Spring - a reawakening HEALTH SEPTEMBER2022 IOL
experience,“Explore,thenpushbeyond.” — Aaron Lauritsen
notes Marchelle • Eat your way to a summer body • All about jaw-wiring • Yanga fitnessNgcayisa’sjourney • Benefits of cacao • Time to bounce • Gut health • Fitness goals with the CONTENTSBrinks Vuyile IOL CONTACT US PUBLISHER Vasantha vasantha@africannewsagency.comAngamuthu ACTING EXECUTIVE LIFESTYLE EDITOR Debashine debashine.thangevelo@inl.co.zaThangevelo EDITORS Marchelle marchelle.abrahams@inl.co.zaAbrahamsVuyileMadwantsivuyile.madwantsi@inl.co.za DESIGN Juanita juanita.minshull@inl.co.zaMinshull PRODUCTION EDITOR Renata renata.ford@inl.co.zaFord BUSINESS DEVELOPMENT Keshni keshni.odayan@inl.co.zaOdayan SALES Charl charl.reineke@inl.co.zaReineke ENQUIRIES info@anapublishing.com Cover Picture: Wesley Tingey/ Unsplash THE LAZY ARTIST Pexels
Although we frequently talk about spring in line with cleaning our homes, this is also the time of year when we reset our diets and do a mental check.
The colours return to the trees; flowers start blooming.It’satime to take mental stock of your life, like being grateful for the little things despite us shaking off the last vestiges of the pandemic.We’rehoping our latest edition of the IOL Health free digital magazine is reflective of this.
With that being said, Happy Spring Day in advance!
In keeping with our theme of spring and rebirth, we’ve gone in search of inspiring stories to encourage a new you.
AS A spring baby, my bias against other seasons is warranted. I adore the fresh air and the thrill of better weather and new beginnings spring brings.
I LOVE this time of year.
Editors’
After all, it was the great Oscar Wilde that famously said about spring: “A flower blossoms for its own joy.”
From fitness entrepreneur Yanga Ngcayisa’s body transformation journey, to looking after your gut health, this month’s magazine is jam-packed with sound advice from experts.the
The pandemic might be over, but we are still recovering from the trauma.
As part of the spring and rebirth theme of IOL’s Health digi mag, we hope this is an opportunity to try and cultivate peace of mind and appreciate once more being free to do the things that coronavirus took away from us.
After
Lutho Pasiya
to incorporate seasonal veg in your meals. | ADALIA BOTHA Unsplash
How to eat your way to a summer body
months of hiding under protective warmth of bulky clothes, it’s time to focus on healthy eating
TRY
EXERCISING is also an figure.influenceultimatelybuttrycomponentimportantasyoutogetinshape,whatyoueatwillhavemoreoveryour| HOUCINE
Exercising is also an important component as you try to get in shape, but what you eat will ultimately have more influence over your figure.
You can never have too many veggies and this season brings a full variety that is healthy and delicious.Tryincorporating some of the season’s freshest vegetables into your meals, such as carrots, red cabbage, kale, radishes, or parsley.
Don’t forget! The most obvious foods are chicken, turkey, and salmon, but you can also get your protein fix from eggs, Greek yoghurt, nuts and seeds, and protein powders.
Here are some tips to help you obtain that beach body by the time summer rolls around.
Take the time to search for some recipes which tickle your taste buds – they do not need to be difficult and you do not need to be a MasterChef.
AFTER months of hiding from the winter’s cold under the protective warmth of bulky clothes, it’s time to start concentrating on eating healthy with the goal of getting that great summer body.
Variety will help you enjoy your meals more. If you are short on time, precut frozen vegetables are a great go-to which is also friendly on the wallet.
Enjoy seasonal vegetables
Here are some healthy alternatives to junk foods.
Diet isn’t everything though.
Variety and enjoyment
Say no to takeaways
Eat a protein-filled meal or snack within 30 minutes of finishing your workout.
