HEALTH
IOL
Issue 3 September 2020
Spring into health
EDITOR’S NOTE FINALLY warmer weather is here and, as a nation, we can finally say spring has sprung. Besides good weather, the new season gives us the opportunity to spring-clean our lives, our health and skin. It’s also the perfect time to get rid of the extra kilogrammes from winter and, let’s be honest, the weight that we gained during lockdown. In this edition, we help you with a skincare routine that will prepare you for the harsh weather that is sure to come in the next few weeks. It also helps you take your exercise outside. After all the home-training videos that many people have been doing, it will be refreshing to train outdoors and get fresh air in order to shake off cabin fever. Exercising outdoors is also a great alternative to a stuffy gym which can tend to be busy. Winter demands comfort food that’s greasy and rich in flavour, but spring gives us the opportunity to cleanse our palates and serve salads and other healthier alternatives. If you’ve let your health go, spring brings with it a new lease of life, a chance to start afresh and prioritise your body and eating plan. It’s never too late to start eating healthier. Starting an exercise routine is also a choice you make, and spring is the season to jump into action. Take it step by step and start with enjoying the sunshine and fresh air. If you live by the coast, take advantage of the sea breeze and fresh ocean air. Spring is the season of renewal and this should include all aspects of your life, so put a spring in your step and start today. Stay safe and stay healthy.
Viwe
CONTENTS Spring and summer food trends Why gardening is so good for your health Spring skin care Low-calorie cocktails How to fight seasonal allergies 3 healthy seasonal fruits 3 go-to spring salads 5 handbag essentials to carry during the pandemic Tips to recharge your skin The benefits of outdoor exercise Eat your water
CONTACT US PUBLISHER Vasantha Angamuthu vasantha@africannewsagency.com HEALTH EDITOR Viwe Ndongeni-Ntlebi viwe.ndongeni@inl.co.za EXECUTIVE LIFESTYLE EDITOR Nelandri Narianan nelandri.narianan@inl.co.za PRODUCTION Renata Ford renata.ford@inl.co.za DESIGN Tanya Fynn tanya.fynn@inl.co.za BUSINESS DEVELOPMENT Keshni Odayan keshni@africannewsagency.com SALES Charl Reineke charl@africannewsagency com Kyle Villet kyle.villet@africannewsagency.com ENQUIRIES info@anapublishing.com
BASICS OF CLEAN EATING Following a healthy diet isn’t always easy, but it’s highly recommended. Take the plunge and start today
GO WITH THE SEASON Keeping your focus on in-season fruit and vegetables is an easy way to usher in small daily changes that can make a big difference. Swop soups and stews for salads and plant-based bowls. Keep your attention on veg such as broccoli and cauliflower; and stock up on the spring avocados, tomatoes and berries.
Viwe Ndongeni-Ntlebi
PLANT BASED The plant-based trend focuses on making vegetables, legumes, nuts, seeds, soy products and wholegrains the focus of meals, rather than animal products. Plant-based foods are high in fibre, vitamins and minerals and low in fat and cholesterol.
WHOLE FOODS The emphasis is on whole, minimally processed foods. This includes unprocessed food, such as fruits and vegetables; and minimally processed food such as oats, brown rice and legumes. Whole foods are low in added salt, sugar and fat and do not contain additives. They are naturally higher in vitamins, minerals and fibre.
THE HEALTH BENEFITS OF GARDENING Over the past few months, South Africans have turned to their green spaces to find solace and balance. Gardening has been proven to boost mental and physical well-being and create a sense of belonging and connection. With spring in the air, it offers a chance to pause, reflect, and celebrate a season of new beginnings. From enjoying an outdoor picnic with your family to sharing your green haven with friends online
BEING a plant parent can do wonders for your wellbeing, scientific research suggests. Physical exercise can contribute to a healthy weight and blood pressure levels, and just interacting with flora can improve your mood and mental health. “Nature has a huge impact on health and wellness,” says Gwenn Fried, manager of Horticulture Therapy at NYU Langone’s Rusk Rehabilitation. “We know that people’s cortisol levels go down in a calm, green environment.” According to a recent survey by the gardening app Candide, 96% of people said they felt happier when spending downtime in their gardens. The findings revealed the most popular garden activities are spending time in a favourite spot admiring plants, listening to birdsong and watching the wildlife, breathing in the fresh air and garden scents, enjoying a cuppa and a chat, taking “me time” with a quiet bite to eat, playing with the children, reading a book, or lazing on the grass. But that’s not all that’s good about gardening and anyone from a newbie gardener to a gardening guru can benefit from the calming effects of mulching, potting, pruning or weeding. With Garden Day observed on October 11, roll up your sleeves and get digging and planting this spring. Anyone of any age and skill level can enjoy the benefits of gardening.
