IOL Health Mag - June 2021 - Winter Survival Guide

HEALTH JUNE 2021

WINTER

survival guide

EDITOR’S NOTE

CONTENTS

WINTER, how I love this season! I’m a summer baby, but my favourite season is winter.

From the grey gloomy skies to rainy days and long nights: I just love it all.

But not all people like this season. This edition is designed to give you guidance on how to navigate the cold weather and also help you get your family and friends through it with ease.

Jackets are essential in this season, but choosing the right one may be tricky. We share the different options with you to help you pick the right one for your outdoor activity.

We all know that summer bodies are made in winter. However, it’s easier said than done. So we give you practical ways on how you can get rid of the extra kilograms or even avoid piling them up. Many experts have noted the importance of exercise during this time: keep moving.

Food is a winter survival method for many homes, so it’s important to know which foods support skin, body and keep illnesses away on chilly days.

Above all, we hope that this winter you keep safe by maintaining all covid regulations, taking your vitamins and supporting your immune system.

Winter can be one of the best seasons if you are prepared for it.

Keep well & stay safe.

3 Winter must-haves 4&5 Seasonal illnesses 6&7 Keep active during winter 10 The benefits of collagen 12 Pick the perfect winter jacket 14 A guide to glowing skin 15 Food to combat dry skin 16 Deal with painful joints 17 Healthy eating in winter 18&19 The benefits of argan oil

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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

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GET SET FOR THE SEASON Beat the cold snap with these winter must-haves, everything from Vitamin C to a skipping rope Viwe Ndongeni-Ntlebi WINTER days are here and it’s that time of the year when the laziness takes over all the enthusiasm.

But life goes on even with gloomy days and wet weather.

Beat the cold snap with these top seasonal must-haves that I can’t go though winter without. Everything from Vitamin C to ginger and coconut oil.

Supplements Vitamin C supplementation decreases cold severity and duration while improving physical activity levels and decreasing fatigue. That’s not all; vitamin C also helps detoxify the body of toxic minerals and is a crucial nutrient for healthy bones.

Coconut oil Everyone needs a little extra moisture in winter and coconut oil is one of the best oils to have.

It’s an edible oil derived from the meat and milk of the coconut palm fruit. Coconut oil is a white solid fat, melting at warmer room temperatures Corenza Para-C Corenza Para-C is an effervescent tablet specially formulated to combat the symptoms of colds and flu, in adults and children over 12 years.

It’s indicated for the relief of mild

to moderate pain, fever and a blocked nose.

rounds and you’re looking at 480 calories in half an hour.

Skipping rope Even the most disciplined fitness enthusiast has bad days in winter, which is why a skipping rope is essential in winter. Even jumping at a very moderate rate burns 10 to 16 calories a minute. Work your jump rope exercise into three 10-minute

Ginger Certain chemical compounds in fresh ginger help your body ward off germs. They’re especially good at halting growth of bacteria.

You can add it to you cup of tea, smoothie, DIY immune boosters or just drink it with hot water

Steps to take when you are

UNDER THE WEATHER

HOW to treat that sore throat. | PAVEL DANILYUK Pexels

VIWE NDONGENI-NTLEBI viwe.ndongeni@inl.co.za

WINTER can be a tough time for everyone to stay healthy. Learning how to recognise common winter illnesses can make it easier to care for your family.

Take a look at some of the most common winter aches and how to deal with them: Bronchitis: What is it?

Inflamed bronchi (the big tubes that bring air to the lungs), resulting in overproduction of mucus. Bronchitis is considered chronic if you have a mucusproducing cough at least three months a year, two years in a row.

What should I do?

The goal is to reduce symptoms so you can breathe easier. If you smoke, quit. Oral or inhaled medications can open your airways.

When to see a doctor?

If you have a cough that lasts more than three weeks, produces bloody or discoloured mucus, or is paired with a fever.

Cold sores: What are they?

Small blisters around the mouth, also called fever blisters.

They are caused by the herpes simplex virus. The most common strain of the virus causing cold sores is herpes simplex virus 1. It can be spread by kissing or sharing eating utensils or towels.

What should I do?

The over-the-counter cold sore ointment docosanol (Abreva) may shorten the healing time of a cold sore. At the first sign of symptoms, apply it as directed on the package.

Use a cotton-tipped swab to put medicine on a cold sore. This helps prevent the spread of the sores to other parts of your body When to see a doctor?

Cold sores generally clear up

KNOW when you should visit the doctor. | THIRDMAN Pexels

without treatment in two to four weeks. See your family doctor if your cold sores are lasting or severe, if they return often or are accompanied by eye discomfort Sore Throat What is it?

