IOL Health: A Focus on Women's Health

IOL

HEALTH AUGUST 2020

A woman’s health is her wealth

EDITOR’S NOTE THE lockdown was not an easy time for most women and I know that to be true. It wasn’t smooth sailing for me. There were many times where I had to be intentional about taking care of my mental health.

Most times, I was on my own at home and I had to make a point of looking after my mind, body and spirit.

Ladies, the World Health Organization is predicting that mental health issues will linger longer than the global covid-19 outbreak.

This issue is focused on women’s health, breastfeeding during the pandemic, what it means to be healthy as a woman in this time and how to buy the best fitness essentials for exercising at home, if you haven’t returned to the gym.

In this edition, you can read all about the Former First Lady of the US, Michelle Obama’s struggle with depression during the stayat-home period.

We also highlight the importance of self-care, skincare and how to make the most of your meal prep.

Fitness trainer and health advocate, Mapule Ndhlovu has been staying fit and has her predictions on what exercise will look like during covid times.

While it hasn’t been the easiest Women’s Month, we should be optimistic about the future and the promise of hope for all women and their families after the pandemic.

Stay healthy and stay safe.

Viwe CONTACT US PUBLISHER Vasantha Angamuthu vasantha@africannewsagency.com EDITOR Viwe Ndongeni Ntlebi viwe.ndongeni@inl.co.za EXECUTIVE EDITOR: LIFESTYLE Nelandri Narianan nelandri.narianan@inl.co.za PRODUCTION Renata Ford renata@africannewsagency.com 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 GENERAL ENQUIRIES info@anapublishing.com

CONTENTS l Health for women in 2020 l Michelle Obama on how covid-19 times is affecting her mental health l The CBD products that every woman should have l Breastfeeding during the covid pandemic l The ABC of hyperpigmentation plus how to get rid of it l DIY beauty and self-care products to make at home l 5 vitamins that every women should take according to age l How hormones change through menopause l Know your vitamin ABC’s for glowing skin l What you need to know before changing your medical aid scheme l Fitness trends: A guide to all your fitness needs l How to make meal preparation work for you l Fat freezing: What you should know about it

Viwe Ndongeni Ntlebi THE coronavirus pandemic has caused many people to prioritise and take a holistic approach to their health.

But what is a holistic approach?

The World Health Organization defines health as “a resource for everyday life not the objective of living, health is a positive concept emphasising social and personal resources as well as physical capacities”.

Lerato Radebe, a registered dietitian and Association for Dietetics in South Africa spokesperson, says the definition suggests environment, income, education, relationships and genetics, among other factors, have an impact on health.

“It’s hard to feel healthy in the midst of a pandemic when circumstances have left those who were vulnerable even in a worse condition,” Radebe says.

“It’s hard to feel well and healthy if you’re constantly struggling for food or to pay your bills. Relationships with friends and family have also been greatly affected.”

Dr Keo Tabane, an oncologist and Icon Oncology network member, says health for women means taking ownership of their health, including eating well, exercising, getting enough sleep and safeguarding their immunity.

Tabane says women need to strive to continue the lifestyle changes beyond Covid.

The ability to recover quickly from difficulties and toughness, is also an important component of health, the professionals said.

What we focus on in terms of health has changed overnight and has forced us to become more resilient. Women have dealt with new emotions, frustrations brought about by quarantine, limited social contact and loss of jobs.

Radebe says the coronavirus has reminded everyone that being healthy is not the final goal of life, but a “state” that allows people to live fully.

ISSUES OF MENTAL

HEALTH ARE REAL

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Viwe Ndongeni-Ntlebi FORMER US First Lady Michelle Obama openly told the public that she was “dealing with some form of low-grade depression” because of the Covid-19 pandemic.

She suggested that the depression was caused by a number of factors, mainly the lockdown-related quarantine, racial unrest and President Donald Trump administration’s response to the pandemic.

