HEALTH MARCH 2022
Healthy budget for a healthy lifestyle
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CONTACT US
CONTENTS
PUBLISHER Vasantha Angamuthu vasantha@africannewsagency.com
• Good health doesn’t have
HEALTH EDITOR Viwe Ndongeni-Ntlebi viwe.ndongeni@inl.co.za ACTING LIFESTYLE EXECUTIVE EDITOR Buhle Mbonambi buhle.mbonambi@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
to cost the earth • Healthy food on a budget • Saving-savvy snacks • Medical aid know-how • Cut fitness costs • Home gym equipment • Ditch expensive and unhealthy habits • DIY immune boosters
Editor’s note THE debate on whether food is more expensive on a healthy lifestyle is one that has been ongoing. It will probably still be around for many years to come. Many experts even argue that the debates about whether a healthy diet is affordable often overlook how low-income consumers themselves evaluate food cost. This question is relevant when explaining food choices and measuring food prices. In my quest to be healthier and build a healthy lifestyle in my home, I realised that health doesn’t not have to be expensive. With food prices rising and the
standard of living increasing rapidly, we need to admit we all need to be financially savvy with our money, including our health spending. In this health issue, we look at how we can all be healthy on a budget. We look at how you can read and understand your medical aid better to avoid paying for benefits you will never use. As well as understanding the terms and conditions to avoid co-payments. We provide a list of healthy and inexpensive snacks that can get you closer to your health goals. We also give you fitness options to help you avoid the gym fees and fitness subscriptions. To help you save money and
medical bills, we outline some of our unhealthy habits that cost us financially and can contribute to high medical bills in the future. Living healthy and maintaining a healthy life is possible and this magazine helps provide practical options. More expensive does not mean healthier. Don’t be seduced by fancy food co-ops, organic labels, or marketing gimmicks. No matter your budget, choosing healthier food doesn’t have to be a luxury. Remember to always choose good health and take the necessary steps that will ensure you and your family lead a healthier lifestyle.
Viwe
LENTILS are very affordable and provide a great source of protein, fibre, iron and manganese. | GAEL MARCEL Unsplash
STEPS TO GOOD HEALTH
Science shows that a healthy lifestyle has levels and can be affordable depending on the one you choose. Viwe Ndongeni-Ntlebi BEING healthy does not need to be expensive. Eating a well-balanced diet is a key component to living a long and healthy life. But, starting a healthy lifestyle can be hard, intimidating and even expensive if you follow all the healthy hints that are available on the market. While there is some truth to the fact that eating fresh, whole food can cost more than highly processed products, eating well and in a way that enhances health doesn’t have to break the bank.
Over the years I learnt that being healthy is possible on a budget. It is only when you try to keep up with all the health trends that you start digging too much into your pocket. This is not just about my personal experience. Science shows that a healthy lifestyle has levels and can be inexpensive depending on the level you choose. According to Amrit Devgun, naturopathic doctor and applied ayurvedic practitioner at Northwestern Health Sciences
University, healthy eating falls on a spectrum. Like exercising, eating well can start with small steps. For example, introducing conventional produce into your diet is better than not eating fruits and vegetables at all. “If you can’t afford fresh organic produce, shop for pesticide-free fruits and vegetables in the freezer aisle,” she says. “If expensive meats aren’t doable, substitute with tofu or other alternatives, like beans or lentils.” Kelly Haws, PhD, associate
professor of marketing at Vanderbilt University, studied how people think about the nutrition and cost of different foods. The results were published in 2017 in the Journal of Consumer Research. “People generally believe that ‘healthy’ equals ‘expensive’,” Haws says. But that’s often not the case. One part of the problem is that we may confuse “healthy” with other labels that do increase costs, like “organic” or “gluten-free”. We are increasingly conditioned to think of healthy food as expensive. But often, the price increase may be around the jargon. Some experts say that consumers should not be fooled by expensive “superfoods”; there is no agreed definition for this term and many so-called superfood health claims remain unproven. Simply increasing the volume and variety of fruit and vegetables in your diet is shown to reduce the risk of ill health and needn’t be costly. The study will be published online in British Medical Journal Open. “People often say that healthier foods are more expensive, and that such costs strongly limit better diet habits,” said lead author Mayuree Rao, a junior research fellow in the Department of Epidemiology at Harvard School of Public Health. “But, until now, the scientific evidence for this idea has not been systematically evaluated, nor have the actual differences in cost been characterised.” What are some ways you can keep your grocery bill low while your family eats healthier? Plenty of healthy foods are inexpensive, such as dried beans, eggs, whole grains, and some vegetables and fruits. Anytime a particular diet gets popular, plenty of processed, packaged foods arrive on grocery store shelves. The price of these foods is what gives gluten-free, vegan, and low-carb diets a reputation for being expensive. If you’re gluten-free, vegan, or following a low-carb diet, you
