Health Magazine - November 2021

HEALTH NOVEMBER 2021

Make time for

SELF-CARE

Editor’s note SJOE! What a year this has been. It was long, but at the same time, it felt like it flew by!

There are many things that helped me survive this year, and self-care is one of them. To have prioritised it made this year bearable.

We still have a few weeks left of 2021 and we need to make them count. If you don’t know where and how to start your self-care routine, this edition will be your guide.

In this edition, we look at how you can create your “soft life” at home with the best buys for your bathroom that can give you the best self-care day.

We have also spent most of our days at home and unable to travel.

In this issue, we give you places you can escape to and let your hair down, refresh and rejuvenate.

The world is moving away from

CONTENTS

the conventional association of selfcare when it comes to women, it’s now also acknowledged that self-care knows no gender – because it is the art and act of consciously putting yourself first. I unpack what self-care is for me. While we also share with you the best ladies’ mood-enhancing beauty tricks.

Did you know that consuming fruit, vegetables, and exercising can make you happier? We share the relation between your gut and your mood. And so many other things that can help you live on the soft side of life.

It doesn’t matter what self-care is to you, as long as you make it a lifestyle you would have made progress and set yourself up for future success. And, remember to always choose your health!

Viwe

3 Mental health and selfcare are connected 6 How to nurture and nourish yourself 8 Beauty boosters 9 Self-care for men 9 All about antibodies 10 The new luxury 12 African retreats 14 Fighting end-of-year fatigue 16 Indulge yourself 17 Mood boosters 18 Blissful bathrooms

CONTACT US PUBLISHER Vasantha Angamuthu vasantha@africannewsagency.com HEALTH EDITOR Viwe Ndongeni-Ntlebi viwe.ndongeni@inl.co.za LIFESTYLE EXECUTIVE EDITOR Nelandri Narianan nelandri.narianan@inl.co.za DESIGN Juanita Minshull juanita.minshull@inl.co.za PRODUCTION Renata Ford renata.ford@inl.co.za BUSINESS DEVELOPMENT Keshni Odayan keshni.odayan@inl.co.za SALES Charl Reineke charl.reineke@inl.co.za ENQUIRIES info@anapublishing.com

Healing mind & body We may talk about mental health and self-care as two separate things but, in reality, experts say they’re interconnected.

Viwe Ndongeni-Ntlebi THESE are uncertain times we are in and the pressure on people’s mental health has possibly never been greater.

Whether you are adjusting to a new work-home situation, the loss of a job, or grieving the loss of a loved one, the weight of these unprecedented times can be heavy, and significantly impact our mental health.

We may talk about mental health and self-care as two separate things but, in reality, experts say they’re interconnected.

Taking care of one’s mental health has become a bigger priority. There has been an increase in self-care interventions and it’s shifting the way health care is perceived, understood and accessed, but also adding to the many medicines, routines, concoctions and technologies available for people to use themselves.

A recent World Health Organization (WHO) survey in 130 countries shows Covid-19 has disrupted or halted critical mental

health services in 93% of countries worldwide while the demand for such services has increased.

Before the pandemic, the WHO found many countries were spending less than 2% of their national health budgets on mental health and struggling to meet their populations’ needs.

This has sparked concerns that the current situation could become dire if ignored.

A study conducted by the Human Sciences Research Council during the first hard lockdown

TAKING care of your mental health has become a bigger priority. | ANDRE FURTADO Pexels

around April 2020 reported that 33% of South Africans were suffering from depression, while 45% were fearful, and 29% were experiencing loneliness.

This has also prompted people to be more intentional about creating space to recharge and decompress.

The current mental health epidemic isn’t only on the individual level. The South African Depression and Anxiety Group (Sadag) says as many as one in six South Africans suffers from anxiety, depression, or substance-use problems.

Felicity Pienaar, an Occupational Therapist at Akeso Clinic in Nelspruit said there are several societal behaviours that also have a bad impact on our mental health.

We’re seeing this in three ways: 1. Fast and slow lifestyles Our desk-bound lifestyles mean we’re not getting the exercise our bodies and minds need. Couple that with fast food, a technologically enhanced culture of instant gratification, long working hours, and smartphone-diluted leisure time, and we’re starting to

resemble lab rats.

2. Moral degradation Society’s growing desensitisation to things like infidelity, materialism, and disrespect for others, is contributing to serious emotional harm. In fact, researcher, Richard Eckersley (2006) says that “materialism is associated, not with happiness, but with dissatisfaction, depression, anxiety, anger, isolation, and alienation”.

3. The overuse of tech Perhaps the most dangerous, yet largely under-addressed habit we’re practising daily is overusing our smartphones and computers.