Obama uploaded episode two of ‘The Michelle Obama Podcast on Spotify, featuring a discussion with an American journalist, Michele Norris, where she speaks about living through the pandemic as well as her mental and spiritual state.

“There have been periods throughout this quarantine where I just felt too low,” she said.

“I don’t think I’m unusual. But I’d be remiss to say that part of this depression is also a result of what we’re seeing in terms of the protests, the continued racial unrest, that has plagued this country since its birth.

“I have to say that waking up to the news, waking up to how this administration has or has not responded, waking up to yet another story of a black man or a black person somehow being dehumanised, or hurt or killed, or falsely accused of something, it is exhausting.”

The former first lady said she learned to stick to a routine in the White House, but lately, it’s been difficult, and it is affecting her sleep. “Just seeing this administration, watching the hypocrisy of it, day in and day out, is dispiriting.

“I’m waking up in the middle of the night, cause I’m worrying about something or there’s a heaviness.

“I try to make sure I get a workout in, although there have been periods throughout this quarantine, where I just have felt too low,” she said.

How you can help If you or any of your loved ones are struggling with mental health issues, talk to someone and ask for help.

South African Depression and Anxiety Group (SADAG) 011 234 4837 Online toolkit on www.sadag.org with videos, resources, coping skills, tools and info on social distancing, self-isolation, etc.

Chat with a counsellor 7 days a week from 9am – 4pm via the Cipla whatsapp chat line 076 882 2775.

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Increase in mental health conditions The World Health Organization warned in May of a “massive increase in mental health conditions in the coming months”, fuelled by anxiety and isolation as well as by the fear of contagion. The organisation said reports already indicated an increase in symptoms of depression and anxiety around the world.

Statistics released in May 2019 by WHO revealed that globally, an estimated 264 million people suffered from depression, which is one of the leading causes of disability.

How to spot mental illness Dr Dessy Tzoneva, a clinical psychologist, said the conditions were not a sign of weakness or indulgence, despite the stigma that exists.

“These are health conditions like any other. Life can bring painful challenges and traumas that leave scars, even though we may not be able to see them. That does not make them any less real. These conditions can be treated,” said Tzoneva.

Sarah Lamont, an occupational therapist at Akeso Crescent Clinic Randburg, explained that when someone was depressed their mood was not only low but their thoughts were influenced. They were also temporarily incapable of seeing circumstances realistically and thus generating a realistic solution.

Lamont said it was important to be aware of the signs of depression.

These might include changes in: l Personal hygiene l Appetite l Sleep routine l social interaction

Effects of mental illness Lamont also said that people who were depressed developed poor coping strategies, resorting to substance abuse as well as smoking and drinking more than usual.

“They may also begin gambling as an attempt to find a quick fix to financial pressures. These only have further negative impacts on their levels of desperation and their inability to generate healthier solutions,” she added.

Lamont said it’s important to trust your instincts and take action when a family member or close friend exhibits signs of mental illness.

USING CBD TO TREAT HEALTH ISSUES Viwe Ndongeni-Ntlebi WOMEN across the country are turning to cannabidiol (CBD) while navigating challenges related to menstruation, ageing, sexuality, insomnia, and menopause.

CBD is a natural chemical compound extracted from the cannabis plant and can produce numerous positive effects for health and wellness. CBD is nonintoxicating and will not result in the “high” that is commonly associated with fellow cannabis compound THC (tetrahydrocannabinol).

Because CBD is a potential antiinflammatory, it might counteract many of the pains women frequently experience, including cramps, breast tenderness, and bloating.

The latest research has shown that similarly to some anti-anxiety drugs, CBD is understood to activate a type of serotonin (the chemical believed to be linked to happiness and wellbeing) receptor in the brain, which is why one of its best-known benefits is as a mood enhancer and alleviator of anxiety.

Various research is under way to discover treatments that may slow down the effects of Covid-19 and manage the symptoms. A newly published peer-reviewed study by Rossi et al in the International Journal of Molecular Sciences, has found that the endocannabinoid system could play a role in reducing inflammation caused by the virus.

