.

CORONAVIRUS DISEASE 2019 (COVID-19) The infectious disease caused by SARS-CoV-2. COVID-19 can present with a broad and evolving list of symptoms, including fever, dry cough, shortness of breath, headaches, chills, muscle pain, fatigue, diarrhoea, nausea, vomiting and loss of taste or smell. Not every patient displays the full range of symptoms.

Health Bytes has compiled a COVID-19 crisis catalogue, a glossary of terms and jargon that are important to understand the COVID-19 pandemic and living with COVID-19.

DOOM-SCROLLING The act of scrolling through one’s social media feed and constantly being inundated with depressing, doom-and-gloom (corona) news updates.

VS PANDEMIC An epidemic is a widespread occurrence of an infectious disease in a community or geographic area whereas a pandemic is a worldwide spread of an infectious disease, crossing international boundaries and usually affecting many people.

PE HERD IMMUNITY also known as community immunity The reduction in risk of infection within a population, often because of previous exposure or vaccination.

The day, or stretch of days, with the highest number of cases or deaths reported in a given period, as seen in a day by day breakdown. It generally indicates the "worst" point in an epidemic. After the peak, case numbers subside.

INCUBATION PERIOD

EPIDEMIC

The time between when an individual is first exposed to the virus and the appearance of symptoms. Most people who develop symptoms of COVID-19 will do so within 12 days. Most experts believe people are most contagious after they begin exhibiting symptoms.

PERSONAL PROTECTIVE EQUIPMENT OR PPE, is specialised clothing and equipment used as a safeguard against health hazards, including exposure to infectious diseases through physical contact or airborne particles.

QUARANTINE

ISOLATION F L A T T E N I N G THE CURVE An attempt to create a more gradual uptick of cases, rather than a steep rise, to avoid overburdening the healthcare system all once. “Flattening the curve” does not necessarily decrease the projected number of cases but spreads them out over a period of time.

Physically separating people who are known to be sick from those who are healthy. Self-isolation is the act of separating oneself from others.

10 days

The separation or restriction of movement of individuals who appear to be healthy but may have been exposed to an infectious disease for a period of time — in the case of COVID-19, ten days — to see if they become sick.

LOCKDOWN An emergency measure in which individuals are restricted from certain areas to control exposure or transmission of disease. In a lockdown, individuals are encouraged to stay home. >>

THE LOCAL VOICE 5

Transmission How a virus spreads from one individual to the next.

RATE OF TRANSMISSION (RT) The average number of people each infected person goes on to infect. If each subsequent generation of new infections decreases (if RT <1), the virus eventually disappears. An area's transmission rate depends on local policies and how people behave.

SCREENING The act of verifying symptoms and potential exposure before testing for the virus.

Researchers think SARS-COV-2 is primarily spread via the respiratory route i.e. through close contact with an infected person, whose virus-laden droplets are expelled from the nose or mouth and find their way into the eyes, noses and mouths of others. We can think of transmission risk with a simple phrase: time, space, people, and place. The more time a person spends in close spatial proximity to infected people, the higher the likelihood that the virus will spread. Interacting with more people raises the risk, and indoor places are riskier than the outdoors.

Viral Shedding When an infected person releases viral particles from their bodies, through activities like breathing, speaking, singing, sneezing and coughing. People appear to shed the highest amounts of virus around the time symptoms first appear.

WFH An abbreviation of “working from home” or “work from home.”

ZOOM BOMBING The unwanted, disruptive and harassing intrusion, generally by internet trolls and hackers, into a private videoconference call.

VA CC I

The practice of maintaining greater space between oneself and others, and/or avoiding direct contact with other people. Widespread social distancing has been credited with reducing virus transmission in multiple countries. Also referred to as"physical distancing."

SOCIAL D I S T A N C I NG

A biological preparation of organisms that provides immunity to a particular infectious disease. Currently, there is no vaccine for COVID-19.

The term became popularised because the COVID-19 pandemic forced many people to stay at home and (Zoom) videoconferencing is used on a large scale by businesses, schools, and social groups.

VENTILATOR

Symptomatic Showing symptoms of COVID-19, which can include a fever, dry cough, shortness of breath and body aches. Health experts believe the risk of transmitting the virus is highest when an individual is symptomatic.

A machine designed to move air in and out of the lungs for a patient who is physically unable to breathe or who is not breathing well. Because COVID-19 can cause severe lower respiratory infection, a ventilator is a critical machine for a patient with severe disease.

TESTING A procedure to determine if the individual is, or has recently been, infected with a disease. The most common diagnostic test for the novel coronavirus involves taking a swab sample from someone's nose or throat and analysing it for tell-tale signs of SARS-COV-2 viral RNA.

ZOONOSIS Any disease that spreads from animals to people. COVID-19 is considered a zoonotic disease — it is thought to have originated in Chinese horseshoe bats and spread to humans, possibly with a stop in a different animal in-between.

Sources and references consulted: www.npr.org/sections/goatsandsoda www.cnet.com/how-to/coronavirus-glossary www.cbc.ca/news/health/covid19glossary-1.5510230 | health.usnews.com/ conditions/articles/coronavirus-glossary

ACTIVO’S IMMUNE SYSTEM 5 EASY STEPS TO YOUR IMMUNE SYSTEM FROM THE

STEP 1

• Start with a daily dose of a good multivitamin and mineral supplement to boost and support your immune system. • Activovite Complete contains 23 essential vitamins and minerals to give your body everything it needs to maintain a healthy nutritional balance.

STEP 2 • To complement your daily multivitamin, top up your Vitamin C intake. • Plusssz Vitamin C is an ideal daily top-up. It contains 500 mg of Vitamin C, to act as a powerful antioxidant and immune protector.

STEP 3

• Should you begin to experience any of the signs and symptoms of a cold or flu – stop your Plusssz Vit C and take something that can help to manage & alleviate the symptoms. • Plusssz Cold & Flu contains 1000 mg of Vitamin C and a combination of natural ingredients designed to reduce inflammation and lessen the symptoms and duration of influenza. • If you see no improvement within 7-10 days, please consult a healthcare professional for advice.