1. Improves immune system Spending time in the sun increases the absorption of vitamin D, which in turn helps the body absorb calcium to keep your bones and immune system healthy.
8. Enhances the sensory system Gardening engages all the senses, like smelling fresh herbs, feeling the soil between your fingers and listening to the bees buzzing.
2. Burns calories Gardening can burn as many as 330 calories in one hour. Swopping your gym membership for gardening five times a week might be a very feasible idea. 3. Relieves stress One of the main benefits of gardening for mental health is its ability to relieve stress. Gardening requires a lot of physical activity and helps to release a group of feel-good hormones, also known as endorphins, which make you feel relaxed and satisfied. Also, being outside in sunlight is an instant mood booster. 4. Reduces the risk of stroke Numerous studies have shown that gardening lowers the risk of stroke and heart disease. A research study published in the British Journal of Sports Medicine found that gardening for as little as 10 minutes per week had a positive impact on health and reduced the risk of developing heart disease. 5. Improves diet and gut health Several studies show that gardeners eat more fruits and vegetables than their peers and people who grow their food tend to eat (and be) healthier. Also, home-grown food tastes better and is more appealing because of the effort it requires to grow and harvest. 6. Anger therapy Simply doing some heavy digging or serious pruning can help you blow off some steam. 7. Creates a sense of responsibility Growing and maintaining a garden creates a sense of responsibility, purpose and ownership.
9. Channels your inner creative Gardening helps inspire creativity and allows people to express themselves. It offers an outlet to connect with yourself by creating a space to reflect, nurture and grow.
10. Stay connected Community gardens bring people together and create a common purpose. This can help counteract stress and anxiety, protect against isolation and depression, and provide mental stimulation.
GIVE YOUR SKIN A SPRING GLOW Now that spring is here, the heat means you have to be mindful of your skincare routine. We’ve summed up a list of products you can use to keep your skin looking healthy Thobile Mazibuko
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NUXE BIO-ORGANIC MICRO-EXFOLIATING CLEANSING MASK
CHICK COSMETICS GLOW BOOST SERUM
EUCERIN CLEANSING GEL
ECO DIVA NATURAL FACE CREAM
EVERYSUN SENSITIVE CARE SPF 50 SUNSCREEN
A healthy skincare routine means exfoliating your skin at least once a week. Under their new bio-organic range, Nuxe has a creamy mask with double exfoliating action: physical exfoliation (powdered fruit kernels) and chemical exfoliation (100% botanical salicylic acid) to cleanse, purify and refine the skin’s texture, while preserving its balance.
A serum is a musthave if you’re all about that glowing skin. Made of 10% Vitamin C, this serum not only nourishes, it also hydrates and brightens the complexion for healthier skin. It also helps get rid of dark spots and acne scars.
This gel works well on blemish-prone skin by eliminating excess sebum. It is soft on the skin, opening pores without leaving the skin dry.
Made for all skin types, this face cream not only moisturises, it heals and restores the skin’s elasticity and boosts collagen production. It works well on ageing skin and skin prone to pigmentation, acne or eczema.
No skincare routine is complete without a sunscreen. Now that temperatures are soaring and we’ll be going out more often under level 1 lockdown regulations, make sure you apply sunscreen at least twice a day. Everysun’s new Sensitive Care SPF 50 sunscreen lotion and spray protects delicate skin from the sun’s harmful rays.
