Sunday Times: Healthy Times (Summer 2020)

SUMMER 2020

SUMMERTIME HEALTH How to be sun safe

INSIDE: STRENGTHEN YOUR IMMUNE SYSTEM, ZONE YOUR HOME FOR WELL-BEING, HEART HEALTH, YOUR CHILD AND FOOD, AND MORE

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EDITORIAL COMMENT

A WEALTH OF HEALTH

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n this issue of Healthy Times we share expert medical advice on staying in tip top health. We talk nutrition for kids, how food affects our moods, debunk the mysteries around supplements and superfoods, we share how to zone your home for a healthy balance and we talk to family medical practitioner Dr Daniel Israel, on page 15, who says an at-home medical kit is a non-negotiable.

Dr Israel advises that your emergency medical kit should be governed by two principles: to quickly contain emergencies; and to safely address the “vicissitudes” of the body conveniently.

Professor Andre Mochan, a neurologist at the Netcare Rehabilitation Hospital in Johannesburg, shares alarming statistics around stroke and how to reduce your risks of having one. We also share the personal account of a 40-year-old woman who says that her heart attack looked nothing like what we see on TV. According to the Heart and Stroke Foundation, five people have a heart attack and 10 suffer from a stroke every hour in South Africa.

More people in our country die from cardiovascular disease than from all cancers combined. Read more about this on pages 18 and 20.

Raina Julies

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SUMMER HEALTH What to do and what to avoid to stay in peak health

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NUTRITION Your child and food; How food affects our mood; Superfoods

PUBLISHED BY

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EDITORIAL Content Manager: Raina Julies rainaj@picasso.co.za Contributors: Beth Amato, Hasmita Amtha, Sue-Ellen Donough, Lynne Gidish, Caryn Gootkin, Lisa Witepski Copy Editor: Anthony Sharpe Content Co-ordinator: Vanessa Payne Digital Editor: Stacey Visser vissers@businessmediamags.co.za DESIGN Head of Design: Jayne Macé-Ferguson Senior Designer: Anja Hagenbuch Advert Designer: Bulelwa Sotashe SALES Project Manager: Arnold Cruywagen arnoldc@picasso.co.za | +27 21 469 2508 Sales team: Michael Moore, Alec Rompelman, Andre Potgieter PRODUCTION Production Editor: Shamiela Brenner Advertising Co-ordinator: Monique Sauls Subscriptions and Distribution: Fatima Dramat, fatimad@picasso.co.za MANAGEMENT Management Accountant: Deidre Musha Business Manager: Lodewyk van der Walt General Manager, Magazines: Jocelyne Bayer

10 THE IMMUNE SYSTEM How to strengthen your system; Essential nutrients; Signs of a weak system 11 SUPPLEMENTS Optimising your health 13 A HEALTHY HOME Zone your home; Housekeeping 101; Home medical kits 16 MENTAL HEALTH Alzheimer’s and dementia; Depression 18 STROKE Get healthy to reduce your risk of stroke 20 HEART HEALTH A personal account of a heart attack

Disclaimer: While every effort has been made to ensure that the information in this publication is sound, it is expressly not designed to diagnose or treat a medical condition or health problem. The information does not constitute medical advice. It is also subject to personal interpretation and may become dated or obsolete. The publisher, editor, authors and their employees or agents, therefore, cannot accept responsibility for the information in this publication or for any errors, omissions or inaccuracies contained therein, whether arising from negligence or otherwise.

They are therefore not liable for any direct or indirect effects of the information. Please consult a qualified healthcare practitioner regarding any medical or health issues.

Copyright: Picasso Headline. No portion of this magazine may be reproduced in any form without written consent of the publisher. The publisher is not responsible for unsolicited material. Healthy Times is published by Picasso Headline. The opinions expressed are not necessarily those of Picasso Headline. All advertisements/advertorials have been paid for and therefore do not carry any endorsement by the publisher.

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SUN? Too much

The top side effects of too much sun sound strange until you understand the biology behind them and how the body is trying to protect itself. Thando Pato chats to the experts

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onsider these as signs that you have spent too much time in direct sun or that your body is not coping with the heat, says dermatologist Dr Matete Mathobela.

SWOLLEN HANDS AND FEET What is it? Heat oedema Symptoms The sudden swelling of the hands and discomfort associated with this are caused by your veins expanding in the body’s effort to keep itself cool. However, what happens at the same time with heat oedema is that the blood vessels are struggling to pump blood back to the heart, so additional fluids produced by the body are pulled to the limbs, resulting in the swelling.

PAINFUL MUSCLE SPASMS What is it? Heat cramps Symptoms Muscles intermittently spasm or jerk involuntarily. This is a result of a loss of fluids and most importantly sodium, which can be diminished through excessive sweating. Heat cramps mostly affect the abdomen, back, arms or legs.

FEELING UNSTEADY OR FAINT What is it? Heat syncope Symptoms Sudden dizziness, feeling faint and sometimes fainting experienced after standing for too long or standing up too fast from a sitting position. What happens is that heat causes the blood vessels to dilate, so body fluid moves to the legs, which causes low blood pressure and the associated unsteady feeling.

EXCESSIVE THIRST, DIZZINESS, NAUSEA AND VOMITING What is it? Heat exhaustion Symptoms The sudden onset of heat cramps, heat oedema, nausea, vomiting, fever, headache, extreme weakness, irritability and possibly fainting are signs of heat exhaustion.

These symptoms are likely to occur when your body is overheated, dehydrated and lacking in electrolytes.

AVOIDING

summer food poisoning

Dietician Ashleigh Caradas says the key to avoiding food poisoning this summer is ensuring that you have good bacterial flora. “With good bacterial flora, you are less likely to get sick from contaminated foods because your body will be able to fight the poisons off,” she says. To ensure you have a healthy gut, she advises taking probiotics and sticking to a high-fibre, low-sugar diet.

“It’s not foolproof, but the better your system is, the lower your chances of food poisoning.” But while probiotics (which you can get over the counter) offer some protection, here is a list of things Caradas recommends you should probably avoid if you are buying street food or joining friends for a picnic: • Undercooked chicken. Poultry (eggs included) has all sorts of bacteria, from E. coli to salmonella, that can be dangerous to humans. Ensure that any chicken you have not prepared yourself is cooked thoroughly.