In 2019, the government announced that CBD preparations containing a maximum daily dose of 20mg may be sold in South Africa. If you’re in search of a new addition to your holistic toolbox, check out these products and see how they can help you live a healthier life.

Cannamics Different from some other CBD oils, which may be swallowed and are only partially absorbed, Cannamics is absorbed by the buccal mucosa that line the insides of the cheeks and mouth floor. This allows CBD to be absorbed directly into the bloodstream, as opposed to other orally administered CBD oils or gummies that are quickly broken down into inactive molecules once they pass from the digestive system to the liver.

Greenleaf Cannabis drops CBD can be used to treat painful menstrual cramps as cannabinoids have many antiinflammatory effects beyond reducing the production of inflammatory prostaglandins.

Rethink Sleep Aid If you have trouble falling asleep then this is your product. A CBD sleep aid can help with keeping you alert and help you fall asleep. It all depends on how much you take. In small doses, CBD can help you feel energised, stimulate alertness and reduce daytime sleepy feelings. In bigger doses, it can help to soothe the pain stopping you from getting a good night’s rest and generally improves rest.

BREASTFEEDING WITH COVID-19 Viwe Ndongeni-Ntlebi FOR many mothers, one of the most damaging falsehoods to emerge has been that Covid-19-positive moms can transmit the virus through breast milk to their little ones, and should stop breastfeeding.

According to Health Minister Dr Zwelini Mkhize, breastfeeding can protect children from many other illnesses and conditions such as diarrhoea, chest infections, diabetes, and heart disease.

“Nearly half of diarrhoea episodes and one-third of respiratory infections are due to lack of breastfeeding,” says Mkhize.

“Breastfeeding also offers children long-lasting protection against conditions such as diabetes, cancer, asthma and malnutrition.

“And there are benefits for moms too,” says Mkhize.

Registered dietitian, Andiswa Ngqaka, and spokesperson for The Association for Dietetics in South Africa (Adsa) says, “There are anecdotes from various countries

indicating that this misinformation is causing moms to avoid breastfeeding during the pandemic.

“While some may see infant formula as a ‘safer alternative’ during this time, this is not the case.

“Breast milk is the safest and most nutritious food for babies, and Covid19 does not change that.”

Worldwide, there is no evidence that breastfed babies have been infected by mothers who have tested positive to Covid-19.

Ngqaka explains, “The World Health Organization cites one study where there was a detection of noninfectious Covid-19 viral RNA in breast milk, and this is definitely not the same thing as finding viable and infective virus.

“Therefore, there is unanimous agreement across international health organisations that moms can have complete peace of mind breastfeeding their children through the pandemic, even if they are Covid-19 positive or suspect they might be infected.”

LISANNE du Plessis, associate professor at Stellenbosch University and Adsa spokesperson, gives her top tips for breastfeeding moms during the pandemic: l Mothers should breastfeed on demand, whenever the baby wants to breastfeed. l Breastfeed exclusively for six months. Breast milk provides all the food and water that babies need during this time. l Do not give any other food or liquids to babies, not even water, during the first six months of life. Even during hot weather, breast milk will satisfy babies’ thirst. l Giving babies under 6 months anything other than breast milk will cause them to suckle less, will reduce the amount of breast milk that a mother produces and may make babies sick. l Practice hygienic measures to protect moms and babies against Covid-19. l If you suspect or know you have Covid-19: l Wash hands frequently with soap and water for at least 20 seconds or use alcohol-based hand rub especially before touching the baby; l Wear a medical mask during any contact with the baby; l Sneeze or cough into a tissue. Dispose of it immediately and wash hands; l Routinely clean and disinfect surfaces that you have touched.

SPOT CHECK: HYPERPIGMENTATION HYPERPIGMENTATION is a concern to many women, especially those who are pregnant.

To better understand how hyperpigmentation forms, and how to prevent and treat it, Karen Bester, a skin expert at Lamelle addressed common concerns.

What are some of the most common causes of hyperpigmentation?

