My Health Magazine by Mntungwa Media

SLIM SEXY BODY NEW SHORTCUTS TO A...

Shed Pounds Fast Tone Trouble Spots Sculpt Hot Curves

Better Sex... Tonight!

Exercises for men that can do better for sex

ADDICTION! Sex, Alcohol, Gambling Solutions & Help

Be Good To Your Breasts Turn to our health guide

Fikile Makhoba

‘Everything is intertwined’

Special

Yoga Bonus IN THIS ISSUE!

SMART EXERCISE

S T U O K R O BEST W dy o b r u o y e v r u to dcs not to ditch when you diet

+ Foo

What really matters with your skin

EVERYDAY PILATE MOVES FOR YOUR ABS!

9 212 0095 006 005452

Protecting your kids - Stop ASD before the pain starts

INTERESTED IN A LITTLE EXTRA INCOME? …IT’S POSSIBLE WITH

By owning your own Amway Business… You earn simply by selling products and teaching others to do the same. Amway offers flexibility, growth, real financial incentives, AND LIMITLESS POTENTIAL TO EARN. Turn exclusive, high-quality products into sales with Amway’s 450+ home, nutrition, and beauty products that come with a 100% customer satisfaction guarantee. With these everyday products, your business can bring in money every day. Build your group by telling your customers how the business works and invite them to start their own Amway business.

DIRECT SELLING BUSINESS

AS *RANKED BY 2014 GLOBAL SALES OF $10.8 BILLION USD IN THE 2015 DIRECT SELLING NEWS GLOBAL 100.

DIRECT SELLING BUSINESS

YOU CAN DO THIS

Making money with Amway isn’t complicated. But it does require hard work, with rewards and recognition for your efforts. Amway provides the tools, training, and other resources that are essential for success. It’s a low-cost start-up business model that is flexible and customisable to fit in with your current schedule – you are in control. Take charge of your finances. Reach your goals.

IMAGINE HAVING MORE… Money / time / control / flexibility

…It’s worth looking at For more information call 0800 203 772 or visit us on www.amway.co.za. Join us on Facebook and follow Amway’s breaking news on Twitter @AmwaySAtweets.

PUBLISHER’S FOREWORD

Survival of the actively fittest can just as easily get us lost in the woods. For example, it is very easy to compare yourself to others, and to compare your training to what others are doing. This creates anxiety and a tendency to believe there is never “enough” training in your bank, right up to the point of being over trained or injured. But by then it is too late—you are lost in the woods. Athletes ignore the not-so-subtle signs that are right in front of them: chronic fatigue, irritability, loss of interest, changes in appetite, nagging injury and increased muscle soreness. They fail to adapt and focus on their immediate needs of reducing stress, increasing rest, replenishing energy stores, and stopping their progress on the path deeper into the wilderness.

HE SURVIVAL STATISTICS of people lost in extreme environments are very interesting, and not at all what you would expect. In fact, one of the demographics that has the best survival rate is children under six years of age. Accomplished adventurers, ex-military, or even wilderness guides do not fare nearly as well as we would think. Their experience, or rather overconfidence and ego, may work against them to the point that it costs their lives. When we are lost, often the first thing that works to our detriment is a failure to recognize that we are in fact lost. We try to rectify the position we are now in with that which we previously knew to be true— but the two no longer match. Our emotions get in the way of reason and panic sets in, often leading us deeper and deeper into the wilderness. Extreme adventurers commonly take their skills for granted, and fail to fully appreciate the danger they are facing. Their assertiveness and pride exposes them more frequently to dangerous situations with a false sense of security in their own abilities to get them out of trouble.

“A sense of humor is a critical survival tool.” Experience alone does not protect one from the sudden forces of gravity, exposure or dehydration; but having the reason to avoid these situations altogether does. A strong will, an ability to control emotion, a humble appreciation and awareness for risk, adaptability and reasoning skills increase survival rate dramatically. Unlike many adults, a 6-year-old will rest when they get tired, seeks warmth, drinks when they are thirsty, and generally will not travel far, which makes rescue considerably more likely. They do not have a welldeveloped ego to contend with that often leads us

MHM | July/August 2016

adults steadfastly in the wrong direction. They recognize that lost is lost and remain focused on their immediate needs, which are the most important in a survival situation. The 6-year-old immediately seeks to reduce their stress levels. Cold, dehydration, mental strain, and fatigue all wear down a person’s batteries in a very short period of time—to a point that they may never be recharged again. There is no physiological definition of fatigue. Scientists have been unable to find it in the muscles or nerves and they still debate the causes and effects. There is one thing that is certain however; with fatigue comes a loss of spirit. Everyone has a breaking point at which the physical pain and mental exhaustion becomes overwhelming and they simply give up. Once a person reaches this point it is very difficult to change their mindset and they often remain resigned to their fate, even when faced with rescue. How can these lessons be applied to your own endurance training and racing? There are some parallels to consider right off the bat. Just like surviving in the wilderness, training and racing is all about energy and stress management. Athletes generally do a poor job of this, especially if they are using too much emotion and not enough reason. Just as each survival situation is unique, each athlete faces the unique demands of their individual lifestyle such as work stress, sleep quality, nutritional constraints and capacity for recovery. What’s important to recognize is that even the best designed, fully customized training plan will need to be modified and adapted to the daily circumstances of your life. If you feel the impulse to check a box or put more training in the bank than the next guy, you are letting emotion dictate your actions instead of doing what is most effective for your body. Emotion can be an incredible driving force but it

This fatigue can become so acute that it breaks their spirits. Highly motivated, type A over-achievers are the most susceptible to over training. They believe that the harder they push, the harder they work, and the more the effort they put forth, the faster they will become. In fact endurance training may be the one area of their lives in which less is more. They trudge manically on until they are hopelessly lost. When survivors are questioned as to what kept them going through the pain and sometimes agonizing situations they faced, often when others gave up, the answer usually is not “to save themselves.” Instead, they were working to see their wife, daughter or friends again, and fighting to live so that their family would not have to face a catastrophic loss. We call this extrinsic motivation in the coaching world, and it is the best kind. This is what gives an athlete their spirit and true purpose. It keeps them going when others give up. Just wanting to survive is often not enough. You have to have a good reason to want to survive when the situation is most dire. A sense of humor is actually a critical survival tool. Humor lowers anxiety and restores mental balance, and it is a great defense against panic. I have noted that a sense of humor is a key ingredient to a successful race season and a valued tool in the athlete’s arsenal. They laugh in the face of adversity. They recognize that their energy is a scarce resource and train just the right amount, at the right time, then focus on replenishment. They can see themselves objectively and with reason, and balance risk/reward of their training against what will yield the most return. They have a spirit and purpose that keeps them buoyed and focused through the toughest training. Their strength comes not just from their toughness, it is in their flexibility, adaptability and reason. One of the most common refrains I hear from athletes is “I am training hard but my performance is diminishing instead of improving.” My answer: “You are tired, now rest. Can’t you see the forest through the trees?”

Liberty Sibusiso Khumalo Publisher: My Health Magazine

WOMEN’S THOUGHTS CORNER “COMMUNICATION, LOYALTY & CONSIDERATION”

From her desk… Lethubuhle Sithole Its the first time I'm ever writing an article of any sort. I wouldn't even know how to phrase it or know the logistics that go with writing articles. Here goes..... Well, I'm a 31 year old woman, who is not married yet, have no kids yet and struggling to find a long term relationship which will lead into marriage and kids one day. But sadly I never last in relationships. And funny enough I still believe in love! I have always wondered if I'll ever be in a long, loving, harmonious relationship that I always see on TV or read about in magazines or the internet. I do believe in love, actually I have faith in love because I love deeply and I'm always devoted, so the problem cannot be me, maybe the problem is just my expectation in the relationships I have been through, and mostly, expectations in love. Most women have the same expectations when it comes to love, if I should say so. Funny enough, these expectations are not that intense, but men find it soooo difficult to meet these requirements. Women are very simple creatures ( most women if I may say so). We just need the most basic things to keep us sustained and happy in a relationship. Most of the guys I have dated have said I'm too fussy and I complain/ nag a lot. U know why is that? Because they just couldn't meet the simple most basic requirements that I wanted in a relationship. Well, I'm not per-

fect either, I have my mistakes too. The thing is once a man has got you, they think that's basically enough. The following are the basic things that if I feel I don't get in a relationship then I start and be a 'nag': * Communication: a relationship without communication is dead. This is just my theory, I feel that if you really consider your partner and the relationship, and want the relationship to be success, there should be a form of communication between the two of u. Especially when you don't live together, morning texts just to wish him/her a 'productive day', during the day just to find out how the day is going and in the evening to know how their day went by. How will you get to know a person if you don't communicate with them? Especially when you don't get time to see each other, a little message that says 'I love u' during the day makes a difference in ones heart, it's proves that the person is on their mind even though you have a busy, hectic day. * Consideration: consideration goes hand in hand with communication. U tend to consider someone you love in every aspect of life. U feel the need of wanting to tell them everything you go through in a day. Again, consideration in a form of feelings too. Meaning considering how your partner will feel when you decide to do something, do you let them know about it first, or do you just do it and not care how they will feel? Considering ones feelings is a bit broad, but in short, I will just say, thinking before you do something or thinking before you say something makes you a considerate person. If you love something, you always think about it.

nances etc, would be a cherry on top ( like I said, this is just my view). Meaning if you're a considerate person who is honest, loyal and loving in a relationship, then you will know your dues especially when you are a man. A man is supposed to be a provider, a breadwinner, the man of the home/house. A man cannot depend on the woman's salary. I don't believe in 50/50, that ruins everything in my opinion. Even if I'm a working woman, I want a man who is going to be a provider. I always stick to the bible principles. If I work, I'm there to assist, not to be equal to my partner. I need to assist with little things. I'm a woman, If a man wants me to be submissive, wants me to be a good wife, who takes good care of the household, he needs to bring love. Love meaning, communication, consideration, loyalty/honesty and financial security. In conclusion to my 'theory', in everything, God should be number one in our minds, so that He will dwell in the centre 'our' relationship. I'm a staunch believer in God and his truth, as long as He exists in the relationship, He will be the Guide in everything. I'm not saying there won't be fights and quarreling, they are bound to be there, as long as both the parties try to solve the matter together. Not just one person pulling in. Relationships and love involve two people. So it needs the same two people to pull in, when only one person pulls in, then there will be no proper future for the actual relationship.

* Loyalty: The most basic thing in a relationship. Lies, deception, cheating kill a relationship. Other things like fiMHM | July/August 2016

ON THE COVER

Fikile Makhoba on health and lifestyle tips. How to get up when life beats you down. P25

INSIDE REGULARS Publisherâ&#x20AC;&#x2122;s Foreword

Lifestyle 2

Addiction 35

Minister of Small Business Development Foreword

Grounding Practice

Healthy snacks (peanuts)

Be good to your breasts

Organic Food

COVER STORY

Yoga

Eating Healthy

Fikile Makhoba bottom to top

Easy to cook menus

Your breakfast 40

SEX

Your kids health. ADH 20

Natural Solutions for sexual health issues

Apples 11

26 38

40 4

MHM | July/August 2016

MINISTER’S FOREWORD

MY HEALTH MAGAZINE PUBLISHER: Mntungwa Media Royal Place 134 Number 84 Elloff Street, Corner Pritchard Street Johannesburg 2001 Tel: 011 333 0078 info@mntungwamedia.co.za www.mntungwamedia.co.za

MINISTER OF SMALL BUSINESS DEVELOPMENT LINDIWE ZULU I would like to commend the compilers of this magazine for this noble initiative. Entrepreneurship is often defined as the ability to create new business ventures from new or existing concepts, ideas and visions. Health, therefore, remains a central component of the entrepreneurship journey. Very often people forget that a healthy mind and healthy body are a fundamental prerequisite for successful entrepreneurship. I would like to urge entrepreneurs and aspirant businesspeople to put the highest premium possible on their health. No business or entrepreneurial activity can thrive if the driver is not in good health emotionally and physically. Healthy living must, therefore, occupy a place of priority on any entrepreneur’s “to do list”. Healthy diet, regular exercise and abstaining from risky activities remain the two key approaches to good health and healthy living. We must nurture this symbiotic relationship between health and entrepreneurship. A strong economy is required to sustain a solid and functioning health system. On the other hand, a healthy and growing economy requires healthy entrepreneurs, employees and customers. We see small businesses and co-operatives as critical to creating an economy that benefits all. However, poor physical health can have the potential of undermining the growth of entrepreneurship and economic growth. Practically, this will mean that our collective objective of meeting the job creation targets as envisioned in the National Development Plan shall not have been advanced. Building a culture of entrepreneurship and nurturing a cadre of entrepreneurs holds the key to unlocking our country’s economic potential. It is through this intervention that we will be able to defeat the triple challenges of poverty, unemployment and inequality.

