BLUE HILLS EQUESTRIAN ESTATE | APRIL 2019

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C OM MUNIT Y INVO LV E M E N T VITA L T O S UC C ES S O F E S TATE POM POM WEEDS WHAT IS HOT IN T HE KIT C HEN

# L IV ETH E C E NTU RY L IF E

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EQUESTRIAN

living

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P u b l i sh e r K- S t udio (P t y ) Ltd o n beh alf of H ert ita g e H i l l Ad ve rti si n g Sa l e s Tobia tobia@k-st udio. co . za B ronwen sales2@k-st udio. co . za C alv in sales3@k-st udio. co . za Ed i to r Tobia von Zwiet ri n g Copy w ri te r / p ro o f r eader C hantel Venter De si g n & La yo ut K- S t udio (P t y ) Ltd e tobia@ k-st udio. co . za t 082 962 8255 f Kreat iefS t udi o

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Disclaimer: This e-Magazine is produced especially for residents/owners of Blue Hills Equestrian Estate to provide updates and useful information. It is produced

by K-Studio on behalf of Blue Hills Equestrian Estate HOA. Although every effort is taken to ensure accuracy of content, Blue Hills Equestrian Estate HOA and/or the Publisher, cannot be held liable for any inaccurate information, and may not agree with all opinions expressed in this publication.

Follow Us On @KSDigitalPublishing @ksdigitalpublishing

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ESTATE NEWS BLUE H I L L S E qu e strian Estate

ALL YOUR ROLLER BLINDS & AWNING NEEDS New & Recovered

ENJOY YOUR PATIO ALL YEAR ROUND

CALL US NOW: 011 763 7533/6

markshelley@icon.co.za • www.thecanvascorporation.co.za

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25 YEARS VALUED V

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Have you built a lapa or patio area that you want to protect from the weather to create a year round entertainment area? Our canvas roller blinds, sometimes referred to as canvas curtains or drop down blinds, are made with top quality local and imported fabric in a selected range of colors and styles.

ESTATE NEWS BLUE H I LLS E qu e st r i a n E st a t e

From The

Estate Manager’s Desk Welcome to April! It is autumn, yet we live in a summer paradise. How lucky are we? Exceptionally grateful for the rains we have had over the past rain season as well as the few showers we are still experiencing. Please keep in mind that we are heading into the dry season, so please use water sparingly and with caution.

While I value and respect each of our Homeowners and Residents’ time, there are just a few important aspects I need to bring under your attention. I will share these as briefly as possible: SECURITY I’m happy to announce that we have not had a single incident in the Estate over the past year and hoping it will remain the same.

CONSTRUCTIONS SITES • Residents are to remind their contractors to adhere to the Estate rules at all times.

• We have noted numerous construction vehicles driving recklessly and speeding in the Estate, and we must remind all owners that this is very dangerous with so many kids in and around the Estate.

• Pouring of concrete will not be allowed after 15:30pm. If you know that you will be pouring you need to start at 7:30am in the morning in order to finish on time.

• Also please advise your contractors to make sure their sites are clean and neat at all times.

• If you have any queries, pleases contact me directly on dikanem@trafalgar.co.za.

LANDSCAPING Servest has been very busy over the past month in terms of landscaping around the Estate. The improvements are starting to bear fruit and I’m currently monitoring their performance.

ELECTRIC FENCE Our electric fence is working 100% and our security team is monitoring it on a daily basis.

WILDLIFE We have various wildlife species in the Estate such as Black Backed Jackals, Guinea Fowls and many different types of bird species. These animals are important to the Estate and the natural and serene atmosphere we aim to achieve here.

Please respect and appreciate our wildlife.

STABLES The stable areas were cleaned two weeks ago and are looking much better.

DAM The Dam in front of the sales office is leaking and we have turned off water supply so as not to waste the water. We are currently busy sourcing quotes to repair it and will keep you posted on the project.

With the various public holidays around the corner, I’m sure that many of you will take the opportunity to take to the roads and explore our beautiful country. Please travel safely.

Wishing you all a fantastic autumn & blessed Easter!

Dikane Mavunda 5 ISSU E 2 • 20 19

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IMPORTANT INFORMATION & CONTACTS

BLUE HILLS EQUESTRIAN ESTATE MANAGEMENT BODY The Blue Hills Equestrian Estate management body has been developed to ensure that should you have a query or wish to address anything on the Estate, we have a team of individuals you can refer your concerns to. This committee goes beyond our monthly Directors’ Meetings, and is instead aimed at ensuring that the running of this Estate is handled with all due care.

