IOL - Health - October 2022

Connie Ferguson’s fitness frame of mind

“Be content with sunshine and you will never have a need of darkness.”

— Anthony T. Hincks

•

STORY: Connie Ferguson’s fab at 52

• Eat your way

Editors’ notes

’M NOT a fan of the popular phrase, “summer bodies are made in winter”. Personally, I believe a health body and mind is something we should consistently be working on.

• Put your best foot

• Dash diet

• Get the workout

• Get

kids

Yes, I know it’s hard to strike a balance, especially now that we’re shaking off the cobwebs of winter and going into spring. But if you’ve adopted a lifestyle that incorporates physical and mental wellbeing, rushing to get your body bikini-ready shouldn’t be causing you endless anxiety.

And that’s the theme of this month’s IOL Health digital magazine. By taking a holistic approach to your fitness routine, you’ll realise it’s not just about a toned physique or ripped abs.

THE word “fitness” can be intimidating to a lot of people at first. In truth, fitness can mean a variety of things to different individuals, catering to one’s optimal physical health and mental wellbeing.

When it comes to your healthy best, look at it as an investment in yourself for the long run, not as something seasonal.

It may sound like a cliche but best believe, small changes really do amount to monumental changes.

Vasantha Angamuthu vasantha@africannewsagency.com

Debashine Thangevelo debashine.thangevelo@inl.co.za

Marchelle Abrahams marchelle.abrahams@inl.co.za

Vuyile Madwantsi vuyile.madwantsi@inl.co.za

Juanita Minshull juanita.minshull@inl.co.za

Renata Ford renata.ford@inl.co.za

Keshni Odayan keshni.odayan@inl.co.za

Charl Reineke charl.reineke@inl.co.za

info@anapublishing.com

Cover Picture: Connie_Ferguson/ Instagram

Maybe it’s time to remove those unrealistic goals. So, be kind to yourself and take it easy.

The good news is that the concept of fitness is not confined to a particular age group, weight or class. Everyone can work on improving their health regardless of their age, goals, and lifestyle.

Age is just a number

With an enviable six-pack at 52, actress Connie Ferguson is keeping fit and busting ageing stereotypes

CONNIE Ferguson enjoys an active lifestyle.

Vuyile Madwantsi

WHY are we still so surprised about the concept of ageing? Let’s be real; we’re all vain. I know if we could, some of us would age backwards or at least be ageless.

We want to look beautiful. But with such a limited definition of beauty, we leave out a lot of the real kind. Beauty isn’t a constant – it’s always changing; that’s the beauty of it, right?

Whatever your age, you can enjoy the benefits of physical activity. Being active can be fun, especially if you can socialise at the same time, tag a gym partner and create memorable moments.

Born on June 10, 1970, the South African actress, filmmaker, producer and businesswoman who was raised in Botswana, is proving that age is just a number.

Constance “Connie” Ferguson, is best known for her role as Karabo Moroka in “Generations”.

The actress is a now a successful producer, with shows such as “The Queen”, “The Throne”, “Rockville” and “Igazi” under her belt.

A woman of many talents – and an enviable six-pack at the age of 52 – Ferguson is dispelling the negative stereotypes associated with ageing.

Her active lifestyle and sculptedto-perfection body has had South Africans in a frenzy more than once.

A post about Ferguson effortlessly skipping in a gym, shared on Twitter by @ Leversmanganye, attracted thousands of followers. Captioned “Imama must be fit like sis Connie Ferguson.”

“The Queen” star has posted on Instagram about her healthy lifestyle.

“Jumping rope is a lot of fun for me and definitely activates my ‘happy’ hormones,” she said earlier this year. “I’m constantly learning new things, and it’s also a skill I’m cultivating.”

During a previous IG video, she shared which workout routines she

CONNIE stays fit by skipping, and Boxfit and HIIT workouts.

| @CONNIE_FERGUSON

Instagram

enjoys doing most.

Boxfit

She loves this workout, which enhances your cardiovascular health. In a post, she detailed why she hated it at first.

“I had an ankle op and arthritis in the lower back, hip, knees, and the operated ankle. For a very long time, I hated any type of exercise that involved jumping because somehow I always hurt myself! Flash forward to today! I was so chuffed with myself for making it through @sinalonokele563 bag work section which included quite a few jumps! Awesome class!��! #rentpaidinfull,” she said.

Skipping

This one can be done anywhere

and it’s easy to just pack the rope in your bag when you move locations.