Sore throats aren’t always caused by being sick. Cold air can dry out the tissue in the throat and cause severe irritation. Symptoms can be made worse when breathing through the mouth rather than the nose. Because of this, it’s common for people to have a sore throat from cold weather after exercising.

What can I do?

Speaking on Medical news and research from the University of Utah physicians and specialists, Dr Marty Trott says humidification is key, particularly in the home, and it’s a trade-off, because the more we humidify our homes, the potentially more we can get allergens in the home. But I would

tell people that if they’re very dry every morning, it’s a good idea, at least in the bedroom, to get a humidifier in the bedroom and run the humidifier all the time with the bedroom door closed. That would keep the relative humidity up at least in that area.

When to see a doctor?

In most cases, your sore throat will improve with at-home treatment. However, it’s time to see your doctor if a severe sore throat and a fever increases your temperature and lasts longer than one to two days; you have difficulty sleeping because your throat is blocked by swollen tonsils or adenoids; or a red rash appears.

It’s also important to note that reducing the risk of common winter illnesses always begins and ends with washing hands frequently. When you’re on the go, sanitising gels, tissues and wipes are great to keep in your car or a nappy bag.

CLEAR your mind and burn calories with hot yoga. | MATHILDE LANGEVIN Unsplash

Let’s get physical It’s hard to get motivated on the cold, dark days, so here are some of the best ways to keep active during winter.

Viwe Ndongeni-Ntlebi

DARKER skies, shorter days and colder weather can be enough to derail even the most avid fitness fan. Instead of hibernating under the covers or skipping out on the routine you worked all year to perfect, use winter to fuel your training.

Here are some of the best ways to keep active during winter Body 20 If gyms aren’t for you, then Body 20 EMS (Electro Muscle Stimulation) is a great option. It mimics the natural action of your central nervous system, sending electrical impulses to contract your deep muscle fibres.

In just a 20-minute training session, your personal trainer will put you through a customised oneon-one programme – giving your body over 150 times more muscle contractions than a conventional workout.

Training sessions can differ depending on your level of fitness and goals. From low impact to high intensity, every programme is customised. Strong contractions and dynamic exercises results in the best workout for activating deep muscle hypertrophy.

High-intensity interval training (HIIT) Workouts that alternate between short, but intense, bursts of exercise, where you go all out for a period of time and less intense active recovery, have been shown to be more effective for heart health, fat loss and strength gain than traditional cardio and strength training. And the kicker? You get all those results in less time.

Compared to longer stretches of moderate-intensity running, cycling, or other aerobic exercises, studies show show that HIIT improves cardio fitness nearly twice as much among people with heart disease.

Hot yoga This is the ideal workout for anyone who can’t bring themselves to exercise outdoors in winter. The best thing about hot yoga is that it’s done in a room that is heated to 35°C – 42°C. The type of yoga practised depends on the studio you join, but it can vary from Vinyasa or Bikram to Hatha and Ashtanga.

Depending on the yoga instructor, you might experience up to 26 postures in a 90-minute class.

Expect to stretch, strengthen and open shoulder blades and hip flexors. The heat warms the body up helping you stretch beyond your flexibility without the risk of injury.

Pilates Pilates is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements.

Pilates emphasises proper postural alignment, core strength and muscle balance. Pilates is named for its creator, Joseph Pilates, who developed the exercises in the

GIVE CrossFit a go. | SCOTT WEBB Pexels

1920s.

Pilates is an exercise system that focuses on stretching and strengthening the whole body to improve balance, muscle strength, flexibility and posture.

CrossFit CrossFit is done indoors, and is based on functional movements (like squatting, lifting, pushing and pulling). All workouts combine gymnastics, weightlifting and metabolic conditioning, which are varied and performed at high intensity, giving you a workout that is tough.

The point of CrossFit is to push you to your uncomfortable zone, which is when the work really begins. No pain, no gain.

While it challenges the world’s fittest, the CrossFit program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience.

The same routines are used for elderly individuals with heart disease and professional cage fighters.

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THE BENEFITS OF COLLAGEN

Natural solution can help your skin, strengthen bones and improve gut health.

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WINTER is on its way bringing with it colds and flu, dry skin and stiff joints. But there’s an easy and natural solution to these winter woes and it comes in the form of pure hydrolysed collagen.

Collagen has many important functions, including providing your skin with structure and strengthening your bones.

In recent years, collagen supplements have become popular.

Most are hydrolysed, which means the collagen has been broken down, making it easier to absorb.