Psychiatrist and author Victoria L Dunckley (2014) says this is a problem because overexposure to screens can have a significant effect on our brain’s structure and function – especially in the frontal lobe.

This area of the brain undergoes massive changes until the midtwenties, and is said to affect all areas of life – from relationships to career and academic success.

Like physical health, your mental health requires constant and deliberate self-care.

And this starts with understanding just how important selfcare really is.

While mental health can be managed through medication, there are also several ways to complement the process that can be introduced to your self-care routine.

Conscious breathing can make a difference: While we breathe to feed our body with oxygen, it’s a function linked to our emotional and mental states.

Dr Ela Manga, author of Breathe – Strategising Energy in the Age of Burnout, says breathing is regulated by the nervous system and is also in our conscious control.

“We develop suboptimal breathing habits in response to emotional suppression, societal conditioning and modern lifestyles.

These breathing patterns then form part of neural pathways that inform our thinking patterns, choices and habits.

“When used in specific ways, breathing allows us to release and resolve emotions, belief systems, stresses and memories which are often inaccessible through the more conventional talking therapies.

Breathing is the bridge between our conscious and subconscious experiences,” Manga said.

Manga adds that conscious breathing is one of the safest and most direct ways to explore our bodies, minds, emotions and spirituality, allowing access to our natural state of energy and inner peace.

While we are aware that our diet quality can affect our physical health, it is also important to note the impact food can have on our mental health too.

Poor dietary habits alone have increased the risk of depression by 18% in adults and across their lifespan.

In particular, researchers at Harvard Health Publishing exploring the “gut-brain connection”, found that the gastrointestinal tract works alongside the brain and can contribute to one’s mood and mental health.“When you learn to give your body and brain what it needs, you will feel a remarkable difference in your quality of life,” the researchers noted.

Herbalife Nutrition shares tips on what to add for moodboosting food nutrients for mental health: Complex carbohydrates, such as starchy vegetables, brown rice, sweet potatoes and quinoa, offer a good source of energy.

Protein is a critical part of the processes that fuel the body’s energy and carry oxygen throughout the body in the blood, so including lean protein in daily diet is key. Fish, meat, chicken, eggs, nuts, seeds and soya beans are sources of protein.

TAKE time out to read. | RACHEL CLAIRE Pexels

Fatty acids help assist the brain and nervous system. Flax seeds, meat, fish, and eggs are all packed with fatty acids.

Healthy fats, such as avocado as well as coconut and olive oils, also support healthy brain function.

Health experts advise against processed snacks and high-sugar foods, which can impact the ability to concentrate and may cause dips and spikes in energy levels.

Put yourself first and focus on self-care:

Su-Marie Annandale, Clere brand manager, shares two tips to help you prioritise self-care from today: 1 Be kind to yourself: You are doing the best you can. Stop comparing yourself to others..

2 Keep it real: If your to-do list (whether work or personal life) is overwhelming then why not each evening identify the top three things you want to achieve the next day? Breaking it down into small, achievable steps will ensure you tick things off and feel a sense of achievement.

NURTURE & NOURISH From small daily rituals to grand events, look after yourself, inside and out Sacha Van Niekerk

IF THE past year and a bit has taught us anything it is the importance of self-care.

We only get one body and nurturing and nourishing it in the right way is of the utmost importance.

Health and wellness are on the rise for 2021. From small daily rituals to grand events, there is a greater focus on self-care.

Spa visits, holidays, birthdays, weddings and reunions of every kind were put on hold as we moulded ourselves to best suit the circumstances surrounding 2020.

At present, many people continue working from home without an off switch to end their day. In response, people are carving time out of their lives to be kind and listen to their minds and bodies.

Here are 5 self-care trends to try:

WELLNESS holidays such as yoga retreats are going to be big. | CHELSEA GATES Unsplash

Healing holidays From yoga retreats in the mountains to entire packages consisting of meditation classes and consultations with ayurvedic doctors, tourism sectors are already readying themselves for the demand for physical, spiritual and mental well-being breaks.

At the Global Wellness Summit held last year, experts predicted a boom in the demand for wellness therapies and that they may even surpass medical treatments.

“Wellness has become the cool kid on the block,” said Cecelia Girr, senior strategist at Backslash, the cultural intelligence unit.

Emphasis on skincare Pinterest’s trend predictions report for 2021 revealed a surge in searches for all things natural when it came to skincare.

Perhaps it’s because of the popularity of those Vogue Beauty Secrets videos that feature celebrities running through their daily skincare step by step or the beauty side of TikTok that’s blown up for quality tips on all things serums, sunscreen, make-up and more – but there is a serious shift in the way we view skincare and make-up than we did before.

