HEALTH
MAY 2021
YOUR BEST DEFENCES this cold and flu season
EDITOR’S NOTE IT’S been over a year since the coronavirus interrupted our lives. Many people have learned to adjust and navigate through the new normal. While others are still recovering from the effects of the pandemic. With everything that has happened, we can’t help but also look at the silver lining when it comes to the pandemic. More people prioritised their health, and in the past year, flu was delayed and not widely spread, thanks in large to social distancing measures aimed at reducing the coronavirus’s spread. While we are grateful for that, we can not let our guard down. We need to protect ourselves from this year’s flu season. Reducing the spread of respiratory illnesses, like flu, this winter is more important than ever. This month’s health edition was put together to help you navigate the season and to help you fight any colds and flu during this time. We are also giving you tips on how to flu-proof your home by cleaning the most common things that may spread the virus. With many families learning more DIY remedies to fight colds and flu, in this edition we give you homemade remedies to keep you warm, must-haves in your pantry to fight flu, and what you need to know about flu season in coronavirus times. We also give you trendy and tasty soups that keep you hydrated and help you feel better, and there’s much more. Now, more than ever, we need to keep ourselves and our families safe from the coronavirus and this year’s flu strain. Keep safe and keep warm.
Viwe
How to dodge common
CONTENTS
WINTER BLUES
3 Avoiding germs this winter 4&5 Benefits of the flu jab 6&7 The power of vitamin C 8 Increase your fluid itake 9 What not to do when you’re sick 10&11 Covid-19 and the flu jab
HELP children to wash their hands. | KETUT SUBIYANTO Pexels
We can all catch a cold but some people are more susceptible than others. Here’s how you can protect yourself and your loved ones Vuyolwethu Fundam
12&13 Sensational soups 14 Healthy herbs 15 Treats for your winter skin 16 Essential vitamins and minerals 17 Treatments for sick children 18&19 DIY immune boosters
CONTACT US PUBLISHER Vasantha Angamuthu vasantha@africannewsagency.com HEALTH EDITOR Viwe Ndongeni-Ntlebi viwe.ndongeni@inl.co.za LIFESTYLE EXECUTIVE EDITOR Nelandri Narianan nelandri.narianan@inl.co.za DESIGN Juanita Minshull juanita.minshull@inl.co.za PRODUCTION Renata Ford renata.ford@inl.co.za BUSINESS DEVELOPMENT Keshni Odayan keshni.odayan@inl.co.za SALES Charl Reineke charl.reineke@inl.co.za ENQUIRIES info@anapublishing.com
WINTER is around the corner and that means, whether you’re an adult or child, you’re susceptible to catching a common cold. The common cold is an infection of your nose and throat, that can be caused by a variety of respiratory viruses. Rhinoviruses, the usual viral infectious agent in humans, are the most common causes, according to the Centers for Disease Control and Prevention (CDC). Other viruses that can cause colds include a respiratory syncytial virus, human parainfluenza viruses, adenovirus, common human coronaviruses, and human metapneumovirus. You may catch a cold through close physical contact with someone who is infected, or by touching a surface that has been contaminated with their germs. According to the Mayo Clinic Book of Home Remedies, other risk factors that can increase your chances of getting a cold include: Age Children younger than six are at the greatest risk of colds, especially if they spend time in childcare settings. Weakened immune system Having a chronic illness or an otherwise weakened immune system increases your risk.
Season Both children and adults are more susceptible to colds in autumn and winter, but you can get a cold at any time. Smoking You’re more likely to catch a cold, and to have more severe colds, if you’re exposed to cigarette smoke. Exposure If you’re around many people, such as at school or on an airplane, your likely to be exposed to viruses that cause colds. The symptoms of a common cold generally appear one to three days after being exposed to the virus that causes it. A runny nose, scratchy throat, cough, congestion, slight body aches or headaches, and sneezing, are all symptoms that you might have caught it. How to protect yourself from catching a cold as per CDC: ◆ Wash your hands often, with soap and water. ◆ Wash them for 20 seconds, and help young children do the same. ◆ Avoid touching your eyes,
nose, and mouth with unwashed hands. Viruses that cause colds can enter your body this way and make you sick. ◆ Stay away from people who are sick. Sick people can spread viruses that cause the common cold through close contact with others. ◆ Disinfect frequently touched surfaces and objects, such as toys, doorknobs, and mobile devices. How to protect others if you are infected: ◆ Stay at home while you are sick and keep children out of school or daycare while they are sick. ◆ Avoid close contact with others, such as hugging, kissing, or shaking hands. ◆ Cough and sneeze into a tissue then throw it away, or cough and sneeze into your upper shirt sleeve, completely covering your mouth and nose. ◆ Wash your hands after coughing, sneezing, or blowing your nose. The CDC recommends staying home for 24 hours after experiencing symptoms of a cold.