COCKTAILS WITHOUT THE CALORIES Spring is here, and for many of us, that means more socialising and more drinking – which can spell trouble for weight management goals. If you’re keen to avoid that but still want to enjoy cocktails, let these low-calorie and healthier drinks be your go-to’s. Lutho Pasiya
Watermelon margarita Ingredients Watermelon A shot of tequila Sparkling lime water Margarita mix Lemon
Method Muddle some watermelon in your glass, more or less depending on how much watermelon flavour you want. Add a shot of tequila, and top the glass with sparkling lime water. Add a splash of margarita mix, and a squeeze of lime. You don’t need exact measurements. It’s good with any combo. Recipe: Kelly Winner
SMOOTHIES Immune-boosting smoothie
Tropical summer smoothie
1 fresh banana A handful spinach 1 knob ginger 2/3 cup grapefruit pieces 4 to 5 blocks of ice
1 tbs chia seeds (optional) 1 tbs flax seeds (optional) 2/3 cup 100% Mango juice ½ cup tinned pineapple pieces 4 to 5 blocks of ice
Method Blend and serve.
Method Blend and serve.
Strawberry and banana recovery smoothie 2 tbs chia seeds (optional) 1 tbs sugar and peanut butter 1 cup 100% strawberry and banana juice 4 to 5 blocks of ice Lemon and blueberry mojito Ingredients Mint ¼ of a lemon 20g blueberries Ice 50ml rum Sparkling water Method Tear up some mint and place it into the bottom of your glass. Dice ¼ of a lemon and add to the mint. Add 20g of blueberries. Use a muddler to crush the ingredients into the bottom of the glass. If you don’t have a muddler, you can use the handle of a spoon, mix and crush with a fork. Top the glass right to the top with crushed ice. Pour in 50ml of rum. Get a fork, cup your hand over the glass to prevent the ice from spilling out, and mix your fruit mixture into the ice and alcohol. Top with sparkling water, garnish and enjoy.
Method Blend and serve.
THE CROWD PLEASER A BLAZE OF BERRIES Not a fan of spirits or having people over who don’t drink? That’s no reason to miss out on the fun of a drink to sip on, especially if it’s as pretty as this berry blaze. Ingredients 125ml mixed frozen berries 25ml lime cordial 25ml sugar syrup 250ml crushed ice Fresh mint to garnish Method Mix these up in your blender and pop on a leaf or two of mint. Making your own sugar syrup In a high-sided saucepan over medium-high heat, bring equal quantities of cold water and sugar to a boil. Turn the heat to low and stir until the sugar dissolves completely and the mixture is clear, approximately 3 to 5 minutes. Remember – the longer you boil it, the thicker the syrup will be when cooled.
ALLERGIES Vuyo Mkize
THE PERSISTENT sneezing, the annoying runny nose and scratchy throat is enough to dull even the most positive person’s mood. But allergy sufferers know the symptoms don’t alter just their mood – they can also have a debilitating effect on their ability to go about their day-to-day activities. And with the seasonal weather changes afoot, it could be a tough season for hay fever sufferers who don’t have a battle plan in place as they face the onslaught of the sneezing season. The major culprit behind South Africa’s hay fever woes is grass pollen, because of the long flowering season and as a consequence of the different grass species that pollinate in response to the sunshine. In essence, an allergic reaction is the body’s defence mechanism against foreign intruders – allergens or protein(s) – mistakenly perceived as harmful. “Allergies can be inherited,” Nicole Jennings, the spokesperson for Pharma Dynamics, said. “For example, a child whose parents have allergies is more likely to develop them. However, the environment also plays a role. If you put the wrong genes into the wrong environment, you get an explosive mixture that could lead to allergies and asthma.”
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Get pollen-wise: Check the pollen forecast and avoid being outside when the pollen count is highest. Keep doors and windows closed during peak pollen times. When the outdoors beckon: Apply petroleum jelly around the rim of your nose which can act as a pollentrap. Alternatively wear a mask or bandanna over your nose and mouth. Travelling by plane: Make sure your epinephrine injection has not expired and always carry a spare. Pack these in your hand luggage along with antihistamines. If you are prone to anaphylaxis, get a letter from your doctor explaining why the medicine you carry is essential, to ensure you don’t get delayed at customs. Using a saline nasal spray every hour can help keep your nasal membranes moist. Road trip: Turn your car’s air conditioner on 10 minutes before you get in the car, with the windows open, which will remove dust and mould from the air-conditioning system. Keep windows closed when driving to prevent pollen from entering the car. Staying at a hotel: Bring your own hypo-allergenic pillow and mattress cover.
