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HEALTH
ISSUE 5 NOVEMBER 2020
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Relax restore
EDITOR’S NOTE THE year 2020 has been an epic marathon but we are almost at the finish line. The race to December has left many of us exhausted and in need of some real down time. However we shouldn’t make too many compromises with our diet, fitness and self-care regime. For many people, the year came with challenges, grief and pain. But for others 2020 also presented opportunities for growth, development and pushing through boundaries. Whatever the year gave you, you can be proud of how far you’ve come – living through the pandemic was not easy. As we get closer to the holiday season, we know this year’s festivities won’t be the same as previous years. Traditions are going to change and safety is going to be a priority for many people who would usually be carefree and throw themselves head first into the “silly season”. With festivities under way, many people will be partying and celebrating. In this issue we look at some healthy drinks that can give the buzz you want but with less sugar. We also look at how to recover naturally the following day with some great hangover cures. We also understand that this time of the year might be a challenge for many who have heightened anxieties. We help you deal with that and offer some practical solutions. One of them is our healthy gift guide list, to help take the stress and strain out of gift buying. As we unwind, we prioritise the things we have been avoiding the whole year, like cleaning our beauty brushes to pro-level standards to avoid skin irritation. We’ve also been stuck indoors for too long and in December we can go out and enjoy the sun and outdoors activities with the family. We’ve got you covered with a guide to all your sunscreen needs. Most of all, let’s use the holiday season to reconnect with family and friends, sit around the braai and share a meal together and appreciate life. Let’s be safe, responsible and be kind to each other – it has been a tough year, after all. This is our last health issue for 2020, thank you for being a part of our journey. Till we meet again next year, happiness and health, always.
Viwe
CONTENTS IV shot puts a spark in your day Keep the blues at bay in the season of being merry Travellers’ survival guide Healthy drinks Local celebs shre their hangover tips Natural solutions for hangovers Bond with your kids outdoors Essential December bauty biys How to clean your make-up brushes The ultimate sunscreen guide Editor’s Choice Tips on indulging but staying healthy Healthy holiday snacks
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
IV SHOT PUTS SPARK IN YOUR DAY A growing number of high rollers are resorting to the hypodermic syringe to boost their energy levels Lifestyle Reporter
IV INFUSIONs are the latest trend used by many as a form of treatment for hangovers and recovery from illness. With the festive season in full swing, the intravenous (IV) infusions are getting more popular. If you hate needles, you’ll probably stay as far away from them as possible unless they are to save your life, but nowadays more people are increasingly subjecting themselves to needles by choice – thanks to the emergence of IV vitamins that are gaining popularity by the day. While international celebrities such as Madonna, Kim Kardashian and Rihanna have taken to the trend, in South Africa the likes of Tatum Keshwar, Lalla Hirayama, DJ Euphonik, Kelly Khumalo, Tbo Touch and DJ Fresh have all been spotted having the treatment. Administered through an IV drip, these natural vitamins, which were traditionally offered to the sick in a hospital setting, are now offered in spas, doctor’s rooms and clinics to treat an array of health conditions including migraine, fatigue, skin
conditions and hangovers. They contain minerals, electrolytes, amino acids and antioxidants, and go straight into the bloodstream, allowing nutrients to flood the body and nourish it at cellular level. Not only do these vitamins promise to give the skin a youthful glow, but they are said to boost energy levels and improve metabolic functions, while aiding weight loss. Dr Shaheen Kader, who owns Reviv Cape Town, a franchise that offers IV vitamins, said whereas one may lose between 50% and 60% of vitamins taken orally, IV vitamins impart 100% of the benefits of the ingredients. Kader said a number of infusion treatments target a variety of wellness needs by replenishing hydration, aiding recovery from illness or jet lag, providing hangover relief and restoring vitamin and nutrient levels, while refreshing cosmetic appearance and revitalising overall well-being. Among treatments his practice offers are:
l Royal Flush Duluxe Infusion, which combines the recovery benefits and cleansing effects of vitamins, ensuring maximum productivity and detoxification. l Megaboost Vitamin Infusion. This not only restores your body with minerals, but antioxidantsand electrolytes restore equilibrium to the body, maximising productivity and leaving one feeling refreshed. l Vitaglow Anti-ageing Infusion, which rejuvenates skin with the antioxidant Glutathione to impart a youthful glow. l Ultraviv Recover Infusion is used to treat sleep deprivation, excessive workload and fatigue. This form of treatment is best for hangover relief and recovery from illness. l Slim Boost Injection, which stimulates fat-burning and promotes natural weight loss. Keri Krug, founder and owner of The IV Bar, which opened recently in Joburg, said IV therapy was becoming very popular as it guaranteed a 100% absorption rate.