Aside from the obvious reasons to avoid these food options, you are also more likely to eat more if you dine out as opposed to eating delicious food at home. This will save you time and money.
NCIB Unsplash
FASTING has been promoted as a means to remove accumulated toxins through activating enzymes in the liver (detoxifying). | JENNIFER BURK Unsplash
WEIGHT gain/loss is a contentious issue that includes eating disorders and/or body positivity.
Retha Harmse, a registered dietitian and spokesperson for the Academic Doctors Association of South Africa (Adasa), says fasting (consuming no food or fluid other
Vuyile Madwantsi
on socials and is known in the medical community as maxillomandibular fixation.
than water) and juice-only fasting are being broadly advocated as health-promoting measures for two reasons:Fasting is promoted as a way to remove toxins. Furthermore, animal studies have shown that fasting enhances the concentration of liver enzymes that metabolise toxins and drugs.
Slimming wires, the latest trend on social media, sound like torture so why are so many people using it to lose weight?
Slimming wires or jaw wiring is the latest trend circulating
While it is beneficial to tread lightly when discussing such topics, it is also critical we discuss the weight gain/loss hacks that occasionally leave us with our jaws wired shut (pun intended).
Based on this fact, fasting has
THE RISKS OF JAW WIRING
This procedure connects your lower and upper jaw bones and dietitians call it fasting.
to 50%.These headaches do not result from dehydration, are unrelated to caffeine or nicotine withdrawal, and disappear 72 hours after food intake resumes.
breakfast for 14 days was proven to increase LDL cholesterol and cause insulin resistance in nonoverweight women.
After 16 hours of fasting, the likelihood of getting a headache increases to 4%, and after one day of fasting, the likelihood increases
Benefits and risks of fasting
Research has found that fasting on alternate days for eight weeks reduces the risk factors for coronary heart disease in obese patients.
But alternate studies found that within 24 to 72 hours of beginning the fast, there was an increase in insulin resistance. Skipping
The study showed that people who fasted for 44 days, experienced serious consequences thereafter, such as refeeding syndrome (with considerable hypophosphatemia and haemodilution) and neurological symptoms that included difficulties breathing, speaking and swallowing, and required ventilator support.
In fact, fasting may be harmful to health because it increases insulin resistance while lowering vital liver detoxifying enzyme activities, body nutrition, muscle mass, and one's capacity for work and exercise.
Fasting for 24 hours reduced mononuclear cell mitochondrial activity, a crucial component of immunological function, in men aged 18 to 35 years.
been widely promoted as a means to remove accumulated toxins through activating enzymes in the liverFasting(detoxifying).isalsopromoted as a way to improve cardiovascular health. This is based on the finding that alternate-day fasting for eight weeks in obese people improves and lowers coronary heart disease risk indicators, such as low-density lipoprotein (LDL) cholesterol and Triglycerides.Despitethe promotion of fasting to remove accumulated toxins through liver enzyme activation, liver enzyme activation is much more complex than first assumed.
Studies have illustrated various other concerns about fasting.
CONSULT your dietician about a weight gain/ loss regimen created to fit your body profile. | FREEPIK
One study found that muscle mass loss started to be noticeable within 24 hours and carried on as the fast continued for another 72 hours. Additionally, the fast caused a steady decline in physical work capacity.“Fasting shows quick weight loss but is not sustainable. It leads to muscle breakdown and slows your metabolic rate, interferes with your liver enzymes,” it said.
The research on the health effects of fasting does not support the claim that eating is not a health-promoting activity.
Lutho Pasiya
GQEBERHA-born Yanga Ngcayisa recently surprised everyone with his drastic physical transformation. | SUPPLIED entrepreneur on his body transformation
My fitness journey Fitness
Yanga Ngcayisa
GQEBERHA-born Yanga Ngcayisa recently surprised everyone with his drastic physical transformation.