CONTRIBUTORS: Lethubuhle Sithole Nozuko Ndongeni-Grootboom DESIGN AND LAYOUT: Freeman Mpofu Convention Concepts & Design ADVERTISING SALES: sales@mntungwamedia.co.za MANAGING DIRECTOR: Liberty Sibusiso Khumalo khumalols@mntungwamedia.co.za IN PARTNERSHIP WITH: Majama Investments

DISCLAIMER: MY HEALTH MAGAZINE is published by MNTUNGWA MEDIA. All work published herein is protected by copyright. No part, editorial or images may be reproduced or adapted in whatever format without the express permission of the publisher and / or their contributors. Information and opinions expressed and published in MY HEALTH MAGAZINE, do not necessarily express opinions of this magazine. The magazine, publisher or editor cannot be held liable for damages of any nature, directly or indirectly from any facts or information that has been provided or omitted in these pages. The same applies to any statements made or withheld by this magazine.

Entrepreneurs must prioritise health. It is the right thing to do. MHM | July/August 2016

Healthy Snacks

In a Nutshell

T Are you #NUTS About Nuts?

he human body needs the right food and regular maintenance to achieve its health potential. Healthy eating plays a major role in keeping fit for day-to-day activities. The body cannot deliver its full potential if nonnutritional foods are consumed. Various advantages of eating balanced diet are that it (a) promotes energy, (b) maintains and improves the body weight, (c) enhances the immune system, (d) keeps oneself active and fit and helps overcome tiredness, and (e) reduces serious health diseases like diabetes and hypertension and other cardiovascular disorders. Extensive research on nuts and health outcomes has been conducted in the last two decades since the results of the prospective Adventist Health Study relating frequent nut consumption to a lower risk of coronary heart disease (CHD) were published in the early 1990s. Together with cereal grains and legumes, nuts are high energy, nutrient-dense seeds, rich in nutrients, minerals, vitamins, and bioactive phytochemicals destined to protect the plantâ&#x20AC;&#x2122;s DNA and sustain the growth of the future seedling. Nut constituents are bioavailable after consumption by humans and synergize in the body to beneficially affect metabolic and vascular physiology pathways leading to protection from cardiometabolic disorders. The scientific evidence supporting the definition of nuts as heart-healthy foods stems from observations from both epidemiological studies and randomized clinical trials. Large observational studies have shown that the frequency of nut consumption relates inversely to incident CHD and diabetes, while many feeding trials comparing diets enriched with various nuts to control diets have demonstrated a consistent cholesterollowering effect associated with a beneficial impact on other intermediate markers of cardiovascular risk. The accumulating evidence on the cardiovascular benefit of frequent nut consumption has prompted the inclusion of this food group in many guidelines on lifestyle and health. In the summer of 2003, the US Food and Drug Administration issued a health claim for nuts in general and walnuts in particular based on the link between nut consumption and a reduced risk of CHD. Nuts have also been included in the American Heart Association (AHA) report setting goals for health promotion and disease reduction for 2020 and the newest AHA/American College of Cardiology guideline on lifestyle management to reduce cardiovascular risk; furthermore, nuts are an important component and part of the definition of one of the healthiest dietary patterns, the Mediterranean diet. In this article, current knowledge on the expanding topic of nut consumption and health will be summarized.

MHM | July/August 2016

Nuts Nutrient Content of Nuts Nuts are one of the natural plant foods richest in fat after vegetable oils, with a total fat content that ranges from 46% in cashews and pistachios to 76% in macadamia nuts. Importantly, the saturated fatty acid content of nuts is low (range, 4â&#x20AC;&#x201C;16%), while most fat is made up of unsaturated fatty acids, predominantly monounsaturated fatty acids, although polyunsaturated fatty acids, mainly linoleic acid, abound in walnuts, pine nuts, and Brazil nuts. Walnuts also contain sizable proportions of a-linolenic acid, the vegetable omega-3 fatty acid. The beneficial lipid profile of nuts is believed to contribute to the salutary effects of its frequent consumption. Nuts also contain other bioactive macronutrients with potential health benefits. Thus, approximately 25% of the energy provided by nuts is made up of protein with a high content of the amino acid L-arginine, the substrate for endothelium-derived nitric oxide synthesis, a main regulator of vascular tone and blood pressure. This might explain the beneficial effects of nut consumption on vascular reactivity, as discussed below. Nuts also are a good source of dietary fiber, which ranges from 4 to 11 g per 100 g (Table 1). Among nut constituents, there are relevant amounts of essential micronutrients that are associated with an improved health status when consumed at doses beyond those necessary to prevent deficiency states. They include the B-vitamin folate and antioxidant vitamins (e.g., tocopherols) and polyphenols. Most antioxidants in nuts are located in the pellicle or outer soft shell, which means that significant quantities are lost when nuts are peeled or roasted. These facts should be considered when giving advice on nut consumption for health promotion. Like all plant-based foods, nuts are cholesterol-free, but they contain sizeable amounts of phytosterols, compounds structurally related to cholesterol that have bulkier and more hydrophobic molecules, which confer them a higher affinity for intestinal micelles than has cholesterol. Thus, when phytosterols are present in the intestinal lumen, cholesterol is displaced from micelles and the amount available for absorption is limited, the end result being a reduction of circulating cholesterol. The richness of nuts in these compounds probably contributes to their cholesterol-lowering effect, as discussed below. Also, like most vegetables, nuts have very low sodium content but contain a high proportion of beneficial minerals, such as calcium, magnesium, and potassium (Table 1). A low sodium intake together with a high intake of calcium, magnesium and potassium is associated with protection against hypertension, insulin resistance, and overall cardiovascular risk, besides bone demineralization. In summary, the nutrient and phytochemical components of nuts have all been documented to contribute to a reduced risk of CHD and related metabolic alterations. This might explain why nut consumption is associated with beneficial health effects in both observational studies and clinical trials.

Nuts and Cardiovascular Health There has been much research on nut consumption as the exposure of interest in observational studies of diet and heart health and on nut-enriched diets as intervention in randomized clinical trials with outcomes on intermediate biomarkers of cardiovascular risk. Clinical cardiovascular endpoints (CHD, stroke, type-2 diabetes, hypertension, and metabolic syndrome) have been investigated in several prospective studies, while clinical trials have mainly explored the effects of nut diets on the lipid profile, but also on adiposity, blood pressure, insulin resistance, endothelial function, oxidation, and inflammation. The PREDIMED (PREvencioÂ´n con DIeta MEDiterraÂ´nea) randomized clinical trial of primary cardiovascular prevention has been an important exception because it included nut supplementation in one study arm and had cardiovascular events as the main outcome. Extract - Encyclopedia of food and health edition 1

MHM | July/August 2016

Organic Food: Effect on Nutrient Composition E RembiaĹ&#x201A;kowska, Warsaw University of Life Sciences, Warszawa, Poland

MHM | July/August 2016

My Health & Fitness ORGANIC FOODS There are several definitions of organic agriculture, for example, used by FAO “Organic farming is a holistic production management system which promotes and enhances agro-ecosystem health, including biodiversity, biological cycles, and soil biological activity” or IFOAM “Organic agriculture is a production system that sustains the health of soils ecosystems and people.” ‘The main idea is that organic agriculture is enhancing humanand environment health because there is no use of synthetic fertilizers and pesticides’. Organic food production is one of the fastest growing sectors with an increase of approximately 250% in 10 years. The global organic food market reached a value of € 45.8 billion in 2013; 47% of the global market was in Europe; there was increasing sale also in the United States and Canada. In Europe, the majority of the sales are occurring in the large economies (mainly Germany, France, the United Kingdom, and Italy). Although organic market growth rates are different across countries, it is clear that organic food is becoming a significant sector in the food production chain.

otic factors comprising the quality of the environment are basic for the food production in general and in organic food in particular. Air, groundwater, surface water, and soil have to meet high qualitative demands; first of all, the level of contamination with chemical unwanted substances has to be low and safe for plant production. Next, biotic factors as cultivars of plants and races of animals are important, as well as the occurrence of the diseases and pests. The methods of soil fertilizations together with the methods of animal raising are fundamental for the quality of the produced crops and animal materials. Here, the farmers’ knowledge, skills, and scrupulousness are also of high importance. The food processing methods are basic for the food products quality – in organic food processing, only c.50 natural substances are allowed, while in the conventional processing, several hundreds of the artificial synthetic substances are admissible. It makes the situation of the organic producers very difficult – the shelf life of the organic products is much shorter and the production is more expensive. On the other hand, the health merits of organic products are bigger.

Consumers are looking for organic food because they believe it has better nutritive value and taste; in addition, organic farming is more environment-friendly and provides better animal welfare. The main obstacles hampering the sale of organic products are high price premiums, insufficient availability, low confidence in certification bodies and organic labels, and satisfaction with current food source.

Last but not least, the functioning of the control and certification systems is the basic factor guaranteeing the high quality of the organic products. The production process has to be in agreement with demands comprised by the relevant legal regulations. Strict control system is necessary in order to exclude the dishonest producers from the market; fraud is very seldom but sometimes happens, spoiling the whole sector. If all described conditions are fulfilled, the high quality of unprocessed and processed organic food products can be expected.

Factors Influencing the Quality of the Organic Food Quality and safety of the organic food rely on many factors; Abi-

Fertilization and Plant Protection as Factors Determining the Chemical Composition of the Obtained Organic

Crops In the organic crop production, there is a ban on the use of synthetic chemical crop protection products and certain mineral fertilizers (all N, KCl, and superphosphate) in order to diminish environmental impacts and the risk of pesticide residues being present in crop plants. The fertilization is based on organic fertilizers (mainly manure and composts) and legume crops in rotation (to enhance soil N levels). Crop protection is based on the preventative and nonchemical crop protection methods (e.g., the use of crop rotation, more diversified agricultural landscape, more resistant varieties, mechanical and flame weeding, and biological disease and pest control products). The effect of such management on plant composition is strong, and nitrogen fertilization is considered as the main factor. Most of the obtained data indicate that the content of antioxidants is higher when plants are grown under limited N-fertilization regime (organic system and lower N-fertilizer dose). It is consistent with the GDBH (growth–differentiation balance hypothesis) – nitrogen fertilization is the key factor influencing growth and differentiation processes in plants. When nitrogen is less available, plants are growing slower and final biomass is lower, but differentiation understood as synthesis of many bioactive compounds important for plant metabolism is more intensive. As a result, the nutritive value of these plants is higher, which is important for human health. Plant protection is also important, as the use of synthetic pesticides is diminishing the content of antioxidants in plants. The probablemechanism is that plants grown in organic system have to produce more polyphenols as the protective substances against pests, especially herbivorous insects, and diseases.

MHM | July/August 2016

A cut inside the Apple How well do you know the benefits?

MHM | July/August 2016

hat's New and Beneficial About Apples?