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Avoid red and swollen eyes: Protect your eyes during the day by wearing sunglasses. If your allergies have left you with itchy, red eyes, use eye drops to help reduce the symptoms.
3 SEASONAL FRUITS YOU SHOULD BE EATING Eating with the seasons makes for a more well-rounded and balanced diet. It supports your body’s natural nutritional needs for each season. Seasonality also has a major influence on taste Viwe Ndongeni-Ntlebi
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Avocados Avocados do not contain any cholesterol or sodium and are low in saturated fat. This fruit is prized for its high nutrient value and is added to various dishes due to its good flavour and rich texture. Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals. Fibre is another nutrient that avocados are relatively rich in. It’s indigestible plant matter that can contribute to weight loss, reduce blood sugar spikes and is strongly linked to a lower risk of many diseases.
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Pawpaw Another great fruit that you can eat during this time is pawpaw. You can eat dried, ripe or unripe. Pawpaws contain nutrients like vitamin A and C, folate, and various phytochemicals. This fruit also contains papain, a compound that is good for your gastrointestinal health. It also helps in curing indigestion and bloating, something that is common during summers. Pawpaw is also a good source of betacarotene. It prevents skin damage and reduces inflammation. Papaya also has a decent amount of antioxidants and helps prevent cancer and serious heart diseases. It is a great choice for someone who is on a weight-loss diet.
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Watermelon Watermelon is also high in carotenoids, including beta-carotene and lycopene. Plus, it has citrulline, an important amino acid. Several nutrients in watermelon have specific benefits for heart health. Watermelon is a low-calorie fruit high in some nutrients, especially vitamin C and cucurbitacin E.
MARINATED SPRING VEGETABLE SALAD BY ELLIE KRIEGER
This salad captures the vibrancy of spring, bringing together the quintessential vegetables of the season. Ingredients 1 medium carrot, peeled 1 bunch of spring onion (about 6), trimmed, white and light green parts only ¼ cup extra-virgin olive oil ¼ cup white wine vinegar 1 tsp chopped fresh thyme leaves or ¾ tsp dried, plus more for optional garnish ½ tsp salt, plus more to taste ¼ teaspoon freshly ground black pepper 1 bunch asparagus (about 6), woody ends trimmed 1 cup fresh peas or, if frozen, thawed Method Using a vegetable peeler, cut the carrot into ribbons, into bite-size pieces (5cm to 7.5cm long). Halve the spring onion lengthwise, then cut them across into 2.5cm long pieces. In a medium bowl, toss the carrot and spring onion together. In a small bowl, whisk together the oil, vinegar, thyme, salt and pepper. Pour the marinade over the carrots and spring onion, and toss to coat. Cover and set aside at room temperature for 30 minutes, stirring occasionally. Prepare a large bowl of ice water. Fill a large, deep non-stick pan about halfway with water and bring to a boil. Place the asparagus in the boiling water and cook until firm-tender but still bright green, 1 to 2 minutes. Using tongs, transfer the asparagus to the ice bath (keep the water in the skillet boiling) and chill, then transfer the asparagus to a cutting board and cut on the bias into 2.5cm pieces. Transfer asparagus to a medium-sized bowl. Add the peas to boiling water and cook until firm-tender, 1 to 2 minutes. Drain and transfer to ice bath. Then drain and transfer peas to bowl with the asparagus. Using a slotted spoon, transfer carrots and spring onion to the bowl with the asparagus and peas. Add 2 tablespoons of the marinade to the salad, and toss to combine. Add salt, if needed. Garnish with thyme and serve. | The Washington Post
STRAWBERRY, ASPARAGUS AND PRAWN SALAD
FOOD FOR A SPRIGHTLY SPRING
Ingredients 400g cooked prawn tails 60ml orange juice 30ml olive oil 5ml chopped garlic 1 red chilli, de-seeded and finely chopped 1 packet of spring onions, sliced diagonally 400g strawberries, halved 100g fresh asparagus tips, blanched 100g salad cheese balls Dressing 60ml olive oil 30ml sherry vinegar 30ml honey salt and pepper
THAI CHICKEN RICE SALAD Ingredients 500g chicken breast fillets 250ml chicken stock 250ml basmati rice 15ml peanut oil 2 stalks of lemongrass, finely sliced 1 packet of spring onions, finely sliced 1 red chilli, de-seeded and finely sliced 125ml chopped fresh coriander 125ml chopped fresh mint 1 red pepper, finely diced 125ml toasted cashew nuts Lime chilli dressing 60ml lime juice 60ml sweet chilli sauce 30ml honey 30ml fish sauce 5ml toasted sesame oil Method Poach chicken in stock for 10 minutes. Remove, slice, transfer to a bowl. Cook rice for 20 minutes. Remove and rinse in cold water. Drain and add to chicken. Heat peanut oil in a pan. Fry lemongrass, spring onions and chilli for 2 minutes. Add to chicken and rice, with herbs, red pepper and cashew nuts. Pour over the dressing, mix, and refrigerate before serving. Dressing: Combine ingredients, whisk well.