Protect yourself with the flu jab South African experts share reasons why getting the flu shot is worth it, including how dangerous it would be to have the flu and Covid-19 at the same time. Viwe Ndongeni-Ntleb
SOUTH Africa experiences seasonal influenza epidemics every winter. | PAVEL DANILYUK Pexels
BECAUSE of the Covid-19 pandemic, reducing the spread of respiratory illnesses, like flu, this winter is more important than ever. In the past year, flu was delayed and not widely spread, thanks in large part to social distancing measures aimed at reducing the coronavirus’ spread. But experts say there could be a downside: Scientists may struggle to predict what flu strains will dominate this season – making it challenging to create effective vaccines. This year the Institute For Communicable Diseases has already officially detected one case of influenza in the Western Cape, making this time a crucial one to protect against this flu. South African experts have cited a list of reasons why getting the flu shot is worth it, including how dangerous it would be to have the flu and Covid-19 at the same time. Dr Morgan Mkhatshwa, Head of Operations at Bonitas Medical Fund answers all questions on what to expect with this year’s flu season. When will this year’s flu viruses circulate? South Africa experiences seasonal influenza epidemics every winter. Although the timing of the influenza season varies from year to year, it is usually during the
winter months (May to August) but may start as early as April and as late as July. For the past 13 years, the average duration of the influenza season has been 19 weeks. This could be affected if we go into a third Covid-19 wave and another lockdown where the spread of all viruses, including flu, slowed down. It should be noted that prevention of severe influenza during pandemics, such as Covid19, can reduce the burden on the healthcare system. When will flu season peak in 2021 and how will it affect people? It is uncertain as this will be influenced by the possibility of a third wave of Covid-19 and stricter lockdowns. When we are in lockdown, the flu virus, like Covid, does not spread as rapidly. What kind of vaccines are available in South Africa? What flu viruses does this season’s vaccine protection? For the 2021 influenza season an inactivated quadrivalent influenza vaccine (QIV), containing an additional lineage of influenza B, will be available in South Africa What flu virus strain do we have in 2021? There are three types of seasonal influenza viruses – namely type A, B and C. In South Africa, seasonal flu is most commonly caused by type A or type B influenza viruses. Influenza is a viral respiratory illness that is most prevalent during autumn and winter months. It is a highly communicable disease which is associated with severe morbidity and mortality. Locally, severe illness caused by influenza affects more than 45 000 people annually, with almost 50% of them require hospitalisation. It is also estimated that 11 800 people lose their lives every year, in South Africa, from flu-related illness. While it can be potentially lifethreatening in certain individuals, it is a vaccine-preventable illness. All procured influenza vaccines
FLU vaccines have been shown to reduce the risk of influenza illness, hospitalisation and death. | CDC Unsplash
in South Africa in 2021 are quadrivalent (designed to protect against four different flu viruses), two influenza A and two influenza B strains. What should I do to protect myself from flu this season? Get vaccinated. Flu vaccines have been shown to reduce the risk of influenza illness, hospitalisation and death. Not only will flu vaccination reduce the risk of getting flu but is an important conservation measure for scarce health care resources which remains a concern with the ongoing the Covid-19 pandemic. The flu vaccine should be given sufficiently early to provide protection for the coming winter. A protective antibody response takes about two weeks to develop. As there is limited evidence of the safety and effectiveness of receiving these vaccines simultaneously, Mkhatshwa recommends waiting at least 14 days between having the Covid-19 and flu Vaccinations. Who is most at risk? The Department of Health, together with the National Institute
for Communicable Diseases, targeted the following groups for the 2021 campaign: ◆ Healthcare workers ◆ Individuals 65 years and above ◆ People with comorbidities like heart disease, diabetes or lung disease ◆ Pregnant women ◆ People living with HIV and Aids Still not convinced of the importance of flu? Flu viruses spread very quickly from person to person. Even if the flu vaccine is not 100% effective against the current flu strain it will reduce your chances of getting flu and, if you do get it, it will be a great deal milder. More importantly, by having the flu vaccine you will protect others, via what is called’herd immunity’. Others may be vulnerable family members such as small babies and the elderly as well as those who are immune compromised. Social distancing, wearing a mask, hand washing and sanitisation can help protect you from both Covid-19 and flu.