Skipping ropes can strengthen your legs, butt, shoulders, belly and arms. On average, you can burn 200 calories in a 10-minute session each day. It is more effective than brisk walking.

HIIT

High intensity interval training (HIIT) involves short bursts of intense exercise alternated with low-intensity recovery periods. It is perhaps the most timeefficient way to exercise. A full body workout, when combined with moderate-intensity exercise, it can reduce body fat and waist circumference.

EAT YOUR WAY TO YOUNGER LOOKING SKIN

To maintain youthful, glowing skin, experts advise we avoid fatty, sugary, and processed foods

VUYILE MADWANTSI

OUR diets need to contain the three crucial components for a good-skin diet: protein, healthy fats, and good carbohydrates such as fresh fruit and vegetables.

Not only will these nutrients yield beautiful skin, but they also have protective and preventive qualities that slow the ageing process. We are a generation that believes in reviews.

I’m sure you’ve been asked, “what’s your skincare routine?” at some point in your life.

It could be as simple as drinking plenty of water.

Water is essential for flushing toxins from the body and keeping the skin clear and hydrated.

Our skin loses resilience and plumpness as we age. Antioxidants are essential for maintaining youthful, supple, and radiant skin.

Acai, blueberries, and spices like turmeric, cinnamon, and ginger are all high in antioxidants, which help maintain healthy skin. These foods fight free radical damage, which causes fine lines, wrinkles, dullness, and sagging skin.

TO MAINTAIN youthful, glowing skin, experts advise we avoid consuming fatty, sugary, and processed foods.

Healthy fats, especially Omega-3 fatty acids help subdue breakouts. Most well-known foods packed with these nutrients are fish oil, flax seeds, chia seeds and soybean oil and all vegetarian sources of omega-3s.

Fresh fruit and vegetables contain antioxidants that stave off

free radicals.

Wild salmon

This is probably the world’s most heart healthy source of protein. It is rich in long-chain omega-3 essential fatty acids, the best form, which support heart health and maintain youthful, supple, and beautiful skin.

Asparagus

This is one of the richest sources of rutin, a bioflavonoid which strengthens small capillaries in the skin.

Dark leafy greens

These are high in carotenoids, which are antioxidant plant pigments that boost immune response and protect skin cells from UV radiation. Their powerful antioxidant and anti-inflammatory properties lower the risk of heart disease and prevent sunlightinduced inflammation in the skin, which causes wrinkles and skin cancer.

Extra virgin olive oil

This is high in oleic acid, a powerful emollient. The essential fatty acids in olive oil nourish the skin and have anti-inflammatory properties. Polyphenols, which are abundant in olive oil, are extremely effective and multi-faceted antioxidants.

Hydroxytyrosol is the most potent member of the olive oil polyphenol group. This super antioxidant, anti-inflammatory, which is extremely rare and effective in even small concentrations, has been shown to improve general health and appearance.

Lemons

Lemons contain important phytonutrients that help prevent cancer by increasing the activity of detoxification enzymes in the liver, lower blood cholesterol levels, and inhibit cancer in human breast cells, skin, lungs, stomach, mouth, and colon cancer in laboratory animals. They also aid in the maintenance of elastin and the stabilisation of collagen.

SUPPORT heart health and maintain youthful, supple, and beautiful skin.

| JUDITH GIRARD-MARCZAK Unsplash

Summer’s almost here - time to practice good foot hygiene

YOUR feet serve the foundation of your body.

APOSTOLOS

Unsplash

REGARDLESS of age or current health situation, proper foot care will reduce discomfort and produce great benefits.

Your overall health depends on the condition of your feet because they serve as the foundation of your body.

Awareness is the first step in safety. People can be educated about foot health in a variety of methods, believes Dr Anette

Thompson, a specialist podiatrist with SISI Safety Wear.

Maintaining good foot hygiene is another helpful strategy to address the issue of inadequate foot care education.

“Proper thorough washing and drying of feet are the basis of good foot hygiene. In order to properly

maintain the skin barrier and take care of the feet, it is important to keep in mind that lotion shouldn’t be applied in between the toes when moisturising the feet,” says Dr Thompson.

Skin that is dry and flaky is frequently a sign of another condition, such as eczema, and needs medical attention. It’s important to pay attention to any fissures or cracks in the skin barrier

THE chilling winters can be hard on the feet. | ROMAN

ODINTSOV Pexels

Vuyile Madwantsi

IT IS necessary to pay attention to choosing and wearing the correct shoe. | AMANDA VICK Unsplash

on your feet, and if your heels are dry, you should use a heel balm that’s been specially created for foot care.