KEEP BLUES AT BAY IN THE SEASON OF BEING MERRY Health fears around the coronavirus and financial worries from job losses and insecurity in lockdown can leave you feeling less than jolly at this traditionally festive time of the year. But that’s only natural. Admit your fears and focus on relaxing and pampering yourself with quality down time with your loved-ones
SURVIVAL TIPS De Gouveia suggests several ways you can make the most of the holidays: 1. Make a to-do list of everything you need to do and when you need to do it. 2. Avoid too many commitments. You can’t be everywhere at the same time, so be honest and reasonable about what you can handle, and speak up if it’s too much. 3. Set a holiday budget. Decide exactly how much you will spend. Ask friends or family for help. 4. Avoid family conflict. We all have family members who push our buttons. Try avoiding certain topics and remove yourself from the conversation if things go south. IF YOU find yourself feeling more stressed out than usual about the holiday season, you’re not alone. The coronavirus has destroyed people’s holiday traditions, as well as making them worried about loved ones’ health. Between spending too much cash and nibbling on too many festive cookies, the holidays can negatively impact our mental health with stress, guilt, loneliness or anxiety. Our finances have also been affected by the pandemic and downscaling on the traditional celebration that families and children are expecting this year is bound to create anxiety among parents, says Sharon Moller, Financial Planning Coach at Old Mutual. “Talking about why there is less money this year can trigger our deeply-ingrained fears of not having enough and not being able to give our loved ones what they want. “It’s perfectly okay to admit to your children you are feeling anxious, provided you take
responsibility for your emotions. “Doing this won’t break your children – it will build a connection and trust between you and teach them emotional awareness. A 2020 survey by the American Psychological Association concluded that 91% of children know when their parents are experiencing stress. “Some 30% of youths say they are worried about their family not having enough money, but, according to the same survey, only 18% of parents believe money is a source of stress for their children. “Leaving things unsaid, on the other hand, increases the likelihood of sending children ‘mixed signals’. Resentment about racking up bad debt can result in shame-fuelled outbursts that break down trust and erode your relationship with your child, which can cause irreparable damage over the long term. “We believe you can feel more joyful and less stressed by learning to prioritise your mental well-being over the holiday season.”
5. Don’t overeat. And do remember to exercise. 6. Have plenty of down time. Make time to enjoy the things you love. Read a book, watch your favourite TV show, slow down. 7. Remember to prioritise your mental health, to start putting yourself first. Sure, the holidays are all about your loved ones. But that doesn’t mean you have to stress yourself out trying to make sure everyone is happy and everything is perfect. No matter how hard you try to plan the “perfect” holiday, there will always be someone who finds something wrong. 8. If you will be spending this time alone, be sure to contact friends and family to avoid feelings of loneliness.
Travellers’ survival guide
IT’S THAT time of the year when everyone’s counting down the days until they get to unwind during the summer festive break. However, 2020’s timeout will be decidedly different. Thanks to the arrival of the coronavirus,
Don’t ignore safety protocols Ernest Mohatle, key accounts manager with Travel With Flair, warns that level 1 doesn’t mean we are out of the woods. “Adhering to lockdown regulations should be a priority,” he says. Aadil Esack, GM product and marketing for XL Travel, says it’s important to practise social distancing at the airport and look out for the Covid signs. “No two airports are alike, so this could look a little different at each airport,” he says. Esack says that it’s a good idea to wear facial protection. “Security officers at checkpoints are wearing facial protection and wearing gloves. You should too.” Esack suggests putting your items immediately in your bag at security checkpoints. “When removing belts, wallets, keys and phones, put them directly into your carry-on bag instead of into the bins to reduce touch-points during the screening process.”
carefree travel is no longer the case. And it doesn’t matter whether you opted for a sho’t left break or a destination trip and if you are travelling solo, with friends or with family – adhering to safety measures is of paramount importance.