In the colder months, it’s important to keep exercising to maintain flexibility and fitness and to encourage blood circulation, which in turn keeps you warm.

Be Bright, a health supplement company based in Durban, says: “Collagen plays a vital role in maintaining and building lean muscle and helps you to burn fat as well. Another benefit is that its regenerative properties support and enhance the health of bones, joints, cartilage, tendons and

ligaments. The result is a reduction in joint inflammation, relieving the aches and pains associated with stiff joints and arthritis.”

Researchers say that taking collagen supplements may help reduce the risk of heartrelated conditions. A 2000 study, “Collagen: The Fibrous Proteins of the Matrix” found that collagen provides structure to your arteries, which are the blood vessels that carry blood from your heart to the rest of your body. Without enough collagen, arteries may become weak and fragile.

Other benefits and tips on using collagen: Make sure it’s natural If you’re taking a supplement every day, look for one that’s totally natural. It must not contain sugar, sweeteners, carbohydrates, GMOs, flavourings, preservatives or fillers and should be Halaal-certified at the source.

The packaging is also reusable and recyclable (aside from the sticker on the jar). However, as it includes bovine ingredients,

it’s not suitable for vegans or vegetarians.

Gut health Boosting the immune system is on everyone’s minds at the moment. One of the main benefits of collagen supplements is that they help to maintain the health and function of the intestines.

This means that the body is able to absorb the necessary nutrients and vitamins from your diet, ensuring that your immune system is strong enough to fight off infections.

Calling all pet-lovers Anyone with an ageing pet, whether cat or dog, will be delighted to know that a daily dose of collagen can do wonders for their stiff joints as well. All you need do is sprinkle a tablespoonful over their food every day. This will also assist with their digestion, stimulate their appetite and promote a healthy skin and coat.

To enhance the absorption of hydrolysed collagen powder, take a daily dose of Vitamin C.

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Wrap up warm this winter Consider your lifestyle and favourite activities when choosing the perfect jacket for the season Viwe Ndongeni-Ntlebi WINTER jackets are a must but buying a jacket that suits your needs is very important.

To figure out how to choose the right one, you first have to figure out what types of activities you plan to use the jacket for.

Someone looking for a casual jacket to keep warm while running errands won’t need the same kind of jacket as someone exploring new trails up a mountain.

To help you choose the right jacket we have given you a breakdown of the different jackets.

DANIEL BOWMAN Unsplash

Versatile Jacket: Some jackets offer the versatility required for those who want one jacket that can fit every occasion.

These jackets will have features that are functional for winter activities but are still stylish enough to hit the town. With most people leaving the house less during winter and the pandemic,

this jacket is essential.

Performance Jacket: Altitude-blog explains that in order to perform well against tricky conditions, a winter jacket should have a waterproof outer shell. The outer shell of a winter jacket is your protection from the elements – having a waterproof or waterrepellent treatment is essential to surviving cold, rainy winters.

While the primary reason for a jacket is keeping warm, having a jacket that is water repellent may save you visits to the doctor.

Technical Jacket: If you are an avid adventure seeker, then a technical jacket should be your best friend. This kind of jacket usually has multiple functions. Most technical winter jackets will have removable or tuck-in hoods, or a helmetcompatible hood designed to keep

you warm when participating in winter sports. They will also have multiple storage with zippers to stash gear you may need in your adventure, and depending on the jacket, the hood will have insulation to maintain warmth.

Fleece Jackets: Fleece is a soft, insulating man-made fabric and provides good warmth while offering breathability. Fleece is relatively lightweight compared to wool and capable of drying quickly: this is a benefit if you are hiking a long trail that will require you to carry heavy gear. Fleece jackets can be used as an outer layer if the temperature is not too cold and if it is not too windy. Fleece is also a perfect mid-layer to wear as it helps to retain your body heat, especially if your water repellent jacket is too thin and does not have extra puff.

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SHOW HOW YOU CAN GLOW Adjust your skincare routine to match the season Thobile Mazibuko

WINTER is not friendly to the skin. It tends to leave it dry and flaky, which is why when seasons change, one must adjust their skincare routine.

It’s not necessary to change the entire routine. A few tweaks here and there will help you maintain your glow.

All you have to do is use products that cater to your skin’s needs. Your skin needs the same thing throughout the seasons – ingredients like hyaluronic acid to boost the water content in your skin cells significantly and high-quality moisturising ingredients such as rosehip oil that prevent that hydration from evaporating through your skin.

Skin experts at Claire Hill say that layering is vital. What this essentially means is that you have to apply your products in a particular order.

For example, after washing your face, apply a toner, followed by a

serum and then a moisturiser.