There are many things that cause hyperpigmentation; it can be from sun exposure, certain medical illnesses and medications, which cause the skin to over-produce pigment (melanin).

Why is hyperpigmentation so common during pregnancy?

It is due to the fluctuation in hormones. We don’t understand what hormone causes hormonal hyperpigmentation. What we do know is that it has a specific picture – areas of pigmentation are on both sides of the face. During pregnancy, going on the oral contraceptive pill, changing your contraceptive, fertility treatment

etc. These situations can all trigger this form of hyperpigmentation. It is more common in pregnancy, though. In some – and probably most cases – the darkened pigment does disappear after the baby is born. In some cases, it does not, and it sometimes worsens with subsequent pregnancies.

Is it possible to get rid of hyperpigmentation completely?

In my opinion, it is highly possible. However, it takes many months of being committed to a strict programme to get rid of it. If you have hyperpigmentation caused by hormones (melasma) you will probably need to stay on some form of pigment inhibition until you go into menopause. You should be committed to peels and in-salon treatments and adjust your lifestyle. You will have to be careful of the sun and be religious about applying sunscreen daily and reapplying it often if you are spending time outdoors. Mostly, make sure you have a budget as some treatments can be costly.

LIP SCRUB By @drpoojachopra Ingredients 1 tsp honey 2 tsp sugar Add a bit of any carrier oil (almond, coconut, olive, jojoba – these are natural plant-based oils best suited for the skin) Method Mix all the ingredients together in a small bowl.

To use, massage gently on lips, then rinse with warm water and follow up with a lip balm.

Use an empty lip balm container to store.

DEODORANT

By @cmatocha

BEAUTY OF HOME-MADE PRODUCTS Sacha van Niekerk HAVE you ever looked at the ingredients listed on the label of your beauty products? They’re often almost paragraphs long with unknown words you couldn’t pronounce even if you tried.

There are so many health benefits to trying a more natural beauty regimen. Whether you want to do your bit for the environment, give your body a break from chemicals or are simply looking to save money, there’s no better way to achieve any of these than by going the DIY route.

According to Yoga Digest, “allergic reactions, breakouts, redness and swelling are all side effects of the numerous toxic ingredients found in many overthe-counter products”.

However, when making your own creams, body butters or scrubs, you get to know exactly what goes into them and on to your skin.

As a bonus, most of the ingredients can be found in the kitchen cupboard and can be used for multiple purposes as well as in other DIY beauty products.

Ingredients 3 tbsp coconut oil 3 tbsp bicarbonate of soda 2 tbsp shea butter 2 tbsp organic cornflour Essential Oils (optional) Method Melt shea butter and coconut oil in a double boiler over medium heat until barely melted. Remove from heat and add bicarbonate of soda and cornflour. Mix well.

Add essential oils and pour into a glass container. It does not need to be stored in the fridge. If you prefer, you can let it cool completely and put it into an old deodorant stick for easier use, though it may melt in the summer.

Primary Care by Discovery: Care for those who care for your family

Discovery has introduced an affordable way for you to provide basic out-of-hospital private healthcare for your household employees, including support during COVID-19. With Primary Care for Household Employees, you can cover your domestic worker, gardener, driver, caregiver or nanny, and their dependants for only R249 per month.

Discovery Primary Care for household employees also provides a range of general, private healthcare day-to-day benefits, including:        

Nurse visits: unlimited nurse visits at a pharmacy in the Discovery network GP visits: unlimited GP visits when referred by a nurse and two network GP visits each year in the absence of referral by a nurse Medical procedures: cover for medical procedures in a GP's rooms Day-to-day prescription medicine: cover for acute prescribed medicine on the medicine list Optometry: one eye test at a network optometrist and one pair of glasses or contact lenses each year Dentistry: dentist visits, fillings and tooth extraction at a network dentist Flu vaccine: cover for an annual flu vaccine at a network pharmacy HIV management: access to HIV treatment, counselling and education

While Primary Care for household employees is not a medical aid and does not include hospital cover, employers can choose to add optional emergency hospital cover. The Trauma Benefit costs an additional R63 per month for R300 000 cover, or an additional R88 for R1 million cover. This benefit includes access to emergency private healthcare services at any private hospital, for a range of traumatic events.