Do your research (or ask a travel expert) There’s no better way to travel with peace of mind than to be prepared and know what to expect. Rachael Penaluna, business manager at Sure Maritime Travel, advises researching your journey from start to finish. “What do I need to exit and re-enter South Africa? What is required at my transit point? What is required at my final destination? Are health certificates required to board? Will I be required to quarantine? Do I have the correct visa?” A visa that was valid for travel pre-Covid may not be valid for travel post-Covid because of changes in entry requirements. Better still, ask a travel expert to share this research with you.
Check your paperwork Luana Visagie, marketing manager at Club Travel, explains that it may have been a while since you checked your travel documentation. It is imperative that you make sure your passport and any relevant visas are still valid. Visagie says that your travel expert can provide you with all the health questionnaires and screening forms you may require. “It is best to complete these prior to travel to avoid additional queuing at airports,” she says. Accept that travel insurance is nonnegotiable The situation is incredibly fluid for the moment. Countries can move from low-risk to high-risk at any time and adjust their entry requirements at very short notice. What’s more, as Penaluna explains, is that travellers often wonder what happens if they test positive or get sick at their destination. “Travel insurance is therefore nonnegotiable,” she says.
Take your time “The best tip I can give travellers is ‘time’,” says Penaluna. “Don’t be late arriving at the airport. Allow enough time to connect between flights – you never know if you will be pulled aside for screening and be slightly delayed. Make arrangements for layovers – not all airport lounges are open, so try to prebook airport lounges if at all possible.”
Know what to pack Besides sunglasses and flip flops, travellers need to pack a few essential items in Covid-19 times. “Carry a few disposable masks with you. This will allow you to refresh your mask or grab a spare in case you misplace yours,” says Visagie. She adds that it’s also essential to carry a pen to avoid having to use one someone else has used. And, of course, hand sanitisers should be in your hand luggage. “But don’t forget, it can’t be more than 100ml per container if you’re travelling internationally and not more than 1l of liquids in total.”
Don’t go off the grid Although holidays offer the perfect opportunity to get away from it all, it’s not the best idea to go completely offline. Visagie explains that because travel restrictions are changing daily, it is imperative that travellers keep in touch with their travel consultants no matter what their destination. “It’s important to ensure that origin, transit and destination restrictions are monitored for any updates and additional requirements,” she says. Know where to get tested Giles Clinton, director sales and marketing for Checkout Travel, says consultants can offer advice on reputable labs to get Covid-19 tests done. He adds: “The consultant will also request that the clients relay any kind of delay in getting these tests back as this might affect their travel bookings.” | Lifestyle Reporter
INTERNATIONAL DAY OF RADIOLOGY Radiologists and Radiographers supporting patients during COVID-19
HEALTHY DRINKS Lutho Pasiya THE holidays are meant for celebrating and we often associate poor diet choices with decadent desserts, and appetisers, which typically make appearances at holiday celebrations. As much as we look forward to the holiday season’s delicious treats and drinks, the extra calories can limit you when it comes to the festive food and drinks. We have pulled together some options that you can try this season. Fruit-infused water Infusing water with fresh fruits or herbs is nutritious and can help increase the intake of vitamins and minerals. Try a variety of fruits such as cucumber and lemon, strawberries and basil, lemon and orange, kiwi or watermelon. Cape Kingdom Detox Tea Turn your iced tea into a healthy drink with Cape Kingdom Detox tea. It acts as a natural anti-inflammatory remedy and is packed with rich antioxidants. Smoothies Blend the ingredients with unsweetened plant-based milk such as coconut, almond, or rice milk. Non-alcoholic bubbly Try Woolworths range of bubblies. They are made using local muscat grape berries, or Van Loveren Papillon – the blush is a rosé and has a taste of fruity, fresh berries. Fruity tea soda You can make a pot of hot tea, herbal tea, or fruity tisane before you go to bed at night so that it’s ready for fizzing up in the morning. You can now also get cold tea infusions. You might also be interested in trying kombucha. It’s a fermented and all naturally carbonated drink. Fruit juice Many people are surprised that juice, hailed to be healthy and containing “no added sugar” and (the added) benefit of vitamins, is often sweeter than soft drinks. While having three teaspoons of sugar in an apple is fine, it takes 2-3 apples to make a full glass of juice and no fibre to hold back your appetite. You do the math.