•The phytonutrients in apples can help you regulate your blood sugar. Recent research has shown that apple polyphenols can help prevent spikes in blood sugar through a variety of mechanisms. Flavonoids like quercetin found in apples can inhibit enzymes like alpha-amylase and alpha-glucosidase. Since these enzymes are involved in the breakdown of complex carbohydrates into simple sugars, your blood sugar has fewer simple sugars to deal with when these enzymes are inhibited. In addition, the polyphenols in apple have been shown to lessen absorption of glucose from the digestive tract; to stimulate the beta cells of the pancreas to secrete insulin; and to increase uptake of glucose from the blood via stimulation of insulin receptors. All of these mechanisms triggered by apple polyphenols can make it easier for you to regulate your blood sugar. • Even though apple is not an excellent source of dietary fiber (it ranks as a "good" source in our WHFoods Rating System), the fiber found in apple may combine with other apple nutrients to provide you with the kind of health benefits you would ordinarily only associate with much higher amounts of dietary fiber. These health benefits are particularly important in prevention of heart disease through healthy regulation of blood fat levels. Recent research has shown that intake of apples in their whole food form can significantly lower many of our blood fats. The fat-lowering effects of apple have traditionally been associated with its soluble fiber content, and in particular, with the soluble fiber portion of its polysaccharide component known as pectins. What we now know, however, is that whole apples only contain approximately 2-3 grams of fiber per 3.5 ounces, and that pectins account for less than 50% of this total fiber. Nevertheless, this relatively modest amount of pectins found in whole apples has now been shown to interact with other apple phytonutrients to give us the kind of blood fat

lowering effects that would typically be associated with much higher amounts of soluble fiber intake. In recent comparisons with laboratory animals, the blood fat lowering effects of whole apple were shown to be greatly reduced when whole apples were eliminated from the diet and replaced by pectins alone. In summary, it's not fiber alone that explains the cardiovascular benefits of apple, but the interaction of fiber with other phytonutrients in this wonderful fruit. If you want the full cardiovascular benefits of apples, it's the whole food form that you'll want to choose. Only this form can provide you with those unique fiber-plus-phytonutrient combinations. •The whole food form of apples is also important if you want full satisfaction from eating them. Researchers have recently compared intake of whole apples to intake of applesauce and apple juice, only to discover that people report less hunger (and better satiety, or food satisfaction) after eating whole apples than after eating applesauce or drinking apple juice. But especially interesting was an additional finding about calorie intake following apple consumption. When healthy adults consumed one medium-sized apple approximately 15 minutes before a meal, their caloric intake at that meal decreased by an average of 15%. Since meals in this study averaged 1,240 calories, a reduction of 15% meant a reduction of 186 calories, or about 60 more calories than contained in a medium apple. For these researchers, "getting ahead" in calories with a net reduction of 60 calories was a welcomed outcome of the study, and an extra benefit to their study's primary conclusion—the importance of whole apples (versus other more processed apple forms) in helping us manage our hunger and feeling more satisfied with our food. •Scientists have recently shown that important health benefits of apples may stem from their impact on bacteria in the digestive tract. In studies on laboratory animals, intake of apples is now known to significantly alter amounts of two bacteria (Clostridiales and Bacteriodes) in the large intestine. As

a result of these bacterial changes, metabolism in the large intestine is also changed, and many of these changes appear to provide health benefits. For example, due to bacterial changes in the large intestine, there appears to be more fuel available to the large intestine cells (in the form of butyric acid) after apple is consumed. We expect to see future studies confirming these results in humans, and we are excited to think about potential health benefits of apple that will be related to its impact on bacterial balance in our digestive tract. WHFoods Recommendations Apples belong to the Rose family of plants and are joined in that family by a wide range of very popular foods, including apricots, plums, cherries, peaches, pears, raspberries, and almonds. Foods in the Rose family are simply too diverse in their nutrient value to allow for any one single recommendation about the number of servings that we should consume from this family on a weekly basis. However, when focusing specifically on apples, several anti-cancer studies show daily intake of this fruit to provide better anti-cancer benefits than lesser amounts. So there may be some truth to that old phrase, "An apple a day keeps the doctor away!" Still, we don't recommend that everyone eat one apple on a daily basis, given the wide variety of available fruits and the nutritional uniqueness of each type. But we do recommend that everyone eat at least 2-3 whole fresh fruits per day. MHM | July/August 2016

Health Benefits

pple’s Amazing Polyphenols Cardiovascular Benefits

The cardiovascular benefits of apples are well-documented in research studies, and they are closely associated with two aspects of apple nutrients: their water-soluble fiber (pectin) content, and their unusual mix of polyphenols. Total cholesterol and LDL-cholesterol are both decreased through regular intake of apples. In some studies, “regular intake” has meant apple intake very close to the level of one whole fresh apple per day. As mentioned earlier, the strong antioxidant composition of apples provides us with protection from possible oxidation of fats (called lipid peroxidation), including fats found in the bloodstream (like triglycerides) or fats found in the membranes of cells linking our blood vessels. Decreased lipid peroxidation is a key factor in lowering risk of many chronic heart problems. Recent research has shown that the quercetin content of apples also provides our cardiovascular system with anti-inflammatory benefits. (Our blood levels of C-reactive protein, or CRP, are reduced following consumption of apples and researchers believe that the quercetin content of apples is the primary reason for this drop in CRP.) What a fantastic combination of cardiovascular benefits from such a widely available and delicious fruit! Benefits for Blood Sugar Regulation This area of research on apple benefits is relatively new, but it’s already awakening the interest of an increasing number of food scientists. At many different levels, the polyphenols in apples are clearly capable of influencing our digestion and absorption of carbohydrates, and the overall impact of these changes is to improve regulation of our blood sugar. The impact of apple polyphenols on our carbohydrate processing includes:

MHM | July/August 2016

• Slowing down of carbohydrate digestion. Quercetin and other flavonoids found in apples act to inhibit carbohydrate-digesting enzymes like alpha-amylase and alpha-glucosidase. When these enzymes are inhibited, carbohydrates are broken down less readily into simple sugars, and less load is placed on our bloodstream to accommodate more sugar. • Reduction of glucose absorption. Polyphenols in apples clearly lower the rate of glucose absorption from our digestive tract. Once again, this change lessens the sugar load on our bloodstream. • Stimulation of the pancreas to put out more insulin. Getting sugar out of our bloodstream often requires the help of insulin, a hormone produced by the beta cells of our pancreas. By telling the beta cells of our pancreas to produce more insulin, the polyphenols found in apple can help us clear more sugar from our blood and keep our blood sugar level in better balance. • Stimulation of insulin receptors to latch on to more insulin and increase the flow of sugar out of our bloodstream and into our cells. In order for sugar to leave our bloodstream and enter our cells (especially our muscle cells), insulin receptors on those cells must bind together with the insulin hormone and create cell changes that will allow sugar to pass through the cell membrane and into the cell. (Muscle cells, for example, continuously need this uptake of sugar from the bloodstream in order to function.) Polyphenols in apples help to activate the muscle cell insulin receptors, and in this way, they help facilitate passage of sugar from our bloodstream up into our cells. Once again, the result is better blood sugar regulation in our body. Anti-Cancer Benefits Although some preliminary results show apple benefits for several different cancer types (especially colon cancer and breast cancer), it’s the area of lung cancer benefits that stand out in the apple research. There are numerous studies involving vegetable/fruit intake and risk of lung cancer. The number of subjects in these studies numbers into the high hundreds of thousands. Although many research studies show an impressive ability of overall fruit and/ or vegetable intake to lower lung

cancer risk, very few individual fruits show up as protective against lung cancer. Except apples! It’s really quite remarkable how apples have been one of the few fruits to demonstrate this unique relationship with lung cancer risk reduction. (Interestingly, this same phenomenon has to some extent also been present in research on asthma.) Researchers aren’t certain why apples are so closely associated with reduction of lung cancer risk. Their antioxidant and antiinflammatory benefits are definitely involved here, but they don’t fully explain why apples are such a standout in this health benefit area. We look forward to future research that will help shed light on this unique capacity in apples. Anti-Asthma Benefits Like the lung cancer benefits of apples, the anti-asthma benefits have been somewhat surprising to health researchers. Multiple studies have shown apple intake to be associated with decreased risk of asthma. However, in some cases, the study findings have been even stronger. In one study, apples showed better risk reduction for asthma than total fruit-plus-vegetable intake combined! (That comparison might seem like a contradiction since fruit-plusvegetable intake would clearly include apples. But in this particular study, it turned out that apples were not routinely consumed by fruit-plus-vegetable eaters, such that researchers could separate out a small group of study participants who regularly ate apples and could compare this group to other study participants who regularly ate fruits-plus-vegetables but did not include apples among their fruits.) Like the anti-cancer benefits of apples, apples’ antiasthma benefits are definitely associated with the antioxidant and anti-inflammatory nutrients found in this fruit. However, there is very likely to be something else going on as well since apples appear to be a truly standout fruit in this regard. Other Health Benefits While not as developed as research in other areas, preliminary health benefits of apples have also been established for several age-related health problems, including macular degeneration of the eye and neurodegenerative problems, including Alzheimer’s disease. In animal studies, prevention of bone loss has also been an area of investigation, particularly related to the phloridizin content of apples.

ORANGES

By Mrs Nozuko Ndongeni-Grootboom

consumed in excess. 3. Reduces Risk of Liver Cancer According to two studies in Japan eating mandarin oranges reduces liver cancer. This may be due in part to vitamin A compounds known as carotenoids. 4. Lowers Cholesterol Since they’re full of soluble fiber, oranges are helpful in lowering cholesterol.

One orange provides a range of vitamins and minerals; a staggering 130 percent of your vitamin C needs for the day. According to the American Heart Association, eating higher amounts of a compound found in citrus fruits like oranges and grapefruit may lower ischemic stroke risk for women. 13 Health Benefits of Oranges: 1. Helps Prevent Cancer Oranges are rich in citrus limonoids, proven to help fight a number of varieties of cancer including that of the skin, lung, breast, stomach and colon. 2. Prevents Kidney Diseases Drinking orange juice regularly prevents kidney diseases and reduces the risk of kidney stones. Note: drink juice in moderate amounts. The high sugar content of fruit juices can cause tooth decay and the high acid content can wear away enamel if

5. Boosts Heart Health Oranges are full of potassium, an electrolyte mineral, responsible for helping the heart function well. When potassium levels get too low, you may develop an abnormal heart rhythm, known as an arrhythmia. 6. Lowers Risk of Disease Oranges are full of vitamin C which protects cells by neutralizing free radicals. Free radicals cause chronic diseases, like cancer and heart disease. 7. Fights Against Viral Infections Studies show that the abundance of polyphenols in oranges protects against viral infections. 8. Relieves Constipation Oranges are full of dietary fiber which stimulates digestive juices and relieves constipation. 9. Helps Create Good Vision Oranges are rich in carotenoid

compounds which are converted to vitamin A and help prevent macular degeneration. 10. Regulates High Blood Pressure The flavonoid hesperidin found in oranges helps regulate high blood pressure and the magnesium in oranges helps maintain blood pressure. 11. Protects Skin Oranges are full of beta-carotene is a powerful antioxidant protecting the cells from being damagewhich also protects the skin from free radicals and prevents the signs of aging. 12. Oranges Alkalize the Body Although oranges are acidic before you digest them, they contain many alkaline minerals that help to balance out the body after they are digested. In this respect, they are similar to lemons which are one of the most alkaline foods available. 13. Provides Smart Carbs Oranges like all fruits have simple sugars in them, but the orange has a glycemic index of 40. Anything under 55 is considered low. This means as long as you don’t eat a lot of oranges at one time, they won’t spike your blood sugar and cause problems with insulin or weight gain.

MHM | July/August 2016

Women’s Health & Fitness 6 Pilate Moves For A Flatter Stomach

The Hundred

Saw

Crisscross

Lie flat with your legs squeezed together and long, strong arms by your sides (A). Lift both legs a few inches off the mat, squeeze your buttocks, and scoop your abs. Lift your head and look to your toes (B). Raise your arms over your thighs and pump your arms up and down with energy. Take a long, steady inhale for five pumps and a long, steady exhale for five pumps (C). Complete two to five sets (one set is 10 pumps) and work up to 100 pumps.

Sit tall with a straight back and long waist. Open your arms straight out to your sides at shoulder-height and “crack a walnut” between your blades. Open your legs wider than your shoulders, flex your feet from the ankles, and anchor your bottom to the mat (A). Inhale as you rotate your trunk to the left and round over your left knee; pressing your right hand against the outer edge of your left foot and lifting your back arm as high as possible, palm down (B). Exhale as you slide your right hand along your outer foot in three progressive forward “sawing” motions while drawing back in your right hip to create diagonal opposition for your oblique abs (keep the weight of your lower body even on the mat no matter what the upper body is doing) (C). Inhale and return to start. Repeat the sequence, twisting right. Perform three sets.

Lie on your back with your hands layered, palm over palm, behind your lifted head and with your knees bent tightly into your chest (A). Inhale slowly and twist your torso to the left until your right elbow connects with your left knee, straightening your right leg forward and holding it a few inches above the mat. Exhale with control and twist right, connecting your left elbow to your right knee and extending your left leg (B). Continue alternating sides, completing six sets of twists

The Hundred Lie flat with your legs squeezed together and long, strong arms by your sides (A). Lift both legs a few inches off the mat, squeeze your buttocks, and scoop your abs. Lift your head and look to your toes (B). Raise your arms over your thighs and pump your arms up and down with energy. Take a long, steady inhale for five pumps and a long, steady exhale for five pumps (C). Complete two to five sets (one set is 10 pumps) and work up to 100 pumps.

MHM | July/August 2016

Corkscrew

Double-Leg Stretch Hug both knees into your chest with your head lifted forward and your elbows wide (A). Inhale with control as you reach your legs forward and arms backward—stretching in opposition—and drawing your abdominals in deeply to support your spine (B). Exhale slowly as you deepen back into your hug position, using the pull of your knees into your belly and chest to expel more and more air from your lungs (C). Repeat six times.