OLGA DRACH Unsplash
OUR bodies need daily vitamin C for continued health. | ENJIN Pexels
KIWI is one of the most nutritious fruits in the world and very high in vitamin C. | NATALIYA MEL Unsplash
HARNESS THE POWER OF VITAMIN C Eating foods rich in this vital vitamin can boost the immune system and protect against chronic diseases Lutho Pasiya
VITAMIN C is one of the most important nutrients our bodies need. It helps boost our immune systems. Consuming food rich in vitamin C could help protect us from several chronic diseases. It is common for many of us to reach for vitamin C to help protect us from things like the common cold or flu. This is because vitamin C has been shown to enhance cellular immunity by promoting the infection-killing ability of white blood cells. As a result, it is responsible for the proper functioning of the immune system. While it does not usually prevent infection, it can reduce the severity of cold symptoms and can shorten
the duration of an infection. But do you know which foods contain the most vitamin C that will help fight the flu this season? Here are six vitamin C rich foods to fill your grocery cart with. Citrus fruit Eating fruit such as oranges helps build up your immune system and fight the common cold and flu. Vitamin C is thought to increase the production of white blood cells and these are key to fighting infections. Because your body does not produce or store vitamin C, you need consume enough of it every day. Another reason to reach for citrus fruits to give you your daily dose.
Guava Guava is a traditional remedy for a range of health conditions. It contains about four times the amount of vitamin C as an orange. They are also rich in vitamin A and also a great weightloss food. Drinking guava leaf tea may help you fight off flu. Health experts say that guava leaf tea has shown promise as an antiviral agent for flu treatment. Researchers found that the tea inhibited the growth of the viruses that cause flu. The antiviral effect of the tea may be due to the flavonols in the leaf, which are a natural antioxidant.
Mango Mango has a sweet, tropical taste and can be eaten raw, made into salsa, grilled and added to smoothies for a take-me-away-tothe-beach treat for your taste buds. It is also a great source of vitamin A, which as we know, plays a big role in boosting immunity and promoting healthy eyes. Kiwi Kiwis are one of the world’s most nutritious fruits and contains very high levels of vitamin C. This sweet, green fruit is jampacked with antioxidant vitamins C and E. These not only help get rid of a cold or flu but are essential to preventing it in the first place. Vitamin C increases the
production of antibodies and white blood cells, which help fight infection. Vitamin E is required for the production of immunoglobulins. These act as your bodies’ own personal bodyguards as they destroy all those pathogens that try to do you harm. Kiwis should be eaten as soon as they are ripe as leaving them standing could decrease their vitamin C levels. Cauliflower Health experts reveal that one cup of chopped, raw cauliflower is loaded with vitamin C, which helps prevent cellular damage, aids iron absorption, and reduces cholesterol.
Cauliflower, in particular, is a beneficial food to eat when you are sick because it’s also rich in glutathione, a powerful antioxidant that helps fight off infection. Dip raw cauliflower florets in low-fat yoghurt, drizzle them with vinaigrette or add them to your favourite vegetable soup recipe. Pineapple Pineapple is loaded with vitamin C as well as bromelain, a digestive enzyme that helps break down food and reduce bloating. It is a natural anti-inflammatory to help you recover faster. Eat it raw, grill it or add it to a smoothie to enjoy all the health benefits it provides.
Fluids are vital when you’re ill. Here’s what you should drink and what you must avoid
JULIA ZOLO Unsplash
Stay hydrated
What not to do when you’re fighting flu Five things that can make your symptoms worse and how to avoid them
Vuyolwethu Fundam
WHEN grappling with a common cold or flu infection, dehydration can be inevitable. While your body is trying to fight the flu or a cold, it loses more fluid than it takes in. Symptoms of dehydration may include: feeling thirsty more than usual, dark yellow and strongsmelling pee, feeling dizzy, feeling tired, a dry mouth, lips, and eyes. To avoid dehydration, here are some tips on the types of fluids you should drink when fighting off the flu, courtesy of WebMD, a health-care website: Decaf tea The heat can soothe sore throats, stuffy noses, chest congestion and upset stomachs. If you choose one with a spice such as ginger, your immune system will benefit from its medicinal qualities, too. For an extra benefit, try adding a small dollop of honey to your cup: it can calm a cough and help you sleep. Water with lemon Hot or cold, it keeps you hydrated and loosens up stuffiness and congestion. Lemon is also high in vitamin C, which may make a cold slightly shorter if you get it regularly. Soup Clear soups and broths give you calories when you may not have much of an appetite. Some research shows they may help relieve inflammation in the body, which can relieve some of your symptoms. The warmth also
Viwe Ndongeni-Ntlebi
helps break up mucus. Ice chips or ice pops True, these aren’t technically a beverage, but they have the same purpose: keeping you hydrated. DRINKS TO STAY AWAY FROM WHEN YOU ARE UNWELL Sports drinks They can help if you’re very dehydrated, but they don’t do much to make you feel better. Plus, they have a lot of sugar. Fruit juices Juice may seem like a good idea, especially for kids, but like sports drinks, most have loads of added sugar. Citrus-based ones such as orange juice can also aggravate sore throats.