Emphasis is now being placed on healthy glowing skin rather than concealing imperfections with caked-on make-up.

To lessen the appearance of wrinkles, promote blood circulation and give faces that “snatched” look, facial yoga, gua sha, crystal rollers and more are the natural remedies people are opting for in place of cosmetic surgery.

Of course, a more streamlined make-up routine sporting unruly brows, gloss in place of matte lipstick, and lots of blush for that flushed youthful look should follow suit as healthy skin needs very little to look its best.

Slow living According to the website, Think With Google, “the slow living” trend has been growing exponentially on YouTube and is closely associated with popular themes of simple living and minimalism.

“Our teams dug deep into viewing habits and found a stunning 4X increase in views of videos with ‘slow living’ in the title in 2020 compared to 2019.”

With working from home now a part of our new normal, there more room in our lives to take things slow. An ideal way to turn off the chaos, this lifestyle encourages a slower approach to aspects of everyday life.

Whether that be spending

SOCIAL media fitness. | KAROLINA GRABOWSKA Pexels

less time on social media, being more mindful, spending time in the outdoors and taking up new hobbies, find an approach that works to make life feel like it is in your control and not something that just flits past.

Social media fitness The outdoors – hikes, jogs around the neighbourhood and dog walks – along with hitting the gym, attending fitness classes and playing sport used to be how most of the world defined exercise.

However, workout apps and fitness videos on social media are becoming increasingly popular, eliminating the need to sign up for expensive contracts.

From yoga to aerobics and even skipping and running, it’s like having an array of exercise classes in the palm of your hand.

Now more than ever, it is easier to explore different forms of exercise to find what best suits you.

Additionally, fitness classes of

all sorts are also moving to the online realm so you partake from anywhere in the world from the comfort of your home.

Sleep-care Better sleep is one of the best ways to care for yourself.

From a stronger immune system to lower stress levels, better mood and reducing the risk of developing diabetes and heart disease – it would seem that having a restful night really can improve your quality of life.

As the root cause of many of our day-to- day qualms, people are investing more in their sleep than ever before.

According to Pinterest’s business insights for 2021, bedtime routines will be more luxurious than ever.

From sleep yoga to comfy matching pyjama sets and essential oil diffusers, people are incorporating greater intention into their night-time routines to achieve more rest.

GERRY CUPIDO

WITH the doom and gloom of life in a pandemic, even the most naturally cheerful person can do with a mood booster.

Of course we would love to treat ourselves to a day at a luxury spa. For some, simply a day off from our busy schedules can be near impossible. Whether you’re the mom desperately trying to juggle working from home, homeschooling and the rest of the challenges that come with motherhood, a student burning the midnight oil, or a business woman chasing deadlines, time is precious.

Because we’re spending more time at home now, there’s no real need to glam up these days. Most days we can’t be bothered to get out of our sleepwear, never mind applying make-up!

But just because we don’t

SAM LION Pexels

Beauty tips to boost your mood have to do any of those things, it doesn’t mean that your beauty products have to collect dust.

There are ways to use your products to sprinkle just a little bit of sunshine over a gloomy day and won’t take up too much time.

Here are a few beauty tips to lift your mood.

Blush: Just a little blush can go a long way. Blush will instantly give your face a healthy appearance.

That look you have when you’ve had a great workout. The look you have when you feel heat rushing to your cheeks when someone makes you blush.

Stay away from cakey powder formulas, though. Creamy blushes or tints work best. You won’t even need a make-up brush.

If you don’t have blush, any pink, peach or red lipstick will do.

Simple dab on some colour and blend well using your fingers.

Bold lipstick: We all know the magical power of a classic red lipstick. Simply applying red lipstick brings joy. Watching your lips transform as your swipe colour over them is truly satisfying. That moment you step back from the mirror and see the transformation, makes any woman smile.

Orange, coral, fuchsia, purple, and neon reds are all fun colours to explore if you’re looking to step outside your comfort zone.

Perfume: Yes perfume is a beauty product. Whether it’s an expensive designer perfume or one you fell in love with at the toiletries aisle, a scent transports you to a happy place.

A choice of perfume is a very personal thing. It evokes memories and creates new ones. You might have a perfume in your collection that makes you feel like a goddess or one that gives you a sense of calm. Go for it!

SELF-CARE FOR MEN Well-being must be a priority for all. Grooming expert shares health and wellness tips for the guys Viwe Ndongeni-Ntlebi THE pandemic has changed how many people do life, and it also has placed self-care as a priority not just for women but for men as well.