Hygiene inside and out

People need to be aware that good hygiene applies to their shoes as well and that keeping the interiors of their shoes clean can help avoid bacterial, fungal and viral infections.

To get rid of bacteria and odour it is advised that you wipe out boots on a regular basis with a moist towel and a 10% bleach solution.

Allow your innersoles and boots to dry in direct sunlight to

eliminate fungus and germs.

It is advisable to seek medical assistance before treating ingrown toenails since they may indicate an infection that needs to be treated on the inside.

Sweat happens

For people that sweat excessively, the 72-hour antiperspirant available at most supermarkets can be sprayed on to the soles of their feet before putting on socks. The antiperspirant reduces the size of the sweat glands but does not block them.

Foot health is proactive care We have a tendency to ignore

problems in the hope that they will go away on their own. When it comes to feet, it is vital that any concerning signs or symptoms of ailments be addressed immediately.

Protect your feet, protect your wellbeing

Any compromise in foot health can be extremely detrimental to an individual’s wellbeing.

“No one should feel embarrassed to visit a clinic, as healthcare practitioners have been trained to assist and have likely already seen it all, or will refer you to a foot health professional such as a podiatrist,” says Thompson.

A new cookbook for hypertension sufferers THE DASH DIET

WELLNESS starts with a healthy diet. In fact, eating healthier foods improves many health problems.

This includes high blood pressure (hypertension), where the right foods can lower your blood pressure.

Your doctor may recommend the DASH (Dietary Approaches to Stop Hypertension) diet to lower your blood pressure and your LDL (bad cholesterol).

In a recent interview with dietitian Mbali Mapholi, she said hypertension is a common condition that affects many South Africans.

“Worldwide, hypertension is one of the leading causes of cardiovascular diseases such as heart attack and stroke. Hypertension can also lead to kidney damage and loss of vision if left untreated and uncontrolled.

“Risk factors that may increase your likelihood of developing hypertension can be largely linked to lifestyle choices such as diet, physical activity, smoking, stress, and being overweight or obese.

“Non-lifestyle factors include

family history, progressing age (above 65), and having other co-existing conditions such as diabetes,” said Mapholi.

“To help reduce the burden of hypertension, the most important thing to know is what your measures are,” advised Mapholi.

“Blood pressure is often nicknamed the silent killer in that most people are unaware they have the problem due to there being no warning signs or symptoms.

“So the first thing to do for prevention is to check your blood pressure regularly. Thereafter ensuring you are following a

WELLNESS starts with a healthy diet. In fact, eating healthier foods improves many health problems. | ELLA OLSSON Pexels

Vuyile Madwantsi

lifestyle that supports healthy blood pressure or managing high blood pressure.

“Diet will have a big role to play in how effectively you can manage your blood pressure. There are a few key points to apply to your diet to ensure the best outcomes.

“The DASH diet is a group of recommendations and is recommended as one of the best approaches to help prevent, manage, and treat hypertension,” added Mapholi.

What does the DASH diet focus on?

• Fruits – 4-5 servings daily

• Vegetables – 4-5 servings daily

• Whole grains – 6-8 servings daily

• Lean meats – 6 or fewer servings daily

• Low-fat dairy – 2-3 servings daily

• Nuts and seeds – 4-5 servings weekly

• Fats and oils – 2-3 servings daily

• Sweets or added sugars – 5 or fewer servings weekly

The intake of these fruits, vegetables, whole grains, and lean meats should be encouraged,

instead of red meat, saturated fats, salt, and added sugars.

With this in mind, if you are on the DASH diet or you are keen on trying it out, there is a new healthy cookbook that has been launched this Heart Awareness Month by South Africa's leading cardiovascular medicines provider,

Pharma Dynamics and the Heart and Stroke Foundation SA (HSFSA) to help South Africans control their blood pressure by following the diet.

A spokesperson for Pharma Dynamics, Nicole Jennings said while family history plays a role, hypertension is often due to an unhealthy diet, which prompted the development of the DASH cookbook – the fifth instalment in the Cooking from the Heart cookbook series.

Chief Executive Officer of the Heart and Stroke Foundation SA, Pamela Naidoo said hypertension is most often associated with unhealthy lifestyle choices, which they are trying to curb by encouraging people to follow the DASH diet. The cookbook is free of charge and contains 10 tasty, no-fuss recipes with advice on how to structure meals based on DASH guidelines.