Directions Marinade the prawns in the orange juice, olive oil, garlic and chilli, for an hour in the fridge. In a serving bowl, combine the spring onions, strawberries and asparagus. Pour over the dressing. Drain the prawns from the marinade and place on top of the salad with the cheese balls. Dressing: Combine the ingredients in a jug and whisk well. * Salad cheese balls can be replaced with feta or goat’s milk cheese.
fasd
Fetal Alcohol Spectrum Disorder
September 9 – International Fetal Alcohol Spectrum Disorder (FASD) Day As we observed International Fetal Alcohol spectrum Disorder (FAsD) Day on september 9 with the Foundation for Alcohol Related Research (FARR), this day will always remind us of the harm caused when a foetus (unborn baby) is exposed to alcohol. The teratogenic (toxic) effect of alcohol causes permanent, irreversible damage to the developing cells of the unborn baby. since the baby’s brain starts developing soon after conception, the brain of the foetus is especially vulnerable to the damaging effects of alcohol. For this reason, children with FAsD are born with permanent brain damage. However, it is important to note that any other organ of the unborn baby can also be affected. Fetal Alcohol syndrome (FAs) is the most severe form of FAsD, but there are a variety of other conditions as well. Further risks associated with alcohol exposure includes miscarriage, stillbirth, prematurity, low birth weight and even cot death. Due to high prevalence rates in south Africa, FAsD is a public health concern in many communities, but unfortunately very little, if any, education is given to students in the health, education and social work sectors. To successfully prevent this condition, it is essential to raise awareness in the general public. Professionals should receive the necessary training and skills to
The knot symbolises the following: ¡ The rope: symbolises the umbilical cord whereby the feotus (unborn baby) is supposed to receive nutritious food and not alcohol; ¡ The worn ends of the rope: Is a reminder of the damage that prenatal alcohol use can cause to the central nervous system (brain) and other organs of the feotus; ¡ The knot: This type of knot (Fisherman/Reef) is so strong that it will not break if traction is put on it, it will only pull tighter. This symbolises the strong support that we are supposed to give pregnant women to abstain from alcohol use; ¡ The circle inside the knot: symbolises the womb (uterus) of the pregnant woman which should provide a safe environment for the feotus, free of alcohol. diagnose and manage FAsD and to implement awareness and prevention strategies. The first International FAsD Day was held on september 9, 1999. Around the world, scores of people meet on september 9, at 9am, to share a FAsD prevention message and wear the FAsD Awareness Knot. The number nine is a reminder of the importance of nine alcoholfree pregnancy months. Research has shown that even small
amounts of alcohol can cause prenatal damage and FAsD. The message for International FAsD Day was therefore: “No amount of alcohol is safe during pregnancy.” FASD AwAreneSS Knot The knot consists of a white rope tied in a specific way, known as the reef knot or the fisherman’s knot. The knot is worn on your chest to raise awareness about FAsD.