Now men are normalising selfcare and moving away from the conventional association of selfcare with women.

While the idea of self-care may differ from person to person, in general, it refers to the practice of taking care of oneself by participating in behaviours that

promote personal health and wellbeing.

Paul Tran, founder and chief executive of MANSCAPED™, a company that specialises in male grooming, said: “Since there is not a one-size-fits-all approach to selfcare, it’s up to the individual to determine what type of activities help them feel like their best self. Some opt for heart-pumping adrenaline rushes through physical activity while others prefer personal pampering and extended grooming routines to boost confidence and level up.”

There is a pervasive societal norm whereby men place their own health and well-being at the very bottom of their priority list.

But amid Covid-19 and great social unrest, mental health professionals are advocating for men to take care of their physical and mental health.

There are many ways to maintain a healthy self-care routine: Tran shares five selfcare tips for men: Meditation 1. Start your day with 10 minutes of meditation.

Setting aside some time each morning to calm your mind and be present in the moment can work wonders for your mental and physical health.

With benefits ranging from reduced anxiety and stress to better sleep, meditation is one of the simplest, yet most impactful forms of self-care. Can’t concentrate at home? Try yoga and kill two birds with one stone, i.e. meditation and movement.

2. Elevate your daily grooming routine.

Self-esteem and confidence are intrinsically linked to self-care, and nothing makes you feel your absolute best, like a proper grooming and hygiene regimen.

Recent consumer insight surveys show that men value grooming now more than ever as a way to boost their confidence and feel more like their best selves postpandemic.

3. Make weekly extended grooming a priority.

Self-Care Sunday got its name for a reason, and it’s not just for women. Making time each week to take care of your personal grooming needs that may not need to happen every day – think trimming your nails or tidying up your nose and ear hair – will help build your overall confidence and increase self-esteem. Throw on a face mask, soak in a hot shower, exfoliate your body, find whatever it is that boosts your mood and makes you feel extra relaxed and taken care of.

4. Spend more time with family.

Being with the people you love most can be a form of self-care, especially if you spend this time without distractions from technology.

5. Move your body.

This one may be tough, but it’s important. It has been proven that exercise reduces stress and boosts endorphins, but what many people overlook is that exercise comes in many forms.

FEELING good and self-care are the new luxuries that consumers want to enjoy and flaunt. | RACHEL CLAIRE Pexels

Health and wellness are

THE NEW LUXURY LIVING in an era of Covid-19 has placed more value on self-care, health and wellness, new studies have shown.

Gone are the days of regular shopping sprees as a form of retail therapy. Self-care offerings like wellness services, mindfulness tools, luxurious retreats and selfcare activities are now seen as a vital part of a happy and healthy life.

Mintel’s 2030 Wellbeing Trend driver also showed that as more consumers take a holistic view of their well-being, they are putting less importance on instant satisfaction and more focus on long-term rewards.

In an era in which people catalogue their lives on social media, looking great, feeling good and self-care are the new luxuries that consumers want to enjoy and

Viwe Ndongeni-Ntlebi flaunt. Some spend their money on every aspect of well-being, even on getting a good sleep.

Alexander Shannon is the world’s first sleep influencer and travels to luxury destinations across the world.

Actor Kit Harington, known for his role as Jon Snow in Game of Thrones, once revealed that after filming he checked himself into a wellness programme.

Locally, we have seen more influencers and celebrities such as content creator Mihlali Ndamase, TV personality Bonang Matheba and her cousin Tebogo “Pinky Girl” Mekgwe taking time away to escape in a luxury bush safari.

When it comes to exercise, consumers are spoilt for choice.

Fitness classes and activities that improve well-being are available on apps or other platforms. Products, devices and apps that aid sleep, eating organic and natural foods, taking health supplements and following special diets have now gained traction.

According to market research provider Euromonitor International, “the impact Covid19 had on health and wellness in 2020 was quite limited compared with other industries in South Africa. One reason is because consumers interested in health and wellness typically earn a higherthan-average income and are thus more resilient to social and economic changes.

“Furthermore, some of these higher-income consumers invested more into health and wellness during the pandemic as fear of

contracting Covid-19 led them to consider the food and drink they consumed more carefully.

“Despite this, no major stock shortages were experienced as part of the lockdown, as the consumers who were affected economically focused their spending on more essential (and typically more affordable) products. No major supply chain disruptions were experienced either.”

The study found that one factor that positively influenced sales of health and wellness products in 2020 was the temporary closures and restrictions of lockdowns.

“Consumers were confined to their home for long periods of time due to lockdowns, working from home policies, and limited social events. As such, consumers spent less time eating out in 2020 and more time cooking, which led to an increase in spending on groceries.