• Salads. Raw vegetables are not a significant source of contamination, but the risk lies in the water they were washed in during preparation.

• Skinned fruit. Avoid buying fruit peeled by someone else like watermelon or pineapple, as it is susceptible to contamination.

• Sushi. Avoid travelling long distances with freshly prepared sushi or buying some that has been sitting on the shelf for most of the day.

Sushi needs to be refrigerated and is best eaten at cool temperatures.

“With good bacterial flora, you are less likely to get sick from contaminated foods because your body will be able to fight the poisons off.” – Ashleigh Caradas

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SUMMER HEALTH

SUNBURN

remedies

Too much time in the sun can damage the skin and lead to redness, swelling, blisters, ulcers and pain in the affected area. Dr Matete Mathobela says, “Sunburn is evident within three to five hours after exposure, peaking 12 to 24 hours later. After 72 hours, the effects should start disappearing.” This is, however, dependent on the degree of sun damage to the skin. There are three grades of sunburn, says Mathobela: first degree (flushed red skin); second degree (flushed red skin and blisters); and third degree (flushed red skin, blisters and ulcers). For second- and third-degree sunburn, she advises that you immediately seek medical help.

Mathobela points to a few home remedies for first-degree burns that you can use to soothe your symptoms. Start by drinking lots of water and, if you are in pain, taking nonsteroidal anti-inflammatories. Then consider one of the following methods to alleviate inflammation and manage pain: • A cool bath or shower using gentle moisturising soap • Taking a bath with oat milk or lavender and chamomile essential oils • Regularly using cooling/soothing mist like Avène Thermal Spring Water on the affected area • Compressing the skin with cold water, water and baking soda, cold green tea or white/apple cider vinegar • Using moisturising repair creams or ointments, which you can get over the counter at your pharmacy, Clicks or Dis-Chem.

“Sunburn is evident within three to five hours after exposure, peaking 12 to 24 hours later.” – Dr Matete Mathobela

Allergy ALERT!

Dr Adrian Morris from the Allergy Clinic says allergies are triggered when the body mistakenly feels under attack and responds to the “poison” with severe hypersensitivity. “This can result in a life-threatening reaction as the body releases destructive chemicals that can lead to swelling, itching, rashes, low blood pressure, and in extreme cases throat closure and breathing difficulties,” explains Morris.

Common types of allergies include the following: HAY FEVER Spring and summer are peak seasons for hay fever due to the high pollen count in the air. Morris says symptoms of hay fever include itching of the nose, eyes, ears and throat, repetitive bouts of sneezing and watery eyes.

Essential treatment for hay fever includes the regular use of non-sedating antihistamines throughout the pollen season, cromones such as sodium cromoglycate eye and nose drops, and nasal steroids and decongestants.

For more extreme cases a medical professional may consider prescribing a cortisol spray.

FOOD ALLERGY Food allergies result in the body having an extreme reaction to food it deems poisonous. Treatment for this may involve emergency adrenaline injections and medical resuscitation. It’s important to note that some food allergies may have delayed reactions. Once you have had a reaction, the course of treatment going forward is to avoid that food/food group entirely.

Images: iStock.com

FOOD INTOLERANCE This, says Morris, is when the body reacts to food due to enzyme deficiencies and other mechanisms that mimic real allergic reactions. Food intolerances are tricky because the body can tolerate the substance in small doses, but eating the food over time can cause adverse reactions. Depending on your intolerance, there are tests that you can take through a medical professional to ascertain if you do indeed have a food intolerance.

FAST FACT: Sunburn accelerates skin aging and is a leading cause in the majority of cases of basal cell carcinoma, squamous cell carcinoma and melanoma, the deadliest form of skin cancer.

Source: skincancer.org

Food intolerances are tricky because the body can tolerate the substance in small doses, but eating the food over time can cause adverse reactions.

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Your child

AND FOOD

Food affects kids in so many ways beyond the obvious, from mood to attitude. Lisa Witepski reports on how to optimise their appetites and nutrition

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e tend to think of nutrition as something to worry about only when our kids refuse to eat their veggies – but, says Discovery Vitality dietitian Terry Harris, the period from inception to two years old is considered critical, because this is the time when parents establish the building blocks of nutrition. That said, it’s never too late to introduce a healthy diet.

Here are some guidelines for key age groups.

AGE 6-9

At this age, kids aren’t consistent eaters, says Harris: they may be ravenous one day, and pick at their plates the next. Instead of fretting about a fluctuating appetite, focus on what you can control, she advises. Establish regular mealtimes free from distractions such as screens, as this will help them develop healthy eating patterns. Try to provide a variety of foods,

NUTRITION AND BEHAVIOUR: WHAT’S THE LINK?

Can you blame your bad mood on your unsatisfactory lunch? Possibly, says clinical dietitian Pippa Mullins, but not because it wasn’t tasty or didn’t fill you up. Mullins notes that the food and drink we consume can affect our behaviour in many ways, whether that’s immediate, dramatic and transient, or more subtle and long-lasting.

The fizzy drink you had to carry you through your mid-morning slump is a case in point. Yes, you got the desired energy boost caused by the spike in blood-sugar levels that always follows a sugary snack. However, Mullins warns, this surge in energy is typically followed by a slump as your body tries to counter that spike.

IT’S WHAT YOU PUT IN But what about more long-term moods, such as anxiety or depression? Mullins explains that these, too, may be impacted by what you’re eating. “This is because the human microbiome, or the bacteria culture that lines our gastrointestinal tract, is extremely sensitive to what we eat,” she says. These bacteria are nourished by wholesome, unprocessed foods – or, to put it more simply, those that look just as they did when they were dug out of the earth, like

because the greater the range they eat, the more nutrients they consume.

“Fruit and vegetables are obviously important, but so are whole grains like brown rice and wholewheat pasta, nuts and seeds,” says Harris.

Dairy is key at this age because teeth and bones are still developing, but beware of products like sugar-laden fruit-flavoured yoghurts – rather make your own by mashing fruit into plain yoghurt. And, while you may be grateful that they’re getting enough protein thanks to their hotdog habit, remember that processed meats are high in salt and associated with lifestyle diseases. Rather choose quality proteins like oily fish (excellent for brain development) and eggs, or beans and lentils.

AGE 10-14

This tends to be when kids discover the sports field, so expect an increase in appetite, Harris says. Boys in particular tend to crave protein at this stage, but it’s important that they don’t just stick to meat – encourage them to balance their plates with vegetables, too.