If all your child wants to juice, try adding a splash or two to a cup of water instead of a full glassful of juice. Alcohol It dehydrates you and can make some symptoms worse – like nausea, headaches and body aches. Alcohol can also make your body less able to handle infections. So save that hot toddy for when you’re feeling better. For your daily water intake, MayoClinic.org recommends women drink 11.5 cups of water per day; men 15.5 cups per day. The World Health Organization also recommends drinking plenty of water and rest for those who are infected.
FLU season, which typically falls between April and Septemberr, is likely to coincide or overlap with the anticipated third wave of Covid-19. “The flu shot is not effective against Covid-19, but will help protect against the flu which can weaken the immune system and lower your defense against Covid-19 infection. It is especially important for those who have a co-morbidity or chronic condition, such as asthma,” says Clicks pharmacist Waheed Abdurahman. “It is also an important conservation measure for reducing the burden on healthcare resources during the pandemic.” To date, Covid-19 has resulted in over 50 000 deaths in South Africa. According to the National Institute for Communicable Diseases, seasonal flu kills between 100 000 and 600 000 people globally, with around 11 500 deaths in South Africa alone. About 50% of those deaths are among the elderly, and about 30% in HIV-infected people.
In 2020, however, South Africa reported historically low rates of flu infection. Scientists believe this was a result of lockdown restrictions, as well as social distancing and hygiene measures – all of which significantly slowed the usual infection pattern. Even with preventive measures, you can still get the flu. Overcoming it takes time as your body rids itself of the virus. It usually takes anywhere between three to seven days to recover. You may still continue to feel tired and have a cough for up to two weeks. There are many things you could do during this time that could worsen the symptoms. Abdurahman gives us advice on five things that can worsen your cold or flu symptoms and how to avoid them 1. Do not continue with exercise or intensive work. This will worsen your illness and can even weaken the heart. Rest as much as possible during your flu. 2. Drink adequate fluids to stay hydrated. If you become
COFFEE will dehydrate you. | MAX D PHOTOGRAPHY unsplach
dehydrated this can create problems for organs such as your kidneys. 3. Avoid sugary and alcoholic beverages, as well as caffeinated drinks. These can dehydrate you. 4. Do not use medicine unless it has been recommended to you by your pharmacist or doctor. There may be contra-indications that need to be evaluated for you. Your healthcare professional will do that. 5. Do not stop any chronic medication while you are ill, especially not blood pressure or diabetes medicine. However, you should check with your pharmacist for any possible drug interactions with your cold or flu medicines. Influenza can present very similarly to Covid-19. Typical flu symptoms include fever, cough, sore throat, muscle aches, headaches, runny or stuffy nose, fatigue and, sometimes, vomiting and diarrhea. If you have a continued high fever or are at high risk of flu-related complications, see a doctor.
Coronavirus and the flu shot: What you need to know With covid-19 spreading in South Africa, experts say it’s highly important to get flu vaccines because flu symptoms are similar to Covid-19 symptoms
PROTECT yourself this winter. | SORA SHIMAZAKI Pexels
VIWE NDONGENI-NTLEBI
IN SOUTH Africa there is a debate about flu injections, yet up to 11 000 people die from the flu annually. With Covid-19 spreading in South Africa, experts say it’s important to get flu vaccines because flu symptoms are similar to Covid-19 symptoms. While the range of symptoms for the two viruses is similar, the risk of severe disease appears to be different. For Covid-19, data to date suggest that 80% of infections are mild or asymptomatic, 15% are severe, requiring oxygen and 5% are critical infections, requiring ventilation. These fractions of severe and critical infection would be higher than that of flu. Dr Morgan Mkhatshwa, head of operations at Bonitas Medical Fund, says this is an important point of difference between flu and Covid-19. Influenza has a shorter incubation period and can spread faster than Covid-19. Further, transmission in the first 3-5 days of illness, or potentially pre-symptomatic transmission, is a major driver of transmission for influenza. Although with Covid-19, people can be infected by someone 24-48 hours before the onset of symptoms, this is not the major driver of transmission. Good news according to recommendations published by the NICD for influenza management, the seasonal flu that usually makes its way around during winter months, is one of the main causes of pneumonia or lower respiratory tract infections (LRTI), and between 8 and 10% of all patients with pneumonia test positive for influenza. In recent years, annual flu epidemics
THE CDC has dispelled the myth that the flu shot can cause flu. | KAROLINA GRABOWSKA Pexels
have resulted in an estimated 3 to 5 million cases of severe illness, and around 290 000 to 650 000 deaths globally. While influenza surveillance monitoring indicates that we did not experience a typical flu season last year, according to experts this was highly unusual and was in most part due to the preventative measures taken
against Covid-19. The US Centres for Disease Control dispel the myth that a flu shot can cause flu. “Flu vaccines given with a needle are currently made either with flu vaccine viruses that have been ‘inactivated’ and are not infectious, or with no flu vaccine viruses at all. The most common side-effects from the shot are soreness, redness, tenderness or swelling where the shot was given. Serious allergic reactions to flu vaccines are very rare,” the organisation advises.