“However, health and wellness private label brands tended to outperform other brands due to their lower price points and prominent positioning in modern grocery retailers. This trend is expected to continue in the forecast period.”

The concept of wellness as luxury is about more than just being fit – it is also about feeling happy and indulging in experiences that promote well-being, and sharing those experiences with friends.

With the affluent’s physical health and safety threatened, time spent in isolation has forced a reset to consumers’ priorities.

“The silver lining in all of this is it brings a lot more focus on health and wellness,” says Beth McGroarty, director of research and public relations at the Global Wellness Institute, speaking to Forbes.

“Post-pandemic behaviours will change just because people will have adopted new ways to survive, even thrive. It will be a radical check on our blatant consumerism.

SELF-CARE, health and well-being will be different in the post-Covid world. | RACHEL CLAIRE Pexels

“People have been forced to stop it, and they realise that it doesn’t matter. It doesn’t make them happier,” she shares.

In the new normal, “postcoronavirus world”, self-care, health and well-being is going to be profoundly changed.

Euromonitor International says: “The main factor impacting health and wellness in the coming years is likely to be diminished disposable income.

“While higher-income health and wellness consumers will mitigate damage to the category, the economic effects of the pandemic are expected to linger, with many consumers living on reduced salaries or even becoming unemployed.

“As such, purchasing power

will be reduced throughout the country, limiting the amount that consumers are willing to spend on health and wellness products. For those with lower disposable incomes but keen to consume health and wellness products, private label brands will be particularly popular as they offer many of the same benefits as branded products while also being retailed at lower prices. As such, private label is expected to increase its share of the category sales over the forecast period.

“The category is also expected to continue to benefit from a continued shift from food service to retail. The reversal of this trend will be highly dependent on a large-scale, successful vaccine roll out.”

Lavish African retreats Five wellness destinations on the continent to get away from it all Clinton Moodley IN Nine Perfect Strangers (streaming on Amazon Prime Video), a series adaptation of the New York Times best-seller book by Liane Moriarty, nine travellers go on a once-in-alifetime 10-day health and wellness retreat.

The guests check into Tranquillum House, a luxury retreat set in the fictional town of Cabrillo in California. On arrival, they turn in their phones, eat healthy and wholesome food and engage in intriguing, and sometimes creepy, activities.

With no communication from the outside world, they begin their journey of healing and soul searching. The show was filmed at two locations in Byron Bay in Australia – Lune de Sang, a 146-hectare registered cabinet timber plantation, and Soma

Retreats, a wellness and yoga centre. Travellers like the fictional guests at Tranquillum House want a place to escape, unwind, and discover themselves.

They yearn for bespoke experiences coupled with all the perks of a lavish holiday.

Here are wellness destinations in Africa you can visit to get away from it all: Bushmans Kloof Wilderness Reserve & Wellness Retreat, Western Cape, South Africa Dubbed “an oasis in the wilderness”, Bushmans Kloof is set on a 7 500-hectare private reserve.

Getting there is an experience in itself, showcasing the charming seaside town of Paternoster and one of the oldest towns in South Africa, Clanwilliam.

The three-hour drive from Cape Town stretches along the rugged Cederberg mountains.

Alternatively, guests can fly to the reserve via a private airstrip.

Bushmans Kloof offers 16 rooms and suites as well as two private villas. Here, you will find more than 130 ancient San rock art sites and the Cape Floral Region, a World Heritage Site. The pièce de résistance is The Spa at Bushmans Kloof that showcases soothing whitewashed walls, vernacular architecture and reflexology-inspired pebbled floor. Guests can savour bespoke spa experiences and world-class facilities like a crystal steam room, tranquillity lounge and more.

Rates start from R10 360 a night, including all meals, evening game drive, morning rock art tour and select activities.

BUSHMANS Kloof Wilderness Reserve & Wellness Retreat

Baraza Resort and Spa

Kisawa

Kisawa, Mozambique Kisawa, on Benguerra Island in Mozambique, celebrates culture and nature. To get there, travellers take a flight to Vilankulo Airport with the option of then travelling via helicopter charter or a private boat.

Kisawa features the renowned Natural Wellness Centre that boasts a spa specialising in traditional Chinese medicine and Ayurvedic offerings.

With a selection of treatments and yoga rituals, including the 5 Element Ku Nye and Inhambane Honey, guests leave Kisawa feeling renewed and rejuvenated.

Other activities include diving, paddleboard yoga, birdwatching hikes, breakfast with reptiles at Crocodile Lake and more.