Meanwhile, girls often experience this as a tricky time, thanks to hormones suddenly playing havoc. Weight fluctuations, although normal, can be hard for them to handle, so it’s critical to create the foundation for a healthy relationship with food, even if that means consulting a dietitian.

AGE 14-18

The pressures of adolescence really start to weigh heavy at this stage, with many teens experiencing stress, anxiety and even depression. Because of the link between mental wellness and the gut biome, food has an important role to play at this age, Harris says. Encourage your teen to load up on legumes like beans and lentils, as well as oily fish like pilchards, and avoid sugar, as this has a negative effect on the gut.

fruit, vegetables, potatoes, eggs, meat, beans, fish and unsweetened dairy – so a diet high in these foods helps them thrive.

In contrast, eating a large amount of processed foods – think white starches like pap, bread, pasta, biscuits, muffins, cereals, pastries and biscuits – does the opposite. Takeaways, pre-packed foods with a long shelf life and sugar are also on Mullins’ “to be avoided” list.

The reason these foods are considered villains? “A healthy microbiome makes for a healthy gastrointestinal tract,” Mullins replies. This, in turn, influences production of serotonin, the “happy chemical”, which makes a profound contribution to our sense of well-being. Mullins notes that as much as 95 per cent of serotonin is produced in the gut and fed back through the gut-brain axis to the brain, where it plays a role in everything from regulating mood, sleep and appetite to modulating pain.

The key takeaway? Your case of the blahs may not disappear immediately if you swap that white-bread sandwich with processed ham for salmon and scrambled eggs – but you’ll certainly be well on your way to better mental and physical wellness.

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NUTRITION

MAKE MINE A SUPERFOOD

Superfoods are typically far more nutrient-dense than other foods, explains Wellness Warehouse brand ambassador Shannon Meihuizen. While we all have different nutritional needs, certain foods have benefits for everyone because they address oxidative stress, which occurs when free radicals in the body outnumber antioxidants. Usually, those free radicals are good guys, helping to fight off disease-causing pathogens, but when there is an imbalance, they may cause damage at a cellular level, giving rise to conditions like headaches, brain fog, impaired memory, inflammation and joint pain. Unfortunately, oxidative stress is almost unavoidable; oxidation is a by-product of a number of processes occurring in our bodies every day, such as fighting off the effects of pollution and stress. That’s why Meihuizen believes it is critical to include the following superfoods in your diet as frequently as possible.

• Turmeric: Thanks to the presence of curcumin, the active ingredient found in this bright yellow spice, turmeric is able to fight inflammation, prevent cancer and heart disease, and even protect against conditions like Alzheimer’s and diabetes.

• Hemp: One of few plant sources which provide a complete protein (because they contain all nine amino acids), these power-packed little seeds are full of fibre and essential Omega-3 fatty acids, as well as an impressive array of vitamins and minerals, all of which help the body function more efficiently.

• Spirulina: Another complete plant protein, this algae is said to have anticancer properties and lowers LDL, the “bad” cholesterol.

• Chia: Soak these seeds in milk overnight to create a delicious “pudding” that’s high in protein, fibre and essential fatty acids.

DID YOU KNOW?

2.1 billion

people worldwide are overweight or obese. That’s 30 per cent of the planet.

Source: Terry Harris, Discovery Vitality dietitian

Around 45% of South African are obese (3.2 times the global average).

women

This figure stands at 15% of men, which is 1.5 times the global average.

The statistics for children are similarly disheartening:

10% of girls and 8% of boys are obese.

Obesity is a significant risk factor for negative outcomes of COVID-19 infection.

Images: iStock.com, Portrait images: supplied

Source: Terry Harris, Discovery Vitality dietitian

Around

4.6 million

South Africans have diabetes. More worrying still is the fact that around half of these people are unaware that they have the disease. This is concerning, because an early diagnosis makes diabetes more manageable and even reversible, while undiagnosed, the disease may be fatal.

Source: Terry Harris, Discovery Vitality dietitian

According to Veganuary, a global campaign to promote consumption of vegan-only food during January, around

14 000 South Africans signed up to take part in the campaign in 2020. This points to the movement’s growing popularity.

South Africa is considered a food secure nation; however, in 2017, as many as

20%

of all South African households reported having inadequate access to food. This figure is certain to have increased under pandemic conditions.

Source: Statistics South Africa

Lockdown has encouraged South Africans to take nutrition seriously. Statistics from Discovery Vitality show that members’ purchases of immune-strengthening ginger, garlic, chilli, spinach and cabbage increased during lockdown.

Source: Terry Harris, Discovery Vitality dietitian

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IMMUNE SYSTEM

Foods to strengthen your

IMMUNE SYSTEM In these uncertain times, we all want to support our families’ immune systems. Caryn Gootkin discovers what affordable foods we should eat to increase our chances of fighting off viruses and bacteria

ESSENTIAL NUTRIENTS AND WHERE TO FIND THEM NUTRIENT: VITAMIN A Why: “Vitamin A strengthens our skin, which is our body’s first line of defence against germs,” says Piderit.

Eat: Orange vegetables (butternut, pumpkin, carrots) contain beta carotene, a provitamin the body converts into Vitamin A, also animal livers.

Monique Piderit

NUTRIENT: VITAMIN C Why: Vitamin C helps protect our body cells from damage, and strengthens our immune system and skin. “The body can’t make or store it so we need to eat it regularly,” says Piderit.

Eat: Many fresh fruits and vegetables are high in Vitamin C, including citrus fruits, strawberries, pawpaw, mangos, kiwi fruit, peppers, and broccoli.

NUTRIENT: VITAMIN D Why: Nicknamed the “sunshine vitamin”, Vitamin D lowers our risk of viral infections and respiratory infections (particularly important in light of the global pandemic). “Our skin can make Vitamin D when exposed to sunlight; this is in fact one of the best ways to get it,” says Piderit.

Eat: Tinned fish (pilchards), eggs and mushrooms. “It actually pays to ‘tan’ your mushrooms in the sun for 15 minutes before cooking, as it greatly increases their Vitamin D content,” says Piderit.

NUTRIENT: ZINC Why: Zinc, a mineral that can’t be made or stored in our bodies, is vital for our immune systems. “We need to eat zinc-rich foods daily to provide our body with sufficient quantities of this important mineral,” says Piderit.