STEP 4

• In the event that your doctor prescribes a course of antibiotics, remember to take a good probiotic as co-therapy in order to restore your intestinal flora. • Activovite PRO4 not only gives you the benefit of 4 probiotic strains, but also contains essential vitamins to help rebuild your immunity!

STEP 5

• Stock up on a good throat lozenge to keep the coughing and sputtering at bay. • Prosils sugar free herbal throat lozenges effectively relieve coughs and soothe throat irritations.

THESE ARE IMPORTANT TIPS TO TAKE NOTE OF TO SAFEGUARD YOUR HEALTH AGAINST COLD AND FLU VIRUSES. Activo Health (Pty) Ltd. Co. Reg. No.: 2009/009541/07. Block B, Arena Office Park, 272 West Avenue, Centurion, 0157, South Africa. PO Box 11911, Zwartkop, 0051, South Africa. Tel: 0800 (ACTIVO) 228486. Fax: 086 619 5833. info@activo.co.za. www.activo.co.za.

FEATURE

Running a high temperature? Fever facts and what to do about it

A person’s normal body core temperature, when measured orally, is between 36.5˚C and 37˚C. We take a closer look and advise what to do in the case of a higher temperature.

KNOW THE DIFFERENCE Infrared vs normal thermometers

From the stomach virus to the common cold or flu (including COVID-19), a fever is a common sign and a reaction of the immune system to fight pathogens. You are suffering from a fever if your body temperature remains higher than 37˚C for some time. For very young children and infants, even slightly elevated temperatures may indicate a serious infection. In newborns, a subnormal temperature – rather than a fever – may also be a sign of serious illness. A fever, also referred to as pyrexia, is a sign that the body is defending itself, and one of the body’s reactions to infection.

• Detecting fever requires measuring body core temperature, either by putting a thermometer into the rectum or mouth. • Infrared thermometers measure heat radiating from a surface – in other words surface temperature. The forehead skin or inner eye temperatures that infrared thermometers or thermal cameras usually measure in fever screening are not body core temperatures. Unfortunately, surface temperature is not a reliable indicator of fever.

A FEVER CAN HELP YOUR IMMUNE SYSTEM FIGHT INFECTIONS IN TWO WAYS. Since viruses and bacteria struggle to survive in a body with an elevated temperature, fever is actually an ally in fighting infection. An elevated temperature also increases the production of infection-fighting white blood cells, their speed of response and their killing capacity.

HOW IS A FEVER TREATED?

FIRST-AID SUGGESTIONS FOR SEIZURES

Paracetamol is an antipyretic – a drug that helps to lower fever. It is also an analgesic (pain reliever), so it eases the discomfort and body aches that often accompany fever. Ibuprofen is another fever-reducing medication that relieves mild to moderate aches and pains. Ask your pharmacist to suggest a fever-reducing medicine.

• Secure the airway by putting the child on his side. • Check that he is breathing. • Lay him down, place a cushion under his head and loosen tight clothing. • Remove any object that he could knock himself against. • Don’t force anything into his mouth. Do not give him anything to drink. • Don’t restrain your child. • Once the fit has stopped, place your child on his side with his face turned to the floor. • Any child who has had a seizure should be seen by a doctor to determine the cause. • It is common for a child to be drowsy or sleepy after a seizure. >>

HOME TREATMENT To bring down a person’s temperature: • Remove excess clothing. • Give medication or prescribed suppositories to reduce a fever of 40˚C or higher. • Keep the patient hydrated by giving them plenty of water or fruit juices. It is best to give small, frequent drinks. • Sponge the skin with tepid water. (If the water is too cold, it can be a shock to the system). Evaporation will have a cooling effect. • Do not give aspirin to a child with a fever. Many fevers are caused by viral infections, and the combination of aspirin and viral illness has been linked to the development of Reye’s syndrome, a progressive and very dangerous liver disease.

WHEN TO CALL A DOCTOR ABOUT A FEVER • When a newborn or baby younger than six months has an elevated (or low) temperature. • When the fever is accompanied by a stiff neck, confusion, lack of energy, difficulty in waking, inconsolability and headaches. • If an adult has a temperature of more than 39.4˚C or has had a fever for more than three days. • If persistent vomiting, unusual skin rash or mental confusion accompany a fever. • When the sufferer shows signs of seizures.

CAUTION: A fever is usually classified as a body temperature measured above 37.5˚C, depending also on your normal body temperature. But if a fever measures above 40˚C then you need to seek immediate medical attention from your doctor, clinic or hospital.

FEVER? EAT THIS, NOT THAT Dietician, Jandri Barnard gives some good advice on which foods to eat when you have a fever. One of the more pervasive immune system myths you might have heard is the refrain, “feed a cold, starve a fever”. The fact is that your body needs adequate fuel to fight off infections of any kind. Your immune system needs energy from your diet to increase white-blood-cell production. The rise of your internal body temperature boosts your metabolism, too. When you have a fever, you might not have a big appetite. This is completely normal, but it is still important to supply your body with nutrients and energy in the form of soothing drinks or foods, as you get dehydrated more easily when having a fever. Certain foods can even help to speed up the process of healing. And it is important to incorporate flavours that you prefer into these foods as well. Whenever you have a fever, stick to stomach-friendly foods, which are rich in the essential nutrients your body requires to recuperate. EAT THIS

Some foods to include are:

• Chicken soup Instant soup or a hearty homemade soup, is full of quality ingredients that can help fuel your body in its time of need. Antioxidants and vitamins from the veggies help support your immune system. And protein from chicken gives sustainable energy to aid in the fight. Soup increases your overall fluid intake, helping to lower your body temperature as well as flush out toxins. • Poultry and fish Your body needs additional protein when you have a fever to recover at a much faster rate. Choose lean protein sources rather than fatty, red meat.Poultry (preferably without skin) and fish need to be cooked thoroughly for easy digestion, but not fried. Use it as an ingredient in a soup or broth, to increase your fluid intake. Oily fish sources, such as sardines, salmon, tuna and mackerel, are rich in omega-3 fatty acids that help strengthen the immune system. • Coconut water When having a fever, this go-to-drink is a phenomenal hydrator for your body. If you are suffering from mild diarrhea too, then the intake of coconut water can help to replace the vital fluids and electrolytes lost.