LOCAL CELEBS SHARE THEIR MORNING-AFTER TIPS From hot wings, to vitamin C tablets, to Grandpas, even to having a shot of what made you ill in the first place, here is what works for some of Mzansi’s A-listers Alyssia Birjalal
DRIPS AND GRANDPAS
VITAMINS
HOT WINGS
Controversial Durban entertainer Zodwa Wabantu, who is known for hitting the clubs hard, said there are different types of hangovers, depending on how much alcohol you consumed the night before. “I wish there was no such thing as a hangover. Sometimes two Grandpas and a meal can sort it out, but if you went harder than usual, then you might need a drip. Another way of getting rid of your hangover is by drinking another shot of whatever it is that you were drinking the night before,” said Wabantu.
SAFTA winning director, Olwethu “King Olwee” Mlotshwa makes sure he is ready for whatever the day may bring. During the festive season, he usually attends parties five days a week, so after breakfast, Olwee always loads up on his vitamins. “If I know the day is going to get hectic, then I usually take two Milk Thistle tablets, two Activated Charcoal tablets, one vitamin C, one multi-vitamin and one zinc tablet. Although it seems like a lot of pills, it really does what it needs to do,” said Olwee.
One of Mzansi’s hottest female DJs, DBN Gogo (Mandisa Radebe) said the only thing that cures her hangover is if she sips on sparkling water, has a bucket of Chicken Licken hot wings and gets plenty of sleep. “I think the most important thing to do is sleep it off, but if you have stuff to do and don’t have the luxury of sleep then I suggest drinking sparkling and a bucket full of hot wings. That usually does the trick,” she said.
Hungover?
THE SEVEN BEST REMEDIES TO CURE YOUR HANGOVER NATURALLY Viwe Ndongeni-Ntlebi
Unfortunately, life doesn’t stop for hangovers. Our bodies don’t respond to alcohol the same way; some wake up feeling like they have been hit by a truck while others wake up as fresh
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as a daisy. If you need a little help with recovery and if you’d prefer to avoid pharmaceuticals, there are natural solutions to try
REHYDRATION
The fastest way to push toxins out of your body is to ensure you’re properly hydrated. While water may seem like the obvious choice, a glass of tomato juice with a dash of cayenne pepper, sugar and lime helps to replenish electrolytes too.
GINGER
A cup of ginger tea the morning after a heavy night could be a cheap way of killing two birds with one stone. You’ll be replenishing some of that much-needed water, and also getting an important shot of stomach-calming ginger.
POTASSIUM-RICH SMOOTHIE
Potassium is an essential mineral that the body requires for a variety of processes. It also helps banish feelings of nausea and dehydration that a hangover brings. Blend a banana with a glass of water, a tablespoon of honey and a teaspoon of turmeric to create a hangover-fighting smoothie.
EGGS
These are a good source of the amino acid cysteine, which helps to break down some of the toxic byproducts of alcohol metabolism thought to
contribute to hangovers. Eggs are also a great source of protein and fats that can help stabilise blood sugar levels – a much better start to the day than sugary cereal or pancakes with syrup.
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APPLE CIDER VINEGAR
Start your morning with one or two teaspoons of apple cider vinegar, diluted with warm water. The vinegar has a natural diuretic effect that can help combat morning-after fluid retention and it can help to stabilise blood sugar levels, which can be shaky after a night of drinking.
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HEALTHY BREAKFAST
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CONSUME SUGAR WHILE YOU’RE DRINKING
Eating is vital because alcohol hits your blood glucose levels hard. Granola with sliced fruit can give you a hit of natural sugars and also get you some valuable vitamins as a bonus. Studies show that fructose may speed alcohol metabolism, thus reducing the risk of a hangover. It’s important to eat sugar while you’re drinking, not before, since fructose metabolises quickly. Next time, try plain orange juice between cocktails.