don’t need to purchase the pricey specialty foods. There are plenty of foods that are naturally “free from” or that naturally fit into the confines of a diet. For example, lots of grains, such as rice, quinoa, and corn, are naturally gluten-free. Lentils are popular in many plant-based diets as well. They are very affordable and provide a great source of protein, fibre, iron and manganese. They also contain antioxidants that may help to fight inflammation and reduce the onset of chronic diseases. Lentils can be used in a variety of ways and are very easy to prepare. Simply rinse dry lentils to remove any debris, place them in a large pot and fill it halfway with water.
FROZEN veg lasts longer and is full of nutirents. | PIXABAY
Another solution is frozen vegetables. They won’t work in a salad, but are great in soups, smoothies and stir-fries, and – unlike the fresh kind – you don’t have to worry about them spoiling in your fridge. Frozen foods are easy to keep on hand and can be very cost-effective when compared to fresh fruit. These can last in the freezer for several months and usually cost less than fresh food. And even when frozen, some fruits and vegetables are able to provide a day’s nutrition. More expensive does not equal healthier. Don’t be seduced by fancy food co-ops, organic labels, or marketing gimmicks. No matter your budget, choosing healthier food doesn’t have to be a luxury.
Healthy eating on a tight budget EATING well does not necessarily require that you dig deep into your pocket all the time. With the recent petrol hikes and the rising cost of food, eating healthy is becoming harder. South Africans are struggling to make that pay cheque last to the end of
REPLACE a meal by having a protein shake for lunch. | LEAH ROLANDO Pexels
Lutho Pasiya the month. But the truth is, while it is certainly possible to blow your budget by loading up on every trendy health craze, it is also possible to stock up on healthy
foods without breaking the bank. Eating healthy on a budget is possible, it just takes a game plan and a little creativity. To prove that, Eat Well Live Well Ambassador Arthur Ramoroka, owner and founder of the Harvest Table, Catherine Clark, and dietitian and Geneway practitioner, Bernice Venter outline some of the affordable ways to eat healthy on any budget. Ramoroka’s tips: Storage is the answer It is a little-known fact that storing your fresh fruit and vegetables in the correct way can help to extend their shelf life, while storing them incorrectly may speed up the oxidisation process that may cause them to go off quicker. Onions and potatoes should be stored in a dark cupboard, tomatoes and eggs do not need to be kept in the fridge, while leafy greens should be wrapped in dishcloths or paper towels and stored in a container in the fridge or the crisper drawer to keep them crisper for longer. Set up a vegetable/herb garden Even if you don’t have a garden or balcony, you can set up a DIY vegetable or herb garden on your window sill with your vegetable off-cuts. This is easiest to do with leafy vegetables and root vegetables. Submerge the stems or cuttings of these vegetables in freshwater (which is changed daily) and leave them in a light place to allow them to sprout roots
TRY growing your own herbs and vegetables. | MARKUS SPISKE Unsplash
or new leaves. Clark’s tips: Buy in bulk One of the first rules in saving on your grocery bill is to buy in bulk. There are amazing deals out there, especially on meat, fresh vegetables, and non-perishable goods. If you are worried about food going to waste, share the cost and products with friends or family so that you all benefit. Quit buying junk food You’ll be shocked to see how much you’ll save by not buying fizzy drinks, biscuits, crisps, prepackaged meals, and processed foods. Cost aside, they offer very little nutrition and are packed with unhealthy ingredients. Venter’s tips: Replace a meal by having a protein shake for lunch
Not only are some protein shakes balanced and nutritious, but they also keep you full for longer rather than refined carbdriven meals, and help you with calorie control. If you struggle to “drink” your meal, you can have a few starch-free vegetables such as peppers, cucumber, lettuce, or tomato with it (a small salad). Your protein shake meal should be the meal you tend to overeat on or struggle to control your calorie
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intake. Make your breakfast cereals An easy option is by soaking oats and grated apples in milk overnight. Overnight oats are a great alternative and require no cooking. (You save a huge amount of electricity by not having to cook it). You can also make your own muesli by mixing some bran flakes, raw oats, cranberries, nuts and seeds, and a hint of granola. Cranberries offer fibre and that hint of sugar to your cereal so you don’t need to add honey or sugar. Make use of leftovers Depending on the size of your family, making use of leftovers can minimise wastage. Use leftover proteins for lunch, blend fruits into a smoothie for breakfast, or as a snack drink. Freeze overripened fruit and bake with it (e.g. banana bread).