ESTATE MANAGER Dikane Mavunda 073 631 7498 SALES MANAGER Musi Motsuenyane 082 806 1735 / musi@century.co.za SECURITY SITE MANAGER 076 771 9082/ 061 704 0111 Bluehills@thompsec.co.za EMERGENCY Eskom 086 0037 566 JHB Water 0860 562 874 Police 10111 Ambulance 10177 SPCA 011 265 9935 SNAKE CATCHER Mike 083 448 8854

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THE BOARD IS MADE UP OF: • • • • •

Nick Crow Jessica Hofmeyr Joel Mokgohlwa Ugesparan Govender Heather Bowes

THE COMMITTEE IS SUPPORTED BY TRAFALGAR WHO ARE REPRESENTED BY: • • • • •

Michael Schaefer / Director of Trafalgar Shahiem Carr / Director of Trafalgar Brendan Beech / Estate Portfolio Manager Dikane Mavunda / Estate Manager Head office support Birdhaven

BOOST YOUR BUSINESS & REACH YOUR TARGET

ADVERTISE YOUR BUSINESS IN OUR NEXT ISSUE e tobia@k-studio.co.za

ESTATE NEWS BLUE H I LLS E qu e st r i a n E st a t e

from the Sales manager Blue Hills Equestrian Estate is the epitome of country living and provides the opportunity to build your dream family home in a secure environment away from the hustle and bustle of everyday life. Century has just released 4 prime stands that have the most amazing views, enquire now to view them as they will sell fast!

from 5,000m² - 15,000m² which are the largest upmarket properties in the area.

Regards, Mmusi Motsuenyane | 082 806 1735 | musi@century.co.za

There are only 19 stands left of 132 in Blue Hills Equestrian Estate with 20 completed homes and a further 27 homes under construction.

The available stands sell from R3,4mil and range 7 ISSU E 12 • 20 19

ESTATE NEWS BLUE H I L L S E qu e strian Estate

BUILDING RULES

• A toilet must be in place before any work commences.

• Water meter must be in place and switched on before any work can commence.

• A rough sketch of the layout of the house must be available before work commences.

• Green fence 1.8m high with 80% density must be erected around the fence line using steel poles only.

The poles must not be higher than the fence line.

• The fence must be of Agricultural make only.

• The fence line must have five (5) rows of mesh wire holding the fence in place.

• The fence must have a locked gate in place to seal off the yard after hours.

• The contractor’s sign must be viewable at all times and must also indicate the site number.

• Generator onsite when needed.

• Shed in place within the fence line at all times.

• Bin / Chicken mesh within the yard to store all rubble.

• OHS file to be on site always.

• Workers to wear clothing with company name / logo for identification purposes.

• Workers are not to loiter to other sites.

• First Aider to be on site at all times.

• Cement box for mixing.

• Copy of deposit slip for pavement deposit required.

• A copy of the builders NHBRC. A copy of the approved plan • No delivery trucks longer than 9.1m • Security or the Estate Manager must be made aware of deliveries.

• No truck will be allowed on-site without pre authorized delivery.

• Obey all operating times as stipulated in the contractor agreement.

Not Allowed • Use of the pavement. First 3m to be clear of building material / rubble at all times.

• The use of adjacent plots to store building material / rubble or parking of vehicles is not permitted. No parking of vehicles on the road.

• Only SABS tools / equipment allowed on site (EG: No homemade ladders allowed).

• Employees to stay within the fence line of plot working on at all times.

• No sharing of access cards.

• Contractors to enter and exit through the same gate at all times.

• Site to be left clean and tidy at the close of business each day.

• No making of fires on site.

• Ladders and equipment to be stacked correctly when

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POMPOM

weeds

As many of you have seen our grasslands in Gauteng become infested with a purple wave of flowers. We decided to gain more information regarding this flower.

Below you will find information shared by the Agricultural Research Council.

We have used chemicals and plucking methods to control the Pompoms. Luckily, we managed to partner up with the (ARC) and they supplied us with an insect that kills the plant.