Bond with your kids outdoors Viwe Ndongeni-Ntlebi
ONCE festive season parties and celebrations begin it is all too easy to swap 30 minutes of exercise for an extra drink at the bar or parents letting kids spend the whole day on screen time. Whether it’s cycling, swimming or being outside, experts say parents should make the most of the nice weather to take children off technology for some fun in the sun this December. Instead of pulling out your wallet to pay for another movie ticket, try doing physical activities that your whole family will enjoy, so you’ll add in that quality time together too. The health benefits of keeping active are endless. The Heart and Stroke Foundation South Africa says that everyone benefits from physical activity: children, adolescents, young- and middle-aged adults, older adults as well as people who are disabled or who have limitations due to disease. “Physical activity improves your quality of life, reduces your risk of heart disease and strokes, and reduces your risk of cardiovascular disease, Type 2 diabetes and metabolic syndrome by lowering your blood pressure by 4-9 mmHg which is almost as much as some antihypertensive medications. Lowering cholesterol levels improves ‘good’ cholesterol levels and keeps your heart strong,” says the organisation. When it comes to physical activities for children, Nikki Bush, a human potential expert speaker and author says children love to move in open spaces. Bush says with clearer skies it’s a perfect excuse to take the children outside to spend time together. “Kids value the time that they spend with their parents. Most of the time parents spend time with kids doing a daily routine. Everything they do outside is special to them,” says Bush.
Here are some of the physical activities you can try as a family Swimming Swimming is a healthy activity that you can continue for a lifetime. It is a low-impact activity that has many physical and mental health benefits. Bush says parents can take the kids swimming at the beach or in swimming in the pool. For those who don’t have any of these, she says you can open a sprinkler for few minutes so the kids can run under it. Get on the wheels Bush says families can make use of bicycles, rollerblades and skateboards to get the children to move. “Once they start moving, they get more oxygen in their body and pump endorphins which makes them even happier than when they are sitting,” says Bush. Gardening Experts say the health benefits of outdoor gardening range from increased nutrients in your diet to staving off chronic diseases. For people who have small apartments and limited spaces, Bush says it’s important for parents to make a conscious effort for their kids’ activity by taking kids to the park, a walk or on a park run.
For the fit fanatics who would still like to keep their muscle gain and fit routine, Paul Rothschild, owner of Body Under Construction, suggests these exercises to do at home Dips Facing away from a chair or bench, place your palms shoulder distance apart. Lower yourself towards the floor keeping your body close to the chair or bench. Stop when your upper arms are parallel to the floor and return back to the starting position. Front plank Lie on your stomach, with elbows aligned under shoulders and forearms on the ground. Keeping your body straight, lift your body up on to your forearms. Keep your back flat, pulling your belly button into your spine. Hold in position for the duration of the interval. Mountain climbers Get into a plank position on your hands. While holding your body up, bring one knee forward under your chest. Repeat with your other leg.
Zumba Do an internet search and find Zumba videos to help you stay in shape. Two left feet or not, dancing is fun and it’s a great form of exercise and that is why we offer dance classes in some of our clubs. It’s a fun way to work out. If you don’t like the intense workouts, dance is going to be easy and fun.
Hair
Hair food: Formulated to soothe a dry, itchy scalp, MPL launched a new hair food with clove oil, which is extracted from the leaves, stems and buds of the clove tree via a steam-distillation process. Braid refresher: To sustain your braids, Dark and Lovely has The Au Naturale Fresh Start Wash Free Braids Refresher spray that revives and freshens cornrows, braids and twists. Hot brush: If you have wigs or weaves, invest in a hot brush. Revlon has a range for smooth volume and curled ends.
Skin
ESSENTIAL DECEMBER BEAUTY BUYS When it comes to self-care, taking care of your skin, hair and nails is essential. Here are a few beauty essentials worth considering Thobile Mazibuko
Hands & Nails Nail polish: Summer screams “bright and bold”. Bright nails look cute alongside pretty sandals, a colourful cozzie or a printed maxi dress. Pretty By Flormar Nail Enamels are sparkling and glamorous and available in a host of bright shades. Dryer: For those who prefer DIY, get yourself a dryer. You’ll be able to quickly dry your nails and avoid smudging the polish. Hand cream or sanitiser: Make sure you have a hand cream and a sanitiser. Try Clere Pure & Protect Instant Hand Sanitiser, which is alcohol-based and will cleanse and protect all skin types, providing 99.99% germ protection.