Eat: Beef, baked beans, porridge, chicken pieces, some yoghurts (with added zinc).

SIGNS OF A WEAKENED IMMUNE SYSTEM

Our immune systems face various challenges, some of which are inborn, called primary immune deficiencies (PID), while others are secondary, which we call acquired immune deficiencies.

“Children often get recurrent infections,” says paediatrician Dr Marilee Kriel, “but only some of these children have immune deficiencies. The incidence of PID is more common than many think: one in 500. When we see children with what we call SPUR infections – severe, persistent, unusual (complications or organisms) or recurrent infections – we look for an immune deficiency.”

Dr Kriel says that if you or your child have two or more of the following symptoms, based on the warning signs of PID created by the Jeffrey Modell Foundation, you should see a paediatrician or a physician with an interest in allergies and immunology.

1. Family history of immune deficiency.

2. Failure to thrive or grow normally (for children).

3. Frequent infections: “If you experience: • two (adult)/four (children) or more ear infections in one year • chronic bacterial sinusitis (two or more serious infections) • two or more bouts of pneumonia (children)/one bout of pneumonia in one year (adults), or • two or more months on antibiotics with little effect (children) in one year, you should seek medical help,” says Dr Kriel.

4. Recurrent intravenous antibiotics to clear infections.

5. Two or more episodes of sepsis or meningitis (children).

6. Recurrent viral infections (adults).

7. Skin conditions: “The following skin conditions could indicate immune deficiencies,” says Dr Kriel: • recurrent or resistant candidiasis of the mouth or skin (thrush) • recurrent deep skin or organ abscesses.

8. “If an adult suffers from chronic gastrointestinal issues or unexplained weight loss, they should investigate further,” says Dr Kriel.

FAST FACT: Having a fever and inflammation can be unpleasant, but they’re signs that your body is doing its job. Fever releases white blood cells, increases metabolism, and stops certain organisms from multiplying.

Inflammation occurs when each damaged cell releases histamines. The histamines cause the cell walls to dilate. This creates the redness, heat, pain, and swelling of inflammation. As a result, your body limits the effects of the irritant.

Source: healthline.com

Images: iStock.com, Portrait images: supplied

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itamins and minerals are the nutrients that fuel our bodies’ daily functions and strengthen our immune systems, says registered dietitian Monique Piderit of Nutritional Solutions.

“We all need a wide variety of healthy foods to meet our nutrient needs. We can get some nutrients from supplements but they are expensive and don’t carry the other health benefits of whole foods. Focus on foods first with supplements to fill the gap not met by food, rather than the other way around.”

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SUPPLEMENTS

To supplement OR NOT If you’re thinking about taking a supplement to help you lose or put on weight, it pays to seek expert advice. By Lynne Gidish

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he supplement industry is huge, bringing in billions of dollars around the globe annually. Weight-loss and weightgain products feature prominently on the list, and it’s easy to be sucked into the hype. But before you blindly grab something off the shelf, you need to answer the following questions, advises registered dietician Veronica Wessels: • Are you constantly tired?

• Are you a vegetarian or vegan?

• Do you have any health conditions?

• Have you had any blood tests that have identified deficiencies?

• Are you on a restrictive eating plan?

• Are you falling short of your five fruits and vegetables a day?

• Are you taking any medications – either acute or chronic?

“If ‘yes’ is your answer to any of these, you may be lacking some essential nutrients,” explains Wessels. “This doesn’t necessarily mean that you need to take a supplement, as this should always be the last resort. Although supplements are sometimes necessary, rather start with the food-first approach, which encourages the intake of nutrients through food sources in your diet. Remember that both losing and gaining weight take time; there’s no such thing as a quick fix or magic bullet. Always consult your Veronica Wessels health practitioner, because choosing the right product will depend on your current diet, goals, medication you’re taking, any underlying health conditions and your genetic make-up.”

Images: iStock.com, Portrait images: supplied

“Remember that both losing and gaining weight take time; there’s no such thing as a quick fix or magic bullet.” – Veronica Wessels

ESSENTIAL NUTRIENTS FOR OPTIMAL HEALTH

There are a number of essential nutrients – vitamins and minerals – you need in order to maintain optimal health that cannot be synthesised by your body, says registered dietician Rhodene Oberholzer. “That’s why it’s so important to ensure that your diet provides enough of these nutrients to prevent any deficiencies and possible health issues. Essential vitamins include Vitamins A, D, E, K and your B vitamins, while essential minerals include calcium, chromium, chloride, copper, iodine, iron, magnesium, potassium, selenium, sodium, zinc, phosphorus, fluoride, manganese and molybdenum.” Oberholzer maintains that the best way to meet your daily nutrient requirements is to follow a food-first approach by eating a healthy balanced diet high in: • Fruits • Lean proteins • Vegetables • Fatty fish • Whole grains • Healthy fats found in olive oil, • Legumes nuts, seeds and avocados.

THE ROLE OF SUPPLEMENTS There are, however, instances where a supplement can be beneficial or even essential. We’re living through extremely stressful and challenging times, and negative emotions can easily deplete your body’s vital nutrients through bad eating habits or other issues. “For example, if you suffer from anxiety,” says Oberholzer, “you may be deficient in magnesium, Vitamin D and B vitamins, and research has shown that taking a multivitamin with magnesium and high levels of B vitamins can significantly decrease your symptoms. While supplements Rhodene Oberholzer do play an important role, you should always consult your dietician or health practitioner for an assessment of your lifestyle, diet and medical history, and to get individualised supplement advice.”

A WORD OF CAUTION ABOUT MULTIVITAMINS

Always remember that just because it’s natural doesn’t automatically mean it’s safe – and that sometimes over-supplementing can do far more harm than good. Vitamin A, for example, is fat-soluble, which means it’s not easily excreted by your body and can end up being stored in your tissues, causing all sorts of health issues over time. “Everyone has a unique genetic make-up,” says Wessels, “so when it comes to any form of supplementation there’s no such thing as ‘one-size-fits-all’. It’s important to note that the quality and quantity of the nutrients in multivitamin supplements vary, so be sure to read the labels. Your best option is to seek professional advice before making any purchases because it’s easy to become confused or overwhelmed about the choices on offer. And don’t forget to mention any medication – both natural and prescribed – that you’re already taking to ensure they’re not contraindicated.”