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GARDENING

POMPOM WEED​​​​

BLUE H I LLS E qu e st r i a n E st a t e

(Campuloclinium macrocephalum) (Asteraceae) The weed Pompom weed (Campuloclinium macrocephalum (Less.) DC.) is a South American herb belonging to the daisy family, Asteraceae. It is rapidly becoming the most serious threat to the conservation of grasslands in South Africa. Infestations become conspicuous when the plants are in flower between December and March, transforming the veld from green to pink. The plant initially establishes itself in disturbed sites such as roadsides, but then invades natural grasslands, open savanna and wetlands.

This weed displaces native species, reducing both the biological diversity and carrying capacity of wetlands and veld. During winter the plant is not visible above-ground.

Pompom weed is a perennial, erect herb up to 1.5 m high. The stems and leaves are covered with rough, bristly hairs. Leaves are scattered along the length of the stem but clustered at the base to form a rosette. The plant has a short woody rootstock that ends in thick tuber-like perennial roots. In spring, shoots arise from, and in autumn die back to, the rootstock. The showy pink flowerheads (inflorescences) are produced in dense clusters at the ends of the aerial stems, and look like bright-pink powderpuffs. Each flowerhead, measuring 15 mm long × 25 mm wide, consists of hundreds of tiny, star-shaped florets (individual “flowers”) surrounded by purple bracts (brightly coloured, leaf-like scales). A long, protruding style from each floret gives the flowerhead a fluffy appearance. Mature florets each produce a singleseeded dry fruit (achene) with a tuft of brown hairs (pappus) that promote wind dispersal.

How or when the plant was introduced into South Africa remains unknown. Currently, it is most prominent in Gauteng, but also occurs in Mpumalanga, Limpopo, North West, KwaZulu-Natal, Eastern Cape and Free State Provinces. ​A small patch of plants in the Outeniqua mountains near George has been eradicated but the site will be monitored for regrowth.

Pompom weed is a listed invasive species (category 1b plant) in terms of the ​IAS Regulations (August 2014) of the National Environmental Management: Biodiversity Act, (NEM:BA) (2004). It is illegal to harbour, plant, propagate or sell pompom weed. Landowners are therefore compelled to control pompom weed by whatever means are deemed appropriate.

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FOOD & EVENTS BLUE H I L L S E qu e strian Estate

PUT IT IN YOUR

DIARY decor and more. Naturally, plenty of delicious gourmet SA Fashion Week, 3-6 April, Sandton City This year SA’s favourite fashion event is coming of age. food stalls, wines, live music and kids’ entertainment await Celebrate 21 Years of SAFW by booking your spot near you as well. See you there! the runway. Make it a night out with the girls as you enjoy bubbly and walk the red carpet with the who’s who in the Fijnwyn Wine & Food Festival, South African fashion circuit.

The Rand Show, 19-28 April, The Johannesburg Expo Centre The Rand Show has gained legendary status as Joburg’s Best Day Out. For the 125th year in a row, visitors to this 10-day event will be treated to a variety of entertainment and shopping attractions suited for the whole family.

Easter Egg Hunt, 20 April, The Weekend Market Johannesburg Looking for a place where the kids can get their egg hunt on? The Weekend Market in Nasrec Road is just the place.

Make the entertainment last the whole day long with the market’s Kids’ World and Water Park. Plus, loads for grown ups to browse and do too.

30 April & 1 May, Pretoria

As we head deeper into autumn, wine tastings move all the way up the list of must-do events.

And it doesn’t get any more wonderful than at the Turkish-inspired Shokran Events Venue situated in Tierpoort, Pretoria.

“Fancy” Fijnwyn takes place Tuesday afternoon from 16:00 to 21:00 and includes a harvest table, tasting and a glass. The classic Fijnwyn event takes place on the public holiday the Wednesday 1 May from 10:00 until 17:00. Guests will receive a glass and free tastings of some of SA’s best. Various Tierlantynkies, 26 April - 1 May, Pretoria gourmet food stalls and live entertainment will add Another annual favourite in the Pretoria calendar is the to the day’s relaxed vibe.

Tierlantynkies market. Visitors can look forward to over 86 exhibitors ranging between jewellery, clothing, toys,

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ESTATE NEWS BLUE H I L L S E qu e strian Estate

COMMUNITY INVOLVEMENT

vital

to the success of our Estate

The Estate Office reaches out to the community on a regular basis, usually via the electronic newsletter, requesting feedback on projects or proposed changes to policies and the like. Unfortunately, the number of responses we receive back are minimal to none – this leaves us in the dark as to whether we are meeting the needs of the community or missing the boat completely.