Now you too can care for those who care for your family. Click here to get a quote.

NUTRIENTS FOR A LIFETIME Viwe Ndongeni-Ntlebi YOU can’t go wrong if you eat healthy foods including lots of vegetables and fruit; legumes and pulses, nuts and seeds; lean proteins and dairy; healthy fats and wholegrains.

Women, though, have unique needs when it comes to certain micronutrients, which shift as our bodies change.

Maryke Bronkhorst, a registered dietitian and spokesperson for Association for Dietetics in South Africa (ADSA) says our reproductive years represent the major portion of our lives.

“Women and girls of reproductive age, who are not pregnant or breast-feeding, should strive for optimal nutritional status for their own health and for the health of any future children,” Bronkhorst says.

“Many women’s health issues are related to the shifts in oestrogen and progesterone associated with the menstrual cycle.

These include higher risk of anaemia, weakened bones, and osteoporosis.

Malnutrition, as either under- or overnutrition, can also have adverse effects on women’s health and fertility.”

REPRODUCTIVE YEARS – FROM THE ONSET OF MENSTRUATION TO THE ONSET OF MENOPAUSE Menstruation can lead to anaemia as iron is lost.

Eat iron-rich foods such as lean red meat, poultry and pork. Other good sources include fish, eggs, kale, spinach, beans, and lentils.

Folate (or folic acid) is involved in healthy red blood cell formation and DNA synthesis. Adequate intake is required before conception, not just during pregnancy, in order to reduce the risk of birth defects.

Eat dark green leafy vegetables, lentils, citrus fruits, beans and peas.

Calcium and Vitamin D are important for healthy bones and teeth, especially before menopause, to reduce the risk of osteoporosis. Calcium also helps to regulate the heart’s rhythm and ensure the nervous system functions properly. Food sources include dairy and sardines. Vitamin D can be synthesised in the skin when you’re exposed to sunlight. Eat fatty fish such as salmon, as well as eggs.

Vitamin B12 supports a healthy brain and nervous system. Vitamin B12 comes from animal products only. Vegans need to eat foods fortified with vitamin B12 or supplementation. Sources include lean meat, poultry, fish, eggs, and dairy.

MENOPAUSE AND POST-MENOPAUSE – THE LATER LIFE STAGES Calcium: It is important for post-menopausal women to preserve their bone health. Food sources of calcium include dairy, sardines, and calciumfortified foods including plant-based milk alternatives, juices and cereals.

Vitamin D: The skin becomes less efficient at converting sunlight to vitamin D as we age, therefore older women may need more vitamin D. Vitamin D food sources include fatty fish, such as salmon, eggs and fortified foods and beverages, such as plantbased milk alternatives and some yoghurts.

Vitamin B12: The ability of the body to absorb vitamin B12 also declines with age. Medication for reflux/heartburn can also reduce Vitamin B12 absorption. Food sources include lean meat, poultry, fish, eggs, and dairy products.

Focus on fibre: Constipation is common as we age and a fibre-rich diet will help you to stay regular.

Fibre can also help lower your risk for heart disease and prevent Type 2 diabetes. Food sources include wholegrains, fruits and vegetables, beans and lentils.

Watch out for sodium (salt): Sodium intake should be limited though in order to manage blood pressure.

Staying hydrated: Fluid requirements increase as we age, and the risk of dehydration increases. Our kidneys become less efficient at removing toxins, but thirst signals also decline with age. Be aware that medication side-effects may also contribute to fluid imbalance.

COPING WITH MENOPAUSE Susan Davis

EVERY woman who reaches mid-life will experience menopause when her ovaries eventually run out of eggs. Around 10% of women experience menopause before the age of 45, and 1% before 40.