I decided to make a change because I was not happy with where I was and what I saw in the mirror.Ifigured the only way I would do better was to be better, so I decided to reinvest in myself and that is how my journey started.
Q: What goals have you achieved since you started?
It has become a bit more challenging with a lot more things demanding my attention but the way I manage is to have exercise as a staple in my routine and to stick to the routine.
Q: Has your approach to fitness and health changed as you’ve gotten older? And do you do things differently now, compared to when you first started out?
A: I am proud to be featured in internationally recognised publications such as Men’s Health and GQ South Africa, along with having the opportunity to share my story on many other well-known
I have also achieved so many personal goals and it genuinely feels like the harder I work, the luckier I get.
I lived in a self-catered student residence so I could prepare my own meals which laid the foundation for my transformation.
A: It most definitely has as it is a lot more of a mindful approach as opposed to the ego-driven approach in the beginning.
That is still the goal through the YNOT brand now which encourages people to live limitlessly.
A: I was always a “big guy” but the sports I played kept me active, so I never really had any health or weightAfterissues.calling it quits in rugby, I had an identity crisis, and more free time, and found comfort in excessive alcohol and food which led to rapid weight gain.
Q: What is your favourite form of exercise and why?
I have more goals that I am working towards, but the main goal is linked to people. In my Instagram video link which I shared when I started my journey, I said that my goal was to inspire people to become better versions of themselves and to be the best that they can be.
Q: Why did you decide to make a change to your health?
Q: How did you manage to integrate this healthy lifestyle into your life?
An example is instead of trying to lift the heaviest weights, it is more about the time under tension that I am exposing my muscles to, and instead of seeing the gym as an “escape”, it has become a place to be more present and to get the important mind and muscle connection as well. It is a lot more mental than physical these days.
The 24-year-old fitness entrepreneur, product innovator, and the founder of The YNOT Workout revealed he lost 34kg in six months, and has been making waves in the fitness industry since.
local publications, television and radioOtherstations.boxes ticked include
creating the YNOT Workout Deck and our first collaboration coming soon with media powerhouse and entrepreneur Pabi Moloi.
A: I enjoy HIIT (High-Intensity Interval Training) workouts which
THE 24-year-old fitness entrepreneur has been making waves in the fitness industry.
| SUPPLIED
A: At the start, I had plenty of time on my hands, so it was easy to incorporate daily exercise and healthier meals into my life.
Besides growing the YNOT brand, Ngcayisa also serves as an operations manager for Creed Living which he says has skyrocketed his growth as he is surrounded by supportive leaders andIOLcolleagues.Lifestyle sat down with Ngcayisa to find out more about his transformation journey.
A: I did it by first observing my habits and I was surprised by how much I was eating simply because I was either bored or just because I saw the food in front of me – this was the first problem to solve.
Q: How did you manage to alter your eating habits?
simply draw a card, the number on the card represents how many repetitions you do, and the illustration is the exercise that must be Theperformed.goalis to complete the workout deck and then further improve the time it takes you to complete the deck. In addition to this, there are a further few ways that the cards can be utilised in the form of card games.
Do one more rep each time, start with a 1km run, start with one less teaspoon of sugar and then build from there. It is also less overwhelming to start small and stay away from ever comparing yourself to anyone else because your journey is yours alone.
I then started decreasing my portions and later cutting out starchy carbohydrates and sugar. I have since reverted to incorporating everything in moderation as cutting out things completely can be sometimes unsustainable.
@YANGA_NGCAYISA Instagram
Workout variation is an integral part of keeping workouts engaging and staying consistent.
Q: Tell us about The YNOT Workout Deck.
A: Collagen and protein smoothies – add fruit, a superfood such as chia seeds, dairy or plant-based milk, Creed Living Collagen or Whey Protein and you have just made the nutrition gods happy! I love these because they are quick and easy to make, they are an on-the-go meal and full of nutrients.