Soups are a great option for a wholesome lunch or dinner, packing in loads of nutrients LUTHO PASIYA
THE winter and flu season is around the corner and there is nothing better than sitting down to a hot bowl of soup on a cold day. Winter soups are a great option for a wholesome yet nutritious lunch or dinner, packing in vegetables and vitamins. They are packed with nutrients and, if you choose wisely, can be a tasty way of helping your body meet different needs. Research reveals soup improves the function of cilia, the tiny hairlike projections within the nose that prevent contagions from entering the body. A huge reason that soup is good for colds is that most contain hot broth rich in vitamins, nutrient-rich veggies, and provides a light meal without taxing the body. So, when you are on the sick list, these soothing soups are easy to eat and can help fight congestion while keeping you nourished and hydrated. Thai chicken noodle soup Serves: 2-3 as main, 4-6 as a starter Ingredients 1 litre chicken stock 150g thin rice noodles or mung bean thread vermicelli 200ml coconut milk 1 x 3-4cm piece fresh ginger, peeled and sliced thinly, then cut into skinny strips 2 x 15ml tablespoons fish sauce 1 fresh long red chilli, de-seeded and cut into strips 1tsp turmeric 1tsp tamarind paste 1tsp soft brown sugar 2 x 15ml tablespoons lime juice Leftover chicken, shredded -
WARMING WINTER SOUPS
THAI chicken noodle soup. | LIS PARSONS
approximately 150g 250g tender-shoot stir-fry or other assorted vegetables 2-3 x 15ml tablespoons chopped fresh coriander, to serve Method Put the chicken stock in a goodsized pan to heat up. Put the noodles in a bowl and pour boiling water over or cook as instructed on the packet. Add the remaining ingredients, except the vegetables, to the pan and bring to a boil. When the chicken is piping hot, add the vegetables and when they are tender – a minute or two should be plenty if you’re using the tender shoots – add the drained noodles. Or simply divide the noodles between bowls and pour the soup over them. Serve sprinkled with chopped fresh coriander. | NIGELLA LAWSON
Farmhouse vegetable soup Makes: 3 cups Ingredients 2 medium carrots, trimmed and scrubbed well 1 small, young turnip, trimmed and scrubbed well 1 small parsnip, trimmed and scrubbed well 1 medium onion 4tbsp clarified butter or ghee 1 clove garlic, cut into thin slices 1 ¾ cups vegetable broth, preferably no salt added 3 bay leaves 4 stems parsley 3 sprigs lemon thyme (may substitute regular thyme) 9 whole black peppercorns Coarse sea salt ½ cup heavy cream Method Cut the carrots, turnip, parsnip, and onion into 6mm slices.
Melt the clarified butter or ghee in a large saute pan or skillet over medium-low heat. Stir in the vegetables and garlic; cook for about 4 minutes or until they have softened a bit. They should not pick up any colour. Add the broth, bay leaves, parsley, lemon thyme sprigs, and peppercorns, then season with a good pinch of salt. Increase the heat to medium and cook for about 25 minutes, until the vegetables are quite tender. Discard the bay leaves, parsley, and lemon thyme. Working in batches as needed, transfer the mixture to a blender (with the centre knob of the lid removed and a towel placed over it) or food processor; purée until smooth. (Alternatively, you can use a food mill, and discard the solids.) Return to the pan and stir in the cream. Taste, and add more salt, as needed. Serve warm. Butternut squash and green curry soup Serves: 6-8 Ingredients For the soup 4tbsp coconut oil or neutral-tasting oil 3 medium shallots, diced 1 piece of fresh ginger, peeled and thinly sliced 1 lemon-grass stalk, cut into 8cm pieces Kosher salt 2 medium butternut squashes (1.8kg), peeled, seeded, and cut into about 2cm cubes 2 cans coconut milk 6 to 8 tbsp Thai green curry paste, or to taste 3 tbsp fish sauce 3 to 4 cups water or chicken stock, preferably homemade. For the garnish ¾ cup raw peanuts
BUTTERNUT squash and green curry soup. | KARSTEN MORAN
¾ cup unsweetened raw coconut flakes 2tbsp fish sauce 8 small dried red chillies, thinly sliced 1tbsp neutral-tasting or melted coconut oil 1tbsp minced lemon-grass 1tsp sugar 10 lime leaves, thinly sliced (optional) A handful of Thai or Italian basil leaves 2 to 3 limes, quartered Method Heat oven to 150 degrees. Melt oil in a large Dutch oven or soup pot over medium-high heat. When oil shimmers, add shallots, ginger, lemon grass, and a generous pinch of salt. Reduce heat to low. Cook, stirring occasionally, until shallots are tender and just starting to brown, about 18 minutes. Add squash, coconut milk, curry paste, 3 tablespoons fish sauce, and 3 cups water or stock. Increase heat to high. When the liquid comes to a boil, reduce to a simmer and cook the soup covered until squash is tender for about 25 minutes.