Lie flat on your back with long, sturdy arms by your sides. Squeeze your legs together tightly from the backs of the upper inner thighs. Inhale slowly as you lift your legs overhead, rolling back until you’re balanced in the middle of your shoulder blades and the backs of your arms (A). Point your toes and exhale with control as you roll back down your spine, leaning your body slightly to the right (B). When your right glute touches the mat, circle your legs to the left and inhale slowly (C), rolling up the left side of your body while scooping your abs and lifting your bottom (D). Continue reversing the circle direction each time and complete three sets.

DANCE YOUR BODY INTO SHAPE Sport: No. You can enter dance competitions, but dance can be purely social or artistic. Low-Impact: Yes. Dancing can be a high-or low-impact workout depending on the style of dancing What Else Should I Know? Cost: Free if you already know how, or the cost of classes if you want lessons at a studio.

Get ready to hit the dance floor! Dancing is a whole-body workout that’s actually fun. It’s good for your heart, it makes you stronger, and it will help with balance and coordination.

30-minute dance class burns between 130 and 250 calories, about the same as jogging. Sign up for a class. Your teacher will lead you through a series of choreographed steps. The focus might be on the footwork, but the series of leaps, turns, shimmies, and cha-chas engage the entire body. There are lots of options. With dance-inspired workouts ranging from ballroom and ballet to hip hop and club dance classes, you’ll never be bored! Intensity Level: Medium The intensity depends on the type of dance you choose. Fast-moving dance styles like hip hop and salsa are more intense than slower dances like the tango or waltz. All of them will use your whole body and will challenge your brain as you learn the choreography and form. Areas It Targets Core: Yes. Depending on the type of dance you choose, some of the steps/moves will engage the core muscles. Arms: Yes. Although most dances focus on your lower body, you’re also using your arms. Legs: Yes. The choreography will have you doing moves that work your lower body, including your quads and hamstrings. Glutes: Yes. Hip hop dancing and ballet include moves that engage the glutes. Back: Yes. Dance uses your core muscles, including those in your back. Type Flexibility: Yes. Most dance-inspired workouts include moves that improve flexibility. Aerobic: Yes. Dancing raises your heart rate. The more up-tempo the dance style, the better it is for your heart. Strength: Yes. You won’t be lifting weights, but your body weight counts, helping to build muscle strength.

Good for beginners? Yes. There are dance classes aimed at beginners. If you’re just starting out, give yourself time to learn the moves. It doesn’t happen overnight, but it will happen eventually! Outdoors: No. Most dance classes are taught in studios. At home: Yes. You can dance anywhere. Equipment required? It depends. Some classes will require specific shoes; for others (like hip hop) all you need are sneakers. What Physical Therapist Ross Brakeville Says: Depending on the style, you can improve your heart health, joint mobility, strength, balance/coordination, and an overall sense of well-being, making dance good for most everyone. If you can’t afford classes, try a dance workout DVD or follow an online video at home. If you have a medical condition such as diabetes or high blood pressure, take note on how you feel before, during, and after dancing. If you’re not feeling right or it takes more than a few minutes to get back to “normal,” check with your doctor before continuing. Is It Good for Me If I Have a Health Condition? Dancing is a fantastic activity if you have medical conditions such as heart disease, high cholesterol, or diabetes. Dancing more intensely, for a longer time, is more of a workout for your heart. You can choose the dance style and intensity level that meets your needs. Your doctor can let you know what’s OK. If you have an injury, let it heal before you start dancing. If you have other physical limitations, you may have more options than you think. Integrated, or inclusive dance, introduced in the 1960s, is for people with physical and mental limitations. There are dance companies that include dancers in wheelchairs, for instance. Dancing is a great way to keep fit during pregnancy, especially if you were a dancer before getting pregnant. Be careful with your balance during the second and third trimester, when pregnancy can add stress to your back. Ask your doctor about doing pelvic floor exercises like Kegels and core activities to improve your abs, low back, and hip strength as a complement to your dance training. MHM | July/August 2016

My Sexual Health 5 Exercises Men Can Do for Better Sex Move over, Viagra: Regular exercise could be the best medicine for a man to improve his sex life. You know that working out is good for your health. But did you know that hitting the gym could also help you have better sex? “Working out three to four times a week can do a lot to help your sexual technique, flexibility, and endurance,” says Pete McCall, MS, an exercise physiologist and personal trainer for the American Council on Exercise (ACE). So what types of exercise are best for better sex? McCall recommends the following five “sex exercises.” Better Sex Exercise No. 1: Weight Lifting Strength training could be just what the doctor ordered for your sex life. The reason: “Weight lifting causes the body to produce testosterone, which is the primary precursor for the male sex drive,” says McCall, who recommends lifting enough to feel fatigue by the 10th repetition. In fact, some studies have linked short intense exercise, such as weight lifting, with increased testosterone levels. To improve your sex life, do some push-ups, sit-ups, and crunches. These muscle-building exercises can help lead to better sex by strengthening the shoulders, chest, and abs. Strong upper body strength can increase stamina since these muscles are used during intercourse. Better Sex Exercise No. 2: Kegels Doing Kegels is considered a good sex exercise for men because these exercises can help endurance and control by toning the pubococcygeus (PC) muscles — the ones that let you stop the flow of urine mid-stream. Named after Los Angeles physician Arnold Kegel, they strengthen the muscles in your body’s pelvic floor, which can lead to better sex. “Men can use Kegels to delay ejaculation by contracting these muscles just before orgasm,” says McCall. To do Kegels, start by interrupting the flow of urine when going to the bathroom to get familiar with your PC muscles. After that, you can do Kegels anytime and any place by squeezing the PC muscles. Hold for 10 seconds, relax, and do as many reps as you can before tiring. Better Sex Exercise No. 3: Yoga Want to shake up your sex life with some new positions? Practicing yoga will give you better sex by allowing your body to get into creative positions for maximum pleasure during intercourse. “Yoga will help your flexibility,” which can result in better sex, McCall says. Some experts say it can also improve your stamina in the sack by drawing your energy in and up. McCall recommends yoga poses that improve pelvic muscles, such as the Bow Pose, Peacock Pose (also called the Forearm or Elbow Balance), and Shoulder Stand. Better Sex Exercise No. 4: Fast Walking In a study of 31,000 men over age 50, Harvard researchers found that aerobic exercise resulted in a 30-percent lower risk of erectile dysfunction (ED). More specifically, according to another study, aerobic activity that burns at least 200 calories per day (equal to fast walking for two miles) can significantly lower the risk of ED. Brisk walking is thought to help ED by improving circulation and blood flow. “Fast walking, running, and other aerobic activities help your sex life for the same reason that they prevent heart attacks,” says McCall. “They keep your blood vessels clear.” The result can be stronger and longer erections. Vigorous activities, such as running and brisk walking, also release endorphins and relax you, which can boost sexual performance. Better Sex Exercise No. 5: Swimming In another Harvard study of 160 male and female swimmers, swimmers in their 60s reported sex lives comparable to those in their 40s. Since sexual activity can be an act of endurance, long-distance swimming can keep you going and going like the Energizer bunny. “Swimming for at least 30 minutes three times a week will increase sexual endurance,” says McCall. Swimming is also a great activity for weight loss, which can also lead to better sex. A randomized, single-blind study of 110 obese men with ED found that losing just 10 percent of their body weight improved sexual function in one third of the men. And it’s no secret that losing excess body fat will help attain those six-pack abs and make you more attractive to potential partners. The result: better sex! Try doing some (or all) of the above workouts to improve your sexual technique, endurance, and flexibility. Your mate will be impressed with your sexual powers and, as a side benefit, you’ll get healthier and fitter along the way.

MHM | July/August 2016

My Sexual Health

11 Myths We Have to Stop Believing About the Female Orgasm There’s a lot of bad information spinning around out there, and there’s a lot of male-centered information. Women orgasm differently from men, and in some ways the act of sex as we currently know and accept it is in opposition to women’s pleasure. In honor of tomorrow — International Day of the Female Orgasm Myth #1: Orgasm is the only goal when it comes to having sex. Sex is about pleasure. Sometimes, it’s also about connection. Orgasm is a lovely byproduct. But too many people think of sex — and masturbation for that matter — as akin to a road trip. You have a destination and a map and a single tool, your car, to get you there. Sex should be geared toward exploration rather than destination. Even if you’ve done it a thousand times before, each occasion has the opportunity to be a new adventure. So follow it where it leads and keep at it for as long as the pleasure lasts. Myth #2: All women can easily have multiple orgasms.

acts bear repeating when — most often — nothing could be further from the truth. Sex doesn’t always lead to orgasm. But it must always lead to pleasure. So tell the truth every time.

en. We need 20 to 30 minutes of clitoral stimulation on average, according to Betty Dodson, and a combination of activities is generally preferred — and still, there are no guarantees.

Myth #5: Having safer sex ruins sex.

Myth #9: Position makes no difference when it comes to female orgasm.

That’s just crazy talk. Safer sex is actually sexier sex because one, it shows that your partner cares about you enough to protect you, and two, it allows your brain not to worry about pregnancy or STIs and instead to focus on the important thing at hand — playing with your partner! Myth #6: No woman wants to have a quickie.

Women are a lucky bunch. We have the capacity for multiple orgasms. But don’t let the movies fool you. That doesn’t mean that all women, or even most women, actually have them. And even for those who do, it doesn’t mean that it’s easy or that it happens each and every time they have sex or masturbate.

Anything that starts with “no woman” or “every woman” is likely untrue, because we are all as different as we are alike. Plenty of women enjoy quickies. Once again, it’s all about the who, when, where, why, and how. A quickie doesn’t have to result in an orgasm, and it can be a fun way to connect with your partner when there’s no time for anything more.

Myth #3: All women like the kind of sex you see in those romantic movies.

Myth #7: If you have a skilled partner, there’s no need for sex toys.

Nice girls want to be f*cked too. Although porn is dangerous because it implies that women easily come instantly and multiple times and that sex with a man is all about the man, romantic films are equally dangerous because they suggest that all we want is to have our hair gently stroked and our backs rubbed. F*ck that. We want to be f*cked too.

This is bunk. Period. Having an orgasm isn’t easy for all women, and there’s no shame in using whatever means you enjoy. So bring on the toys, and the more the merrier as far as I’m concerned. One of my favorite things is to have a partner penetrate me slowly with Betty Dodson’s Vaginal Barbell while stimulating my clit with any number of vibrating goodies.

Myth #4: It’s perfectly fine to fake an orgasm.

Myth #8: All women can easily reach orgasm.

Although I can tell you from firsthand experience that no partner I’ve had has ever known I was faking it, that’s nothing to be proud of. I was doing myself a major disservice every time I faked the Big O. Why? Because I was basically telling my partner that what we did resulted in an orgasm, which implies that said

Intercourse is not the main event. (I know, I know. Scrape yourself off the floor.) The biggest problem when it comes to female orgasm is that men and women expect women to be able to come in the three to five minutes that many men last during penetration. But it doesn’t work that way for most wom-

Position makes all the difference when it comes to orgasm, but not for the reasons you might think. It is unlikely that a woman will come from penetration alone. If she does, it will be because everything prior to that was stellar, the penetration was well-timed, and the position allows for clitoral stimulation either directly or indirectly. Myth #10: Penetration is the key for a woman to reach orgasm. Intercourse alone usually does not lead to orgasm. Twenty-five percent of women say they can consistently orgasm via penetration alone. Even that number may be high; most likely, those women who reported orgasm from penetration alone were experiencing some level of clitoral stimulation from the thrusting. I would argue instead that 99.9 percent of women need clitoral stimulation if they are going to reach orgasm. There are always the outliers. But we’re talking about the rule here, not the exception. Myth #11: Male orgasm is primary and female is secondary. If you have a male partner, this is the most important thing you need to know when it comes to orgasm: Yours is just as important as his. Equal. Just because it may take you longer... Just because you can have more varieties, more often... Just because penetration alone doesn’t necessarily do the trick for you... None of that means that female orgasm should in ANY WAY take a backseat to male orgasm. Male and female orgasms are equally important. Always.