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ESTATE NEWS BLUE H I LLS E qu e st r i a n E st a t e

I realise that there are many reasons why people don’t contribute, maybe there is a perception that feedback will be ignored or maybe you feel that you have nothing worthwhile to contribute. The bottom line is that every resident does have a voice and a right to an opinion – and we as the office want to know what you think and how we can meet your specific needs.

I have taken the liberty of copying an article from socialpinpoint.com, which details 6 reasons why community engagement is important.

3. New information Decision makers recognise that the community that have an intimate and unique relationship with the area that they themselves often do not have.

Because of this knowledge, community members can provide new information on a project that has yet to be considered. Public involvement brings more information to a decision, including scientific or technical knowledge, knowledge about the context where decisions are implemented, history and personalities. More information can make the difference between a good and poor decision.

4. Community benefit / ownership When the community is involved in a project, they have ownership of it and the decision-making 1. Your opinion is important process, which is key to a successful project outcome, Decision makers genuinely want to hear your ideas even if not all individuals necessarily agree with the and feedback. Community engagement is a vital outcome. part of many projects and the benefits of it are well documented, such as better outcomes for all 5. It feels good stakeholders, community ownership and lower When a project is finalised and you can see the fruits project costs. Effective community engagement of your labour, it feels good knowing that you were is about recognising that involving the public in a involved in something that benefits the community. project is no longer about information dissemination and telling the people what is being done, but is 6. A numbers game a two-way information sharing tool. Regardless of For public agencies with political leaders, the total your qualifications, everyone knows what they like number of people engaged is important. Engaging and dislike, has an opinion about what needs to be higher numbers gives the elected representatives done and where priorities should lie. confidence in their decision.

2. More perspectives Community engagement is often heavily one-sided, and engagement projects can be inundated with input only from those community members who have a strong opinion (and more often it is a negative opinion about a project). Without other perspectives being aired, decision makers might not make the best decision for the community as a whole simply because of a minority of loud voices (squeaky wheel gets the grease). If your opinion differs to the more popular opinions, decision makers want to hear from you so they get a balanced understanding of the community’s views. Additional perspectives expand options and enhance the value of the ultimate decision. The more views gathered in the process of making a decision, the more likely the final product will meet the most needs and address the most concerns possible. If you fear repercussions of going against a vocal group, engagement can often be done anonymously.

I would love to encourage everyone to give us your thoughts and ideas and to get involved in your community – after all this is your home.

I look forward to hearing from you.

Dikane Mavunda Blue Hills Equestrian Estate Manager Trafalgar Property Management (Pty) Ltd Cell: 073 631 7498 Email: dikanem@trafalgar.co.za

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WHAT’S NEW BLUE H I L L S E qu e strian Estate

What’s new: It’s small, loud and could save your life!

In South Africa alarms are something we’ve grown accustomed to. We install alarms in our homes and cars to attract attention and improve our safety. But how does a wearable alarm sound?

To runners, elderly people living alone, walkers, students, cyclists, travellers, night shift workers everywhere or anyone returning home late at night, this may sound incredibly appealing. A device that allows you to press a button and alert everyone in your immediate vicinity that you are in distress, is pure genius as it could give you the leverage needed to make an escape or attract help.

The Irish company behind this revelation, Run Angel™, wanted this device to be more than just an alarm. Through smartphone pairing a person can set up a Guardian network each of which will receive an SMS and email with your exact location whenever your alarm has been activated. The device also allows a person to send alerts without activating the alarm.

The Run Angel™ boasts a 120-dB high-pitched alarm via its acoustic sound chamber, one touch activation, a rechargeable battery (up to 3-weeks’ battery life) and a neat and small design. Available in black, yellow and pink.

CLICK HERE TO FIND OUT MORE 2019 • I SSUE 2 2 0

WHAT IS HOT IN THE KITCHEN Large statement headboards

The kitchen is the busiest space in the house. Countless hours are spent here preparing meals and catching up on the highlights of everyone’s day, and when guests come over, it is here where a lot of the magic happens too. If you are in the mood to refresh this space, here are some of the top things experts say are trending at the moment: Statement taps This year taps are bold statement pieces in peuter, gunmetal, brass, black or chrome.

Dramatic taps give instant depth and texture to a kitchen. While we’ve become accustomed to taps that deliver filtered water, get ready for nextlevel tap technology that offers instantly boiled or sparkling water too.