Without variation, training quickly becomes monotonous and less effective as you plateau. You
incorporate main lifts such as squats, deadlifts, bench presses, shoulder presses, and pull-ups with cardio in between.
For more info visit www. ynotofficial.co.za.
Q: What is your favourite healthy food to eat and why?
I get the most out of these workouts as there is both the benefit of resistance training and cardiovascular training.
A: I think I would say start small because it is the accumulation of the little bits of hustle that gives you the confidence to keep going.
YANGA Ngcayisa lost 34kg in six months. |
Q: What is your best piece of advice for those just starting to exercise?
As you go, you learn what your body is like and what works for you, and your lifestyle which I think is the key – adjust your eating habits to a long-term healthier lifestyle rather than a ‘quick fix.’
A: The YNOT Workout Deck is where fun meets fitness! It is a pack of cards that boast 52 exercise cards with various effective and challenging exercises to target the main muscle groups.
Organic cacao an excellent source of antioxidants and other nutrients that can significantly improve your health over time if consumed as part of a healthy diet
3. It’s high in fibre
ORGANIC cacao is a worthy addition to the list of superfoods. | CGDSRO Pixabay
revolutionise your health.
ORGANIC cacao is a worthy addition to the list of superfoods.
LOCO FOR CACAO
2. It’s an anti-inflammatory Cacao has potent antiinflammatory properties because of its high flavonoid content. Organic cocoa can aid in reducing inflammation, which is a factor in many chronic illnesses such
Vuyile Madwantsi
Kirsten Gerrard, a doctor and dietitian who consults for wellness brand Tony Ferguson, tells us about five ways organic cacao can
Due to its high antioxidant content, it can renew the skin and repair age-related cell damage. Antioxidants prevent the growth of free radicals, aiding your body’s defences against cancer.
Did you know that in comparison to blueberries, raw cacao has 40 times more antioxidants per 100g?
The prevalence of these and other chronic diseases are also found to be lower in populations that regularly consume organic cocoa, according to studies.
Regular consumption of cacao can aid in lowering cholesterol levels thanks to its fibre content. In addition to all the other benefits, fibre generally provides for gut
1. It’s an antioxidant
as hypertension (high blood propertiespressure).Theanti-inflammatoryoforganiccacao have also been demonstrated to enhance insulin resistance, aiding in the maintenance of normal blood sugar levels, and prevent diabetes.
It’s an excellent source of antioxidants and other nutrients that can significantly improve your health over time if consumed as part of a healthy diet.
While raw cacao, such as powder or nibs, is produced organically without the use of chemicals, cacao used in most other chocolate products undergoes significant processing, which removes many of its beneficial health properties.
health.This can lessen the chance of heart attack, stroke, kidney failure and other significant health issues.
in serotonin, tryptophan, tyrosine, and phenylethylamine, all of which are linked to feelings of happiness and well-being.
Incorporating organic cacao into your diet regularly is a terrific method to improve your health overall. You’ll benefit from it most when you combine it with a healthy diet, regular exercise, enough sleep, and stress management techniques.
Organic cacao has a variety of mental health benefits, including mood elevation and stress reduction, but some research suggests it may also aid in memory andAccordingconcentration.toa2020 scientific study, the flavonoids found in cacao have a positive impact on brain function and can promote higher cognitive performance when used regularly. It’s also high
ORGANIC cacao is high in iron, magnesium and potassium. | REUTERS
4. It has mental health benefits
foods, even 25g of cacao per day can increase your iron intake.
You can add organic cacao powders or nibs to your meal, either by blending them into a smoothie or by sprinkling them on your cereal in the morning. As an alternative, you can create your own using recipes, such as peanut butter and cacao balls.