MHM | July/August 2016

My Sexual Health

Natural solutions for sexual health issues

s there a way to naturally treat the most common sexual health ailments? We rounded up the best (and most effective) alternatives to traditional medicines. By Christopher Habib, ND and Kavita Sabharwal In the U.S., combined sales of vitamins, supplements, herbs and homeopathic products for intimacy in both the natural and conventional channels grew three per cent year over year. From May 2013 to May 2014, sales for intimate products were at nearly $69 million, up from $67 million for 2012 to 2013, according to data compiled by SPINS. In the mainstream pharmaceutical channel, Viagra alone made over $1 billion in worldwide revenue last year, a number that is gradually decreasing due to increased competition and loss of exclusivity by Pfizer, yet is still widely available. According to Terrance Morris, Healthy Living Merchandiser at Pomme Natural Market, a method that has been effective for his store has been to group products together by brand rather than condition. â&#x20AC;&#x153;I have always done this and it works well for us. With my photography and package design background I know companies make their bottles and boxes to give a stronger presence if shelved together as a full unit or section. We have very knowledgeable staff that can help the customer find any item they want,â&#x20AC;? says Morris. Sanjiv Jagota, president of Natureâ&#x20AC;&#x2122;s Source, believes that to build a strong category, the products should accommodate the demand. In his stores, the sexual health category is composed of 60 per cent products related to prostate health. The remaining section is divided into 20 per cent maca, five per cent arginine, seven per cent assorted libido-boosting products, and eight per cent products to encourage urinary tract health. While you might find it more effective to group products by concern as many retailers often do, Morris believes that may not be the most effective way to promote sales. He finds that with products that are grouped by concern, customers often choose the product that is on sale, rather than based on ingredients or product quality, which is not how he feels a health food store should be.

MHM | July/August 2016

ADULT ADHD

Understanding Adult ADHD Attention Deficit Hyperactivity Disorder, also known as ADHD, is being diagnosed in more and more children. However, Adult ADHD seems to go mostly unnoticed or highlighted. There is an estimated 4.4% of adults with ADHD, about four in every 100 adults, while the majority of these adults go undiagnosed. When adult ADHD goes undiagnosed or untreated, it threatens to have some serious effects such as; impaired relationships, increased rate of unemployment or underachievement at work, social and driving destruction, low self-esteem and lack of self-confidence. Unfortunately, only 11% of adults with symptoms that meet the criteria of ADHD are currently being treated for it, while the rest go unnoticed. Adult ADHD Symptoms

information • Easily lost in details and loses sight of the broader outline • Forgetfulness

Inattention: • Quickly distracted, quickly bored • Struggle to complete tasks • Switching from one activity to another • Poor ability to plan, organise and choose • Struggle listening and taking in

Hyperactivity: • Always busy (inability to stop talking or carrying out activities) • A feeling of inner restlessness or agitation • Inability to relax peacefully • Impulsivity: • Impatient • Acting without thinking (spending too much money, spending money quickly blurting things out, gambling, stealing, impulsive binges and decision making) • Impulsive starting or leaving relationships and jobs How to get help? To speak to a counsellor for FREE telephonic counselling, information and referrals – call the ADHD Helpline on 0800 55 44 33 between 08:00 and 20:00. They are open seven days a week, 365 days a year.

MHM | July/August 2016

KIDS HEALTH / ASD SIGNS

Early Signs of ASD Little awareness of others.

Self-injurious behaviour, e.g. head banging, scratching or biting.

Imaginative play may be poor. E.g. cannot play with a wooden block as if it is a car.

Unusual habits such as rocking, hand flapping, spinning of objects etc.

The development of speech and language may be atypical, absent or delayed.

Indifference to, or dislike of being touched, held or cuddled.

Minimal reaction to verbal input and sometimes acts as though he/she is deaf.

Sense of touch, taste, sight, hearing and/or smell may be heightened or lowered.

Changes in routine or the environment may cause distress.

Sudden laughing or crying for no apparent reason.

Pursues activities repetitively and cannot be influenced by suggestions of change.

Uneven gross/fine motor skills.

Inappropriate attachment to objects.

Abnormal sleeping patterns.

Displays extreme distress and/or tantrums for no apparent reason.

Prefers to play alone.

Difficulty in interacting with others and little or no eye contact.

No real fear of dangers.

Call Autism South Africa if you notice 3 or more of early signs of ASD 0114849909 info@autismsouthafrica.org www.aut2know.co.za

MHM | July/August 2016

WATER MANAGEMENT

INKOMATI-USUTHU CMA he Inkomati-Usuthu Catchment Management Agency (IUCMA) is an Agency of the Department of Water and Sanitation established to manage water resources at catchment level, which is the Inkomati-Usuthu Water Management Area (IUWMA). The IUWMA comprises of six (6) Sub Catchments, Lower Komati, Upper Komati, Crocodile, Usuthu, Sabie and Sand. Resource protection and waste: Water Quality management was one of the functions delegated to the IUCMA. This article is based on the water quality aspect and in particular disease causing microbiological or parasitic agents (waterborne diseases). Waterborne diseases are mainly transmitted through contact or consumption with infected water. Waterborne pathogens include viruses (e.g., hepatitis A, poliomyelitis); bacteria (e.g., cholera, typhoid, coliform organisms); protozoa (e.g., cryptosporidiosum, amebae, giardia ); worms (e.g., schistosomia, guinea worm).

ater also harbors the intermediate stages of many parasites, either as free-living larvae or in some other form, and it is the vehicle for essential stages in the life cycle of many dangerous insect vectors, notably mosquitoes and blackflies. this article focuses mainly on the pathogenic organisms for which water is a common vehicle. It is important to note that not only drinking water, but also water used for cleaning fruit, vegetables, and cooking utensils, and for washing, can convey disease. Indeed, salads that have been washed in polluted water are a frequently overlooked and rather common source of waterborne disease, responsible for an occasional outbreak of cholera or typhoid. Water resources such as groundwater and surface water can all be contaminated by fecal matter of human or animal origin. Organic matter of other origin (dead animals, decaying vegetation) can contaminate drinking water too resulting in serious diseases.

wastewater by municipal treatment works. Sanitary services are based on sewage disposal systems in most organized urban communities. Some rapidly growing suburban developments may lack adequate sanitation during their early stages. In rural areas, human waste is often disposed of in septic tanks or pit latrines. The combination of sanitary disposal of human sewage and the provision of safe water supplies has virtually eliminated many of the serious waterborne epidemic diseases that took such a heavy toll of life until the early years of the twentieth century. However, sanitary services break down when poor maintenance, floods, and other disasters occur, and at such times including the failure of adequate wastewater treatment and where poor water resource quality has been reported, it is essential to boil water to ensure that pathogens are killed. Even with the best legislation and protective measures however, there are occasional serious large waterborne diseases such as Cholera, cryptosporidiosis and several lethal outbreaks of E. coli infection, which are very dangerous because some cause diarrhea, vomiting and kidney damage that can be fatal. The above mentioned waterborne diseases are often due to pollution of water resources and public drinking water supplies by human and animal waste. Municipal water supplies should also be routinely monitored by frequent bacteriological and chemical testing. Bacteriological testing focuses on coliform organisms that, if present, are not just harmful but also are an indicator for other varieties of possible pathogenic microorganisms.

The essential components in the prevention of waterborne diseases are the sanitary disposal of sewage, diapers and adequate treatment of

MHM | July/August 2016

WATER WASTE MANAGEMENT

Water Waste Management Water Waste Management is the field of handling wastewater, to make it suitable to either be recycled into a water system or to be disposed of in an environmentally conscious manner. Water waste management is one of the larger problems facing most major cities in the modern world, with overflow causing severe pollution problems and increasing population densities stretching existing infrastructure to the breaking point. Both mechanical and biological processes are utilized in water waste management, to get rid of undesirable particulate matter and to eliminate any potentially harmful pathogens. Sewage Treatment One of the major fields in water waste management is that of sewage treatment. Sewage treatment covers domestic sewage, commercial runoff, environmental runoff, and more. Households produce sewage as waste from their toilets, showers, sinks, and baths, which is generally either pumped into a leech field on the premises, or else sent into a central sewage system. Industrial wastewater can be particularly dangerous, often with harmful pollutants added to the water and introduced into the sewage system. In some regions industrial wastewater is specially regulated, and may require a special facility to process. A substantial problem in modern water waste management has arisen as existing sewage systems are filled close to capacity. Many modern cities allow runoff from rainstorms to filter directly into the sewage system, which adds a stress to an already stretched system. As a result, during particularly heavy storms, or storms that last for long periods of time, the rainwater may cause the sewage system to exceed its capacity, creating what is called a combined sewer overflow, which can be a mess both within the cities and on the coastline. Sewage in a major city is generally treated at a central water waste management facility, where it is sent by an extensive series of pipes and pumps. Most management systems have three distinct tiers, referred to simply as primary, secondary, and tertiary treatments. Primary treatment involves separating solids out of the wastewater, generally through mechanical means such as settling and filtration. Secondary treatment involves using biological means, such as microorganisms, to bring dissolved material out of solution and into a solid form. Tertiary treatment then involves removing these solids from the water, and treating the resulting water to purify it, generally through micro filtration or chemical additives.

MHM | July/August 2016

LIFESTYLE

Solutions To Common Unhealthy Habits Unhealthy lifestyle. It’s a common contributor of our biggest health problems: stroke, heart disease, diabetes, cancer. What do we recommend to keep your heart, mind, and body in optimally good health? For the secrets to a long healthy life, here is what My Health Magazine team has to say.

Solutions to the most common unhealthy habits of professionals and our advice: 1. Daily exercise. You brush your teeth every day; exercise is equally important for your daily routine. Turn off the TV or computer, and get at least 30 minutes of exercise every day. To work your heart, it’s got to be aerobic exercise. You’ve got lots of options: walking, jogging, biking, rowing machine, elliptical machine, swimming. But don’t feel like you have to be an athlete. Walking is great exercise. Get 10 minutes here and there during the day. It all counts. Start with something simple, like parking in the far corner of the parking lot -- so you get those extra steps to the door. Take the stairs one or two flights instead of the elevator. If you take public transportation, get off one stop early and walk the rest. Get out at lunch to walk. Or walk with your significant other or your spouse after work. You’ll get a bonus -- relaxation and stress reduction. 2. Healthy diet. Quit eating junk food and high-fat fast food. Your heart, brain, and overall health are harmed by foods high in saturated fats, salt, and cholesterol. There’s no getting around it. You’ve got to replace them with healthy foods: lots of fruits, vegetables, fish, nuts, olive oil - what we call the Mediterranean diet. Eat like an Italian, a Spaniard, a Greek! Enjoy! 3. Weight loss. Too much body weight puts your health at great risk. When you take in more calories than you burn, you get fat -- it’s that simple. You’ve got to eat less. You’ve got to exercise more. You’ve got to push yourself to make these lifestyle changes -- but you’ve got to do it to help avoid serious health problems like heart disease, diabetes, or stroke 4. Regular physical exams. Tell your doctor your family medical history. Learn your personal risk factors, and the screening tests you need. Women may have mammograms to screen for breast cancer and Pap tests for cervical cancer. Men may have prostate cancer PSA tests. Routine screening for colorectal cancer should start at age 50, perhaps earlier if colon cancer runs in your family. You also need regular diabetes, blood pressure, and cholesterol tests. Make sure your immunizations are up to date. You may need flu and pneumonia shots, depending on your age. 5. Less stress. When a person says they’re too busy to exercise, it tells me other things are crowding out what’s important in life: They don’t spend time with family and friends; don’t exercise enough; don’t eat right; don’t sleep properly. All these things reduce stress in your life, and that is critical to your health and longevity. To be healthy, we need to set boundaries -- and set limits on work hours. We should not be working so hard that we’re neglecting the things that keep us healthy. This is important advice, too, for people who take care of elderly parents or young children. Make sure you’re getting proper exercise and sleep -and that you’re not trying to do too much.

MHM | July/August 2016

COVER STORY

FIKILE MAKHOBA From East Rand, Spruitview, Fikile Makhoba grew up as the eldest of two in her family. With people at heart, she wanted to be a doctor when she grew up, however, she couldnâ&#x20AC;&#x2122;t stand the sight of blood and soon realised that being a G.P isnâ&#x20AC;&#x2122;t what she will want to be the whole of her life. As a passionate, driven and hardworking woman, and with the guidance from her mom who is a life orientation teacher, Fikile changed course and ventured into Optometry at the University of Johannesburg.