fasd
Fetal Alcohol Spectrum Disorder
What does FARR do? FARR is celebrating its 23rd anniversary this year. Since the first FASD prevalence study in 1997, the foundation has done 14 community prevalence studies in Gauteng, Free Sate, Northern, Eastern and Western Cape Provinces, reporting rates ranging from 27/1000 (2,7%) to 282/1000 (28%). South Africa has the highest reported FASD rates in the world. FARR runs evidence-based awareness, prevention, pregnancy support and training programmes all over South Africa. The foundation conducts continuous research into the size of the FASD problem in South Africa and the best ways of assisting prospective mothers, affected individuals and communities. Their main focus is on the Healthy Mother Healthy Baby programme. The aim of the programme is to provide pregnant women with information, and the necessary skills to make informed decisions regarding their own health and the health of their unborn babies. The ultimate goal is to support them to have healthier pregnancies and healthier babies. FARR also implements a variety of awareness programmes and offers training to educators, social workers, health professionals and students. For more information, contact FARR on 021 686 2646 or on 083 275 0202, or visit: www.farrsa.org.za
Aware.org THE Association for Alcohol Responsibility and Education (Aware. org) urges women who are planning to fall pregnant and those who are pregnant to avoid alcohol at all costs. “There is no sufficient education and awareness regarding FASD, but it is the responsibility of our communities to ensure that we create a FASD free South Africa,” said Ingrid Louw, CEO of Aware.org. Aware.org is mandated to address the concerning rise of FASD in the country, which is one of its six key pillars in the fight against alcohol harm, as well as educating and creating awareness, in regards to promoting a culture of responsible alcohol consumption in South Africa. “In recognition of International FASD Awareness Day, Aware.org together with FARR are asking South Africans to make an effort in learning and creating awareness about FASD across the continent. With the advent of COVID-19, now more than ever, we need to look after each other and it is our collective responsibility to listen, learn and support,” said Louw.
Carrying a handbag is not just for show, it is something everyone should have in order to keep all their essentials together, especially during the pandemic
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HANDBAG ESSENTIALS
Hand sanitiser As we do our shopping, we need to sanitise regularly because we touch so many things.
Wet wipes Accidents, such as spills, occur at any time and that’s where wet wipes come in handy. Also, wet wipes help clean surfaces and dirty hands. You can even spray sanitiser onto them and wipe off furniture. Medication If you’re taking medication for anything, carry a couple of pills so you can take them on the go if you realise you’ve forgotten a dose. If someone in your family suffers from severe allergies, make sure you carry
an epinephrine injection.
Floss Dentists recommend we floss once a day, ideally before bed. In fact, you can’t go wrong with a mini dental kit in your bag. Include a toothbrush, paste, floss and some chewing gum, and you’ll always be prepared, regardless of that garlic-fuelled lunch. Deodorant It’s always wise to carry around a small anti-perspirant when you’re in need of freshening up. In that way, you’ll always be ready to work up a sweat in the gym or head out for those spontaneous after-work drinks.
WAYS TO SPRING CLEAN YOUR SKIN CARE SPRING, a time for renewal, for growth and for spending more time in the sunshine. It’s been a long winter, most of it spent indoors, so it’s with a collective sigh of relief that we can finally enjoy the warmer weather – all safety and germ protection measures in place of course. “While our spirits may be high with the sights and sounds of spring, it’s likely your skin is still experiencing the winter blues; dehydrated and dry, especially on the heels, knees and elbows, as well as stressed-out, dull and undernourished skin on your face,” said Clere skin care brand manager Su-Marie Annandale. She added that when our feet and legs aren’t on display the way they are during the warmer weather, we tend not to moisturise as much, and we don’t pay as much attention to things like dry cuticles. Unfortunately, it doesn’t take long for skin that is neglected to react, with it becoming dry, flaky, and sometimes even red and inflamed.