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HEALTHY HOME

In the

ZONE

With people spending more time at home, healthy practices are vital to ensure a positive environment for all.

Hasmita Amtha investigates what can be done to create a harmonious living space

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eeping your home a healthy living space is important, says behavioural specialist, spatial strategist and interior creator Kim Williams, of Kim Williams Design. “We underestimate the impact our environment has on our sense of well being and health. It’s important your space works for you.” Williams suggests taking Kim Williams the interior-design approach of zoning.

Zoning gives every space a function or multiple functions, and helps you demarcate and think about how you use your space, says Williams. “We all have different emotional needs and react to environments in unique ways. Some of us need more time alone, some need time together, some need to exercise, while others need time for creative tasks like writing.

These emotional components must be given consideration in the home, because of their importance for how we sustain ourselves.”

HOW TO DO IT

Zoning our spaces is a key step towards achieving the perfect balance between form, function, flow and finesse, says Williams. Here’s how: • First de-clutter by creating order and giving everything a place.

• Consider your layout. Focus on what you need the space to do and what boundaries you need to work around that will create a more functional design.

• Make sure everyone has a place to work, with spaces for phone/Zoom calls, preferably out of earshot. You can also use soundproof sponge on doors, and screens to help with white noise. Screens are extremely useful to create privacy in open-plan spaces, and are used to subdivide or create sound barriers.

• Make shared spaces flexible. The lounge can be used as a social, relaxation and exercise space. Multifunctional, movable furniture works well here.

• Keep lighting in mind. Have spaces that are more ambient and others that are well lit for working and studying.

“We underestimate the impact our environment has on our sense of well-being and health.”

– Kim Williams

HOUSEKEEPING

101

In the words of pro organiser, author, blogger and Netflix TV series host Marie Kondo, a space needs to “spark joy”, and while de-cluttering plays a major role in having a breathe-easy home, keeping it spotlessly clean is important for our mental and physical well-being.

Speaking to experts in the industry, we look at why a professional clean, air and water filters, and natural cleaning products can help keep the whole family healthier.

DEEP CLEAN

With COVID-19 making us all more conscious of cleanliness and keeping germs at bay, a professional deep-cleaning service has never been more necessary.

CLiCK Cleaning founder Joanna Jenkinson stresses the importance of this type of cleaning service every three to six months. “The benefits are worth keeping in mind. From reduction in allergies to improving indoor air quality and eliminating harmful bacteria and viruses, it does wonders for everyone’s health.”

Deep cleaning usually involves cleaning the surface areas with the use of industrial machines or active chemicals, then disinfecting surfaces after cleaning, says Jenkinson.

“We are green certified and HACCP compliant. We use professional extraction machines to deep clean upholstery,

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carpets and rugs, mattresses and so forth.

We use certified enzyme cleaners that provide natural anti-pathogen and deodorising treatments after cleaning. Our cleaning enzymes are SABS and NRCS approved, non-toxic, and safe to use around children, pets and clients with allergies or hypersensitivity to chemicals. Enzymes – used for bathrooms and kitchens – are designed to eat away built-up grime and bacteria.”

For day-to-day cleaning, a vacuum cleaner is a must – but not just any vacuum cleaner. For a thorough clean, Mercia de Jager of Miele SA recommends an appliance with a high-efficiency particulate air (HEPA) filtration system, which will not only clean your home but purify the air too. “These systems offer an advanced level of cleanliness, as they trap particles as small as 0.1 of a micron, ensuring allergens and bacteria are captured as well as the usual household dirt and dust,” says De Jager.

SoPure

KURO-Bō

BIBO

KEEP IT FILTERED

Nature lovers will appreciate how good pure air and water taste in the great outdoors.

Now there are products to help achieve this purity at home.

A popular appliance used in countries where air pollution is a daily concern, the Dyson Pure Cool is said to remove 99.95 per cent of allergens and pollutants as small as 0.1 microns in size from the air. “With all the benefits of Dyson’s Air Multiplier technology, it also has a 360-degree vacuum-sealed glass HEPA filter to capture other ultra-fine particles from the air and eliminate potentially toxic fumes and odours,” says Danielle Cardoso-Lopes of Tudortech, which distributes Dyson products in South Africa. “This product is certified asthma and allergy friendly, as it’s scientifically proven to reduce your exposure to allergens considerably.”

“Prolonged exposure to chlorine has been proven to be potentially detrimental on many levels.” – Camilla Morrisby CLiCK CLEANING

BEFORE AFTER EARTHSAP

WATER WISE

Water makes up 73 per cent of our brains and 60 per cent of our bodies. “For this reason, it is absolutely critical to drink enough water and, importantly, to ensure the water you are drinking is ‘healthy water’ and not contaminated or de-mineralised,” says Camilla Morrisby of KURO-Bō.

Explaining further, Morrisby says: “Controlled low levels of chlorine are added to drinking water to eliminate bacteria, and are a necessary evil so to speak. Levels in our municipal water should not be damaging to our health, but prolonged exposure to chlorine has been proven to be potentially detrimental on many levels.”

This, says, Morrisby, is why a filter is so important, and an affordable solution like KURO-Bō’s range of Activated Charcoal Sticks provides a convenient way to ensure your water is safe to drink.

On the purification of water, BIBO Water SA’s Divo Finger says: “In the modern era we have numerous purification processes to ensure that the water we drink is clean and fit for consumption.

None of these are perfect and each comes with its own advantages and disadvantages. For example, certain processes can filter the water to its purest form, but in the process waste large quantities of water and remove important minerals.

“Our BIBO bar uses the latest technology in water purification,” says Finger. “The multi-stage filtration first uses the MAXI filters to remove harmful elements such as chlorine, fluoride, arsenic and hormones, while maintaining all the essential minerals and irons inherent in water. The second stage in the purification process utilises the BIBO zapper, which instantly removes bacteria, pathogens and living micro-organisms from the water. During this process there is zero water waste and every drop is filtered to the highest quality.”

DYSON

MIELE

“Our homes are the foremost place where we may control our exposure to toxic, damaging chemicals.” – Dr Romy Levy

SQUEAKY CLEAN

Natural cleaning products are on the rise, and one brand that has gained in popularity is SoPure Nature’s Laboratory. Explaining the importance of natural products, the company’s Dr Romy Levy says natural products are gentle and kind on the skin, respiratory system, immune system and hormonal health, as those systems are highly sensitive to the multitude of toxins found in most widely used personal care and cleaning products.