There are 12 bungalows at this 5-star resort that overlook forest, beach and dunes. Each luxury villa boasts a private beach, a sundeck, an infinity pool, an outdoor day area, a kitchen and other amenities.

GocheGanas, Namibia Perched on a hilltop, GocheGanas offers a perfect blend of wilderness, nature, and wellness, and the views are out of this world.

The 6 000-hectare nature reserve is a short drive from Windhoek,

Namibia’s capital.

Besides the game drives and walking activities on offer, guests come here for their state-of-the-art Wellness Village.

Its 11 specialist treatment rooms, an indoor heated pool enclosed under a cathedral-like masonry vault, and granite baths (cave saunas) invite guests to escape into tranquillity.

There are 16 secluded Private Chalets, 15 Elegant Chalets and a Family Chalet designed to celebrate Namibia’s culture. Rates start from R3 576.

Baraza Resort and Spa, Zanzibar Baraza Resort and Spa is arguably Zanzibar’s most exclusive boutique resort. The 5-star all-inclusive hotel boasts 30 villas with Arab, Swahili and Indian architectural styles; think Swahili arches, carved cement, antiques, handmade furniture and brass lanterns.

A stay here brings solitude with The Frangipani Spa boasting treatments and therapies to relieve stress and exhaustion. The spa features a lap pool with underwater music, indoor and outdoor relaxation rooms, and the Sultans bath. Rates start from $1 104 (about

R15 700) a night.

Brookdale Health Hydro, KwaZulu-Natal, South Africa An hour’s drive from Durban will take you to Brookdale Health Hydro.

The Nottingham Road attraction in KwaZulu-Natal Midlands offers a holistic health package designed to bring balance to your life. The property encourages guests to invest in their well-being, with their Nutrifit Lifestyle Management programme based on healthy eating, moderate regular exercise and stress management.

Brookdale prides itself on offering one-of-a-kind activities to keep travellers gainfully occupied. These include guided morning walks, aquacise classes, pilates, guided relaxation classes, biokinetics and nutrition consultations, cooking demonstrations and spa treatments.

Other amenities include a heated indoor swimming pool, hydrotherapy baths, gym, studio, private mosaic steam room, jacuzzi and sauna.

There are two, three, four and six-night packages available and themed getaways throughout the year that offer insight on gut health, journalling and yoga.

Dealing with the reality of

END-OF YEAR FATIGUE Viwe Ndongeni-Ntlebi

SHVETS PRODUCTION Pexels

IF YOU’RE finding it difficult to concentrate, are more irritable, and having difficulties getting started with your day in the mornings, you’re not alone.

As the year draws to a close, many people experience end-ofyear fatigue – a real phenomenon that affects many people in the last months of the year.

The syndrome is real, even for the most hard-working people, and is often characterised by exhaustion, anxiety and laziness, especially during November and December, says Megan Hosking – psychiatric intake clinician at Akeso Clinics.

“End of the year fatigue is a phenomenon experienced by some as the end of the year draws nearer, where they start to feel more tired, irritable and overwhelmed.

It may feel as though every day is just a case of ‘going through the motions’, with little to no joy or satisfaction.”

She says there are a number of different possible contributors to this, including the higher number of deadlines as people try to wrap up their work before the end of the year. However, it’s important to distinguish between the end-of-year fatigue which occurs specifically at this time of year, and something like a mood or anxiety disorder or burn-out, which is not time-bound.

She says signs of fatigue can be being distracted, grumpiness, anxiety, laziness, short temper, confusion and tiredness. These would be out of the ordinary for

you, and also appear about this time of year.

Pandemic years – this year and last year – have been the most difficult years on record.

What with working from home, home-schooling and lockdown restrictions, people have been under severe stress for months and it’s starting to take its toll on their mental and physical well-being.

As your body perceives stress, your adrenal glands make and release the hormone cortisol into your bloodstream.

Often called the “stress hormone”, cortisol causes an increase in your heart rate and blood pressure. When you are under severe stress for long periods, the high levels of cortisol can have severe negative health effects such as lack of sleep or insomnia, irritability, poor concentration, weight gain, anxiety or depression.

Gavin Lund, qualified life coach and co-founder of the Sterkla coaching app, said: “Go easy on yourself. The words ‘unprecedented’ and ‘uncertainty’ were some of the most overused words during the pandemic for good reason.

“Our number one priority as human beings living through a global pandemic has been, and should be, survival.

“It’s normal to feel down even when there are positives in our lives. What’s important is to better manage the negativity and make sure that the blues of 2021 don’t spill over into the joys of 2022.”

Stress can lead to a variety of health issues and disorders, which is why it’s so important to manage stress effectively for overall health and wellness.