Come a new season, it’s just as important to relook our skincare regime as it is our wardrobe. While a complete overhaul isn’t necessary, a few adjustments will help you look and feel better, not to mention keep your skin healthy. Annandale shares her top tips: Spring clean your beauty stash Spring cleaning doesn’t only refer to combing through the unworn clothes in your closet or boxes in your garage. Your beauty stash also requires a good clean out. Look over your skin care products and clean out. Discard any expired products. It’s also a good time to reassess your skin type and consider what your regimen might need. Adjust your moisturiser Consider scaling back on the thickness and richness of the moisturising products you were using in winter and choose a lighter moisturiser to keep your skin healthy and hydrated without weighing it down. Get a facial A visit to the spa during a seasonal change isn’t just a way to pamper yourself, it’s also a great time of year for pick-me-up treatments that refine skin texture or boost collagen production. Eat fresh fruit and vegetables A great way to get more water is by snacking on fresh fruit and vegetables. Top fruits and vegetables for optimal skin health include grapefruit, apples, watermelon, carrots, broccoli, and lettuce.
GET OUT! THE BENEFITS OF OUTDOOR EXERCISE Viwe Ndongeni-Ntlebi
EXERCISING is a great idea but with the warmer weather conditions, doing it outdoors is an even better one. When we work out in nature we resort to natural movements like sprinting, jumping, throwing, pulling, and pushing, to try to get super-naturally fit. According to Web MD regular cardio, whether it’s jogging, cycling, swimming, or brisk walking, will make your heart stronger. It also helps with blood pressure and cholesterol, and can even help ward off some cancers. Rushda Moosajee, women’s trainer, and health advocate says 45-60 minutes of brisk walking is sufficient. Start with 3 per week and build it up to 4-5 per week. If you are looking at ditching the gym during this time, Moosajee shares spring training fitness tips that will help you prepare for the outdoors. Start with planning your training schedule for the week. Set little goals for the week; 2 x weightlifting sessions, 2 x lunchtime runs, 1 x hike and 1 x yoga session. Be prepared, by setting out your training kit, pack your bag, make sure it is with you in the car or at work. Take a selfie, always track your aesthetic progress with visual media. You might not see a difference on the scale immediately but your body won’t lie. Plan a spring menu for the week, fresher, crisper and healthier alternatives for the week.
THREE WAYS TO INCREASE YOUR FITNESS, FRESHEN UP YOUR VIEW, AND FREE YOURSELF FROM YOUR NORMAL ROUTINE
Hike Spring is probably the best season for hiking. Gone are the shivering cold temperatures, crispy cold mornings, pleasantly warm days, and beautiful fresh flowers. The trails are generally pretty empty, and accommodations aren’t in high season yet. Scheduling time into your weekend to go for a hike/walk in the woods with friends and family may lead to lower stress levels, improved mood, and enhanced mental well-being. Plus, a reduced risk for heart disease.
Steps Taking fitness up a notch sometimes means taking it up in elevation too. Finding a local set of stairs at a park or a stadium can provide great interval training to the body. All you need is yourself and the willpower to keep driving your knees and planting your feet. Running a series of sprints that end with a walk back down can lend itself to a perfect work to rest ratio.
Beach Everything is harder in the sand. The inability to create perfect contact with the ground trains every muscle of the foot, ankle, calf, thigh, and hips. The need to deal with a constantly shifting surface below you forces the core muscles to have to work overtime to keep you stable and upright. Take a towel, a pair of dumbbells and your body down to your local beach and aim to do 3 to 5 exercises. Repeat this a few times with new exercises and you’ll soon realise why the beach is much more than a place to relax.
COOL WATERS Viwe Ndongeni-Ntlebi A SNEAKY way to increase the amount of water you consume daily is to eat it. Add fruits and vegetables with a high water content to your grocery shopping list. Some top picks include cucumber (96% water), courgette (95% water), watermelon (92% water), and grapefruit (91% water). Fresh fruit, herbs, and some vegetables make great flavours for water. Three recipes to try: For all options: 5 cups water 1 cup ice cubes (optional) Strawberry, basil and lemon: ½ cup strawberries stemmed and sliced fresh or frozen 5 basil leaves torn 1 lemon thinly sliced Honeydew, cucumber, and mint: ½ cup honeydew cubes 1 cucumber sliced 10 mint leaves torn Watermelon kiwi and lime: 1 cup watermelon cubes 1 kiwi diced or sliced 1 lime sliced Recipes: Culinary Hill
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