• Vegetables It is important to eat a wide variety of colourful vegetables. Use the rule of thumb - - the brighter the vegetable the more nutrients it provides – to choose nutrient-rich vegetables that your body needs to heal quicker. Cooked vegetables are easier to digest by your weakened stomach. Cook the vegetables separate to maintain the desirable texture of the vegetables, or in a stew or soup for a heartwarming meal. You can alternate it with crispy fresh vegetables if you are on the mend. • Fruits When your body is fighting an infection, you will most likely have a craving for fruit with a high vitamin C content. Luckily, these fruits are more readily available in the winter months, including guavas, kiwis and citrus fruit. When your appetite is low, drinking fresh fruit juices are recommended to give yourself a liquid nutrient boost. • Greek or plain yoghurt Eating probiotic rich yoghurt helps to replace the ‘good bacteria’ in your gut. These probiotics in the form of ‘good bacteria’ assists in fighting off invading microbes that cause infections in your body. It is also an excellent source of protein that assists the body to heal quicker.

NOT THAT When you have a fever, avoid foods which are difficult to digest, as your digestive system might also not be functioning optimally. It's important to take probiotics too if you are taking antibiotics, as it might upset your already sensitive gut. Also avoid foods with ‘empty calories’, i.e. foods high in sugars and fat with little or no vitamins or minerals of nutritional value. Some foods to rather avoid include: • Fizzy drinks - Rather drink fresh fruit juices or smoothies with fresh fruit added. • Red meat and shellfish, which are high in fat, proteins and more difficult to digest.

• Unpasteurised milk and dairy products - For your own safety, opt for pasteurised, dairy products to prevent further infections. • Unhealthy snacks high in fat and sugar, like chips and chocolates. • Caffeine (including coffee) - Tea is a better option, but without added milk or sugar. • Alcohol - Better to avoid dehydrating, alcoholic drinks when you have a fever or an infection. References and sources available on request.

FEATURE

YOUR IMMUNE SYSTEM Separating Fact from Fiction Your immune system is an extremely complex network of cells and molecules that works around the clock to protect you against infectious bacteria, viruses, parasites and fungi.

With coronavirus likely to be with us for the foreseeable future and flu season here already, there’s a lot of talk around “boosting” our immune systems. ‘Boosted’ in this sense often means ‘strengthen’ or ‘support’, which are far more appropriate terms. What can you do to make sure your immune response is as good as it can be?

Should you be taking certain vitamins or supplements? What about exercise? And what are the myths to be aware of? Maretha Opperman separates fact from fiction.

MYTH 1 Getting more than the daily recommended amount of vitamins and minerals will strengthen your immune system, and help you to stay healthy.

FACT No concrete scientific evidence exists showing that taking extra supplements strengthens the immune system unless you have certain micronutrient deficiencies. People vulnerable to micronutrient deficiencies are pregnant women, children who do not eat well, and the elderly who are unable to fulfil their nutritional needs with their habitual diet.

MYTH 2 My immune system can be boosted by taking large doses of vitamins (e.g. vitamin C) and minerals (e.g. zinc).

FACT There are a number of vitamins and minerals that support your immune system. These include vitamins A, B6, C, B12, copper, iron, selenium and zinc.

Taking megadoses of a single vitamin or supplement has not been proven to help the immune system. A varied diet that include a combination of all vitamins and minerals, and all the food groups on a daily basis, is recommended. Remember to eat at least 5 portions of colourful fruits and veggies every day.

MYTH 3 Megadoses of vitamin C will ward off a cold.

FACT Megadoses of vitamin C have been advocated to prevent colds and often people gulp 1000 to 2000 mg when they feel flu symptoms coming on. Even though vitamin C might not prevent you from getting sick, it may reduce the duration of a cold. A metaanalysis, which examined the effect of routine vitamin C supplementation, included the data of 9 745 cold episodes among adults and children. Results have shown that in adults the duration of colds was reduced by 8% and in children by 14%, when taking around 200 mg per day.

MYTH 4 Stress doesn’t affect my immune system.

FACT Stress is the immune system’s enemy. During acute stress, which only last a few minutes, your body mobilises certain kinds of cells into the bloodstream to prepare you for injury or infection during the “fight or flight” response. Acute stress also increases blood levels of proinflammatory cytokines. Cytokines are small proteins released by various cells in the body, including those of the immune system, where they coordinate the body’s reaction against inflammation and infection. Pro-inflammatory cytokines are promoting fever and inflammation.

Chronic stress, which last from days to years is also associated with increased levels of pro-inflammatory cytokines, but with different health consequences. Chronic stress causes disruption of the immune system over time, and increase your risk to develop chronic diseases such as heart disease and diabetes. Another result of chronic stress is the activation of latent viruses. The activation of these viruses can reflect a loss of immunological control over the virus making your more prone to become ill.

MYTH 5 Foods and supplements are the only way to improve immunity.

FACT It is important to eat well, however, we also need to look after our bodies and mental health. 1. Washing your hands frequently, and thoroughly is one of the best ways to reduce the germs for both you and the people you interact with. 2. It is wise to limit your alcohol intake, and avoid smoking as smoking increases inflammation, while heavy drinking is associated with impaired gut and liver function. 3. Get daily exercise. Ample evidence shows that frequent, moderate intensity exercise, enhances immunity, and might delay aging of the immune system. 4. Only supplement your diet if you cannot follow a healthy diet. Children, pregnant women and the elderly are more prone to vitamin and mineral deficiencies. 5. Get enough sleep. Sleep deprivation is associated with a reduced ability to fight bacteria and viruses. During sleep our bodies reset, which promote energy restoration, muscle relaxation as well as tissue growth and repair. We need between 7 and 9 hours of proper sleep per night. >>

THE LOCAL VOICE 13

MYTH 6 Being overweight doesn’t affect my immune system.