Make garnish while the soup cooks: In a medium mixing bowl, toss together peanuts, coconut flakes, fish sauce, chillies, 1 tablespoon oil, the minced lemongrass, the sugar, and the lime leaves, if using. Spread mixture out onto a baking sheet in a single layer. Bake for 18 to 20 minutes, stirring every 3 minutes after the first 10 minutes. Remove from the oven when coconut is deep golden brown, and pour mixture immediately into a bowl to prevent overcooking. Stir to combine, and set aside. Remove soup from heat. Remove lemongrass stalks from the pot. Use a hand blender to purée the soup. Alternatively, transfer the soup in batches to a blender or food processor and purée. Taste and adjust for salt and curry paste. Add water or stock to thin soup to the desired consistency. Thinly slice the basil leaves and arrange them on a small plate or platter, along with lime wedges and peanut mixture. Serve soup hot with garnishes.
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HERBS TO FIGHT COLDS AND FLU
Expert shares what common plants will help support your health this winter Viwe Ndongeni-Ntlebi WINTER – with its inclement weather and uptick in colds and flu – can wreak havoc on your health. Instead of consigning yourself to the sniffles and sneezes this season, get proactive about your wellness and help your body keep colds at bay. Here are five plants recommended by Nathalie Mat, a registered dietitian and Association for Dietetics in South Africa spokesperson, to support your health this winter. Parsley This popular herb is surprisingly high in vitamin C. It is also a source of vitamin A and vitamin K (which helps regulate the clotting of blood). During illness, our body produces radicals while battling foreign bacteria. Parsley contains antioxidants that help to reduce the damage caused by free radicals. Turmeric The active ingredient in turmeric, right, is called curcumin. This compound is available in many supplements because it is recognised as a powerful antioxidant. It is also a big molecule that is not easily absorbed. One of the best ways to
improve absorption is to make sure the curcumin is taken with fat. It is even better absorbed in the presence of compounds found in black pepper which increase blood flow to the digestive tract. As a dietitian, Mat recommends eating a balanced diet that includes beneficial herbs and spices as part of a meal rather than as a supplement. So add an extra teaspoon of turmeric spice while making your curry to give your immune system a boost. Rosemary Rosemary is a herb with strong anti-inflammatory properties. It might also have antidepressant properties. A 2018 study looked at mice under stressful conditions and found that mice that had received rosemary displayed fewer depressive symptoms than those that who did not. While we do not yet know if eating rosemary will alleviate depression in humans, we do know that eating a variety of delicious foods will at the very least make our day more enjoyable. Include rosemary as part of your meal preparation to up flavour and boost antioxidant levels. Garlic Strictly speaking, garlic is not a herb as the bulb of the
plant is used,not the leaf. The antifungal and antibacterial properties of this wonderfully versatile aromatic food have been well documented. Some studies have even demonstrated that antibioticresistant organisms can be killed by high doses of garlic. If you are trying to ward off illness, garlic is a great friend to add to your evening meals. Please note that very high doses of garlic in food can cause stomach upsets (and possibly an upset partner, too). So, like most things, moderation is recommended. Peppermint In winter Mat finds that many people drink tea, coffee and hot chocolate instead of water. But there is a calming alternative in the form of peppermint tea. Simply chop up a few leaves of mint, place in a cup with hot water and allow the flavour to infuse, no need for teabags. Not only is this a caffeine-free refreshing drink, but peppermint has also long been used to aid digestion. Research shows that peppermint is beneficial for people with irritable bowel syndrome and indigestion and as a remedy for abdominal pain in children. Please note that peppermint oil in essential oil form is not advised for consumption.