5. It has a high iron content
Organic cacao is known for its high iron, magnesium and potassium content. The iron content of cacao is particularly impressive: it provides a four times more concentrated iron source than meatHowever,products.itis far easier to consume 100g or even 300g of meat per day than it is to consume even 100g of organic cacao per day. The good news is that as a supplement to other iron-rich
in your legs, increase your endurance, and strengthen your bones. This type of exercise is gaining popularity because it is easy on the joints while still working the cardiovascular“Reboundingsystem.notonly brings the fun back into fitness, it’s one of the best, low-impact exercises you can do for super-quick results”.
THE foundation of wellness is good physical and mental health.
Trying to get fit? Get out of your seat and JUMP AROUND Vuyile Madwantsi
It helps to combat cellulite. It's been proven to boost the immune system and aid in lymph drainage and detoxification.
It helps to build a stronger pelvic floor and reduce the risk of prolapse.Itpromotes relaxation and helps to relieve symptoms of insomnia.
Making a decision to embark on a wellness journey doesn’t have to be boring. We can learn from children how carefree and absorbent they are. Have you ever thought that jumping on a trampoline is just a fun activity for kids? Think again.
Rebounding benefits:
Although Raleigh’s always used rebounding as part of her workout routine, it was only after having her daughter that she discovered what a miracle exercise truly is. Rebounding is an aerobic exercise that involves jumping on a mini-trampoline. Jumps can be quick or slow, depending on your level of Rebounding,comfortability.among other things, can help work the muscles
“I don’t believe in quick fixes or shortcuts, but I do believe in hard work and dedication and it’s my life’s mission to help people realise their full potential and thrive.”
Rebounding on a mini-trampoline is one of the quickest ways to rebuild muscle mass and improve overall strength and fitness levels. This is because the body works twice as hard to defy gravity when bouncing on a mini trampoline, and this has an impact on every cell, muscle and organ in the body.
REBOUNDING can help work the muscles in your legs, increase your endurance, and strengthen your bones.
(high-intensity interval training) workouts to yoga, Pilates and more traditional sports such as running, swimming and cycling, she discovered that each one has its pros and However,cons.she says nothing can compare or come close to the endless benefits of rebounding.
Lisa Raleigh, a certified personal trainer, nutrition coach, says she believes in demonstrating how easy it can be to live a balanced, healthy life that's sustainable.
Nasa scientists have discovered that jumping regularly on a mini trampoline (for just 10 minutes at a time), requires more effort than jogging but with no negative impact on the recommendedReboundingjoints.isalsosinceit stimulates the brain and promotes the growth of vision. By teaching kids how their various body parts move, where they are in space, and which direction they are going in, trampolines also help kids develop good body awareness, which helps them feel more confident.
Raleigh says that as a self proclaimed fitness junkie, she’s tried almost every form of exercise. From Crossfit-style, HIIT
the brain is also affected.” This is why people with an unhealthy gut experience symptoms such as brain fog, headaches, poor concentration, fatigue and trouble sleeping.
OUR gut contains 70–80% of our immune cells.
How gut health works
The most common factors that contribute to poor gut health are stress, poor nutrition and long-term use of antibiotics and antacids. That said, everyone can have a healthy gut. The experts agree that lifestyle changes can make a significant difference.
An unhealthy gut can cause health issues such as chronic fatigue, chronic illnesses and inflammation
Vuyile Madwantsi
“An unhealthy gut can cause health issues such as chronic fatigue, chronic illnesses and inflammation,” said Willco Janse van Vuuren, managing director for Releaf Pharmaceuticals.
“A healthy gut talks to the brain through nerves and hormones, so when it isn’t working as it should,
What can affect gut health
Find the perfect balance
PROBIOTICS are found in biolive yogurts. | PEXELS
This emphasises how closely linked gut health and the immune system are, and how out of balance the body is when fighting infection.Whileyou can boost a weakened immune system, gut health experts say the key to a healthy gut and overall health is to maintain a good balance of bacteria.
The gut microbiome is the
foundation of health, where the body gets rid of waste and toxins. However, if the gut is unhealthy, the body will struggle and toxins will build up, which can have harmful and long-term effects.