FACT Overweight and obesity is an enormous public health concern in South Africa. Research shows that obesity is characterised by chronic low-grade inflammation. With excessive fat cells your body is under a constant state of stress/ immune response, and your immune system is permanently “switched on”. Excess fat tissue in the body acts as an endocrine organ since it produces several hormones and pro-inflammatory cytokines. This links fat tissue with significant changes in the body’s inflammatory and metabolic environment. Your risk of ending up in hospital from flu complications is higher compared to normal weight individuals. Obese people may also suffer from delayed wound healing and recurring urinary tract infections after an operation. Obesity is classified as a body mass index of more than 30 kg/m2.

MEDICAL DICTIONARY Acute vs. chronic? • Acute conditions are severe and sudden in onset. This could describe anything from a broken bone to an asthma attack. • A chronic condition, by contrast, is a long-developing syndrome, such as osteoporosis or asthma. Note that osteoporosis, a chronic condition, may cause a broken bone, an acute condition. An acute asthma attack occurs in the midst of the chronic disease of asthma. Acute conditions, such as a first asthma attack, may lead to a chronic syndrome if untreated. Source: medlineplus.gov

References and sources available on request.

PRODUCTS TO HELP SUPPORT YOUR IMMUNE SYSTEM

Y A D Y EVER

T R O P P U S E N U M FOR IM

To get them ready for school again Vitamin C Zinc Vitamin D

This unregistered medicine has not been evaluated by the SAHPRA for its quality, safety or intended use. Health Supplements do not replace a healthy diet and lifestyle. For more information, speak to your healthcare provider. Legals and references visit www.crecheguard.co.za Name and business address: iNova Pharmaceuticals (Pty) Ltd, Co. Reg. No. 1952/001640/07, 15E Riley Road, Bedfordview. Tel. No. 011 087 0000. www.inovapharma.co.za. IN1251/20

BODY WISE

Know your numbers The 5 numbers you should know for optimum health

BMI (BODY MASS INDEX) BMI, or body mass index, is a measurement that takes into consideration your height and weight to determine if you are underweight, healthy weight, overweight, or obese. For adults it is defined as the weight in kilograms divided by the square of your height in meters (kg/m2).

BMI Classification Stay abreast of your health numbers to reduce your risk of cardiovascular disease and other major health consequences. You can easily recall important numbers with out much thought, from your alarm code to your bank account PIN and your children’s birthdays. But did you know there are other numbers you may be much less familiar with, even though they’re just as important? Your health numbers, which include your blood pressure, cholesterol, BMI, triglycerides, blood sugar, and waist circumference, provide important clues to your overall health. When it comes to taking a proactive role in your wellness, the first step is visiting your doctor or local pharmacy clinic for a baseline reading on your health numbers. For a health screening the nurse will weigh you, measure your height and waist, take your blood pressure, and do blood tests to measure your glucose and cholesterol levels.

Obese Class III: Obese Class II: Obese Class I:

If you can only remember one number, your waist size is the one to know. Why? Because better than your weight or your BMI, your waist size predicts your heart disease risk. It's easy to measure yourself. Just get a non-elastic tape and measure around your belly button.

Kg/m2 >40.0 35.0 – 39.9 30.0 – 34.9

A BMI of over 30 indicates that you are heavily overweight and it is important for you to lose weight. A high BMI is directly correlated to high blood pressure, high cholesterol, diabetes, stroke, vascular disease, chronic pain, and even depression.

Overweight: 25.0 – 29.9 You may be advised to lose some weight for health reasons.

Underweight: <18.5 People who are very underweight may also not live as long as those who are a healthy weight.

Normal: 18.5 – 24.9 A BMI of 18.5 - 24.9 indicates that you are at a healthy weight for your height.

GOOD TO KNOW We take a look at the “healthy” numbers you should know and remember.

WAIST CIRCUMFERENCE

The connection to heart disease

Women: Equal to or more than 80 cm Men: Equal to or more than 100 cm These numbers increases your risk of cardiovascular disease, high blood pressure, diabetes, and abnormal cholesterol.

If you are overweight, do not have a high waist circumference, and have less than two risk factors, then it is important that you do not gain any more weight. If you are overweight, or have a high waist circumference, and have less than two risk factors, then it is important for you to lose weight.

Being a healthy weight can help you live longer, lowers your risk of developing chronic disease, serious health problems and help you get more out of life.

No matter what your numbers, the most important thing to know is that they can all be improved by healthy lifestyle choices. Even small changes in your physical activity, nutrition, and your smoking habits can have a major impact on your overall health and wellbeing.

3 BLOOD PRESSURE

LDL

The key to heart health

Predictor of heart attack

CHOLESTEROL

BLOOD GLUCOSE

Blood pressure consists of two numbers. Your systolic pressure measures the pressure of blood against artery walls when the heart pumps blood out during a heartbeat, while the diastolic pressure measures the same pressure between heartbeats, when the heart fills with blood. Both of these numbers are important. Blood pressure can vary due to external stress factors, food intake or medication, but must be checked up on a regular basis.

Random total blood cholesterol can be taken at the clinic or pharmacy with a finger prick. Your total blood cholesterol should be below 5mmol/l to be classified as normal. If the reading is higher, then you need to investigate your current lifestyle, and make changes accordingly. If left uncontrolled, high cholesterol can lead to blockages in the arteries that can cause a heart attack or stroke.

Glucose is the primary energy source for the body's cells and the only energy source for the brain and nervous system. A steady supply must be available for use, and a relatively constant level of glucose must be maintained in the blood. Your blood glucose levels can also be measured by a finger prick. It is important to tell the nurse when your last meal was, as the time of the day the measurement is taken, can influence your reading.

Hypertension (also known as high blood pressure) is 140/90mm/Hg or higher

Total cholesterol 7.5 mmol/l or more is considerably elevated

If you are not already diagnosed as a diabetic and your readings are between 8 and 10 mmol/l or higher, then you require a doctor’s intervention.