Caring for winter skin Follow this advice to prevent harsh winds and cold temperatures taking a toll THOBILE MAZIBUKO
IT’S ALMOST winter and while many of us are changing our haircare regime, let’s not forget to change the skincare routine, too. Taking extra care of your skin in winter is important because of the harsh winds and cold temperatures that can be disadvantageous to the skin. Therefore, to keep it healthy, here are few tips: Take short, lukewarm showers Hot showers feel great in winter. However, they’re a common cause of skin problems and can worsen other existing skin issues. They can also strip away the skin’s natural protective barriers. Hot bathwater is no better. Instead, shower with lukewarm water to keep in the skin’s natural moisture and prevent dry or irritated, itchy skin. Use Avon’s Skin Defence moisturising hand and body wash. It has a moisture lock that protects your skin. Exfoliate Exfoliating is necessary because, in winter, skin cells dehydrate and die out faster. Exfoliate by buffing away these dead cells so new cells can come in healthier and without obstruction. You can make your body scrub at home using 50g sunflower oil, 50g olive oil, 50g coconut oil, 1 teaspoon nutmeg, 1 teaspoon
USE coconut oil to make your own body scrub | DANA TENTIS Pexels
cinnamon, 1 teaspoon cocoa powder and 400g brown sugar. Add the sunflower oil, olive oil, coconut oil and cocoa butter and melt for five minutes. Add nutmeg, cinnamon, vanilla, and cocoa powder and then mix. Add brown sugar to the mixture and pack into large jars. Switch from lotion to cream Creams are more moisturising than lotions, which don’t provide as strong an oily barrier to reduce water loss in the skin. Although creams feel heavier on the skin, they do a much better job to protect it against the drier winter temperatures. Try Clere
Berries & Cream pampering body crème. You can also add a bit of tissue oil or glycerin to your body cream for that extra moisture. Use a humidifier to increase the level of moisture in the air Electricity is expensive, therefore it’s not ideal to turn on the heater after bathing. Use a humidifier instead. Dry air is one of the key reasons why skin tends to be itchy and excessively dry, so placing a humidifier in your house is a great tool to add moisture to the air and your skin. Don’t skip sunscreen Some people think sunscreen is only for summer, but that’s wrong. Though we're less exposed to the sun in winter, that doesn't mean we can stop protecting ourselves from its rays. Some skin creams have sunscreen built-in, but make sure it’s SPF15 or higher.
REMEDIES FOR SICK CHILDREN
SALMON is high in vitamin D, which fights off infections and maintains strong bones. | COTTONBRO Pexels
Flu-fighting vitamins Essential vitamins and minerals that keep your body healthy and where to find them Viwe Ndongeni-Ntlebi WITH the flu season upon us, you’re doing everything in your power not to have anyone in your household get sick. While you can’t control the school or office environment, you can control what’s in your home. Cold and flu symptoms frequently include fever, chills, a sore throat, headaches, and body aches. The recommendation to help you fight the flu is a combination of a healthy diet, exercise, increased water intake and frequent handwashing along with five essential vitamins and minerals to keep your body healthy. Vitamin C Supports the immune system. This can also be found in oranges, grapefruit, broccoli, strawberries, red bell peppers and tomato juice. Vitamin D Also fights off infections and maintains strong bones – it is
found in salmon, mushrooms, milk, cereals and breads Vitamin A Helps regulate the immune system and protects against infections by keeping your tissues and skin healthy – it can be found in sweet potatoes, carrots, apricots and spinach. Vitamin E Is an essential antioxidant that helps fight cell damage. Nuts and peanut butter are filled with vitamin E. Zinc Works as an antioxidant and boosts the metabolism along with healing wounds. Meat, shellfish, beans/legumes and nuts/seeds are high zinc foods. Are there foods that we could be eating to boost our immune
systems? There is no single food that will prevent you from catching the flu. But upping your intake of fresh fruits and vegetables as part of a healthy diet will help you source essential vitamins and minerals In addition to having all of these, many experts advocate for the flu vaccination. In South Africa, seasonal flu vaccinations are now widely available, with the major pharmacy chains, Clicks, Dis-Chem, and Shoprite (via its MediRite pharmacies) all administering them. MediRite will do so for a cash price of R109, the cheapest among the three.It accepts all major medical aids, and you can book an appointment across a network of 146 pharmacies.