Self-care is an important part of alleviating stress, and contrary to popular belief doesn’t have to cost you a great deal or anything at all.

“Mindfulness and spiritual activity, physical exercise, and mastering a skill can all be placed under the umbrella of self-care.

STANDING desks and greenery are a good idea for the workplace. | THESTANDINGDESK Unsplash

“It’s about taking time out of the day to do what brings you joy or enhances your sense of well-being.

That is a brilliant stress buster,” Lund says.

“Along with stress management, reframing circumstances to replace feelings of guilt and shame with compassion and kindness is also an important part of self-care.”

We know it can be difficult to make time for yourself when you feel as though you’re being pulled in different directions to keep your life and relationships afloat – scheduling time for yourself is crucial for self-care.

Paul Keursten, co-founder of a company called Open, who design, build and manage innovative co-working spaces around South Africa, shared some insights.

He suggests these steps in order to help prevent end of year fatigue: Introduce mindfulness programmes into the workplace: 1. Yoga – it can be done after working hours.

2. Walk and work – the idea that the treadmill’s open has allowed people to stay healthy and active while performing day-to-day, doing things like admin-intensive tasks.

3. Outside environments – bringing the outside into your

space through plants, but also creating environments out in the fresh air that are conducive to both work and play, can be effective.

4. Breakaway spaces in places of work – have fat sacks, hammocks, fake grass, as well as a variety of working environments – standing desks, height-adjustable tables, laptop and keyboard elevating stands, additional screens, and ergonomically designed chairs.

5. Textures in space (light floors, darker feeling floors) – these offer environments and spaces with different feelings to allow the individual to find the space that best stimulates them.

The good news is that end-ofyear fatigue is usually only seasonal and will soon pass. By recognising its symptoms you can implement corrective measures to help deal with this time.

It’s also important to note that, being kind to yourself, avoiding the nasty effects of stress, and remembering that it’s okay to ask for help are important first steps in achieving the life you want to live. In addition, it’s always a good idea to have a professional do a health check to ensure there are no underlying conditions causing your fatigue.

Indulge yourself Self-care need not be an elaborate process or saved for the weekend or a special day AS SOCIAL distancing and quarantine become part of our new reality, a lot of real-life action has now gone virtual.

From unending Zoom calls to online workout sessions to even virtual dates, all the while being stuck at home – the list goes on.

In such trying times, it’s important to not only care for those around you but also indulge in the right care for yourself.

In fact, the need for self-care to ensure mental and physical well-being is being increasingly recognised as a potent tool to dealing with our demanding lifestyle today.

So, how does one get started with self-care? Rachit Mehra, senior marketing manager, Phy, PurePlay Skin Sciences Ltd, guides you: Time for home workouts Set up a makeshift gym in a corner of your room or balcony. If working out without a trainer feels unfamiliar, start off with one of those online training sessions on fitness apps.

Working out releases endorphins that bring a natural glow to your skin while lowering your stress levels.

And who doesn’t enjoy a refreshing shower after a fun workout? A sulphate-free bodywash infused with natural ingredients might just be what you’re looking for to take on the day recharged.

Netflix and chill by yourself Working from home has blurred the lines between office and home schedules. However, it’s important to have a schedule to take time out for yourself.

Make sure to follow a schedule: eat your meals on time and most

importantly, sign off from work on time. Catch an episode of your favourite series on Netflix.

Take time out for skincare Let’s face it, with our busy schedules we barely get time to wash our faces twice a day, let alone use a moisturiser.

Maintaining a basic skincare routine like washing your face in the morning and before going to bed, applying a moisturiser, using a good, fragrant bodywash to calm your senses, and a body mist to quickly hit refresh, doesn’t take a lot of effort and is not time consuming.

Isolation can be challenging

and as individuals are separated from regular (read social) lives they are bound to go through a myriad emotions – anxiety, loneliness, stress, or feeling overwhelmed.

But with some basics, one can make the best use of these times.

Skipping meals is a no-no, drinking water to stay hydrated is a big yes-yes.

Self-care need not be an elaborate process or a ritual that needs to be saved for the weekend or a special day. And if anxiety or stress seem to be getting the better of you, reach out to a friend, family member or a mental health expert and talk. | IANS

SKINCARE is important. | PAVEL DANILYUK Pexels

GET a boost from fruit. | TRANG DOAN Pexels

THE FEEL-GOOD FACTOR Study finds that exercise and eating fruits and vegetables can increase your happiness levels A NEW study has found that fruit and vegetable consumption and exercise can increase levels of happiness.

The findings of the study were published in the Journal of Happiness Studies.