Pre-hypertension (high normal) is between 130/85 and 139/89mm/Hg

Total cholesterol Between 5 and 7.4 mmol/l is considered moderately elevated

Total cholesterol Less than < 5 mmol/l is normal Normal blood pressure is between 120/80 and 129/84mm/Hg

LDL cholesterol Less than < 3.0 mmol/l HDL cholesterol More than > 1.2 mmol/l Triglycerides Less than < 1.7 mmol/l

Hypertension is classified, according to the WHO, as a condition in which the blood vessels have persistently raised pressure. Hypertension is a serious medical condition, and can increase the risk of heart, brain, kidney and other diseases. It is also a major cause of premature death worldwide, with over a billion people having the condition – 1 in 4 men and 1 in 5 women.

If your total cholesterol reading is higher than the recommended range, a full lipogram test can be requested by your medical practitioner. This will be done at a lab to determine the different cholesterol levels i.e. total cholesterol, triglycerides, LDL cholesterol (“bad” cholesterol) and HDL cholesterol (“good” cholesterol), more accurately.

Predictor of diabetes

A normal or random blood glucose measurement (after a meal): Between 5 and 7.8 mmol/l. Fasting blood glucose (taken prior to any food or drink): Between 4 to 6 mmol/l.

How to prepare for the test? In general, it is recommended that you fast (nothing to eat or drink except water) for at least 8 hours, before having a blood glucose test. For people with diabetes, glucose levels are often checked both while fasting and after meals, to provide the best control of diabetes. Sources and references consulted: www.webmd.com | www.pss.org.sg Jandri Barnard

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HOW TO DECODE A PHARMACY LABEL Cautionary and advisory pharmacy labels appear on all medicines, yet medicine is so often not finished or inadvertently taken incorrectly. Have you ever wondered about the meaning of medicine labels like “Complete the course” or “Take after food” or “Avoid alcohol while taking this medicine”? Have you thought about why you can’t stop taking the medicine when you feel better, or how much food is enough or whether one glass of wine will make a difference? Food, such as dairy products, vitamin supplements, antacids, other medication, and even some herbal remedies may affect the safety and effectiveness of a drug.

THE MOST COMMON ADVISORY LABELS: DO NOT STOP TAKING THIS MEDICINE WITHOUT CONSULTING YOUR DOCTOR Blood pressure medication can cause a sudden rise in blood pressure if stopped without medical supervision. Antidepressants can cause withdrawal symptoms such as headaches. With infectious diseases, the disease may return within a short period of time, or the bacterium may become resistant to the medication (antibiotics), and you cannot be treated with the same medication again. Consult with your doctor about when to stop taking medication safely.

THIS MEDICATION CAN CAUSE DROWSINESS Antihistamines, regularly used for allergies like hay fever, may cause drowsiness, affect your reaction time, and ability to make critical decisions. This is especially dangerous when you are driving or operating heavy machinery. Alcohol will usually exacerbate this effect.

AVOID ALCOHOL Alcohol, combined with some medications, can cause nasty side effects. The most common medicine causing these side effects is metronidazole, an antibiotic that is used for treating common infections such as dental infections. It may react with alcohol to cause a hangover-like feeling, severe nausea and vomiting, as well as a throbbing headache.

What is ANTACIDS? medicine for indigestion or heartburn that neutralise excess stomach acid.

TAKE ON AN EMPTY STOMACH

COMPLETE THE COURSE

Some medicine may bind to food in the stomach and will not be well absorbed when taken with food; therefore it must be taken on an empty stomach – one hour before, or two hours after a meal.

This is the most common label not being adhered to, and usually refers to a course of antibiotics. If you do not complete the course, the infection may return, and the bacteria may become resistant to the antibiotic. The next time you have an infection, the antibiotic may not work. And the more resistant the bacteria become, the harder they are to treat.

AVOID ANTACIDS, GRAPEFRUIT JUICE, AND IRON OR CALCIUM PREPARATIONS Calcium in milk can cause certain medication to be poorly absorbed due to chemical reactions, or due to the stomach acid being neutralised. The same goes for supplements containing calcium or iron. To avoid this interaction, leave a gap of at least 2 hours between taking medicine and using any of the above. Grapefruit juice can affect some medications, such as certain cholesterol-lowering medication, and may increase the incidence of side effects or toxicities because it may increase the amount (concentration) of medicine taken up in your system. Again, you do not have to avoid drinking grapefruit juice altogether. Your doctor or pharmacist will inform you if this is relevant to the medication you are taking.

“TIMES A DAY” DOSAGE Taking medicine three times a day means taking it eighthourly, at regular intervals. This promotes an even amount of medicine in your system throughout the day, and if not possible to adhere to, try and take it as close to this schedule as you can. For chronic medication, discuss the different options with your doctor so no dosages would be skipped. TAKE: • 3 x a day: 8-hourly i.e. every 8 hours • 2 x a day: 12-hourly i.e. every 12 hours • 4 x a day: 6-hourly i.e. every 6 hours If your medicine label contains any information that you do not understand, ask your doctor or pharmacist.

TAKE WITH OR AFTER FOOD Some medicine may upset your stomach or may not be well-absorbed when taken on an empty stomach. However, a small amount of food, like a slice of bread or an apple, will be enough. If you experience any stomach discomfort, do not continue the medication. Sources and references consulted: www.womenshealthmag.com www.pharmacytimes.com | www.everybody.co.nz

advice • Know your family’s medical history. Read about your family members’ illnesses, and what they are treated with. • Clearly mark everything with a reminder of what it is used for, or, better yet, keep the package insert to be sure of directions for dosage and use (if you have a larger family, whom it was prescribed or purchased for). • Get to know the products so you don’t duplicate (e.g. two different products, both containing paracetamol). Also check which medicines have more than one use. • Store children’s medicines separately as they often look similar to the adult version, and you could give your child the stronger version by accident. • Keep a separate container for daily medicine and vitamins. • Follow medicine storage instructions. Some medicines must be kept in the fridge, or in a dark place, for example.