MHM | July/August 2016

COVER STORY different from the rest. Fikile used to work as an employee before she got an offer for a partnership from 2011 – 2013. That was not easy. “It was very challenging,” she shares, but it gave her the strength and guts to open her own practice. It was in the middle of 2014 that she opened her own Fikile Makhoba Optometry practice. “It has not been a smooth sail, there has been times when things weren’t good and I felt like giving up but I’m like let me just give it one more push and that one more push saw me through”

ue to the love of working with people and always wanting to help she saw Optometry as good to work in. It was also because of the flexibility when it comes to time management as she can schedule her diary as to how she’d love it to be. “It’s not as demanding in Optometry as in other Medical fields in terms of time” she says. “So one can have enough time to spend with family and close people”. Her practice is warm and welcoming and she says because she does not only help her clients with their eyes only. She talks with them openly and generally, making them feel welcome and at home. This encourages them to come again and again even just to say hi or for a cup of coffee and chat. This is what fulfils her and makes her practice

MHM | July/August 2016

“Even when things aren’t so good, I keep coming back. We don’t just give up in life, we don’t know what tomorrow holds. It might just be better so I kept coming and keep coming. And as for those that are looking to do Optometry, I’d say be patient with your patients and enjoy working with people. Optometry isn’t just giving out glasses, it’s about the different people that you meet and help and building relationships. Each patient has to be treated differently.” Fikile often goes to High schools to talk and motivate the Matric students. That also is how she overcomes her fear of public speaking. An ordinary hardworking young lady who is not here to just give out glasses Fikile Makhoba is. She is here to help and to heal. “Everything is intertwined I believe, so I want to be that practitioner who cares for the people. I want people to be able to say when they’ve had a rough day and they need someone to talk to they know they’ve got me. Or even when they’ve had something excite them.”

BREAST HEALTH

Be Good to Your Breasts 11 Steps that May Decrease Your Cancer Risk

. Maintain a healthy body weight throughout your life.

• Being overweight/obese increases the risk of post-menopausal breast cancer. • Additionally, gaining weight in adulthood, regardless of actual body weight, can increase the risk of breast cancer.

2 mitigate this risk.

. Minimize or avoid alcohol. • Alcohol use is the most well established, dietary risk factor for breast cancer. • Many studies have shown increasing alcohol intake from one to two drinks a day increases the risk of breast cancer by 25-30%! • There is a direct dose-response relationship. Binge drinking (5 or more drinks in one period of time) is especially risky. • Taking 400 mcg of folic acid (as found in a multivitamin) daily has been shown to

. Consume as many fruits and veggies as possible. Aim for 7 or more servings (about 4 cups) a day. • The superstar vegetables for breast cancer protection – all cruciferous (broccoli, cabbage, brussel sprouts, cauliflower, and watercress), dark leafy greens (collards, kale, spinach), carrots, red/orange bell peppers, sweet potatoes, and tomatoes. • Note: it is best to eat cruciferous vegetables raw or lightly cooked, as some of the phytochemicals believed to offer protection against breast cancer are destroyed by heat. • The superstar fruits for breast cancer protection – all citrus, all berries, cherries, red grapes.

. Exercise regularly the rest of your life. • Many studies have shown that regular exercise provides significant protection against breast cancer. (Regular exercise can reduce blood insulin levels and body fat, both associated with increased breast cancer risk.) • Strive for 30 minutes or more of moderate aerobic activity (brisk walking) 5 or more days a week. Consistency and duration, not intensity, are key!

. Do your fats right! The type of fat in your diet may affect your breast cancer risk. • Minimize consumption of saturated fats (fatty cuts of red meat, whole dairy products, butter). • Strictly avoid trans fats (stick margarine, shortening, processed food containing hydrogenated or partially hydrogenated oils). • Maximize your intake of omega 3 fats (oily fish, canola oil, soy beans, flaxseed, omega 3 fortified eggs, walnuts, and dark leafy greens). • Consume the monounsaturated fats (canola oil, extra virgin olive oil, avocados, and nuts/seeds) as your main fats. Extra virgin olive oil may be is especially breast healthy.

6 7 8 9

. Do your carbs right! • Minimize the highly processed, high glycemic carbs, A.K.A. the “Great White Hazards”– white flour products, white rice, white potatoes, and sugar. • These carbs trigger hormonal changes that may promote cellular growth in breast tissues. • Replace the “Great White Hazards” with 100% whole grain products and beans. These high fiber, nutrient dense carbs provide protection from many different forms of cancer. Beans are especially beneficial for breast health.

. Enjoy whole soy foods regularly – strive for several servings a week. • Tofu, tempeh, soy milk, roasted soy nuts, edamame and miso. • Whole soy foods contain phytoestrogens (isoflavones) that are felt to protect breast tissue from the carcinogenic effects of excessive biologic estrogens. . Minimize exposure to prescription estrogens and progestins, especially in combination. • Do not take prescription estrogens unless medically indicated. • Lifetime exposure to estrogen plays a fundamental role in the development of breast cancer.

. Minimize exposure to xenoestrogens (estrogen-like environmental contaminants). • These include environmental pollutants, such as pesticides and industrial chemicals like dioxins. • Buy organic produce if your budget permits; otherwise, thoroughly wash all non-organic produce and minimize exposure from non-organic dairy products, meats and poultry. • Do not freeze water in plastic containers or heat foods in the microwave in plastic containers or with plastic wraps like Saran MHM | July/August 2016

Yoga’s Stress DON’T LET TENSION RULE YOUR LIFE; YOGA OFFERS A PRACTICAL PRESCRIPTION FOR CALM

MHM | July/August 2016

more than a feeling

Stress is tricky to define, but it feels like the tense, scared, overwhelmed opposite of post-Savasana bliss. “It’s a moment when you perceive there are more demands on you than you can handle,” says Timothy McCall, MD, Yoga Journal’s contributing medical editor and the author of Yoga as Medicine. From a Western perspective, stress seems like just a terrible mood, but it’s much more than a feeling. “People tend to think of stress as an emotional state, and they don’t think it could have an effect on our physical state,” says Roberta Lee, an integrative physician with the University of Arizona Health Network and the author of The SuperStress Solution. Yet her patients complain of stress-related headaches, fatigue, back pain, cognitive problems, and imbalanced digestion. And that’s just the small stuff. MHM | July/August 2016

YOGA

In the last 30 years, science has discovered connections between stress and most major diseases—diabetes, depression, heart disease, stroke, autoimmune disorders, and even cancer. Turns out chronic stress wreaks havoc on nearly every system in the body. During a stressful moment, the fightorflight response kicks in and prompts the adrenal glands to release a cascade of cortisol, epinephrine, and norepinephrine— what Lee calls the “get up and go” hormones. They flood the whole body, which gets busy protecting you from predators by slowing digestion, spiking your immune system, and adding clotting factors to blood. That’s a perfect response if you’re fleeing a ravenous tiger or demented elephant, as our ancient ancestors had to do. But even though the body hasn’t changed much since hunter-gatherer days, the demands of the world certainly have. Tigers are now tanking economies; elephants are the electronic delivery of bad news. Now, instead of sprinting back to the cave to unwind when the beast is gone, we keep going in a perpetual stressed-out state, stuck in a logged-in, overworked, sleepdeprived, highly caffeinated lifestyle. Over time, these constant waves of stress chemicals and hormones wear down the immune system, cause nutrient depletion, mess with blood sugar, fog the brain, and lead to increased inflammation, a state of accelerated biological aging that begets all those awful metabolic diseases. Many of us are at risk. According to the American Psychological Association’s 2011 Stress in America survey, 22

MHM | July/August 2016

percent of people feel “extreme” stress, and 44 percent say their stress levels have increased over the last five years; 39 percent say they’ve crept up in the last year alone. With the health stakes so high, we clearly need to do something. the yogic chill pill “Yoga is the best overall system of stress reduction ever invented,” says McCall. “And part of the reason is that it attacks the problem on so many levels.” From a yogic perspective, chronic stress affects you on all levels—from the physical body to your spiritual connection. Stress obstructs and constricts all the koshas, the Sanskrit term for the “sheaths” of the body-mind. They go from dense to subtle: physical, mental, breath, wisdom, and bliss. Just as yoga engages and releases the muscles of the physical sheath, so it has calming, healing effects on the other koshas, too, McCall says. So, what’s actually happening when we slip into, say, Down Dog and breathe evenly and deeply, paying attention to how we feel and move through space? Why does yoga work? A 2011 study from Boston University posits that it’s partly because yoga—especially any style that emphasizes attention and awareness—shifts the body from a state dominated by the sympathetic nervous system (the crazy-making one that causes a stress response) to a state ruled by the parasympathetic system (the one that triggers the relaxation response). This may allow the fear-based part of the brain, the limbic system, to relax. “Yoga teachers are amygdala whisperers,” says yoga teacher Amy Weintraub, a psychologist and the author of Yoga for Depression and Yoga Skills for Therapists. “We’re whispering to the

limbic brain, saying, ‘Shhh.’ We’re offering calming practices and self-soothing, self-regulating practices. We are reuniting students with their own sense of self and wholeness.” This shift to a relaxation response may also be due to yoga’s ability to soothe the vagus nerve, a major component of our emotional well-being, according to Stephen Cope, the author of The Wisdom of Yoga and founder of and scholar in residence at the Kripalu Institute for Extraordinary Living. “Yoga helps balance the autonomic nervous system by improving vagal tone,” he explains. “People with high vagal tone bounce back from adversity quicker and can more easily regulate emotions.” One study at India’s National Institute of Mental Health and Neurosciences found that chanting Om decreased stress, again because it caused the vagus to shift into a blissy purring mode. Moreover, doing yoga also replaces a negative feedback loop with a positive one. “The arrows of causality point both ways,” says McCall. “Stress makes you breathe in a certain way, and breathing in a certain way makes you feel stressed out.” Conversely, when you breathe in a mindful and relaxed way, the relaxation response kicks in, which inspires further calm breathing. But yoga is not an instant, one-size-fitsall stress eraser, like “Take two asanas and call me in the morning.” For starters, each of us manifests stress differently. Some people get short-tempered and crabby, while others feel foggy and sad; some get sluggish, and some get spastic. There are as many kinds of yoga as there are flavors of stress. Those burdened with hyperactive anxiety can try a flowing practice to harness that energy and guide the mind to a happier place. For the burned out or sleep deprived, a restorative practice offers much-needed rest. A grounding practice is a perfect way to put down strong roots when you feel like a leaf caught in the winds of stress. Nearly everyone can benefit from a practice that integrates meditation, which eases pressure and sharpens the mind. And digging deeper into the yoga tradition, we find diet and lifestyle ideas that deeply support ease in the body and mind while strengthening the connection

YOGA

GROUNDING PRACTICES get your feet back on the ground

when you’re caught

up in a whirlwind of stress, it can be hard to stay centered. Let your practice be your anchor. If you feel like resting, the practice of “yogic sleep” lets you use the power of your mind to come back to yourself gently. If you feel like moving a bit, we offer two fantastic home practice sequences designed to help you reconnect with the earth. And our guide to getting into Padma sana (Lotus Pose) lets you remember that even in the muddiest water, you can put down roots and blossom above the murk and mess of life.

MHM | July/August 2016

GROUNDING PRACTICE Root yourself to the earth to stay grounded, even during chaotic times.

1 Standing Sidebend

Stand with your feet hip-width apart. Anchor both feet equally into the ground. Raise your arms overhead, turn your left palm out, flex the left wrist, and grab it with the right hand. Inhale and lengthen skyward; exhale and lean to the right, gently lengthening your left arm with your right hand. Breathe deeply into your left side. Take 3 breaths. Lift back to center and repeat on the other side.

2 Adho Mukha Svanasana

(Downward-Facing Dog Pose) Kneeling on all fours, press into your palms, curl your toes under, and lift your knees, drawing your hips up and back. Balance between grounding into the earth with your hands and your feet, drawing awareness in through the bones of your arms and legs. Breathe easily and fully, releasing tension and finding grace.

3 Extended Warrior Pose

Step your right foot between your hands; rotate your left foot out and place your heel on the floor. Harness the power and stability of your legs and core to draw the right hip back and the left hip forward. Lift your arms by the sides of your waist and connect to your core. From the back shin, extend your arms forward; gaze forward. Feel a line of energy from your back leg through your belly, front spine, heart, and pinkies. Maintain inner awareness and take 5 breaths. Repeat on the other side.

4 Virabhadrasana I (Warrior Pose I)

Youâ&#x20AC;&#x2122;ll flow between poses 4 and 5 to open and lubricate your hips. From Extended Warrior, inhale, lift your torso, and bring your arms up overhead.