GREAT FOR YOUR WAIST AND WALLET
Healthy snacks to eat between meals when you’re trying to reach your fitness goals LUTHO PASIYA
WHEN you want to get fit, healthy or build muscle, you will have to eat according to your goal. There are many health benefits of adding healthy snacks between your main meals. Many people who do not eat healthy snacks between meals become so hungry that they reach for unhealthy junk food. A healthy snack made up of grains, protein and healthy fats increases your energy levels for a longer period of
time than sugary snacks do. Whether you want to build muscle or lose fat, healthy snacks will help you get the right nutrients at the right time. Below are some of the inexpensive snacks that you can consume to get you closer to your goals. For weight loss A cup of plain yoghurt Being a fermented milk product, yoghurt is full of probiotics, which are made up of good bacteria and are known to help reduce
inflammation and allergies and boost the immune system. Add a teaspoon of honey to sweeten. Seeds and nuts You can add these in plain yoghurt or eat them as is. They are high in monounsaturated fats that help reduce cholesterol and contribute to a healthy heart. Fibre also helps keep our gut healthy, plus they are high in other essential vitamins and minerals. Dark chocolate When you are craving something sweet, reach for dark
POP some popcorn. | GUSTAVO FRING Pexels
chocolate. Giving yourself little treats may be the secret to losing weight for good. Aiming to be “too good” sets you up to fail and doesn’t allow you to fully enjoy your food. Research suggests dark chocolate can help reduce blood pressure and protect the heart and brain. It is also more filling than milk chocolate and may help curb cravings for both sweet and salty foods, according to experts. Popcorn Low energy snacks that are also filling, help curb the urge for crisps. Home-made popcorn is better, the corn kernels are kept in their natural state. High in fibre, minerals, and vitamins. Fantastic as part of a weight-loss diet. Kale chips Swap your regular chips for a healthy version with kale. The green veggie is loaded with protein, fibre, and antioxidants like beta carotene, lutein, and zeaxanthin. Kale can aid in weight loss too, a study published in Biomedical Reports found. Good fats Avocado Unlike most fruits recognised as carbohydrate sources, avocados are acknowledged for their hearthealthy monounsaturated fat. Aside from their healthy fats, they offer high fibre and potassium concentrations for digestive health and management of blood pressure, respectively. The unique fruit is also rich in folate, copper, and vitamins B6, C, E, and K. Avocado is luscious as is, though you can jazz it up by simply sprinkling it with a dash of salt and pepper or truly elevate its flavour with a drizzle of olive oil and squeeze of lemon juice. Cheese Cheese is a good source of selenium, phosphorus, vitamin B12, calcium, and other nutrients. According to health experts, one slice of cheese contains 7g of
GET good fats from avocados, which are affordable when in season. | BETHANY RANDALL Unsplash
protein and potent fatty acids that have been associated with a host of benefits, including decreased risk of type 2 diabetes. Choose cheese from grass-fed, hormone-free, ethicallytreated cows for a superior nutrition profile. Hard-boiled eggs Don’t fear the yolk, folks! Yes, yolks are suppliers of cholesterol (which is a fear of the past), but
they also give healthy fat and fatsoluble vitamins. The yolks are one of the very few food sources naturally supplying vitamin D, while eggs are also a valuable source of choline, selenium, phosphorus, some B vitamins, and the antioxidants lutein and zeaxanthin. Hard boil a dozen eggs at the beginning of your work-week for a convenient, go-to snack.