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HEART ATTACK OR SUDDEN CARDIAC ARREST? T TO HOW THEY DIFFER AND WHA

A heart attack is often confused with cardiac arrest and people often use these terms interchangeably, but they are not the same thing. A heart attack is when blood flow to the heart Is blocked, and sudden cardiac arrest is when the heart malfunctions and suddenly stops beating.

WHAT IS CARDIAC ARREST? Cardiac arrest occurs when the heart malfunctions and stops beating unexpectedly. It is triggered by an electrical malfunction in the heart that causes an irregular, chaotic heartbeat (arrhythmia). With its pumping action disrupted, the heart cannot pump blood to the brain, lungs and other organs. Cardiac arrest is an “electrical” problem and occurs when the heart suddenly stops beating due to a malfunction in the heart’s electrical system.

is not breathing or is only gasping, and has no pulse. Death occurs within minutes unless emergency CPR is started, or if an AED (automated external defibrillator) is used on them. WHAT TO DO A person whose heart stops beating can be revived, but only if treatment starts quickly enough to ensure they don’t suffer from brain damage. A cardiac arrest is an extreme emergency!

defibrillator – AED for short), which restarts the heart by giving an electric shock, is available, use it as soon as possible. If two people are available to help, one should begin CPR immediately while the other calls an ambulance and finds an AED. CPR is invaluable in keeping a person’s heart beating long enough until paramedics arrive and take over treatment.

CARDIAC ARREST IS A LEADING CAUSE OF DEATH Risk factors

WHAT HAPPENS

Immediate cardiopulmonary resuscitation (CPR) and defibrillation is needed to have any chance of survival.

• Prior heart disease is a major risk for cardiac arrest.

You can increase the person’s chances of survival by calling for an ambulance and giving immediate CPR. If a defibrillator (an automated external

• A family history of cardiac arrest in a first-degree relative is associated with an approximate 2-fold increase in risk of cardiac arrest.

WHAT IS A HEART ATTACK?

WHAT HAPPENS

A heart attack occurs when a blocked artery prevents oxygen-rich blood from reaching a section of the heart.

Symptoms of a heart attack may be immediate and intense and may include:

More often symptoms start slowly, and persists for hours, days or weeks before a heart attack.

A network of arteries surrounds the heart muscle and supplies it with blood that is rich in oxygen. The heart needs oxygen to function. These arteries can become clogged by a build-up of plaque (cholesterol and fatty deposits) on the inner walls of the arteries, a condition known as arteriosclerosis.

• Chest pain or intense discomfort in the centre of the chest; also described as a heaviness, tightness, pressure, aching, burning, numbness, fullness or squeezing feeling that lasts for more than a few minutes or goes away and comes back. It is sometimes mistakenly thought to be indigestion or heartburn. • Pain or discomfort in other areas of the upper body including the arms, left shoulder, back, neck, jaw, or stomach. • Difficulty breathing or shortness of breath. • Sweating or “cold sweat.” • Fullness, indigestion, or choking feeling (may feel like “heartburn”). • Nausea or vomiting. • Light-headedness, dizziness, extreme weakness or anxiety. • Rapid or irregular heartbeats.

Sudden cardiac arrest can occur without warning, but may be preceded by palpitations, dizziness, chest pain or shortness of breath. Seconds later, a person collapse, becomes unresponsive (unconscious),

This build-up of plaque can block the flow of oxygen-rich blood to the heart. When one or more of the coronary arteries are completely blocked, a heart attack may occur. A heart attack is thus a “circulation” problem caused by a blockage in one or more of the heart’s arteries. If the blocked artery is not reopened quickly, the part of the heart normally nourished by the artery begins to die.

Unlike with cardiac arrest, the heart does not stop beating during a heart attack. But, the longer the person goes without treatment, the greater the damage. Women may have shortness of breath, nausea, vomiting and they can have back, neck or jaw pain. >>

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WHAT TO DO Call an ambulance and say you think someone is having a heart attack. Even if you are not sure it is a heart attack, call an ambulance. Every minute matters! Emergency medical services staff (paramedics) can begin treatment when they arrive and, revive someone whose heart has stopped.

Help move them into the most comfortable position. The best position is on the floor leaning against a wall with knees bent, and head and shoulders supported. This should ease the pressure on their heart and stop them hurting themselves if they collapse.

WHAT IS THE LINK? These two distinct heart conditions are linked. Heart attacks increase the risk for sudden cardiac arrest. Cardiac arrest may occur as a result of a heart attack, but everyone who suffers a heart attack does not have a cardiac arrest or need CPR. Sudden cardiac arrest can occur after a heart attack, or during recovery.

IF YOU THINK SOMEONE IS HAVING A HEART ATTACK, LOOK FOR THE FOUR P's:

Be aware that they may develop shock. Shock does not mean emotional shock, but is a lifethreatening condition, which can be brought on by a heart attack. Keep checking their breathing, pulse, and level of response.

1. PP ain â&#x20AC;&#x201C; a continuous pain in the chest, which could spread to the jaw, neck or arms 2. PP ale skin 3. PP ulse that is rapid and weak 4. PP erspiration/sweating

If they lose responsiveness at any point, open their airway, check their breathing, and prepare to treat someone who has become unresponsive. You may need to do CPR.

These include a thickened heart muscle (cardiomyopathy), heart failure, arrhythmias, ventricular fibrillation, and long Q-T syndrome.

Other heart conditions may also disrupt the heartâ&#x20AC;&#x2122;s rhythm and lead to sudden cardiac arrest.

Source: American Heart Association

5 WAYS TO LOWER YOUR RISK OF A SECOND HEART ATTACK TAKE YOUR MEDICATIONS Take medications as your doctor prescribed. They help you avoid another heart attack. Forgetting to take a dose or get a refill can lead to big health problems.

FOLLOW UP WITH YOUR DOCTOR Getting better means working together with your healthcare team. See your doctor within 5 weeks of your heart attack to help keep your recovery on track.