10 32

MHM | July/August 2016

5 Riding the Wave

Exhale, take your hands to the floor inside your right foot, turn to the left side, and draw your left heel slightly in. Keep your hands on the floor for support if you need to. Inhale and move back to Warrior I, spinning the left heel down and dialing your right hip back under you. Flow between Warrior I and this position 5 times on each side. Then come to Down Dog for 5 breaths.

6 Elephant Pose

From Down Dog, walk your hands toward your feet and roll up to standing. Bend your knees, anchoring your coccyx toward the earth. From your core, lift your torso and heart. Press your palms together, place the tips of the thumbs on your third eye, and draw your elbows together. Your arms act as your elephant trunk. Release your shoulder blades down your back, and lift your breastbone and elbows. Gaze out in front of you, feeling grounded and confident. After 5 breaths, stand up and lower your palms to your heart for a few more breaths. Repeat 3 times.

7 Prasarita Padottanasana

(Wide-Legged Standing Forward Bend) Step your feet wide apart. Interlace your fingers behind you. Inhale and lift your chest; then exhale and fold forward, bringing your hands over your head toward the floor. Ground through your feet and shinbones; release tension from your neck and shoulders. Stay for 5â&#x20AC;&#x201C;10 breaths.

8 Chest-Opening Twist

From Prasarita Padottanasana, place your hands on the floor, and turn your heels slightly in. Bend your right knee deeply while turning your left toes up. Hover your sitting

bones above the earth, and get heavy in your coccyx. Draw your inner thighs to the midline. Tuck your right arm and shoulder around your right shinbone, pressing the right leg into external rotation. Take your left arm behind you, and clasp your left wrist with your right hand. (Or simply place the fingertips on the floor in front of you.) Find the balance between doing and being; appreciate the wisdom your body has to offer. Breathe. Repeat on the other side.

9 Goddess Pose with Twist

Stand with your feet a little wider than your hips and turn your feet out about 45 degrees. Gently press your hands on the insides of your knees while dropping your coccyx down. Extend your spine forward, parallel to the floor. Inhale and draw the belly toward the spine; exhale and rotate your torso and heart to the right, left shoulder down, broadening across your chest. Inhale and return to center. Exhale and rotate to the left. Connect to the ease and balance in your body as it moves through the transitions. Repeat 5 times.

10 Parivrtta Janu Sirsasana (Revolved

Head-of-the-Knee Pose), variation From Goddess, jump your feet wider, bend your right knee, and squat down until youâ&#x20AC;&#x2122;re sitting on the floor with your left leg extended and left toes pointing skyward. Lengthen your spine, hold on to your right ankle with your left hand, and lift your right arm overhead. Press your right knee away from your midline. Draw your left shoulder in front of your left leg and roll the right side of your heart to the sky. Connect to gratitude through your breath. Take 5 breaths, come out, and, when ready, repeat on the other side.

8 MHM | July/August 2016

QUICK MENUS

Burritos NEED » 500 g lean beef » 2 tsp ground cumin » 1/3 cup olive oil » 2 tbsp lemon juice » 2 garlic cloves, crushed » 2 ripe avocados, mashed » ½ bunch fresh coriander, chopped » 1 can lentils, rinsed and drained (optional) » 1 fresh red chilli, seeded, thinly sliced » 4 flour tortillas » 60 g baby rocket leaves DO Sprinkle both sides of meat with cumin or other spices. Cook meat as preferred (slow cook, grill or barbeque). Season. Drizzle with two preferred oil and cook for three to four minutes each side for medium or until cooked to your liking. Transfer to a plate and cover with foil. Set aside. Combine lemon juice, garlic and remaining oil in a bowl. Place avocado in a bowl. Stir in two tablespoons of lemon mixture and half the coriander. Season. Combine lentils, chilli and remaining lemon mixture and coriander in a bowl. Season. Chargrill tortillas for 30 seconds each side or until lightly charred. Place on a plate and cover with a tea towel to keep warm. Slice beef. Place one tortilla on each plate and top with avocado and lentil mixtures, beef and rocket.

MHM | July/August 2016

ADDICTION

Addiction can have serious mental health consequences Media release – Akeso Clinics Addiction can have serious mental health consequences In recent years casinos have become part and parcel of South Africa’s entertainment scene, luring a growing number of people to have fun and enjoy the thrill of winning money. Sadly however, before they may know it, some gamblers become addicted to gambling and more often than not end up in a spiral of debt, causing themselves and their families endless heartache and misery. Statistics The statistics are staggering: while all forms of gambling except sports betting were illegal until 1996, 20 years later South Africa has over 40 licensed, regulated and taxed casinos. Moreover, about 57% of South Africa’s 55-million population gamble with the most popular forms being the national lotto, casino slots and limited pay-out machines (LPM). According to Dr Mike West, clinical psychiatrist at Milnerton Akeso Clinic in Cape Town, today 4-7% of South Africa’s gambling population are problem gamblers and 1% approximately pathological gamblers. Problem gambling, gambling addiction Problem gambling refers to a sub-clinical group who may have problems as a result of their gambling but do not fulfil the full criteria of ‘gambling disorder’. They may also be referred to as ‘atrisk’ gamblers, Dr West explains. On the other hand, gambling disorder or pathological gambling refers to a persistent and recurrent maladaptive gambling be-

haviour, characterised by urges to gamble continuously despite negative social, occupational or interpersonal consequences, oftentimes with several failed attempts to cut down or quit the behaviour, he adds. “Not everyone who gambles a lot becomes a problem gambler, but there are certain warning signs that suggest a problem may be developing. These include a preoccupation with gambling (for example, planning the next venture, thinking of ways to get money with which to gamble), gambling with increased amounts of money, gambling to escape from problems or to address feelings of guilt, anxiety and depression, ‘chasing the losses’ (gambling to get even with a previous day’s losses), lying to family members and jeopardizing or losing relationships, jobs or other opportunities because of gambling,” Dr West points out. It is acknowledged that certain types of gambling are more risky than others. For example, lotteries are often considered to be the least harmful, whereas electronic gaming machines (such as poker machines, slot machines) are commonly associated with problem gambling. Other studies suggest that the more times a game is played, it is more closely related to its particular risk, as opposed to the nature of the game itself. In that case, games in which multiple bets can be made in quick succession may be especially risky,” he adds. Nonsubstance-related addictive disorder The DSM-5 (Diagnostic and Statistical Manual of Mental Disorders. fifth edition) characterises and describes gambling disorder as a nonsubstance-related addictive disorder. “There are striking similarities between substance abuse and pathological gambling, including symptoms of tolerance, withdrawal, craving, a chronic and relapsing course, failed attempts to cut down or quit, excessive time spent on the behaviour and so on; it is becoming increasingly apparent that certain behaviours (such as gambling, eating, or sex) are able to influence the brains natural reward systems in significant ways, similarly so with drugs of abuse. MHM | July/August 2016

GAMBLING ADDICTION “In South Africa, a total of 13.5% of students could be considered to have a mildpredisposition to gambling, while 5.1% have a strong-predisposition, the latter group being the most at risk of becoming problem gamblers. Children from homes in which they were subjected to physical abuse or in which alcohol and gambling were common and tolerated, are most at risk, and tend to demonstrate other risk-taking behaviour, such as substance abuse and promiscuity.”

Online gambling

heavier gambling with greater risk.”

The growing phenomenon of onlinegambling has the potential to exacerbate the problem, Dr West stresses. “Online gambling has exploded on the internet and generated a global revenue of $41.36 billion in 2015. It appears to be most popular amongst the youth, and young adults who are often attracted to online gambling because of a strong desire for money. The internet provides 24/7-365 access to thousands of websites dedicated to gambling where a user can gamble privately without anyone being aware, at home, at work or on their smart phones. “One’s bank account is often one click away, amplifying the temptation to ‘chase’ losses or bet impulsively. Furthermore, there is little in the way of identity and background checks with regards to children and adolescent accessing and using these services. “Online gambling in South Africa is legal when using a licensed and registered South African bookmaker, however gambling with international companies from within South Africa remains illegal.”

Potential consequences Problems gamblers may experience: • financial difficulties, • accumulating debt, • breakdown in relationships, • loss of employment, • psychiatric comorbidity; and • increased risk of suicide.

Gamblers prone to other addictions According to Dr West, problem gamblers are three times more likely to report current or past alcohol or other substance abuse. “This may be due to shared environmental and neurobiological influences. Also, patterns of gambling may be different in those with a comorbid substance use disorder – these individuals tend to have a younger age of onset of gambling, and are more likely to engage in

MHM | July/August 2016

“Persistence in gambling in spite of these negative consequences is how pathological gambling is defined, also referred to as “gambling disorder”, and represents the most severe form of problem gambling,” Dr West points out. High risk of depression, suicide. According to Dr West, psychiatric comorbidity is common among individuals with problem gambling. “The most common co-occurring conditions are major depressive disorder, anxiety disorders and substance use disorders. Conservatively, 50% of problem gamblers will experience a depressive episode at some point in their lives. In certain populations and contexts that figure would be significantly higher, such as being of female gender, unemployed, single, and living in a setting of low socio-economic circumstances.” Children, adolescents particularly at risk Studies in the US have found that the lifetime prevalence of pathological and problem gambling in children and adolescents is, in certain instances, higher than that of adults, Dr West adds.

Treatment Following a thorough examination of, and investigation into, a person’s history, a mental health professional is best equipped to assess whether a person suffers from gambling addiction, Dr West advises. When it comes to screening for problem gambling, the internationally recognised “lie/bet” screening test is useful. This entails the following questions: • Have you ever lied to anyone important to you about how much you gamble? • Have you ever felt the need to bet more and more money? “A yes answer to one or both questions means that further assessment is needed,” says Dr West. Private sector psychiatric clinics such as Akeso Clinics offer inpatient and outpatient treatment for gambling disorder itself, as well as related substance use and other psychiatric comorbidities (such as depression and bipolar disorder) that occur commonly during the course of a primary gambling disorder. All medical schemes provide cover for these conditions, as part of the Prescribed Minimum Benefits (PMBs). Additionally, the National Responsible Gambling Programme (NRGP) is a country-wide public-private sector initiative offering a toll-free counselling line and SMS service, outpatient and inpatient treatment, family counselling, aftercare and debt management. (www.responsiblegambling.co.za). BOXGambling addiction - treatment tips • Speak to your psychiatrist or family doctor – there are medications that are effective for many of the comorbid conditions occurring with gambling disorder and may themselves be associated with improved gambling outcomes. • Treat any comorbid conditions and intervene to address and reduce suicide risk. • Psychological therapies have been shown to have positive short- and long-term effects.

HEALTH REVOLUTIONS A REVOLUTION IN HIV AND the national department of health, must be checked that the technology the NHLS and clinical stakeholders, is working properly. This process was TB TESTING In the fight against HIV and TB, South Africa is one of the first countries in the world to have embraced molecular technologies, which amplify genetic code (DNA and RNA) to rapidly identify infectious organisms. Implementing rapid molecular technologies for TB tests that significantly reduce the time of diagnosis to two hours as opposed to six weeks, as well as molecular technologies for early infant HIV diagnosis, HIV viral load testing and CD4 testing, is part of the work currently being carried out by the University of Witwatersrand’s department of molecular medicine and haematology. Life-changing technologies These life-changing technologies’ implementation in South Africa and impact as a whole on global HIV and TB health will be discussed by Professor Wendy Stevens and Professor Lesley Scott at the University of the Witwatersrand’s faculty of health sciences 13th Prestigious Research Lecture on 14 June 2016.

Prof. Stevens put together the policy for the use of molecular technologies in South Africa - the first country to roll this out to scale. Prof Scott is the head of research and development for the NPP.

almost impossible to do. “Not only would it take several weeks, it also posed a severe biosafety risk because it meant transporting live organisms, sometimes over great distances,” explains Prof. Scott.

Titled "Unlocking access to global HIV and TB care through molecular diagnostics", the professors will shed light on the simple, quick, ingenious molecular technologies their teams have tirelessly worked on to use molecular technologies to improve patient care.

Molecular technologies

Given the HIV and TB co-epidemic in South Africa - where our TB-infected population has up to 65% coinfection with HIV, this is a revolution in patient healthcare that could save millions of lives.Patients immediately identified “As a result of the use of an automated molecular diagnostic machine for TB called GeneXpert, for example, over 80% of individuals with multi-drug resistant TB, which is highly infectious, and 60% fatal, can immediately be identified. The quick turnaround for results means that patients don’t go missing or infect others or die, as happened previously. In 2014, for example, approximately 9,6m people developed TB and 1,5m died globally,” says Prof. Stevens.