Make sure you have adequate cover with this
MEDICAL AID KNOW-HOW MAKE sure you’re covered for all your medical needs. | MART PRODUCTION Pexels
VIWE NDONGENI-NTLEBI
EVERYONE needs some form of medical aid cover. Few of us could afford the costs of long hospital stays or care for serious injuries, surgery, or chronic illnesses. Medical schemes help us finance life’s curve balls when we can’t do it alone. It’s advisable to evaluate your medical aid coverage each year to make sure you have adequate cover for your needs or for any changes in your health. Here is what you can look at if you are looking to save or understand your medical aid better. What to look for when reading the benefits of medical aid. Lee Callakoppen, principal officer Bonitas Medical Fund, says to read the scheme information carefully and, if you have a broker, discuss your cover with him/her. Benefits vary from plan to plan and it’s important to establish what is and isn’t covered. The following factors should be taken into consideration: Establish what additional risk benefits might be available that can potentially provide savings on day-to-day expenses. Once you understand what is on offer, including any managed care options to manage severe chronic conditions like cancer, diabetes and HIV/Aids, you can make an informed comparison and decision Ask what supplementary benefits might be available to you that can also potentially save significant dayto-day expenses. These could include preventative care benefits, ranging from basic screenings (blood pressure, cholesterol, blood sugar and body
MEDICAL schemes help us finance life’s curve balls. | PIXABAY Pexels
mass index (BMI) measurements through to mammograms, pap smears and prostate testing. In some cases, this extends to maternity programs, dental check-ups, flu vaccinations and more The savings and day-to-day benefits being offered, including out-of-hospital expenses such as GP consultations, over-the-counter medicine, dentistry and optometry. Check whether you must be referred to a specialist by your GP and whether your medical aid offers additional GP consultations after you have exhausted your day-today benefits. Most schemes have started to embrace technology and virtual care. Check that the scheme and plan you are considering allows you to access your benefits and medical information 24/7. Find out about the scheme’s rules in terms of waiting periods and exclusions. If you are required to use a specific GP, hospital network or Designated Service Provider (DSP) with whom the scheme has negotiated special rates, check the designated network in your area before making a final decision. Medical savings are a fixed amount a medical scheme gives you at the beginning of the year. There are ways to maximise your savings but first you need to know what your annual allocation is.
How to save yourself from paying for benefits that your lifestyle does not need or you will never use. According to the Fedhealth team, to protect the consumer, the medical aid industry is highly regulated by the Council for Medical Schemes (CMS) as well as legislation. “This means that medical schemes don’t simply have free rein when it comes to designing their benefits and limits, and also have to cover certain conditions called Prescribed Minimum Benefits or PMBs – regardless of the option the member chooses. “To make sure you take out a plan that is most suited to your needs, you need to do your own homework when you choose medical aid. Read through the option guide properly before you sign up and don’t be scared to ask questions. “For example: You really don’t need the most expensive medical aid plan with lots of cover for chronic medication if you are young and healthy. But, on the other hand, if you are planning to get pregnant, or have small kids, you will need a plan with maternity and childhood benefits, as well as day-to-day benefits for those trips to the GP,” the medical scheme advises.
Callakoppen, also notes that, most schemes suggest ways to maximise your benefits, including: • Use Designated Service Providers (DSP) or networks • Use generic medications which are cheaper • Utilise the Managed Care benefits which are covered by the risk portion of your contribution, not your savings • Go virtual – virtual consultations are cheaper, so use these where possible • In the event of hospitalisation, ensure you get pre-authorisation and a quote, make sure your doctor has filled in the correct ICD10 codes and choose a network hospital where possible What is gap cover and what are some of the benefits of taking gap cover in the long run? In essence, gap cover is a shortterm insurance product that gives extra financial protection for those who already have medical aid. Fedhealth says: “It helps to cover some of the shortfalls between what your medical scheme will pay, and the rates charged by in-hospital medical specialists. “The high cost of specialist treatments and above-inflation increases mean that more people are at risk of being excluded from quality medical care.