PARTICIPATE IN CARDIAC REHAB Cardiac rehabilitation improves your physical and emotional recovery by increasing your physical fitness, helping you adopt heart-healthy living, and addressing sources of stress.

MANAGE RISK FACTORS Common risk factors include smoking, high cholesterol, high blood pressure and diabetes. Use medications and lifestyle changes to lower your risk of another heart attack.

GET SUPPORT Sharing your journey to recovery with family, friends and other survivors can help reduce anxiety and loneliness.

RECIPE

HOT OATS PORRIDGE TOPPERS

Jazz up your morning oats with different topping ideas.

by Jandri Barnard

'Oats is a slow releasing carbohydrate, high in soluble fibre. Eating a portion of oats daily can assist to control your blood glucose and lower your total blood cholesterol.'

Vanilla poached pears with peanut butter topping • Peel, halve, and core 2 small pears. • Mix 100g castor sugar, the juice of 1/2 lemon and 200 ml water in a small saucepan. • Add 1 tsp vanilla essence. Heat until the sugar has dissolved. • Add the pears and cover the surface with a circle of baking paper (this ensures that the pears cook through evenly). Cook for 15 – 20 minutes, until the pears feel soft when poked with a knife. • Spoon 1 tsp of peanut butter over the porridge, and top with the poached pears. • Optionally, scatter toasted flaked almonds over. Shortcut tip: Use tinned pear halves and heat with vanilla essence added to the syrup of the tin.

Plum, raisin and granola topping • Preheat the oven to 180oC. • Halve, and stone 2 plums. Place cut side up in a small dish and drizzle with 1 tsp honey and 2 tsp water. Bake for 15 minutes and remove from oven. • Mix 30g dry oats with 1 tsp honey, 2 tsp olive oil, 1/2 tsp ground cinnamon, a pinch of salt, and a small handful of raisins. Squash together to make lumps and form a crumble, then scatter over the plums.

Banana coconut topping • Make oats porridge, but rather use coconut milk instead of water to cook the oats in. • Split 1 banana lengthways, and either grill the banana slices quickly, or use one half of the banana as it is on top of each bowl of porridge. Top with toasted coconut shavings and a spoonful of coconut flavour yoghurt, if available.

Butternut, bacon and blueberry with maple syrup topping • Preheat the oven to 200oC. • Toss 100g (about half a fresh butternut) frozen or fresh chopped butternut, with 1 tsp olive oil, 1/2 tsp ground cinnamon, and a pinch of salt. • Roast for 25 minutes in the oven.

• Return to the oven for another 15 minutes.

• Either top with two rashers of cooked, streaky bacon, or toss 100g diced bacon over the butternut, as well as a handful of blueberries (fresh or frozen), and drizzle with 2 tsp maple syrup. Return to the oven for 5 to 10 minutes until the butternut is caramelised, the bacon crispy, and the blueberries look plump and juicy.

Top the porridge with the granola mix and baked plums. Drizzle any excess juice from the dish over the porridge.

Top with the hot caramelised butternut, blueberries and bacon from the oven. Drizzle with extra maple syrup.

PREPARE THE OATS PORRIDGE WHILE PREPARING TOPPINGS

SERVES 2

PREPARATION TIME 10 - 30 MINUTES

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HEALTHY AND HAPPY

LOCKDOWN PARENTING Parenting tips for a happy home during COVID-19

In this time of COVID-19, children may have questions that are difficult to answer. Sometimes those questions can make you feel stressed. Children may respond to a stressful situation by changing their behaviour like: • • • • • •

holding on to you, feeling nervous or worried, withdrawing or keeping quiet, feeling angry, having nightmares, bedwetting and changing moods.

HERE ARE SOME TIPS THAT CAN HELP YOU AS A PARENT: STAY WITH YOUR CHILDREN. • Separating from them or sending them away can make them feel stressed. Unless you feel like it is not safe for their health to stay with you, staying together is probably better.

and try to remove their fears and doubts. You can give them a hug, and tell them you love them. This will make them feel safe. FIND A SAFE WAY TO LET YOUR CHILDREN PLAY • This can help them feel relaxed and give you time to relax as well. TRY KEEP TO A ROUTINE • Try to make every day seem the same. You can do this by making a timetable for the day at home. It does not have to be as busy as a school timetable, but you can try to make sure that wake-up, eating, homework, playtime and sleep time are similar, every day. It’s difficult to do this, so please don’t stress if things don’t always follow the plan. TEACH THEM ABOUT COVID-19

• If the child must be away from you, try to speak to them every day to make them feel safe. TRY TO LISTEN AND UNDERSTAND YOUR CHILDREN • Children feel calm if they can show their feelings without getting punished or shouted at. • Every child has their own way of showing their feelings. Try to do something creative (like drawing or telling a story, or even preparing food together), to give your child a chance to show their feelings. MAKE YOUR CHILD FEEL SAFE • Children learn from the important adults in their life. So, how you respond in a crisis will affect your child. • Remember to stay calm and handle your own feelings as best as you can. • When you listen to your children, speak to them with a kind voice

• Share information about the virus in ways that your child can understand.

GET THE HELP YOU NEED COVID-19 SYMPTOMS?

National Coronavirus (COVID-19) Health Hotline 0800 029 999 (tollfree)

Coronavirus (COVID-19) WhatsApp Number:

0600 12 3456

• STEP 1: Save the number to your contacts on your cellphone • STEP 2: Send the word "Hi" to Covid-19 Connect and start chatting

SASSA

0800 60 10 11 (tollfree) or 021 469 0235 grantenquiries@sassa.gov.za

SUFFERING DOMESTIC VIOLENCE? Gender Based Violence Command Centre 0800 428 428 or *120*7867# from a cell phone Childline SA (ages 0-16 years)

• Show them how the virus works – it is spread when people cough, and it gets into the air or by touching the things that have been touched by someone who has the virus. • Show them how to protect themselves from infection: washing hands often with soap and water, staying away from other people and public places, coughing into the elbow, wearing a mask when outside. You can share this information with them through fun activities like songs for washing hands, stories about how the virus works or games about keeping everything clean.