“Our homes are the foremost place where we may control our exposure to toxic, damaging chemicals,” says Levy. “The American Association of Poison Control speaks to 91 per cent of all poison exposure occurring in private homes. This suggests that there is a great need for all of us to swap out harmful, chemical-laden products in favour of their whole-earth counterparts.”

Another brand to keep an eye out for is Earthsap. With none of the nasties like chlorine bleach and other harmful chemicals, this home cleaning range also has no synthetic fragrances, irritants or allergens. Spokesperson Kelly Burke says: “With no fumes or residue, these products are safe for your family, your pets and the environment. And because they’re biodegradable, they won’t cause any harm to aquatic life or marine plant growth.

“Earthsap strives to keep bringing South Africans an effective, eco-friendly alternative to household cleaning and skin care, ethically produced and not tested on animals.”

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HEALTHY HOME

DID YOU KNOW?

Robert Wood Johnson, co-founder of Johnson & Johnson, was travelling on the Denver & Rio Grande Railroad when he struck up a conversation with the railway company’s chief surgeon and learned that railroad workers often sustained injuries that proved fatal because they lacked access to hospitals or on-site emergency medical supplies. Moved to help, Johnson reached out to surgeons at other railroads to research what kind of supplies would be most useful — and then used this intel to create the first commercial first aid kits, packed with necessities such as sutures, sterile wound dressings and surgical tape.

Source: jnj.com

Here are some guidelines when using an analgesic, based on intensity: Mild: paracetamol (syrup for kids, tablets for adults). Don’t use it daily like you would a supplement. Although mild, it is still metabolised in the liver. If you’re having to take it more than twice a week, it’s a sign that you’re not addressing the underlying cause of the pain.

Moderate: ibuprofen (syrup for kids, sugar-coated tablets for adults). Ibuprofen should be used as a second-line option.

If two paracetamols don’t work initially, then opt for two Nurofen tablets (adults only). As ibuprofen is metabolised in the kidneys, it’s not for folks with kidney issues.

Strong: products containing codeine, tramadol and opioids.

Dr Daniel Israel No place for these in a routine at-home kit, as they cause more harm than good. Big potential for constipation, addiction and masking ongoing problems through overuse.

Doctor’s

ORDERS

DISCLAIMER: WITH MEDICAL ADVICE, ALWAYS CONSULT A GP OR PHYSICIAN AS EACH PERSON DIFFERS.

Family medical practitioner Dr Daniel Israel says an at-home medical kit is a non-negotiable, and it should be governed by these two principles: to quickly contain emergencies; and to safely address the “vicissitudes” of the body conveniently. Here’s what Dr Israel recommends:

Images: iStock.com, Portrait images: supplied

EMERGENCY ESSENTIALS • • • • •

Appropriate bandages, tourniquets and dressings to stop bleeding Burnshield A CPR home kit (with gloves and a mouthpiece) Adrenaline (EpiPen) for anaphylaxis Thermometer.

MEDICAL KIT MUSTS

ANALGESICS: Pain is a modality that in most normal physiology is the body’s way of alerting you to a problem that needs addressing. While it’s safe to put out the pain quickly, it’s important to note its occurrence. Don’t ignore its frequency and use the analgesic as a solution rather than temporary assistance.

Mild analgesics (paracetamol) are preferred to treat pain first, while moderate analgesics (ibuprofen) should be a second-line option.

ANTI-PYRETICS (FEVER KILLERS): Both paracetamol and ibuprofen can be used to combat fever. Fever is part of the body’s response to an infection that it is fighting off. Again, paracetamol as first-line, ibuprofen as second-line.

ANTIHISTAMINES: A non-sedating antihistamine is recommended. It’s safe and combats most allergic reactions (from sudden attacks of rhinitis to unexplained dermatitis) with marginal side effects. Do note: epileptics should not freely take antihistamines without consulting their doctor.

CREAMS (DRY) AND OINTMENTS (MOISTEN): An antibiotic ointment like mupirocin calcium (Bactroban) is safe for treating a small abrasion or pimple with pus, but only if it’s red and oozing discoloured fluid. Don’t use antibiotic ointments on every scratch or scrape. Some deeper lesions need opening – consult your doctor. An antifungal ointment may not be a must, but it certainly helps to have one on hand. An over-the-counter 1 per cent hydrocortisone cream (Mylocort) is great for small patches of skin reactions from contact with irritants.

LAXATIVE: Senna glycoside (Senokot) and a glycerine suppository on standby for major discomfort. The caution is not to get into the habit of using laxatives regularly – this worsens the problem and may mask serious underlying issues.

ANTI-EMETICS: Vomiting is the body’s way expelling pathogens from the gut. A safe anti-emetic like Valoid is great. Not to be used in children younger than six, as it has neurological side effect risk.

ANTI-SPASMODIC: Buscopan is good for a stomach ache. Not very efficacious orally, but still helps with the odd cramp and is safe for children.

DECONGESTANT NOSE SPRAYS (ADULT AND PAEDIATRIC STRENGTHS): If you’re struggling to breathe at night, a decongestant nose spray will provide relief. Be warned: regular use causes inflammation of the nasal mucosa and rebound congestion. For congestion sufferers, saline nose sprays are far preferable for daily use.

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MENTAL HEALTH

Understanding

DEMENTIA

a

lzheimer’s is a form of dementia that results in significant cognitive impairment. It is a particularly brutal and progressive disease, distressing to sufferers and their families, according to Dr Ryan Wagner, a research fellow at the University of Witwatersrand and Medical Research Council’s Agincourt Research Unit.

Wagner says the disease starts out with the loss of memory and confusion. Alzheimer’s eventually attacks the part of the brain that controls walking, coordination and eating. Mood swings and aggression are also typical characteristics of the disease.

Alzheimer’s, says Wagner, is the most common form of dementia.

“About 80 per cent of people with dementia have Alzheimer’s disease. Dementia is an umbrella term that refers to illnesses of cognition, including Parkinson’s and Huntington’s diseases. Memory, concentration, decision-making and learning are all impacted.

Dementia disproportionately affects older people.”

A GROWING PROBLEM The incidence of Alzheimer’s is increasing globally and in South Africa, and the reason is two-fold, says Wagner. “The South African population is getting older.