The Cooking from the Heart DASH cookbook can be downloaded from cookingfromtheheart.co.za.

THE intake of these fruits, vegetables, whole grains, and lean meats is emphasised and encouraged over red meat, saturated fats, salt, and added sugars. | TRANG DOAN Pexels

TYLER NIX

IT IS hardly news that exercise is great for your overall health and mental wellbeing.

Another motivation to get moving: regular exercise is one of the keys to healthy glowing skin.

If the benefits of regular exercise for your summer body aren’t enough to motivate you to wake up early, have you ever considered that working out is one of the best things you can do to maintain beautiful, healthy skin.

Whether you’re going for

JULIA REKAMIE Unsplash

VUYILE MADWANTSI

STRESS can also be reduced through exercise. Acne and eczema are two conditions that can become improve when stress is lessened.

| BRUCE MARS Unsplash

a hike or lifting weights at the gym, exercise will give you the confidence that comes with a no-filter complexion.

Furthermore, now that the warmer weather has arrived, it is difficult to justify those ‘oh I don’t feel like it’ excuses, says skincare brand Foreo’s Daria Jelavic.Healthy skin starts with a good workout. Here’s why.

The hormonal changes brought on by stress are one of the many variables that contribute to skin outbreaks.

But working up a sweat causes endorphins to be released, which in turn lowers stress levels and keeps you feeling and looking beautiful.

A clear complexion is achievable

when accompanied by sufficient sleep, appropriate hydration, and a good skin diet.

Post-workout glow

When you’re drenched in sweat and your face is tomato red, it can be difficult to picture yourself glowing after working out.

However, increasing your heart rate causes more oxygen-rich blood to reach the skin’s surface, giving you skin that is healthy looking and radiant.

Give acne the boot

Exercise also aids pore cleaning.

Contrary to popular belief, sweat is beneficial for acne. It provides your skin with an opportunity to get rid of the debris, oils and toxins that block pores and cause acne.

To prevent destroying all the good you’ve just done, remember to properly cleanse your skin before and after a workout.

It’s better to exercise with clean skin to stop any dirt or oil from the surface from penetrating deeper into your pores and causing damage. This may be handled with a straightforward face wipe, and it’s simple to have a pack in your exercise bag. It’s what you do to your skin after your training session that matters most, so don’t forget to pack your cleanser, toner and moisturiser if you plan to shower at the gym.

Exercise can also reduce stress, and acne and eczema are two skin conditions that may improve as stress levels decrease.

Five ways to get your child moving

When you’re choosing a physical activity for babies, toddlers and preschoolers, focus on the fun

Lutho Pasiya

LET the kids take turns being the leader directing others to match their every move.

KSENIA CHERNAYA Pexels

PLAYING outside is simple but chasing one another around is one of the best exercises kids can do, perfect for kids with endless energy.

| CALEB OQUENDO Pexels

CHILDREN and teens need physical activity to grow up strong and healthy.

When you’re choosing a physical activity for babies, toddlers and preschoolers, focus on activities that are fun.

If children enjoy what they’re doing, they’re more likely to want to keep doing it. And physical activities that children enjoy will increase their confidence and ability to move well.

How do you get your kids to be active?

Anne-Marie de Beer, the nutrition, health and wellness manager of Nestlé East and Southern Africa, outlines some fun exercises and activities to promote movement and physical activity. De Beer says the activities can be strung together for longer playtime and some healthy competition

between the kids and caregivers.

Follow the leader

An old-time favourite that never gets old: let the kids take turns being the leader directing others to match their every move. Encourage them to get active by skipping, crawling, and using their imagination.

Skipping

Skipping is a wonderful way to increase your heart rate and strengthen your whole body. It is also a fantastic way to boost your little one’s brain power.

Dance party

Turn up the radio and get moving and grooving. For extra fun, use some fun lighting, like lava lamps. Kids can compete for the best dance move or catch the one who doesn’t stop when the music stops. Kids can also enjoy musical chairs to get them to run

around and dance all in one activity.

Playing outside

Playing outside is simple but chasing one another around is one of the best exercises kids can do, perfect for kids with endless energy. Playing outside also has additional benefits as they can test their physical limits, express themselves and build their selfconfidence while building strong bones and strengthening their muscles.

Clean up race

What could be better than fun exercises for kids that benefit their bodies and your house? Pick a room or assign the whole house and see which kid can clean up the most. The best part is that this can be a daily game to make sure the little ones clean up after themselves.