Rustic finishes Nature is making its way into the kitchen this

WHAT’S NEW BLUE H I LLS E qu e st r i a n E st a t e

year through raw, earthy materials like wood (oak and walnut), stone, granite, leather and quarts. The use of these materials in a number of ways like raw wood countertops, leather handles and stone cladding are making the home’s most loved space cosier and more welcoming than ever before.

Solid colour cabinetry Interesting colour choices such as hunter green, olive, navy or blush pink are making waves internationally. Black is also having a huge moment. It seems it is time for a bit of drama in the kitchen!

The feature backsplash Don’t hold back with the backsplash.

Backsplashes are being tiled to the ceiling creating a featured tiled wall. Large, statement slabs in marble are also popping up in stylish kitchens across the globe.

The smart kitchen It is all about making things easier in 2019.

Smart kitchens with smart appliances that make it easier and more convenient to cook and cleanup afterwards. No more countertop eyesores either. Favourite kitchen-essentials (such as the coffee machine) are becoming part of a smarter layout and being built into the design.

HUNTER GREEN PAINT SWATCH BRUSHED GOLD CUTLERY SET

HERRINGBONE WALL TILE LA CAFETIERE FRENCH PRESS

SINK & HANDLES

BRASS METAL SHEETS USE AS BACKSPLASH FOR DRAMATIC EFFECT CONTACT LEE FOR HELP ON STYLING THIS LOOK LEE@STYLEDBYLEEDESIGNS.COM WWW.STYLEDBYLEEDESIGNS.COM 084 209 5825

BRUSHED GOLD SINK TAP

hunter green & GOLD ELEGANT21| STYLISH ISSU E 2 •| SOPHISTICATED 2 019

WHAT’S NEW BLUE H I L L S E qu e strian Estate

DONT BE AFRAID TO PLAY WITH TEXTURES WOOD COUNTERS | MARBLE FLOORS

WOOD LIGHTING & FURNITURE

BLACK & WOOD

ESPRESSO CUP LOVE MILO

MORPHY RICHARDS APPLIANCE SET

DRAMATIC | BOLD | MODERN

CONTACT LEE FOR HELP ON STYLING THIS LOOK LEE@STYLEDBYLEEDESIGNS.COM WWW.STYLEDBYLEEDESIGNS.COM 084 209 5825

SPOONS & BOARD ARK WORKSHOP

WANT THIS LOOK? CONTACT SBL

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ESTATE NEWS BLUE H I L L S E qu e strian Estate

AIR CONDITIONING MADE SMARTER.

KEEPING YOU COOL IN SUMMER & WARM IN WINTER Let us help you create the ultimate comfort zone at your home or office with world renowned smart home product myair.

SMART AIR CONDITIONING ULTIMATE CUSTOMER SERVICE SMART LIGHTING LEADING BRANDS ENERGY EFFECIENT

2019 • Jason I SSUE 2 2 4 Contact

066 218 0136

082 907 3864

HEALTH & WELLNESS BLUE H I LLS E qu e st r i a n E st a t e

KEEP KIDS FLU FREE You may be surprised to learn that young children catch an average of six to eight colds a year.

While there are more than 200 different viruses that can cause this infection, a culprit called rhinovirus is the most common. A child experiences a cold in much the same way as an adult does – with a sore throat, a runny nose, coughing and fatigue, to name a few of the symptoms. Kids are, however, more susceptible to developing a fever than adults.

to support the lungs. Include healing herbs in your child’s daily health regime in tincture, powder, tablet, syrup or tea form.

REMEMBER THE ABC’S You can proactively support and strengthen your child’s immune system by starting him or her on a good multivitamin right now. While vitamin C, vitamin D and zinc are well-known immune supporters, all of the vitamins and minerals are important in maintaining a strong and healthy system. Take extra vitamin C (over and above your multivitamin) as it really is the star performer when supporting immune function.

CHEW ON THIS Kids will more easily take fun, colourful vitamins.

Look out for the Ice Age theme packaging of the BrainChild Multivamin/Fish Oil combo pack. As the taste factor is of course also important, other favourites amongst the little ones include the Animal Parade Gold Multivitamin and PhytoMulti Kids chewables.

INCLUDE THE MAGIC THREE G’S Garlic, ginseng and ginger have been used for healing colds and flu throughout history. Garlic is a powerful antiviral that’s particularly effective in helping to open the sinuses. Ginseng is known to enhance immune response and keep the body strong through periods of illness. Ginger boasts nearly a dozen antiviral compounds, and contains the chemicals that specifically fight the rhinovirus.

