Your Wellness Matters, Issue 5

Your

December 2015 – Issue 5

Matters

English

The community paper to whom your wellness matters.

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MEDIA PUBLISHING

CASUAL DAY CELEBRATES DISABILITY AWARENESS DAY ON 3 DECEMBER

By Andrea Vinassa

As South Africa nears the end of the 2015 Disability Rights Awareness Month, Casual Day is wrapping up its 2015 campaign and launching its National Schools Programme for 2016. Schools are encouraged to pledge their support for Casual Day and to twin up with mainstream schools in their area.

“School governing bodies, teachers and parents are encouraged to put Casual Day on their official 2016 calendars now,” says Casual Day project leader, Vanessa du Plessis. “Disability Rights Awareness Month (DRAM), culminating in International Disability Rights Day on 3 December, provides South Africa with an opportunity to inspire hope and confidence in the ability of communities and the state machinery to work together in addressing the common challenges facing persons with disabilities, and society in general.”

Members of the Filia School brass band playing at Casual Day.

organisations serving the community of persons with disabilities in South Africa.

the ordinary people of South Africa, and our sponsors Edcon, Game, Checkers and Absa, and hundreds of companies, to bring this money in.

“Since schools are a significant aspect of government and schools are where values and “To date, Casual Day has contributed over morals are instilled, we encourage government R222 million to the funding of organisations bodies to ensure that Casual Day is celebrated providing education, assistive devices, shelter a symbol forpublic breastfeeding protection, support. in each and every and private school in andpromotion employmentand to the almost 15% of the South Africa.” population who has disabilities. The amount

The Golden Bow

Owned by the National Council for Persons with Physical Disabilities in South Africa (NCPPDSA) and sponsored by Edcon, Casual Day remains the most meaningful fundraiser for persons with disabilities, and is a lifeline for many

IN THIS

ISSUE

“South Africa annually commemorates National Disability Rights Awareness Month between 3 November and 3 December. 3 December is International Day of Persons with Disability, and is also commemorated as National Disability Rights Awareness Day. It is important to note that government funding for NGOs working in this sector is inadequate, and that most of

raised in 2015 will be announced next year in February, but we will add at least R20 million to that number,” says Du Plessis.

“We work in conjunction with the network of disability organisations, who work together with

Continued on page 2

1 Casual Day celebrate Disability Awareness Day on 3 December

6 Enjoy the festive season without the guilt – or the extra kilogrammes

3

8 Towards an HIV-free generation – Rise. Act. Protect.

11 WIN! Do you have a WOW! recipe?

10 Answers to the “Preventing and managing diabetes” quiz in the November edition

12 Five steps to reaching your savings goals

Understanding your constitutional rights as we celebrate International Human Rights Day

4 The 2016 Cape Town Big Walk

11 Wellness Wishes

PARTNERS:

WesternCape on Wellness

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Your Wellness Matters – Issue 5 – December 2015

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significant gaps in the child justice system in dealing with cases that involves children with disabilities. Witnesses were in many instances seen as incompetent when the level of language used in court proceedings was too complex and not understandable to the victims.

Continued from page 1 them survive on private donations, which means Casual Day is vital to these services,” she says.

According to Stats SA’s Community Survey 2007, children with disabilities are less likely to have access to adequate housing, water and sanitation than their non-disabled peers.

Children with disabilities are more likely to live in traditional dwellings and informal settlements than their non-disabled counterparts.

Overcrowded living conditions and outside toilets place enormous stress on children with disabilities and their families.

There is little national evidence available on access to early learning for preschool children with disabilities. A 2006 study found that only a quarter of children aged 0–6 years, who were recipients of the Care Dependency Grant (CDG), attended a crèche or childminding group. Where children with disabilities do have access to early learning, it often takes place within informal community settings, with individuals (such as mothers of disabled children) running stimulation programmes.

The Department of Social Development also admits that there is a shortage of skills within the children’s disability sector, and says strategies are necessary to ensure that available human resources serve the areas of greatest need.

The country’s inclusive education programme has enabled expansion of facilities for children with disabilities in ordinary public (mainstream) schools. A study conducted during 2001 and 2011 found that the number of full-service schools (FSSs), i.e. schools that are equipped to support a range of disabilities, grew from 30 in 2008/9 to 513 in 2010/11. Some 110 300 learners with disabilities were attending ordinary public schools in 2011. In addition, 423 special needs schools nationwide catered for approximately 105 000 learners in 2011.

“These figures are shocking and saddening, but Casual Day brings a huge ray of hope, because the awareness campaign around Casual Day puts a public focus on the needs of persons with disabilities. We do not only focus on children, but provide funding to the entire age spectrum.

For example, Alzheimer’s South Africa raises funds for its research and awareness campaigns through Casual Day,” says Du Plessis.

Casual Day raises awareness of disability in an uplifting way, focusing on the positive contributions made by persons with disabilities to their communities. Casual Day unites communities, focusing on compassion, giving and community spirit in action.

Darren Steyn.