Early menopause can be spontaneous, or due to surgical removal of both ovaries, or brought on by treatments such as chemotherapy.

After menopause, the ovaries are no longer able to produce the sex hormones essential for reproduction. As a result, blood levels of oestrogen and progesterone are very low.

Blood levels of testosterone don’t change with natural menopause, but decline in the decade leading up to the menopause.

Women who have had their ovaries removed have lower testosterone levels than other women.

The months surrounding menopause are called the perimenopause. It’s a period of hormonal chaos that generally lasts about two years.

Women may experience sore swollen breasts, heavy bleeding, periods closer together. At other times they may have missed periods, hot flushes, night sweats, lowered mood, anxiety and sleep disturbances.

SYMPTOMS

Most symptoms that follow menopause are due to low oestrogen.

The most common are hot flushes and night sweats.

Most women will have hot flushes and night sweats for an average of 4.5 years after their menopause, although many women have symptoms into their sixties.

Other symptoms include mood changes (anxiety and depressed mood), vaginal dryness, chronic pain, frequent urination and sexual dysfunction, particularly lowered libido.

Women start to lose bone around two years before menopause. This accelerates during perimenopause, and slows about two to seven years after menopause.

Bone loss can be prevented or reversed by oestrogen therapy.

TREATMENT Women can choose from a range of hormonal and non-hormonal treatments to alleviate symptoms.

Hormone therapy is the most effective but comes with an increased risk of cancer if used for extended periods. However, it is internationally accepted that for most women within 10 years of menopause and/or who are less than 60 years of age, the benefits outweigh the risks.

Unfortunately, myths of the dangers of menopausal hormone therapy have been propagated. It has also prompted some women to resort to complementary therapies that lack proven efficacy, and untested and unregulated compounded hormone therapy.

Compounded hormones are

promoted as being “bioidentical�, but they are made using the same hormones used in approved menopausal hormone therapy. It is usually more expensive and the hormonal blood levels cannot be predicted.

Non-hormonal treatment options to reduce hot flushes and night sweats include low-dose antidepressants the anti-epilepsy medicine gabapentinand the neuropathic pain drug pregabalin.

Hypnosis and cognitive behaviour therapy have been shown to have some benefit for hot flushes and night sweats.

However, quality clinical studies have not shown yoga, exercise or acupuncture to be more effective than placebo therapy. | The Conversation

Vitamin A Found in foods such as carrots, lettuce, fish, winter squashes and greens (dark variety), vitamin A is vital for skin repair as well as protecting your skin against sun damage and preventing dry and flaky skin.

Vitamin B Gives your skin that desired glow.

It contains antioxidants which helps to treat signs of ageing. The best food source would be rice, eggs, oatmeal, bananas, apricots, avocados and sunflower seeds.

Vitamin C All you need to remember about vitamin C is that C is for collagen. Collagen is what helps keep skin firm, so a lack of vitamin C can contribute to

VITAMINS TO KEEP YOU AT YOUR PEAK skin sagging, which leads to wrinkles. This wonder vitamin can be found in foods like citrus fruits, leafy greens, kale, cauliflower and peppers.

Vitamin E Almost every woman has vitamin E oil on her dressing table, fully aware of it’s benefits.

Used topically, it’s wonderful for moisturising and healing (helping to reduce scars). When this vitamin is ingested from natural sources, the benefits are even greater. Vitamin E can be found in broccoli, kale, spinach, almonds, peanuts, sunflower oil, olive oil and coconut oil.

During the colder months we stock up on immune and flu busters, and just about anything to keep diseases or bugs from spreading. You’ll be happy to know that all those vitamins you’ve filled your cabinet with have great benefits for your skin as well.

Vitamin K It might not be the most well known of the vitamins, but you’ll happy to know that it helps reduce those dark circles, as well as bruises. Good sources of vitamin K is cabbage, cauliflower, spinach, and green leafy vegetables.

LOOKING TO CHANGE YOUR MEDICAL COVER?