0800 055 555 (24 hour - tollfree) CONTACTS FOR SUPPORT (Keep trying, they may be busy) LIFELINE: 0861

322 322

SADAG HELPLINE: 0800 21 22 23 or 0800 70 80 90 or 0800 45 67 89

RELIABLE COVID-19 INFORMATION: • www.westerncape.gov.za/ coronavirus • www.sacoronavirus.co.za • www.who.int www.health.gov.za

Please don’t share fake news, rumours or infection rates with children, because this can scare them. If you or your child needs emotional support, please ask for help.

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HOW TO TRAVEL THE WORLD

without leaving your house by Jandri Barnard

Countries across the world have closed their borders to prevent the further spread of the Covid-19 virus. Even in South Africa, we are restricted to travel within our borders, and will still be limited to enter the borders of other countries. But even if we are all temporarily grounded, we can still tour this big beautiful world from the comfort of our own homes. Without leaving your house, you can take virtual tours of major attractions, historical museums and monuments, music concerts, and even go on safaris in parks and watch animals in the zoo. You can witness natural phenomena, explore mountain tops and deep caverns or tour cities youâ&#x20AC;&#x2122;ve always dreamed of visiting. Escape to these virtual destinations and forget about the coronavirus and the travel ban for a while.

VIRTUAL REALITY MUSEUM TOURS On Google Arts & Culture tours of museums can be visited without the long lines or hoards of tourists. You can visit the Van Gogh Museum in Amsterdam, the Smithsonian National Portrait Gallery, the Louvre Gallery in Paris to view the Mona Lisa up close or the Uffizi Gallery in Florence. You can even stroll around the Palace of Versailles in France and view the gardens of this residence of King Louis XIV of France. (bit.ly/GoogleVirtualMuseumTours)

VIRTUAL WORLD TOURS TAKE A TRIP ACROSS JAPAN • Now that your Olympic dreams are on hold you can visit this 360° VR movie from the Japan National Tourism Organisation, to take a tour of the country from bamboo forests to sushi making. (bit.ly/VirtualWorldJapan) • Or watch the live feed of Shibuya Crossing, the popular Tokyo ‘scramble crossing', where pedestrians cross in all directions at once. (www.sibch.tv) • And don’t forget about the live cherry blossom feeds. (bit.ly/360CherryBlossomsJapan)

EXPLORE THE COASTS OF NORTHERN IRELAND Immerse yourself in the world of Guinness and history, from the hexagon-lined coast of the Grand Causeway (bit.ly/GrandCauseway) to Giant’s Port (bit.ly/GiantsPort).

GET A GLIMPSE OF THE NORTHERN LIGHTS The prime viewing spot for the Northern Lights is the upper reaches of Manitoba, where social isolation is kind of just the norm. But now you can view it from the heat of your house, without trudging through the snow and freezing outside, to enjoy the spectacular view. (bit.ly/NorthernLightsFromManitoba)

VISIT NATIONAL PARKS • Visit national parks in the United States with 3D virtual tours, which can be done in a similar way than when you are exploring the World Heritage Sites by flagged locations you can see from ‘space’. (bit.ly/NationalParksUnitedStates) • Go on a safari and travel through the Kruger National Park in South Africa without leaving your house. Experience and observe together with your family rhinos, giraffes, antelopes and other animals. (bit.ly/KrugerNationalParkSA)

EXPLORE THE NATURAL WONDERS OF CHILE Explore the Torres del Paine to the Atacama Desert to Easter Island by downlading the free app, Chile 360, without leaving the comfort of your home. (bit.ly/DiscoverChile360)

TOUR WORLD HERITAGE SITES Google Earth is offering 3D virtual tours of 30 iconic World Heritage Sites. From the Taj Mahal in India, the Sphinx in Egypt, Stonehedge in England, and many others. You can choose your own adventure from outside planet earth and zooming in. (bit.ly/ExploreWorldHeritageSites) >>

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EXPLORE THE WORLD’S BEST BEACHES Until we can once again lounge on the white sands of our favourite beaches again, or before the summer months have started in South Africa, we can visit the crystal clear waters of the Maldives (bit.ly/Maldives360), or admire the mountain ranges surrounding Myrtos Beach in Greece virtually. (bit.ly/MyrtosBeachGreece)

MOUNT EVEREST FROM A HELICOPTER Getting up close and personal with the world’s tallest mountain involves a lifetime of training, and that is even before you arrive there. This tour, courtesy of Discovery, takes you on the journey of helicopter rescue pilots throughout Mount Everest. Now, even "couch potatoes" have a way to take this most dangerous trek imaginable, without doing months of training. (bit.ly/MountEverestbyHelicopter)

HIKE THE GREAT WALL OF CHINA Now you can take a 10,5 km virtual hike along the Great Wall of China, which spans the wall between Jinshanling and Simatai, known for its quintessential views in China. (bit.ly/HikeTheGreatWallofChina)

HIT THE SKI SLOPES OF CANADA Even if summer is arriving in the Northern Hemisphere, you can extend winter at the Lake Louise Ski Resort in Alberta, Canada with a 360° tour, featuring breathtaking views of snow covered mountains and trees. (bit.ly/LakeLouiseSkiResort)

STEP BACK IN TIME IN EGYPT You can take a virtual tour of museums, sunken monuments, and tombs throughout the Grand Egyptian Museum. Explore the tombs of Egyptian rulers like Pharoah Ramesses VI and Queen Meresankh III. (bit.ly/GrandEgyptianMuseum)

SCENIC ROUTE THROUGH SWITZERLAND On Instagram or travel internet sites, you are likely to see photos of Switzerland’s striking mountain ranges and distinct architecture. Now you can also enjoy a virtual Grand Train tour of Switzerland and may even feel the crispness of the air at the higher altitudes. (bit.ly/GrandTrainSwitzerland)

Gentle on the stomach. Great taste. Suitable for children Safe during pregnancy Vegan friendly www.blueiron.co.za

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