Eat lots of fruit and vegetables
Certain foods and a healthy lifestyle can improve gut health. Science, and dieticians, recommend the following.
Eat prebiotic foods
However, it is always important to talk to your doctor before adding a probiotic supplement to your diet.
the microbiome.
Leafy greens and fresh fruits are the best sources of nutrients for a healthy microbiome. Good nutrition is the easiest way to influence the gut microbiome.
Many foods naturally contain prebiotics, which promotes the growth of good bacteria in the gut. Prebiotic foods can include onion, ginger and garlic. Popular South African flavours like black pepper, cinnamon, oregano, rosemary and turmeric can also positively impact
and supplements, and they improve health by supporting the metabolism.Somestudies also show that probiotics can restore the gut microbiome to a healthy state. Find probiotics in fermented foods like kimchi, yoghurt and sauerkraut. Alternatively, you can use a quality and scientifically proven probiotic supplement.“Somepeople cannot tolerate fermented foods and should use probiotics to get the vitamins and minerals their bodies need.”
WHILE you can boost a weakened immune system, gut health experts say the key to a healthy gut and overall health is to maintain a good balance of bacteria. | PEXELS
Keeping your gut happy and healthy
Increase probiotics
There are specially formulated probiotic supplements designed for adults and children to improve their gut health and its functioning.
When selecting a probiotic to support your gut health, experts recommend a brand known to have high-quality ingredients and that has been through rigorous testing. This way, you will get the health benefits you are looking for.
Add high-fibre foods, such as raspberries, artichokes, green peas, broccoli, bananas and apples. Studies also show that the body can prevent the growth of diseasecausing bacteria when you eat a diet rich in fruit and vegetables.
Stay hydrated Water has several health benefits – it supports skin health and helps with brain function. Your water intake influences your gut microbiome. When you drink enough water, the gut will absorb important nutrients like electrolytes and vitamins, helping to keep a healthy gut.
De-stress
Stress can negatively impact gut health, and while it is impossible to live a life without stress, a little bit of it is necessary, though having techniques to manage it better so that it does not affect your overall health is Manageimportant.stressby practising mindfulness, eating healthy, getting enough sleep and doing light exercise. Getting outside for a walk for just 30 minutes will do wonders for your body and help you to de-stress.
Probiotics are beneficial bacteria found in certain foods
@CLINTONTHEBRINK Instagram
.
He is best known for his role at Valentino “Tino” Martens in Scandal!, a TV series, for which he received SAFTA nominations for Best Actor and Best Supporting Actor in a TV Soap.
Clint and Steffi Brink served some physical couple goals on Instagram, with body-positive posts blended with marriage advice
Venecia Valentine
He also dabbles as a musician, music producer and writer.
THE BRINKS BRING IT ON
Clint Brink and Steffi van WykBrink are fitness enthusiasts and regularly work out together as they share a passion for their bodybuilding hobby.
We say take the portions you need from this and use them.
Clint, 41, who is originally from Paarl, plays Dr Steve Abrahams in Binnelanders
THE Brinks served some physical couple goals on Instagram recently, with their body positive posts blended with marriage advice.
Aside from their fit-fam life, the couple also share a love for dogs and have two pit bulls.
He captioned it: “Respect each other. Build & lift each other up. Be the catalyst that sets the other free. Marriage is what you make it.”Steffi, 30, a former beauty queen from Namibia and Miss Namibia 2015, is no stranger to physical challenges.Afterparticipating in Survivor South Africa, she ended up at a training camp with the Blitzbokkies – the SA women’s 7s rugby team – but injured a knee seriously and had a long road to recovery. She was recently a part of
Team Masu in Survivor South Africa: Return of the Outcasts.
Clint took to Instagram recently, where he shared a topless picture of the couple flexing their muscles in one arm, beside each other.