AT LEAST 150 minutes of weekly exercise may help people suffering from Parkinson’s disease by improving mobility impairment and healthrelated quality of life. | SUPPLIED
GET APP AND GO Technology has provided a variety of apps that allow users to stay mentally and physically fit without having to fork out for a gym membership Bernelee Vollmer I’M SURE many of us made the excuse to avoid exercising because gyms are too pricey or just not near to your area. However, there are many different ways you can exercise and take care of your health from your home while you also save on the gym fee. Technology has made things easy for people as everything is almost done via an app, but who’s complaining? There are affordable and free apps that one can use to keep track of your health Here are few apps that could be beneficial to you, take advantage of: free trials, free meditation, social media lives, group runs, and working out at home. Flo app From ovulation and
reproductive trackers to contraceptive microchips, modern times give users the options of digital health products. The Flo app goes beyond just tracking your periods, it tracks your health. It tracks menstruation, cycle prediction, preparation for conception, pregnancy, early motherhood, and menopause making it available to women of all ages. It’s free of charge unless you switch to premium. My Fitness Pal Sometimes we just need a little motivation from someone else or something else to keep us going. My fitness Pal created a platform for users to not only reach their health goals, but also allow users to share their victory stories which in
return could encourage others. As it states on the MyFitnessPal. com website, “When you reach your goals, our whole community celebrates with you. That’s over 200 million members sharing in your victory—using it to inspire their own journey.’’ This app provide users with exercise tips and recipe guidelines according to your plan of action. Fiton From meditating to intense cardio, this app shares a variety of exercises for you to choose from. There are at least 13 options, including; meditation, HIIT workouts, cardio, yoga, and so much more. Depending on the level of intensity you are on, there are
workouts for beginners and those who have been working out for a while. It keeps track of the number of calories you burn and the goal you set for the week, for example, your plan is to workout 5 times a week, it will send a reminder every day for your workout session. There are a set of trainers, including celebrity trainers (if you’re keen on that) for you to choose from. Calm Health does not only consist of what we do physically but mentally as well, also known as, mental fitness. According to very well mind, meditation is a great way to regroup and focus on the present moment. However, with chaos and busyness of life it can be pretty difficult to master. Therefore, it is necessary for guidelines in order to make meditation manageable, and intuitive. ’’Meditation can certainly help relax you when you’re stressed, but that’s just one of its benefits. With regular practice, you can learn to shut out the noise of modern life and be present without having to take a trip to a remote tropical island,’’ says Jessica Migala, author of Best Meditation apps 2021. Calm is an app specifically created to help improve meditation skills adding to reducing stress and anxiety, better sleep patterns, improve focus, self-improvement, and many other beneficial factors. There are many ways for you to keep fit physically and mentally without having to pay a penny. Take advantage of free trials and apps that can help improve your health, you have nothing to lose.