“It is all about choosing the right technology and getting it to the right patient at the right time,” says Prof. Stevens, whose team has been using molecular technologies since the 1990s for HIV testing. Today, this approach is recommended globally as the single best indicator as to whether a person is taking their HIV medication or not, or whether they have become resistant to their treatment. “With molecular technologies we can now implement highly centralised, high throughput testing and decentralised, low throughput testing in clinics and hospitals all over the country,” adds Prof. Scott. “This will considerably reduce the money spent on these tests while at the same time advancing, faster, simpler, more accurate testing and diagnostics in the future, potentially for any kind of disease.” “It’s been a tough, hard road and a huge team effort to get where we are now,” she concludes.

Professor Wendy Stevens Prof. Stevens is the head of department of molecular medicine and haematology in the school of pathology at Wits University. She is also the head of the national priority programme (NPP) of the National Health Laboratory Services (NHLS). Together with

Molecular technologies are also being used in HIV early infant diagnosis (EID) to determine whether the HIV virus DNA is present, and these technologies are also being used to test HIV viral loads and CD4 counts.

Professor Lesley Scott TB diagnosis can now be done at the patient’s bedside, irrespective of whether they are in a rural clinic or city hospital, but before such testing can be done on the machines, they

MHM | July/August 2016

GLUTEN-FREE DIETS

The Reality Behind Gluten-Free Diets A lifelong gluten-free diet is necessary for those who suffer from celiac disease, also referred to as celiac sprue, non-topical sprue, and glutensensitive enteropathy. Celiac Disease Celiac disease is an autoimmune disorder that damages the small intestine lining and prevents absorption of nutrients from foods that are consumed. The damage is due to a reaction to eating gluten, a protein found in wheat, barley, rye, and possibly oats. Symptoms of celiac disease include gas, diarrhea, stomach pain, fatigue, joint pain, weight loss, and skin rashes. There are no medications or surgeries that can cure celiac disease, therefore following a life-long gluten-free diet is necessary. The gluten-free diet has become popular among celebrities and has gained much media attention due to the claim of weight loss and boost in energy levels. It seems as if many are beginning to associate the gluten-free diet with weight loss rather than the medical condition for which it is prescribed. There is no scientific evidence to show that eliminating gluten promotes weight loss. Many gluten-free products may have the same, if not more calories than products with gluten. Often times, gluten-free products have added sugar or fat mixed into the substitute flour to make the item more palatable leading to higher calories. The Reality Behind Gluten-Free Diet Claims Two popular claims of a gluten-free diet are weight loss and increased energy, but there may be other reasons why individuals experience those benefits. Weight Loss Some claim they experience weight loss once initiating the gluten-free diet. Yes, some individuals may lose weight when beginning the gluten-free diet, but it depends on what foods they use to replace gluten-containing foods. For example, replacing wheat flour with potato starch will not result in weight loss, but replacing white bread with quinoa or another high-fiber grain may. When beginning the gluten-free diet, individuals may decrease their total intake of processed foods and increase their intake of fruits and vegetables. Any weight loss can be achieved by eliminating high-calorie and high-fat foods, even if they are or are not gluten-free. Once initiating the gluten-free diet, one must closely pay attention to food labels. It is known that when individuals are more aware of what they are consuming they tend to make healthier options, which can then lead to weight loss. Sufferers of celiac disease are often thin, which may lead others to think that they are thin from eating gluten-free foods. In reality, they often are thin due to problems with malabsorption associated with the disease. Increased Energy Some claim that they experience increased energy levels once adopting the gluten-free diet. An explanation for this claim may be that the individual is consuming more fruits and vegetables, rather than high-calorie and high-fat processed foods. When someone begins consuming a healthy, well-balanced diet they may feel that they have more energy, no matter if they are or are not eliminating gluten. No studies were found showing that eliminating gluten leads to increased energy levels.

MHM | July/August 2016

The Risks of a Gluten-Free Diet There are risks involved with following a gluten-free diet; therefore it is not recommended for everyone. Avoiding grains on the gluten-free diet means that you are eating fewer products enriched with nutrients, which may lead to deficiencies in iron, calcium, thiamine, riboflavin, niacin, and folate. Along with fruits and vegetables, the most common sources of dietary fiber are whole-grain breads and cereals, which contain gluten. Many people on gluten-free diets tend to eat inadequate amounts of fiber, which may lead to constipation. Following a gluten-free diet may potentially cause a decrease in the amount of beneficial bacteria in the gut (Bifidobacterium and Lactobacillus), which can negatively impact the immune system. Another negative aspect regarding the gluten-free diet is cost. Gluten-free products tend to be more expensive than gluten-containing products. Gluten-free products may be lacking in variety or may not be as accessible as gluten-containing products in some grocery stores. Gluten may also be found in cosmetics, lotions, shampoos, and medications. Adopting the gluten-free diet is not an easy change. It takes time and dedication. You must pay close attention to food labels. If products state that they are "gluten-free", it means that the manufacturer guarantees that there is no gluten in that food item. If a product does not have a "gluten-free" claim then you must contact the manufacturer directly. If you have not been diagnosed with celiac disease, it is not recommended that you follow a gluten-free diet. Contact your physician and meet with a Registered Dietitian if you are seeking a healthy and effective weight loss plan. If you suspect that you may have intolerance to gluten or have been diagnosed with celiac disease, contact your physician and meet with a Registered Dietitian to ensure that you are meeting all of your nutrition needs.

BAKING

Banana Oat Bran Peanut Butter Chip Muffins â&#x20AC;&#x201C; 1 cup peanut butter chips 1 teaspoon flour 2 cups oat bran 1/2 cup brown sugar 2 teaspoons baking powder 1 teaspoon cinnamon 1/2 teaspoon salt 1 cup milk 2 egg whites 2 tablespoons canola oil 1/2 cup mashed banana (I used two bananas) Preheat oven to 425 degrees F. Prepare a 12-cup muffin tin (and 6-cup tin, if you have it. Otherwise, re-use the current pan, clean and grease again. Fill the unused muffin cups halfway with water to ensure that the muffins will cook evenly.) In a small bowl, toss the peanut butter chips with the teaspoon of flour. This will help prevent the chips from sinking to the bottom. Do this, too, when baking with fruits and berries

MHM | July/August 2016

EVERYDAY HEROES BROCCOLI & FETA OMELET WITH TOAST Ingredients • Cooking spray • 1 cup chopped broccoli • 2 large eggs, beaten • 2 tablespoons feta cheese, crumbled • 1/4 teaspoon dried dill • 2 slices rye bread, toasted Preparation 1. Heat a nonstick skillet over medium heat. Coat pan with cooking spray. Add broccoli, and cook 3 minutes. 2. Combine egg, feta, and dill in a small bowl. Add egg mixture to pan. Cook 3 to 4 minutes; flip omelet and cook 2 minutes or until cooked through. Serve with toast. • Prep Time: 5 minutes • Cook Time: 10 minutes • Yield: 1 serving (1 omelet and 2 pieces toast)

MHM | July/August 2016

Nutritional Information Calories per serving: Fat per serving: Saturated fat per serving: Monounsaturated fat per serving: Polyunsaturated fat per serving: Protein per serving: Carbohydrate per serving: Fiber per serving: Cholesterol per serving: Sodium per serving: Rs per serving:

390 19g 6g 5g 2g 23g 35g 6g 440mg 550mg 1.8g

EVERYDAY HEROES

Italian Meatballs Ingredients For the meatballs: 5o0 g pork and veal mince (beef mince and turkey mince are also good) 1/4 cup breadcrumbs 1/4 cup freshly grated Parmesan 1 tsp Dijon mustard 2 tsp tomato paste 1 tbs finely chopped fresh oregano 1 tbs finely chopped basil leaves 1 tbs finely shredded spring onions freshly ground black pepper and sea salt to taste (remember the Parmesan is quite salty) seasoned flour 1 tbs each of olive oil and sunflower oil and a small knob of butter For the sauce: 450 g tin diced Italian tomatoes 1 onion (finely chopped) 1-2 cloves garlic (finely chopped) 1/cup chicken stock pinch of all spice and salt and pepper to taste chopped fresh herbs Method Place all the meatball ingredients together in a large bowl. Mix well, I find clean hands the best way to do this. Shape into small balls and roll in the flour. Refrigerate 1 hour. Heat oil and butter in a heavy based pan. Fry meatballs until golden brown, shaking the pan occasionally to make sure they brown on all sides and donâ&#x20AC;&#x2122;t catch on the bottom of the pan. When brown remove from pan and set aside. Drain a little oil from pan (if necessary) and add chopped onion and garlic. Cook gently for 1-2 mins. Add diced tomatoes, all spice and chicken stock. Season to taste. Reduce on high for ten minutes. Return meatballs to pan and reduce to a simmer for a further 20 mins. turning the meatballs occasionally to make sure they get a good dousing in the sauce. Finish with fresh herbs and freshly grated Parmesan. Serve with spaghetti or polenta. Serves 4.

MHM | July/August 2016

Get Our Monthly Issues Delivered to your Doorstep Contact Us Now 011 333 0078 info@mntungwamedia.co.za 42

MHM | July/August 2016

CROSSWORD PUZZLE

Health

Across 6 7 10 11 12 13

caused by injury or illness general medical examination in good physical condition heaviness what you eat transfer of an organ

Down 1 2 3 4 5 8 9 10

pain in the head movement of blood in the body synonym for feeble large medical care centre surgical intervention you do this to clear your throat person who treats illnesses high temperature

MHM | July/August 2016

REVOLUTIONARY CELLTONE GEL DO YOU HAVE.... DARK SPOTS

BEFORE

AFTER

Visibly reduces the appearance of dark spots after 14 days of continued use.

BEFORE

AFTER

STRETCH MARKS

FACIAL WRINKLES

Helps reduce the appearance of stretch marks after 8 weeks of continued use.

Helps reduce the appearance of facial wrinkles after 28 days of continued use.

BEFORE

AFTER

Results of the market survey: 85% of respondents said that Celltone Gel reduced their dark spots* 83% respondents said that Celltone Gel reduced the appearance of their stretch marks* 94% said that Celltone Gel improved the appearance of their wrinkles*

*In an in-house placement over a 3 week period amongst women with existing skin conditions, and with an error rate of up to 13,3%.

LUXURIOUS FACE CARE RANGE Enjoy the luxury & quality of our new face care range using the latest in anti ageing & beauty ingredients. Each product has been immaculately blended by our leading cosmetic chemist.

MOISTURISING FACIAL LOTION

SOOTHING CLEANSING LOTION

HYDRATING FACIAL MASK

MOISTURISER INVIGORATING EXFOLIATING SCRUB

ALCOLHOL FREE FACIAL TONER

DAILY MOISTURISING FACIAL LOTION

ARE YOU WORRIED ABOUT

STRETCH MARKS? SOUTH

AFR

PREMIUICAâ&#x20AC;&#x2122;S M TIS SUE OIL

DAILY TI SS

CONTAUE OIL INS ESSENT IA L OILS AND SNAIL G

PREMIUM TISSUE OIL CELLTONE TISSUE OIL IS CLINICALLY PROVEN TO: REDUCE STRETCH MARKS Begins to reduce the depth of stretch marks after 14 days of continued use and the appearance of stretch marks after 28 days of continued use. SCARS Begins to reduce the width and depth of scars after 14 days and begins to lighten the appearance of scars after 6 weeks of continued use. CELLTONE TISSUE OIL IS EXCELLENT FOR:

5 X MORE HYDRATION Great for pregnant moms, babies, children and sports men & women. PARABEN FREE AFTER SUN SOOTHER AFTER SHOWER MOISTURISER SOOTHING BABY OIL

CELLTONE TISSUE OIL IS ESSENTIAL FOR:

Stretch Marks

Pregnant Moms

Suitable for Children

Scars

Growing Teenagers

Ageing Skin

After Shower Oil

After Shave Oil

Sportsmen and women who spend long periods of time in the sun

Anyone who spends long periods in air-conditioned environments

www.celltone.co.za

Customer Care Line: 087 1600 357

AFRICAâ&#x20AC;&#x2122;S GREENEST HOTEL... Experience the ultimate 4 star accommodation & conferencing with our 145 luxury rooms, passionate & friendly staff, free Wi-Fi & business centre, indoor & outdoor gym, running trail and eco pool as well as the convenience of a free airport shuttle and two daily shuttles into Cape Town CBD.

Book now for your luxurious carbon neutral experience. 15 Michigan Street, Airport Industria, Cape Town 7490 ZA | +27 (0) 21 380 5500 | reservations@hotelverde.com | www.hotelverde.com