The moisturiser locks in the benefits of the serum and prevents the dry winter air from sucking the much-needed hydration straight back out of your skin. Don’t forget the sunscreen, too.

You can still use the same products you were using in the summer, like cleansers.

It is also best to use a pad soaked in micellar water – it will gently remove the daily grime without stripping the skin of its natural oils. You’ll also be able to give the skin a good boost of soothing, repairing antioxidants.

Invest in an eye gel because the skin around the eyes is thinner than on the rest of your face, making it prone to dryness.

To prevent dry skin, drink plenty of water and nourish your skin with the same gentle but effective products year-round.

4 FOODS TO HELP YOU COMBAT DRY SKIN LUTHO PASIYA

CRACKED lips, crusty elbows, and dry skin that seemingly won’t stay moisturised no matter how much lotion you apply – it’s that time of the year when our skin requires love and care, as the cold, harsh winter air deprives the skin of moisture.

Here are some food types to use as part of your diet to help your skin lock in its natural moisture.

1

Coconut We usually hear about the benefits of applying coconut topically through coconut oil, but eating the fruit can be equally beneficial.

Dietitian and founder of B Nutritious, Brooke Alpert, says that the healthy fats and antibacterial nutritional make-up of the coconut

keep acne flare-ups away and help keep your skin moisturised, which is key for looking healthier and younger.

2

Carrots Alpert reveals that carrots are loaded with vitamin C, which is a precursor to collagen production.

“Also, the vitamin A found in carrots attacks free radicals and can help prevent wrinkles and uneven skin tone.”

Vitamin A stimulates fibroblasts, the cells responsible for developing the tissue that keeps skin firm and healthy,” says Alpert.

3

Yoghurt If you have particularly sensitive skin year-round, one of the best options you can seek out is this

gut-healthy option, which health experts say you can both eat and use topically.

As a moisturiser, the probiotic properties of yoghurt help to shed dead skin cells and hydrate new ones.

Just make sure you are reaching for plain, whole-milk yoghurt instead of the sugary flavoured stuff.

4

Salmon Salmon, which is high in omega-3 fatty acids, should be part of your diet if you are looking for healthier, more hydrated

skin.

A robust diet similar to that of the Mediterranean Diet, which relies heavily on fish like salmon, helps your body keep up healthy skin production.

FEEL A LITTLE CREAKY? TIPS ON HOW TO MANAGE ARTHRITIS PAIN THIS WINTER

DURING winter, many people start complaining about arthritis.

While cold weather does not cause arthritis, it can amplify aches and pains causing a disruption in everyday life.

Arthritis is reported to be the number one cause of disability in many countries.

According to the Centre of Orthopedic and Surgical Care and Research, there are two different types of arthritis known as inflammatory and noninflammatory, and cold weather can have an effect on both types.

If joint pain becomes increasingly hard to deal with during the winter here are ways to help alleviate the discomfort.

EAT A HEALTHY DIET

Eating a balanced diet can help you keep off the extra

VIWE NDONGENI-NTLEBI

kilograms that can put more stress on your joints. Consider adding foods which can help fight inflammation that can cause joint pain, such as omega-3-rich fish (salmon, tuna, and mackerel), soybeans, green tea, and walnuts, recommends The Pain Center.

Watch your vitamin D: you naturally get less of the “unshine vitamin” in the winter, and being deficient might make joints hurt.

GET ACTIVE

Exercise is considered the single most effective non-drug treatment for reducing joint pain and improving movement in patients with osteoarthritis. The Centre of Orthopedic and Surgical Care and Research says exercise is a key

strategy to relieve pain, improve energy and strengthen muscles, which helps to better support our joints. Winter can pose various obstacles to getting outside for exercise.

Indoor exercise options can include yoga, indoor cycling, aerobics, free-weights, and walking or running on a treadmill.

USE WARM WATER

If activity isn’t doing a great job of helping your blood circulate quickly to your hands, Everyday Health, a health portal, says you should head over to the sink.

Soaking your hands in hot water, doing the dishes, or just running warm water over your hands and rubbing them together will loosen them up and make them more comfortable

6

TIPS FOR HEALTHY EATING THIS WINTER LUTHO PASIYA

EATING healthy during winter can be a challenge.

It’s easy to get our required daily dose of fresh produce in summer when the likes of delicious tomatoes and peaches are in season, but it’s equally important to eat fresh in winter.

The range of seasonal fruit and vegetables declines at this time of year and the weather can make getting out and about less appealing. However, while daylight may be in short supply, there are still ways that you can look after your diet and your heart health.

Cookbook author, Chantal Lascaris shares her tips on how to get through a cold winter’s day.