YOU can track your pregnancy and cycle on the free Flo app. | IGNACIO CAMPO Unsplash
Home sweat home If you’re creating a workout space in your house, make sure you have affordable essentials
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Viwe Ndongeni-Ntlebi A SURGE in home-based workouts wasn’t surprising during widespread stay-at-home orders and mandated gym closures during the harsh levels of lockdown. However, now that vaccinations and other safety measures are in place in many areas, fitness clubs have reopened. But many still choose to exercise at home, the at-home, virtual workout session is a new mainstay in personal fitness. Beside saving on costs, one of the most obvious benefits to working out at home versus the gym: You don’t actually have to go anywhere. The Beachbody survey found 85% of respondents underscored the convenience and accessibility benefits of working out at home. “The thought of walking down the stairs sounds a lot more appealing than sitting in traffic on the way to the gym. “These days every minute is accounted for. Another great benefit of an at-home workout is the flexibility it affords. How incredible to be able to complete a workout in the comfort of your own home while your toddler is down for a nap or even between Zoom calls,” notes the survey. Now, most people choose the option of rolling out of bed, heading into the garage, and logging into a class via social media or the internet sites. If you’re going to create a home gym in a small space, make sure you have a few essentials that can help you tone, lose weight and build muscle. A plus? They come at an affordable price. Skipping rope Skipping rope is one of those
AN AB wheel works the entire body. | MART PRODUCTION Pexels
exercises you probably got really into as a child, and then promptly forgot about when you got older. But jumping rope isn’t just for kids – it’s a great workout that you can do at any age. A skipping rope for a full-body workout: Since jumping rope gets your heart pumping, it’s great for your cardiovascular system and heart health. Resistance band A resistance band for toning and strength training: They come in different widths. The thicker the width of the band, the more resistance it provides and equally, the harder it is to use. Research shows that resistance training, whether done via body weight, resistance bands or machines, dumbbells or free weights, not only helps us build strength, but also improves muscle
size and can help counteract agerelated muscle loss. Multi-gym doorway pull up bar Pull up bars are the ideal tool for performing intense upper body workouts at home using only the weight of your own body. This small piece of fitness equipment is so useful and inexpensive that just about anyone serious about building a sculpted physique should own one. The benefits of incorporating pull-ups into your weekly routine are many. From improving upper body strength to building muscle, pull-ups can have a significant impact on your fitness goals. Ankle/wrist weights Ankle weights are wearable weighted straps that people wrap around the ankle and sometimes wrist and attach with Velcro.
Sometimes people wear these during a cardio workout or on a walk. Adding additional weight onto your base forces your body to exert and produce more force than what you’re accustomed to, eventually increasing your endurance and building your overall stamina. Moreover, ankle weights are also used to increase overall musculature and mass in your glutes, quadriceps and calves. Ab wheel The ab rollout exercise is a compound move that works the entire body. That means it activates multiply muscle groups at once. That results in better functional strength and overall power of the body. The primary muscle it works is the abdominal muscles, which is typically known as the abs.
Clean up your lifestyle and
YOU CAN SAVE MONEY BAD habits don’t just impact your health but your wallet too. So instead of holding on to these habits, take a step back and look at things from a new perspective. When it comes to bad habits surrounding money, the effects can be painful: You might, for instance, pay thousands more in interest, leaving you with no cash to cover your emergency expenses. Take a look at some of the habits that you should revisit, not just for year health but for your finances as well.
Viwe Ndongeni-Ntlebi Smoking Smoking can be expensive in a lot of different ways. First, there is the cost of cigarettes, it’s one of the chart-topping bad habits. We can all agree that smoking has no positive health benefits. But it’s also bad for your financial health. If you think you are ok with spending extra rands on this habit, cigarette taxes keep rising, meaning
your habit will probably cost more in the future. Also, the added costs may come later in life as you deal with serious health issues from the side effects of smoking. Remember, medical bills can be very expensive. Give up this habit and save your money – and your health. Fast Food Although it has some of the lowest quality on the market, fast food can be surprisingly expensive. You may even think it can be almost as inexpensive as cooking
THE cost of your fast food fix quickly adds up. | ENGIN AKYURT Pexels
at home, though this depends on where you eat out and what you cook at home. But eating out can be expensive and becomes a habit that can be harder to break. Eating a large amount of fast food can also increase the liver enzyme alanine aminotransferase, which might be a sign of liver damage. By packing lunches for work and getting up a few minutes early for breakfast, you can save a significant amount of money. It’s also healthier and often tastes better, too. Sugar addiction While there are numerous ways sugary foods and addictive drugs are similar. People often binge on sugary foods like ice cream the same way as a person addicted to alcohol, opioids, or other types of drugs. Quitting sugar and quitting drugs or alcohol can lead to withdrawal symptoms The only difference is, except for alcohol, most addictive drugs are either illegal or require a prescription. Sugar is legal, and sugary sweets can be purchased almost anywhere. According to research, men should not consume more than about 36g per day and women should limit it to around 25g per day. Swapping out sugary foods for healthier alternatives, like fruits, vegetables, and healthy grains, helps keep blood sugar levels naturally lower. Coffee Coffee is such a popular beverage that its consumption levels come second only to water in some countries. Similar to alcohol, coffee is much more expensive when served fancy. If you have a habit of getting your daily caffeine fix in the form of an expensive cappuccino, you might want to rethink it. Though fancy cups of coffee are currently the trend, it sure doesn’t seem to be doing any favours for
COFFEE can worsen gut disorders. | CHEVANON PHOTOGRAPHY Pexels
your wallet. Research also shows that coffee’s bitterness may stimulate the production of stomach acid . As such, many people believe that coffee irritates your stomach, worsens symptoms of gut disorders like irritable bowel syndrome
(IBS), and causes heartburn, ulcers, nausea, acid reflux, and indigestion. Bad habits can be broken. Work on replacing bad habits with one or more good habits. Once that’s done, you’ll be well on your way to a rewarding financial future and a healthier lifestyle.