Turmeric: For glowing skin, try the VP Herbal Turmeric Soap with shea butter. Turmeric has many benefits for skin, including anti-inflammatory and scar-reducing properties. Corium Turmeric Clay Mask can also be used to help repair skin. Gua sha: As much as your body needs a massage, so does your face. For the skincare boffins, CHICK.cosmetics has the skin bar face roller, + Gua sha, which helps with lymphatic circulation. Body scrub: When it comes to body scrubs, rooibos is one of the most trusted. Its extracts contain concentrated plant ingredients that are packed with antioxidants and help to prevent wrinkles, ageing and acne. The rooibos body scrub helps to improve skin disorders like eczema. Its natural antiinflammatory properties sooth and relieve inflamed skin. Bathing regularly with the tea or rinsing inflamed areas with it will provide a healing effect. Or, add cold rooibos to a spray bottle and apply throughout the day or when feeling discomfort.
HOW TO CLEAN YOUR MAKE-UP BRUSHES Thobile Mazibuko
MAKE-UP is not just about blending shades together. For the perfect look, you also need to use the right brushes. In most cases, for reasons of hygiene, it is not wise to share make-up brushes and sponges. Even if you’re the only person using your make-up brushes, you need to clean them frequently to avoid breakouts. Louis Fritz, an international make-up artist who did the current Miss SA’s face beat for her homecoming tour, shared the importance of cleaning make-up brushes. He said: “It is imperative to keep brushes clean and hygienic as it can easily become a breeding place for bacteria and lead to other skin problems. Brushes and sponges are porous, so they hold onto dirt, bacteria and debris. If your brushes are dirty, your application will be spotty, and blending will be difficult.” Most self-taught make-up artists sure know how to create a magnificent face beat but even some of them struggle to cleaning their brushes.
CLEAN YOUR BRUSHES LIKE A PRO Louis Fritz, a former artistry director for Bobbi Brown South Africa, shared tips on how to clean your brushes. USE SHAMPOO When you have a good shampoo, you can also use it for things other than hair. Fritz prefers to use a mild conditioning shampoo for his brushes (but you can also use a clear face wash or even a drop of dishwashing liquid) since some of the bristles are made from natural hair, but it works just as well on synthetic hair. USE WARM WATER Wash your brushes under a running tap with warm water. You can pour some shampoo in your hand and gently swirl your brush in the palm
of your hand a few times until it foams. Then do the same under running water while squeezing out excess foam, until all the bristles are clean and the water is clear. SQUEEZE THE BRISTLES Squeeze all excess moisture out gently with your fingers and then dry with a towel while reshaping the bristles of your brush. DRY IT Let the brush dry with its bristles hanging off the edge of a counter. This allows it to dry in its original form. DO NOT HEAT Never use heat like a hair dryer to dry your brush hairs. Most brushes are synthetic, and the fibres might melt if you use artificial heat to dry them.
Staying out of the sun to protect your skin can be difficult, especially on beautiful summer days. What’s the best thing we have to protect the surface of our skin and the many layers underneath? Sunscreen Viwe Ndongeni-Ntlebi
SUNNY SIDE UP Here is a clear guide on your ultimate skin protection this summer from dermatologist Dr Lushen Pillay Beach
Hiking and Running
Kids
Everyday use
Use an easy-to-apply preparation – spray-on products are perfect. Medical brands are always better than the usual cosmetic ones. Use them liberally and reapply frequently – every 1-2 hours for direct sun exposure. The best time to apply sunscreen for the beach? 30 minutes before sun exposure. It’s best to use additional barriers such as sun hats and shirts with sleeves.
Apply your sunscreen 30 minutes before going out. Use a product that is water resistant and does not burn the eyes. When you sweat sunblock may run into your eyes and some brands can sting. Reapply sunscreen regularly. Try not to wipe away sweat too vigorously as this can remove some of the sunscreen, decreasing its effectiveness. Choose a product with an SPF of 50 or higher.
What type of sunscreen should parents look for? Products formulated for sensitive skin and/or for children are best. Look for a sunscreen that doesn’t burn the eyes. Children’s eyes are more sensitive – and younger kids tend to rub their eyes. How often should kids apply it? If outdoors then every 2-3 hours, otherwise once or twice a day. Choose SPF30+.