• When the craving strikes, opt for dishes that are low in calories, high in fibre and protein as they make you feel fuller for longer. Healthy soups warm you up while still giving you all the nutrients you need.

• Watch out for the multitude of coffee options out there. Although they’ll create a wonderful warming sensation in your body, those cappuccinos are laden with hidden fat as full-cream milk creates the best froth, not to mention the extra sugar added.

• It’s very important to keep exercising. If you’re used to exercising outside, the cold weather doesn’t need to put an end to your routine. Use the stairs instead of the lift or start skipping, as it’s easy to do indoors and can burn off calories quickly.

• Even if it’s cold outside, take a brisk walk. The sunshine will provide some much-needed vitamin D which will boost your mood and the cold will stimulate your metabolism.

• When the pasta carb craving strikes, use wholewheat pasta instead, or even better, substitute courgette ribbons for the pasta. There’s nothing better than creamy pasta, but use yoghurt instead of cream.

• There are still a variety of delicious fruits that are in season in winter, so reach for a naartjie, an orange, or some pawpaw when you want something sweet at the end of your meal. Not only will it satisfy your sweet tooth, you’ll be getting some vitamin C too.

The goodness of argan oil

ARGAN oil has traditionally been used to improve the health of skin, hair, and nails.

It contains a number of different beneficial properties and vitamins that form a powerful combination to boost skin health.

Dr Geeta Grewal, cosmetic surgeon, beauty and health wellness expert, explains some prominent uses of the oil for health, skin and hair.

Night Moisturiser Argan oil absorbs quickly and does not leave an oily residue. In the winter months you may need a second drop but remember to use sparingly.

This oil is safe and gentle to use around your eyes.

Vitamin A and Vitamin E present in the oil can help to reduce fine wrinkles and keep this delicate area moisturized.

Skin Toner For an all-over glow, add 3-4 drops of your favourite toner, make your own chemical-free, natural toner at home.

uncomfortable and unsightly.

Argan oil is an effective treatment to soothe the skin after shaving, for men after shaving their beards and for women after shaving their legs Leave-In Conditioner Argan oil is not only beneficial to skin – it’s also great for hair. This non-greasy oil makes for the perfect leave-in conditioner that makes your hair easier to style while repairing pesky split ends.

Argan oil helps to tame frizz and fly-always and protect against the heat of hair dryers, curlers and flat irons, all while promoting body and a healthy shine.

Overnight Deep Conditioning Treatment If you have dry, brittle hair, once a week do an overnight conditioning treatment with argan oil.

If you have dandruff or dry scalp, do an overnight treatment twice per week until the dandruff is gone.

Continue with weekly treatments or as needed.

Lip Conditioner It makes for a wonderful lip treatment or lip balm substitute.

This will not only relieve any cracked lips, but also keep your lips soft, smooth and conditioned.

Keep argan oil handy during the winter to prevent chapped lips.

Acne Remedy Tea tree oil complements the argon oil benefits beautifully with its rich anti-oxidant content and its inherent antibacterial, antiviral and antifungal properties. Together, they help fight acne while reducing the inflammation and scarring.

Stretch Mark Remedy The vitamin A and vitamin E will help to rejuvenate the skin while moisturising.

If you already have stretch marks, start by massaging argan oil and brown sugar into the affected areas before your next bath.

Rinse well and apply the oil to the affected areas prior to dressing.

Razor Bumps and Burn Treatment Razor bumps and razor burn are

Liquid gold

Exfoliant To experience the argon oil benefits while exfoliating, pay special attention to acne-prone areas and areas that are dry.

Regular exfoliation helps to remove dead skin cells and reduce the appearance of fine lines and wrinkles, while giving you a younger, fresher complexion.

Use this exfoliator for more than just your face. If you have dry elbows or heels, mix up a bit more to massage the dry and dead skin away.

Nail & Cuticle Treatment Argan oil’s non-greasy moisture is an ideal treatment for cuticles and nails.

The oil will not only help to condition your nails, but it will also help keep your cuticles moisturised so you don’t develop hangnails.

Foot Treatment If you have dry, cracking skin on your feet or heels, rub two drops into your feet, paying special attention to the problem areas.

Depending on how dry your skin is, you may need to apply a couple of more drops to fully moisturise the area.

Treating hair loss Argan oil helps prevent hair loss by ensuring that you don’t lose more follicles than you’re able to grow – when that happens, hair loss becomes noticeable.

Multiple studies on the oils’ effect on hair re-growth has found it stimulates the scalp due to its rich nutrient content to produce more hair. | IANS

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