THE seismic changes in the world around us are causing many of us to re-evaluate our lives, including our budgets.

Whether it’s because of salary cuts or being retrenched, your medical aid may be one area in which you’re looking to make some changes.

It’s worth bearing in mind that depending on the rules of your scheme, you may not be able to change the specific plan you are on halfway through the year.

However, other schemes do allow you to change your plan (in their scheme) within 30 days of a life-changing event like getting married, falling pregnant or being diagnosed with a dread disease.

Before you go and do that though, Fedhealth Medical Scheme suggests some questions to ask so you can make the best decision to suit your changing circumstances:

OUT-OF-HOSPITAL COSTS Do you need a hospital plan or a comprehensive plan that includes a medical savings account? Assess your out-of-hospital costs in the previous year. Would you benefit from having a medical savings account or do you think you can manage on a hospital plan and fund these yourself when they occur?

SHOULD I CHOOSE A MEDICAL AID WITH A NETWORK SCHEME? Belonging to an option with a network scheme is one way of bringing your medical aid costs down, you need to ensure that there are sufficient hospitals near you. Otherwise you could end up having to use a specialist or hospital not in the network and incur co-payments.

Check up on those co-payments For certain procedures and

treatments, medical aids don’t refund you the full amount.

Gap cover is one way of meeting this shortfall.

Chronic medication Do you take chronic medication?

If so, you should check the chronic medication benefit that applies on the plan and what your annual limits are.

Waiting periods Most medical aids have waiting periods when you join, meaning that they won’t pay out for the first three months that you are a member. Medical aids also have condition-specific waiting periods of up to 12 months, so if you have a pre-existing condition (including pregnancy) and know you will need treatment within that time period, you need to consider this in your decision.

Staying lean and mean in your home

Viwe Ndongeni-Ntlebi THE Covid-19 pandemic has changed many things. From how we socialise, to how we eat, to how we work. It’s also had a significant impact on how we exercise.

These days, our workouts happen at home and we often do them alone.

While fitness centres have been given the green-light to reopen under the relaxed level 2 regulations, under strict conditions and protocol, some people would still prefer to work out at home while others go back to the gym.

Whether you are continuing to exercise at home or choosing to go to a fitness centre, the World Health Organization’s (WHO) recommendations are: adults aged 18-64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week.

Or they should do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, or an equivalent combination of moderate and vigorous-intensity activity.

To keep up with the forever changing fitness trends, we spoke to Mapule Ndhlovu, a personal trainer and health advocate, on the latest fitness trends that can help you reach your body goals.

The training equipment every woman should have: On the hunt for must-have fitness equipment for home workouts? 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. Here is a list of workout equipment Mapule recommends.

Mobile Apps Mobile fitness apps because they’re affordable and convenient. This is one of the best ways to stay fit and be connected to a community.

Digital training Many trainers are offering online personal training, which is convenient for those who may not be ready to return to the gym. They can get a personalised training programme in the comfort of their own homes, and will save time by not sitting in traffic or having to use changing rooms.

Live group training Online live group training HIIT sessions, which will suit people who don’t like to work out alone. This option gives people the chance to belong to a community but in the comfort of their home, where they can have fun and feed off other people’s energy.

It allows people to stay active and be part of an event while staying safe at home.

An exercise mat for staying comfortable while doing floor workouts.

A pair of dumbbells to build muscle strength and flexibility – your dumbbell weight requirements will depend on why you’re strength training.

Whether you’re lifting weights for increased strength and endurance, for example.

A skipping rope for a fullbody workout – since jumping rope gets your heart pumping, it’s great for your cardiovascular system and heart health.

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.

GET A HEAD START ON MEALS Lutho Pasiya MEAL preparation is more than a food trend, it is a handy approach you can use to make delicious, homemade food you will want to eat every day without the wait.

It is also a great way to save time and money while eating nutritious meals.

I know people who shy away from meal

preparation because they find it daunting and worry that their food choices will become boring.

It doesn’t have to be that way. You can prepare meals without eating the same thing every day.