While the link between lifestyle and well-being has been previously documented and often used in public health campaigns to encourage healthier diets and exercise, new findings showed that there is also a “positive causation from lifestyle to life satisfaction”.

This research is the first of its kind to unravel how happiness, the consumption of fruit and vegetables and exercising are related, rather than generalising a correlation.

The researchers, Dr Adelina Gschwandtner (University of Kent’s School of Economics),

Dr Sarah Jewell and Professor Uma Kambhampati (both from the University of Reading’s School of Economics), used an instrumental variable approach to filter out any effect from happiness to lifestyle. It showed that it is rather the consumption of fruit and vegetables and exercising that makes people happy and not the other way round.

Findings demonstrate that the ability of individuals to delay gratification and apply self-control plays a major role in influencing lifestyle decisions, which in turn has a positive impact on wellbeing. The research also shows men appear to exercise more, and women eat more fruit and vegetables.

With it being well known that lifestyle diseases are a leading cause of ill health and mortality

worldwide, these findings could have significant implications for public health policy.

Gschwandtner said: “Behavioural nudges that help the planning self to reinforce longterm objectives are likely to be especially helpful in maintaining a healthy lifestyle. If a better lifestyle not only makes us healthier but also happier, then it is a clear winwin situation.”

Kambhampati said: “There has been a bigger shift in recent years for healthier lifestyle choices. To establish that eating more fruit and vegetables and exercising can increase happiness as well as offer health benefits is a major development.

“This may also prove useful for policy campaigns around environment and sustainability.” | IANS

ROBERTO NICKSON Unsplash

Blissful bathrooms Six ways to create a haven of rest and relaxation in your very own home Sacha Van Niekerk SELF-CARE is any activity we do for ourselves to take care of our mental, emotional or physical health.

Self-care comes in various forms, and it’s different for everyone. With people placing more importance on self-care than ever before, it’s no wonder people are investing in having bathrooms that are aesthetically pleasing, creating havens for rest and relaxation.

From tiled archways to bathtubs that beckon for bubbles and soothing salts, the bathroom trends for 2021 are sophisticated and creative with glamorous elements.

Here are 6 bathroom trends: Statement tub Make your bathtub or shower the focal point of your bathroom by choosing stand-out designs and hardware.

You could also frame the

bathing area with an archway, painted wall/wallpaper, window, or by having the tub in its own room, uncluttered by the sink and vanity.

Shiny gold tubs, luxurious marble tiling, or contrasting hues that pop against the rest of the colour scheme are also super popular ways of making sure your bath is the main attraction.

Giant mirrors Backsplashes are typically the area behind kitchen and bathroom sinks. In this instance, it’s the area behind the bathtub.

With statement baths of all sorts rising in popularity, the need to find a balance between the grandeur of such a stand-out piece and the dull area behind it has grown.

Placing a statement mirror with bold, ornate carvings, washed with metallic gold paint or matte white, standing tall and wide behind a brass Victorian bathtub or opulent marble will take your bathroom styling to a whole new level.

Tiling Sinks don’t have to be drab, bathroom decor can extend beyond to the less obvious nooks and crannies of your home. Statement sinks add a pop of colour, pattern and creativity in otherwise forgotten areas.

Whether it’s a colour theme or pattern you’d like to incorporate in your decor, you can use a tiled sink for continuity in the interior design of your home.

As for backsplashes – the wall area behind the sink – they have been getting super trendy makeovers in recent years.

They no longer serve only to protect your walls from water damage, but can be an integral part of your kitchen and bathroom decor too. Geometric tiles in vibrant shades, patterned mosaicstyle tiles or even glossy white

LARGE mirrors, archways, ornate hardware and chandeliers are all trends to look out for.

ceramic tiles for a more sleek look – anything goes.

Ornate hardware From the handles of doors and bathroom vanities to the taps on sinks and baths, with ornate brassware you can take ordinary decor to new heights.

Glamorous gold metal, vintage brass with intricate shapes and patterns, pick a style that complements the theme of your bathroom decor, whether that be modern, country fresh or minimalist.

Lighting From glittering chandeliers above the bathtub to minimalist hidden

lighting that illuminates your bathroom with a natural glow, there are so many unique lighting solutions that can be used to amp up your decor game.

For that Pinterest-perfect appeal, a statement lighting adds a glamorous edge to your overall bathroom aesthetic.

Archways Whether it’s a faux arch painted onto the wall to frame the bathtub, an arched shower entryway or an arched window, the curves of arches add movement and create the illusion of more space. Want to show off the main features in your bathroom? Use arches to highlight what you love about your bathroom.