Tips and remedies for when your little one is battling cold or flu symptoms. | SNAPWIRE Pexels
VUYOLWETHU FUNDAM
AS we enter winter,moms are undoubtedly concerned because common colds are a threat. Children enjoy playing, which means they touch a lot of surfaces, particularly if they go to daycare, making them more susceptible to sickness than adults. Common cold symptoms in children are similar to those in adults and may include: fatigue, a sore body, dry coughs, runny or blocked nose, and a sore throat. Children, however, are more likely than adults to experience digestive problems such as vomiting and diarrhoea when they get the flu. KidsHealth from the Nemours Foundation offers these tips on what to do if your child catches a cold: ◆ Offer plenty of liquids. Fever and appetite loss is common with colds and can lead to dehydration. ◆ During periods of chills or fever, dress your child in layers that are easy to add and remove. ◆ You can give over-thecounter cough or cold medicines
to children over six if your doctor allows it. Follow the package instructions carefully to ensure you give the right dose. Do not give these medicines to children under six because they can cause bad reactions. ◆ Running a cool-mist humidifier can help relieve coughs and runny or blocked noses. Clean it after each use or at least once a day. ◆ Honey can help loosen a stubborn cough in children older than 12 months. Give 1–2 teaspoons of honey at night. ◆ For a blocked nose, put a few drops of saline (salt water) into the nose, then gently suction the mucus out with a bulb syringe. Do this no more than 2–3 times a day so that the inside of your baby’s nose does not get swollen or sore. The Mitchells Plain Community Healthcare Centre’s (MPCHC) paediatric services unit provides these home remedies: Coughing 1 cup black rooibos tea 2 tsp honey or sugar 1 lemon (juiced)
Mix and give four times daily Eye drops 1 cup boiled water (cooled) ½ tsp salt Mix. Using cotton swabs, clean the cleanest eye first, then the second eye. Use 4 times daily. Consult your nearest clinic if there is no improvement within a week. Nose drops 1 tsp salt 1 tsp bicarbonate of soda 2 cups lukewarm water Mix. Put a few drops in the nose every 4-6 hours. Diarrhoea and Vomiting 8 level tsp of sugar ½ level tsp of salt 1 litre of boiled water (cooled) Mix, and give each time when the child visits the bathroom or vomits. Diarrhoea and vomiting may lead to dehydration. The above mixture replaces the fluids that are lost during that time. MPCHC recommends consulting a clinic or doctor if the condition worsens.
Cold comfort Whether you have a cold or the flu, or are just feeling tired, try these DIY immune boosters
RELAX with chamomile. | IRENE IVANTSOVA Unsplash
FOTOGRAFIERENDE Pexels
VIWE NDONGENI-NTLEBI
AS THE chilly weather sets in, viruses and germs start operating in full swing and everybody around you seems to catch the same flu or fever. Our immune system is charged with disease-fighting antioxidants, white blood cells, and several antibodies. However, if you have a weak immune system, you are more susceptible to catching diseases or fall sick more often. Whether you’ve come down with a cold or the flu, want to boost your immune system, are feeling fatigued or suffering from digestive problems, there’s a healthy options to take Imbooster juice Health-boosting shots have
become all the rage at juice bars. They’re basically juices that include a variety of fruit, vegetables, spices and occasionally other ingredients that come together to create a nutrient dense drink that offers a diverse array of health benefits. This recipe from Healthline is packed with essential nutrients for everyday health or for fighting off viruses such as the cold or flu. Carrots, apples, and oranges are a winning combination for helping your body protect itself and fight off infections.The apples and oranges give you your vitamin C. Blending these may give you the boost you need. Notable nutrients (in one serving)
◆ potassium from the carrots ◆ vitamin A from the carrots ◆ vitamin B-6 from the carrots ◆ vitamin B-9 (folate) from the oranges ◆ vitamin C from the oranges and apple Bounce Back The Bounce Back Shot from BOS is a power-packed mini bottle of rooibos brew to refresh and re-energise you. Rooibos tea is considered a superfood, rich in antioxidants and minerals. A functional thirst-quenching shot with no caffeine and no artificial additives. The Bounce Back blend contains ginger and turmeric to give it an invigorating boost. Enriched with vitamin C and
HONEY is soothing. | LINDSAY MOE Unsplash
sustainably packaged in glass. Lemon Ginger Tea A great tasting and immuneboosting drink, lemon ginger tea helps you fight off colds, keep healthy, and relieve sore throats. Ginger is a natural remedy for nausea, is incredibly anti-inflammatory, improves the absorption and assimilation of essential nutrients in the body and fights cancer. You need is two sliced lemons, half a teaspoon of ginger, raw honey and rooibos or tea that you like. Herbal tea Both chamomile and green tea are also thought to help the immune system because
LEMON and ginger tea is a great immune booster. | JUSFILM Unsplash
they contain phytochemicals. These chemicals have protective properties meaning they could help to see off cold and flu viruses. However, chamomile tea also has anti-inflammatory properties so if you’re already suffering from a sore throat or blocked nose, this could help. Therefore, in order to keep your immune system in tip top condition why not swap your usual English breakfast tea or espresso for one of these teas? Homemade syrup If you are one of the people who love making their own syrup, this immune-boosting syrup can be your go-to rescue drink when cold or flu symptoms strike. Drinking this homemade syrup once daily
can be the best supplement in your daily diet and there are plenty of reasons we say so. To make this simple winter immunity boosting syrup, you will need: ◆ Horseradish root (1 root) ◆ Apple cider vinegar diluted in water (1 cup) ◆ Turmeric (1 tablespoon) ◆ Peppercorns (5-6 or handful) ◆ Fennel seeds (1 tablespoon) ◆ Clove (1 peice) ◆ Ginger ( half a root) ◆ Garlic (a few cloves) ◆ Orange peel (1/2 cup) ◆ Dried elderberries (1 tablespoon) ◆ Honey (to soften the taste). | TIMESOFINDIA
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