Include this trio of powerful flu-fighters in your Start strengthening your child’s immunity by add- child’s diet and she’ll be back to good health in ing herbs, supplements and good food for a flu- no time. free winter.

HYDRATE, HYDRATE, HYDRATE GO FOR GUT GOLD Make sure your little one drinks plenty of water to Feed your child a healthy diet rich in veggies, help flush out toxins from the virus. This will also whole grains, dairy-free yoghurt (coconut yoghurt help clear congestion and prevent dehydration. is a good dairy-free option), fermented foods (such as kefir, kombucha and kimchi) and essential fat- KEEP KIDS ACTIVE ty acids (like fish and coconut oil). Avoid sugary Although it’s tempting for even the little ones to foods and white flour wherever possible. This will curl up in the colder weather, moving their bodies provide the good bacteria that lead to a healthy helps boost immune function. Be playful with jump rope, dance-offs, rollerblading, trampolining, gut and, in playing frisbee, and walking the dog. turn, a strong immune system.

HONE IN ON HERBS Herbs like elderberry, echinacea, mint, astralagus and honeysuckle are great for boosting the immune system. Mushrooms like reishi also help

For more information or to find natural flu solutions for your little ones, visit your local Wellness Warehouse or shop online at www.wellnesswarehouse.com.

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HEALTH & WELLNESS BLUE H I L L S E qu e strian Estate

STRESS & THE IMMUNE SYSTEM: Things you can do DAILY to boost your health!

Do you often contract a cold or cold sores? Have you ever wondered why you are more prone to catching a cold or flu compared to other people? While a weak or poor immune system is often given the flack for this, the cause or causes thereof are often overlooked. The largest contributor? Stress!

The immune system is incredibly intricate and made up of a network of cells, proteins, tissues and organs that fight infections together. An immune system 2019 • I SSUE 2 2 6

develops throughout our lives through exposure to different diseases. Over time our immune system starts to recognise antigens (toxins or foreign invaders that cause an immune response) earlier and are able to launch an attack before an antigen can reproduce.

Scientist are constantly researching immunity and finding new and interesting results. Important to note is the large role white blood cells play in the

antigen-fighting war. White blood cells are made in bone marrow and constantly move through blood and tissue to attack bacteria, viruses, parasites, fungi etc.

Another (perhaps more) important fact to note with regards to the immune is the role of gut bacteria. The good bacteria found in the gut have positive immune building effects that reach beyond the gut itself, and they even help to develop white blood cells. Did you know that 90% of serotonin is made in the gut?

Serotonin is the chemical found in the brain that affects emotions and behaviour.

HEALTH & WELLNESS BLUE H I LLS E qu e st r i a n E st a t e

STRESS has a direct effect on the immune system on so many levels. When you stress, cortisol, the stress hormone, is released into the blood. Too much cortisol leads to inflammation and a decrease in white blood cells. Because the gut is partly controlled by the central nervous system in the brain and the spinal cord, stress affects the gut too. Esophagus spasms, stomach cramps, diarrhea or constipation and an imbalance of gut bacteria are just some of the results of chronic stress.

Eating these fruits and vegs: Include fruits and vegetables high in antioxidants in your diet as they boost resistance to infections. Dark green, red, yellow or orange fruits and vegetables usually contain the most antioxidants. Also include prebiotic and probiotic-rich foods into your diet. Prebiotics are food to the good bacteria in your gut and they are found in bananas, garlic, onions, broccoli, whole grains and more. Make sure you eat a variety of probiotics such as miso, sauerkraut, kimchi, yoghurt, kefir etc.

Cope better with stress and build you immune in the process through:

Sleeping: Our bodies heal during sleep. Sleep deprivation or a lack of quality sleep decreases your body’s ability to respond to antigens and invaders, leaving your body vulnerable to attacks. Poor sleep can also cause stress, and stress can in turn lead to difficulty sleeping. It becomes a vicious circle.

Exercising: Experts say that even a brisk 20-minutes walk three times a week will have a positive effect on your immune as it helps your white blood cells function better. Exercise also releases endorphins that help to boost sleep, destress and improve immunity.

A daily walk around the block is therefore ideal.

Exercising, eating well and sleeping well should therefore be seen in unison.

Together these three activities could help give your immune the advantage it needs this winter.

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