The UV index for SA is generally high and skin cancer is directly linked to sun exposure. It also speeds up skin ageing. We can’t do anything about genetics, but applying sunscreen is something we can do to prevent skin cancer, which is the commonest cancer. What you should know about your everyday sunscreen? Use a high SPF. Use a doctor recommended medical brand. Avoid greasy preparations –look for one that suits you best. Lighter gels and sprays are popular.
Editor’s Choice Holiday gift buying season is in full swing. If you don’t know what to gift your friends and family members, you can remember that health is the gift that keeps on giving So why not simplify your holiday shopping list with these healthy holiday gift ideas that can help your loved ones kick-start their healthy resolutions in 2020
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BodyGym
Make the BodyGym Core System your resolution solution. Like a home gym in your hands this popular resistance-band workout lets you perform dozens of gym-quality exercises BUY NOW practically anywhere. Its simple snap-together bar and easy-to-adjust resistance band allows you to customise your workout to the level that’s right for you. Available at www.loot.co.za
Fitness Mask Working out in a mask is totally possible, particularly when it’s designed by the experts at UnderArmour. This mask fits perfectly, has skin-cooling technology, and is both protective yet easy to breathe in.
4 5 Deerma USB Portable Mini Smoothie Juicer and Blender With Drinking Lid
2 Fitbit Versa 3 Smartwatch The FitBit Versa 3 is one of FitBit’s newest, most advanced models, and includes a built-in GPS, heart rate tracker, activity tracker, sleep scoring functionality, voice assistance, and over six-days of battery life on a single charge.
With a 400ml capacity cup it is large enough for your favourite smoothies but compact enough to fit into your handbag, baby bag or gym bag. The mini blender can be taken anywhere and it has four leak-proof protections, which are in the cup mouth, switch, charging interface, and motor shaft, which guarantees the leakproof quality of the bottle so you can keep your ingredients in it while you travel. Available at www.loot.co.za
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Adjustable Posture Corrector & Back Support Belt With all the sitting that we have been doing, good posture is a good idea. It relieves the pain from poor posture and realigns your spine to the perfect position with Posture Support. This unique support aligns the neck, shoulders and spine and eases muscle strain and pain caused by poor posture. Just slip it on and adjust to your custom fit. Unlike bulky back braces, the support is so breathable it’s virtually undetectable. For women and men. Size: 110125cm. Available at www.loot.co.za
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MANY people have committed to maintaining a healthy lifestyle during the year, but with the festive season getting into swing some of us are falling off the healthy-eating wagon. For many of us who have committed and worked hard throughout the year to stay healthy, maintaining that healthy lifestyle can be challenging during the festive season. With nights out and festive gatherings, one slice of pizza can easily become three or more while one scoop of ice cream can result in us finishing the entire tub. It is all too easy to overindulge in rich foods, sweet treats and alcohol. At the same time, we tend to cut back on our regular physical activity and stay up too late, too often. Ditching our weight loss or weight management plans, or letting go of our health-conscious habits over the festive season stresses both body and mind. Of course, we want to enjoy ourselves, and it’s certainly not the time to feel deprived. But we can avoid the holidays becoming an extended binge by using strategies to moderate the inevitable excesses. We asked registered dietitians from Association for Dietetics in South Africa to share their top tips on how to balance our holiday fun with staying healthy. Here’s what they had to say:
TIPS ON INDULGING WHILE STAYING HEALTHY Exercise and sleep: Mpho Tshukudu, registered dietitian “Keep your focus on exercise and sleep. Sleep deprivation can lead to weight gain, especially the dangerous abdominal fat. When you are sleep-deprived your energy levels decline. Sleep hormones go out of balance, and the body reacts by urging you to eat more than usual to boost your energy levels. Then we
tend to go for the instant fix – coffee with lots of sugar, sweetened energy drinks or a packet of chips. When you’re feeling tired, you also tend to skip exercise or reduce the intensity and time of physical activity. Have a holiday workout regime that ensures you get at least 30 minutes of exercise a day. Play soccer and cricket with your children, take walks and get a total body workout with refreshing swims to beat the heat.”