Although meal preparation can seem overwhelming at first, it takes just a little planning and practice to get it right.

SHOPPING FOR WEEKLY MEALS l Decide which meals you want to prepare for the week. If you’re new to meal preparation, it can feel overwhelming to make every meal for the week ahead. Instead, focus on the meals you think would benefit you the most to prepare ahead. For example, if you find yourself rushing out the door every morning, you might focus on prepping a few healthy breakfasts. l Choose recipes for each meal you want to prepare. Before you start prepping, it’s important to

have a clear plan of action. Decide exactly what you want to make for each meal, so that you can know what to shop for. l Review what’s in your pantry.

Before you go out shopping, check your fridge, freezer, and pantry to figure out what you need and what you have. Write an inventory of what you have and make a note of anything that needs to be replenished. l Write a shopping list for your weekly meals. Sit down with your inventory and your recipes

for the week and write a list of anything you need. Double-check the list and the ingredients for each meal before you head to the store. l Go shopping before your chosen preparation day. Meal preparation is a time-consuming task, so don’t plan to shop and prepare on the same day. Try to get all your shopping done the day before, so that you’ll have plenty of time to cook without the pressure of having to buy all the things you need.

COOKING YOUR FOOD l Select a day to dedicate to meal prepping each week. Meal preparation can save you time and make your life easier, but you’ll need to make room for it in your schedule. l Write down a plan of action before you start cooking. Preparing several meals at once is a complicated process. l Write a list of everything you

need to do before you start.

Prioritise your list from the most time consuming and complicated tasks to the quickest and simplest. l Prepare bulk ingredients that you can assemble at mealtimes. Unless you’re preparing individual, readyto-eat meals, you can make and store many of the components of your meals separately. Cook large

quantities of sides that you can split between meals, or make a big batch of the main dish that you can mix and match with different sides throughout the week. l Start cooking items that take a long time to cook but don’t require a lot of supervision, and use that cooking time to prepare or cook other items while you’re waiting.

A COOL WAY TO LOSE FAT

Viwe Ndongeni-Ntlebi IF YOU thought the only way to lose weight is to hit the gym, here’s a bit of good news.

Freezing fat, known medically as cryolipolysis, is one of the hottest trends in noninvasive body sculpting – that is, losing pockets of fat without needles, knives, or real downtime.

There has been a lot of buzz lately about fat freezing and. with summer around the corner, this may be the best option for anyone who is not a gym bunny but wants to lose weight.

We spoke to directors of Lokkima Cool Body Sculpting, Allan Scott and Mareldia Jones, about everything you need to know about fat freezing.

How does fat freezing work?

Fat Freezing is exactly that. The freezing of your fat cells. The treated fat cells are crystallised by the cool temperature. This causes them to expire, and then be naturally and permanently eliminated from the body.

Each treatment decreases the number of fat cells in the targeted area. Once the pods are placed on the desired area, the fat freezing begins. The recommended amount of time between treatments is every 30 days.

Some clients require only one treatment on a specified area, while others require more.

When do you start seeing the results?

Some clients see results immediately but the best results are seen after 40 days.

Who can use the fat freezing option?

Fat freeze can be used by almost anyone provided they don’t have any underlying conditions, are pregnant, have open wounds, etc.

What should you do before and afer a fat freezing session?

No requirement before the treatment but after the treatment we encourage a change in lifestyle, like a change in diet and minimal exercise.

What are the most difficult areas to lose weight for women?

The outer thighs.

What happens to the frozen fat cells after the treatment?

It’s expelled through the lymphatic system – through urination.

Do I need more than one treatment?

We recommend a consultation before or on the day of the treatment, to assess the client’s problem area.

Which areas can’t we work on?

Buttocks, women’s breasts, open wounds, and new moms (three months if the baby was delivered naturally and six months if it was cesarean. Treatment can be done if the doctor has given authorisation.

Are there any side effects?

Possible light bruising.

What is the recovery time?

No recovery time needed.