In 2012, 7.8 per cent of the South African population was 60 years or older. By 2050, this is expected nearly to double to 14.8 per cent. The second reason for the increased incidence is a result of the changing ways in which we live our lives.”

South Africa is beset with high levels of hypertension and diabetes, often caused by eating diets high in sugar and salt, which increase the risk of Alzheimer’s. More people are also living sedentary lifestyles, says Wagner.

But even though there are no drugs or procedures that cure Alzheimer’s and other forms of dementia, there is hope. “There are simple Dr Ryan Wagner things we can do to prevent or slow down the progression of dementia,” says Wagner. “A recent Lancet Commission report found that 12 risk factors are responsible for 40 per cent of the world’s dementias. Some of these risk factors are behaviours that we can control, including maintaining a healthy weight, controlling our blood pressure, minimising diabetes, stopping smoking, avoiding excessive alcohol consumption and preventing head injuries,” says Wagner.

In addition, doing crossword and sudoku puzzles, and reading are good for the brain, adds Wagner. “The brain is a muscle: the more you exercise it, the healthier it will be.”

NASAL SPRAY TO SLOW THE PROGRESSION OF ALZHEIMER’S While there is no cure for Alzheimer’s disease, a team of Wits University scientists in the School of Molecular and Cell Biology discovered that a nasal spray can slow down the debilitating illness, and thus improve the sufferer’s quality of life.

Proteins in the brain group together and deposit amyloid-beta plaque in brain cells. The scientists thus developed an antibody, administered nasally, that effectively targets the proteins grouping together. This significantly reduces amyloid plaque formation, a hallmark of Alzheimer’s disease.

Source: Wits University

BUSTING MYTHS around depression

Professor

Garth Stevens Depression is not something that goes away by itself or that a person can deal with on their own, explains Prof Garth Stevens, dean of the Faculty of Humanities at Wits University and the president of the Psychological Society of South Africa. “If we don’t treat depression with medication, psychotherapy, cognitive behavioural therapy and such, the disease will linger, with serious consequences.”

It is often the stigma of mental illness that prevents people from seeking treatment.

“Depression really goes against our Western ideals of a person always being in control and having agency in every situation,” says Stevens. “Depression is debilitating, and can’t be willed away,” he says.

Stevens notes that circumstantial factors, like bereavement, often have characteristics of depression, but are different in that time usually heals the pain and sadness that goes with the event. “Grief is a process that may resolve. Depression is not.”

Another myth is that depression is associated with lethargy and sadness. A depressed person can also exhibit aggression and become agitated. Many people, Stevens says, feel highly irritable and have ruminating thoughts rather than a slowing of the mind.

Women have also been associated with having higher rates of depression, but this is not an accurate picture of depression incidence. “We see a lot more men, and indeed young children, experiencing depression,” says Stevens. He notes that mental illness is also under-reported and that there must be efforts made to improve this.

NEEDING HELP?

If you need a referral to a psychologist, psychiatrist or support group, please call The South African Depression and Anxiety Group (SADAG) on 011 234 4837 or 0800 20 50 26 and speak to a trained counselor who can assist you further.

Offices are open 7 days a week from 8am – 8pm.

Fax number: 011 234 8182 Substance abuse line 0800 12 13 14 is available 24 hours a day.

Or alternatively email Zane on zane@sadag.org

Images: iStock.com, supplied

Beth Amato talks to the experts about the difference between Alzheimer’s and dementia

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GET HEALTHY to reduce stroke risk A staggering one in four adults will have a stroke of some kind in their lifetime, but with improved awareness of this medical condition, many could be prevented.

By Prof Andre Mochan

s

tatistics from the World Stroke Organization show that strokes are the leading cause of disability worldwide and the second-leading cause of death. A stroke occurs when a blood vessel carrying oxygen and nutrient-rich blood to the brain either suddenly gets blocked or bursts. This results in damage to cells in that part of the brain, which then leads to the symptoms and signs of stroke.

Stroke is very similar to what happens to the heart during a heart attack and is therefore aptly referred to as a “brain attack”. What is important to note, and is not widely realised, is that most strokes can be prevented by leading a healthy life, and treating and managing risk factors like high blood pressure, cholesterol and diabetes in association with your doctor.

PREVENTION BETTER THAN CURE This year’s slogan for World Stroke Day on 29 October was “Join the movement”, encouraging individuals to be more physically active in order to reduce their risk of stroke.

When considering the global burden of stroke, the most effective and important health intervention is prevention, or what is called primary prevention, of a first stroke.

Firstly, this entails changing from an unhealthy sedentary lifestyle to a healthy one including measured physical activity or exercise, following a balanced diet and Prof Mochan not smoking. Secondly, it entails awareness of and treatment for any major stroke risk factors you may have, most notably hypertension (high blood pressure), diabetes and high cholesterol.

By following these measures, both brain and heart attack risks are mitigated, and a healthy vascular system is promoted. Up to 90 per cent of strokes could be prevented by addressing a small number of risk factors, including hypertension, diet, smoking and exercise. Other risk factors to be aware of include age (with individuals older than 55 at higher risk), male gender and a family history of stroke.

The best treatment outcomes for the most common type of stroke are usually obtained if appropriate treatment is provided within four-and-a-half hours from the onset of a stroke.

FAST FACT: In South Africa about 240 people have a stroke every day, almost 70 of which are fatal, according to the Heart and Stroke Foundation South Africa.

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STROKE

Preventive action would contribute to a massive reduction in stroke and would also contribute to global goals of reducing cardiovascular disease, cancer, diabetes and other significant causes of death and suffering worldwide.

KNOWLEDGE IS POWER Another very important pillar to reduce stroke-related long-term disability or death is stroke awareness. If people are empowered with knowledge of the signs of stroke, they become more alert and will act to seek emergency medical treatment as quickly as possible. The best treatment outcomes for the most common type of stroke are usually obtained if appropriate treatment is provided within four-and-a-half hours of the onset of a stroke, so time is of the essence. Prompt treatment can either reverse the stroke or at least reduce resulting disability, so you should not hesitate to call an emergency service provider should you suspect someone is having a stroke.