DIY immune boosters
SWEETEN herbal teas with raw honey. | ARCHANA GS Pexels
Viwe Ndongeni-Ntlebi OUR immune system is incredibly complex. Despite this complexity, there are things you can give your immune system what it needs to ward off infection or illness. As with most things in your body, a healthy diet is key to a strong immune system. This means making sure you eat plenty of vegetables, fruits, legumes, whole grains, lean protein and healthy fats. In addition to providing your immune system the energy it needs, a healthy diet can help ensure you’re getting sufficient amounts of the micronutrients that play a role in maintaining your immune system, including: Vitamin B6: found in chicken, salmon, tuna, bananas, green vegetables and potatoes (with the skin) Vitamin C: found in citrus fruit, strawberries, tomatoes, broccoli and spinach Vitamin E: found in almonds, sunflower and safflower oil, sunflower seeds, peanut butter and spinach Whether you’ve come down with a cold or the flu, want to boost your immune system, are feeling fatigued or suffering from digestive problems, there are healthy options that won’t break your budget. Immune-booster juice Health-boosting shots have become the rage at juice bars. They’re juices that include fruit, vegetables, spices and occasionally other ingredients that come together to create a nutrient dense drink that offers health benefits. This recipe from Healthline is packed with essential nutrients for everyday health or for fighting off viruses such as the cold or flu. Carrots, apples, and oranges are a winning combination. The apples and oranges give you your vitamin C. Blending these may give you the
MAKE an immune booster juice. | JOSEFIN Unsplash
boost you need. Notable nutrients (in one serving) • potassium from the carrots • vitamin A from the carrots • vitamin B-6 from the carrots • vitamin B-9 (folate) from the oranges • vitamin C from the oranges and apple Lemon ginger tea An immune-boosting drink, lemon ginger tea helps you fight off colds, keep healthy, and relieve sore throats. Ginger is a natural remedy for nausea, is anti-inflammatory, improves the absorption and assimilation of essential nutrients in the body and fights cancer. All you need is 2 slices of lemon, half a teaspoon of ginger, raw honey and rooibos/tea. Herbal tea Chamomile and green tea are also thought to help the immune system because they contain phytochemicals. These chemicals have protective properties meaning they could help see off cold and flu viruses. However, chamomile tea also has anti-inflammatory properties, so if
you’re already suffering from a sore throat or blocked nose this could help. In order to keep your immune system in tip top condition why not swap your usual tea or espresso for one of these teas? Homemade syrup This immune-boosting syrup can be your go-to rescue drink whenever a cold or a flu symptom strikes you. Drinking this homemade syrup once daily can be the best supplement in your daily diet and there are plenty of reasons we say so. To make this simple winter immunity boosting syrup, you will need: • Horseradish root (1 root) • Apple cider vinegar diluted in water (1 cup) • Turmeric (1 tablespoon) • Peppercorns (5-6 or handful) • Fennel seeds (1 tablespoon) • Clove (1 peice) • Ginger ( half a root) • Garlic (a few cloves) • Orange peel (1/2 cup) • Dried elderberries (1 tablespoon) • Honey (to soften the taste) | RECIPE FROM TIMES OF INDIA