Stay hydrated and drink smart: Alex Royal, registered dietitian “A little water goes a long way – small sips throughout the day is a smart way to keep well hydrated. Even better, water contains no sugar, no fat and no calories. Boost your fluid intake with whole juicy fruits and vegetables such as watermelon, papaya and cucumber. Alcohol is a double whammy during the holidays. It tends to weaken your resistance when it comes to eating, and the calories in drinks add up quickly. Rather opt for white wine spritzers with lots of ice or even better, sparkling water with mint and lemon. At celebrations when you don’t want to abstain, make your first drink a sparkling water, and after that avoid drinking two alcoholic drinks in a row.”
Plan your response to temptations: Kelly Schreuder, registered dietitian “Plan your response to temptations. It’s impossible to avoid them entirely, so it’s important to have a clear strategy going in to the festive season. Decide ahead what you are happy to avoid versus those foods that are really meaningful to you in some way. Your mom’s famous chocolate mousse might be more important to have as a treat than a packet of chips and an extra alcoholic drink. Write down four or five things that you are going to allow yourself, and say a polite ‘no thank you’ to the rest. When you are hosting, give your guests some healthy options and allow them to serve themselves instead of pushing food on them. Always include lots of vegetables or salads in meals, serve healthy snacks and put a big jug of water on the table at every meal.”
KELLY SCHREUDER REGISTERED DIETITIAN
“Write down four or five things that you are going to allow yourself, and say a polite ‘no thank you’ to the rest.”
Healthy Eating: Nathalie Mat, Registered Dietitian “Healthy eating during the holidays might take some thought, but it is really manageable. Having access to healthy food is key. If there is healthy food in your fridge, you will eat it. “The same goes when you travel - you do not need
to eat every meal out and on the run. You can buy healthy food and pack meals or snacks just the same way you would if you were home. “Make sure there is an abundance of salads and vegetables at each meal. Serve these onto your plate first, and fill half or more of your plate with them. This will help you to keep the portions of rich meats and roast potatoes small.”
SNACK TIME! HEALTHY HOLIDAY OPTIONS TO TRY Viwe Ndongeni-Ntlebi
TRUTH be told, making healthy choices becomes harder during the festive holidays. But resisting the urge to reach for chocolates, chips or sweets when you’re hit with a snack craving can make a big difference to your health and your body. Making healthy snacks available such as unsalted popcorn, unsalted nuts, and fresh or dried fruit can keep you healthier during the “binge eating” season. Take a look at some ideas for healthy snacking. Baby carrots with hummus Carrots are crunchy, tasty, and highly nutritious. Carrots are a particularly good source of beta carotene, fibre, vitamin K1, potassium, and antioxidants. Carrots and hummus are a great snack as is, but adding a sprinkle of seasoning will make your taste buds extra happy. Dates and pistachios Including dates, in smaller quantities, in your daily diet can help you keep a check on cholesterol level and even assist in weight loss. Dates have a honey-like sweetness, which combines with the strong flavour of pistachios into a snack that feels like dessert. Make frozen yoghurt buttons Fill yoghurt in a plastic bag, cut the corner and pipe small buttons on a tray and freeze. Peanut butter balls You can make these using dried fruit and rolled oats dipped into peanut butter (there are some great recipes online). Dried fruit Dried fruit can boost your fibre and nutrient intake and supply your body with large amounts of antioxidants. Fibre fights heart disease, obesity, and some types of cancer (although its possible protective effect against colon cancer is controversial). Yoghurt A small tub of low-fat plain yoghurt with a dash of honey (or dried fruit) and sunflower seeds. Remember to be mindful while you enjoy your favourite snacks because, in December, we are less active.
Unsalted nuts Eating nuts as part of a healthy diet may be good for your heart. Nuts contain unsaturated fatty acids and other nutrients. Nuts are great snack food -inexpensive, easy to store and easy to pack when you’re on the go.
Home-made unsalted popcorn Popcorn is high in several important nutrients, such as vitamins, minerals and polyphenol antioxidants. Not only that, but it is also incredibly tasty and one of the world’s best sources of fibre. Consuming it in moderation may even help with weight loss.
Crackers and cheese Rice cakes or whole wheat crackers with cottage cheese and cucumber (remember three crackers is equivalent to one slice of bread).
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