Many people expect the symptoms of a stroke to result in an individual’s dramatic collapse or a major seizure. This frequently results in a failure to recognise the signs of a stroke and to seek urgent treatment. Very often the first sign of stroke could be as subtle as only experiencing a weakness in an arm or down one side of the body, one side of the face sagging, or a severe headache.

Many survivors of stroke will have some form of disability or impairment.

However, with appropriate acute treatment, rehabilitation and support, many stroke survivors can recover or at least be returned to maximum functioning and a meaningful life.

Most strokes can be prevented by leading a healthy life, and treating and managing risk factors like high blood pressure, cholesterol and diabetes in association with your doctor.

STROKE FACTS TYPES OF STROKE There are two main types of strokes: ischaemic and haemorrhagic.

An ischaemic stroke results from a halt in the supply of blood to a part of the brain as a result of a clot. Nearly nine out of 10 strokes are of this type. The latter type of stroke is caused by a haemorrhage in the blood vessels, causing bleeding into the brain. It occurs far less often than the ischaemic stroke but is usually more serious.

Images: iStock.com, Portrait images: supplied

ASSESS YOUR RISK The World Stroke Organization has endorsed a simple app called Stroke Riskometer, which is available on the App Store and Google Play Store.

It is an easy-to-use tool for assessing your individual stroke risk and what you can do to reduce it.

REDUCE YOUR RISK While some people have a higher risk of stroke, such as those who have a family history of the condition, everyone can take positive action to reduce their risk: • Switch to a low-fat, low-salt, high-fibre diet, and eat plenty of fruit and vegetables.

• Lose weight if you are overweight. This will help reduce blood pressure and improve health.

• Control blood pressure. High blood pressure increases the risk of stroke.

• Control high cholesterol levels.

• Exercising for about 40 minutes four times a week is recommended.

Regular exercise will also help control stress.

• Pay attention to your blood pressure and take steps to keep it within acceptable limits.

• Watch your cholesterol levels and make sure that they are not too high.

• If you have diabetes, be sure that it is controlled in consultation with your doctor.

• If you smoke or take drugs, it is strongly recommended that you stop doing so. If you drink alcohol, do so in moderation.

KNOW THE SIGNS AND SYMPTOMS The symptoms of stroke can differ greatly depending on the type of stroke and which part of the brain has been affected. However, there are a number of common signs including: • Facial droop – can you get the person to smile, or do one or both sides of the face sag?

• Weakness in the arms or legs – ask the patient to lift his or her arms in the air. Are they able to lift them both?

• Weakness or numbness down one or both sides of the body.

• Coordination and balancing problems – does the patient have difficulty walking or standing up?

• Sudden vision changes, sometimes even blindness, in one or both eyes.

• Abnormal speech – a person who has suffered a stroke may have difficulty speaking and slur their words, but also may have trouble understanding spoken language.

• Sudden, severe headache with no known cause. * Professor Andre Mochan is a neurologist at the Netcare Rehabilitation Hospital in Johannesburg and an expert in the rehabilitation of brain injuries, including those caused by strokes.

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HEART HEALTH

My

STORY Sue-Ellen Donough on what she learned surviving a heart attack

HOW IT STARTED

The week before ICU, I started feeling ill: tired, body pain, and generally bleh. I progressed to glandular fever, with almost unbearable pain in my jaw, neck and shoulders.

I thought my eyes were going to pop out. I was nauseous and throwing up, and my blood pressure was Dubaiskyscraper-high, but I was still pushing through, Sue-Ellen Donough running errands on the Saturday morning until I was woman down.

By midnight I called for an ambulance. I’d taken another blood pressure tablet, but it didn’t even touch sides. The paramedics said if I’d taken a tablet then I didn’t have to worry and I should just wait for it to work, that it wasn’t necessary to take me to hospital, that flu was awful and I should rest. They left and I suffered for the rest of the weekend thinking I was overreacting but still utterly freaking out. Here’s a lesson: don’t ever let anyone tell you that you’re overstating how bad you’re feeling or that your worry is unfounded.

THE PENNY DROPS

Monday saw me at my doctor’s rooms and moving immediately to casualty, undergoing tests and being monitored to be admitted. There was no space in their ICU and my nurse was trying to find another hospital for me to go to. I remember telling him that I didn’t need to be in ICU and could go to any ward, to which he gently replied that was not an option.

That’s probably when I started worrying more, as opposed to laying there like I was just passing time. I was eventually transported to another hospital – me trying to walk, them telling me to stay down. Everyone was talking over and around me, and all I felt was confusion and fear.

Test results confirmed that I’d had a heart attack. High infection levels had reached my heart muscle, and my enzyme levels and scans showed that the muscle was damaged. I needed surgery and treatment that would continue for the long run.

THE AFTERMATH

I didn’t see my kids for three days and they haven’t stopped worrying since. It’s painful to watch your children suffer through fear on your behalf.

How do I remain honest but also careful of their sensitivity?

I’m getting smarter everyday; I take care of myself but hate exercise.

Pulling a muscle feels too close to what the pain felt like when I was in ICU. I’ve learned that the heart attack resulted in part of my heart only working at 40 per cent now. That news broke me more than the initial heart attack.

It raises so much fear because if I didn’t know the first time, what if I miss the signs again and there’s even more damage? I’ve asked how this could’ve been prevented and there’s no concrete answer. So I just do my regular checks, take my meds, make peace with my limitations and pray for the best while I pay stalker-close attention to my body.

DID YOU KNOW?

Five people have a heart attack and 10 suffer from a stroke every hour in South Africa. More people in our country die from cardiovascular disease than from all cancers combined.

Source: The Heart and Stroke Foundation South Africa

Images: iStock.com, Portrait images: supplied

f

ive years ago I had a heart attack. I was 35 years old, having finally achieved a level of grown-upness with a house, kids and debt unrelated to expensive shoes. It doesn’t matter how I say it, it’s still unreal.

I can’t tell you the specific day it happened, only that by Tuesday, June 9th, 2015, I was in ICU, hooked up to machines, suffering through any movement and preparing for surgery.

The heart attack itself was decidedly undramatic. I’ve seen them on TV and mine was nothing like that. I’ve since learned that like the flu, there are male and female heart attacks. The male ones are the TV ones. Heart attacks in women are often asymptomatic – I guess if we’re going with stereotypes, it stands to reason that ours would be contrary. There’s no pain in the left arm or falling to the floor. I have never fainted in my life, even though that would’ve been a good place to start.

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