Most of these schools participate in Casual Day and raise a substantial amount of their running costs via Casual Day infrastructure.

Research coordinated by the Department of Social Development in Mpumalanga’s deep rural areas of Ehlanzeni, Nkangala and Gert Sibande districts, found that only 42% of the children with disabilities identified were receiving rehabilitation, and only 33% had the assistive devices they required. Some 59% reported that the caregiver did not know how to apply for an assistive device.

According to a study by the NCPPDSA, children with disabilities are substantially less likely to attend school than their non-disabled peers.

Furthermore, among those children with disabilities who do get access to schooling, dropout rates are higher than for those who are not disabled.

Casual Day covers a range of disabilities. Beneficiaries include: • National Council for Persons with Physical Disabilities in South Africa • South African National Council for the Blind • QuadPara Association of South Africa • South African Federation for Mental Health • Deaf Federation of South Africa • Autism South Africa • Down Syndrome South Africa • National Association for Persons with Cerebral Palsy • South African National Deaf Association • National Institute for the Deaf • Alzheimer’s South Africa

A study by Casual Day participant, Disabled Children’s Action Group (DICAG), found

• South African Disability Alliance

CREDITS Your Wellness Matters is the first free wellness community newspaper created to assist people in understanding all aspects of wellness.

Managing editors Jehad Kasu Dali Chiwara

The Business Centre 1 Bridgeways Road Bridgeways Precinct Century City Cape Town 7441

Shared services division Mymoena Sedick

ywm@44tenmedia.co.za +27 (0)21 830 5490/ +27 (0)21 388 5522 www.44tenmedia.co.za

Staff writers Tasneem Smith Nicole Watson

Designer Catherine van Dyk

Advertising ywmads@44tenmedia.co.za

Proofreading and Afrikaans translations Lois-Mari Swanepoel

Printing Paarl Coldset

Xhosa translations Nobuntu Stengile

Published by 44Ten MEDIA Publishing

Contributors

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• Western Cape Government: Health • Heart and Stroke Foundation • CANSA • Metropolitan Group • Perinatal Mental Health Project (PMHP) • Andrea Vinassa • Mandy Mudarikwa • Centre For Public Mental Health (CPMH)

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Your Wellness Matters – Issue 5 – December 2015

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PUBLISHING

Understanding your constitutional rights as we celebrate International Human Rights Day Staff writer

December marks the importance of human rights by annually celebrating National Human Rights Day on the 16th.

Many of us do not understand why we celebrate Human Rights Day, how our constitution protects us and why it is respected globally.

To help us gain some understanding about human rights, we spoke to Mandy Mudarikwa, an attorney at the Legal Resources Centre in Cape Town, who works on the Equality and Non-discrimination Project.

therefore emphasises the values of human dignity, equality and various forms of freedom, guaranteed for all persons, as these were denied to most people of colour during apartheid.

• Chapter 2 of the Constitution, which contains the Bill of Rights, is the basis of the constitutional democracy of our country. The Bill of Rights sets out all the rights that all people living in South Africa have, and requires the state to take steps to respect, protect, promote and fulfil all the rights guaranteed in the Bill of Rights.

• The rights set out in the Bill of Rights are similar to the rights in the International Bill of Rights and they are aimed at protecting individuals against any state actions or decisions that may be unconstitutional.

The Bill of Rights also applies between individuals and individuals as well as between individuals and private institutions that are not part of government. Simply put, these rights apply to all persons living in South Africa, everywhere, every time, in all contexts.

Q: Why do we celebrate International Human Rights Day? • International Human Rights Day is celebrated every year on 10 December in commemoration of 10 December 1948 when the United Nations General Assembly adopted the Universal Declaration of Human Rights.

• The commemoration of the 2015 International Human Rights Day is devoted to the launch of the 50th anniversary of the two International Covenants on Human Rights, namely the International Covenant on Economic, Social and Cultural Rights and the International Covenant on Civil and Political Rights.

• These two covenants, together with the Universal Declaration of Human Rights, form the International Bill of Human Rights, setting out the civil, political, cultural, economic and social rights that are the birth right of all human beings.

Q: How do human rights impact the daily lives of people living in South Africa?

• States have obligations and duties under international law to respect, protect and to fulfil human rights. The duty to respect obligates states not to interfere with the enjoyment of human rights. The duty to protect requires states to protect individuals and groups against human rights abuses. The duty to fulfil means that states must take positive steps to ensure that people and groups enjoy human rights. In South Africa, these duties are entrenched in our Constitution.

Q: Can you briefly explain the role of the Constitution of South Africa in human rights?

Mandy Mudarikwa, attorney at the Legal Resources Centre in Cape Town.

• The Constitution of South Africa is the most supreme law of the country. It contains a set of rules and values for those who govern the country, and also for all those who live in South Africa. All other laws in South Africa must be made and implemented in terms of the provisions of the Constitution, and any law that fails to comply with its contents is unconstitutional and can be struck down by the courts.

• The Constitution of South Africa contains many provisions dealing with many aspects of how the country should be governed and operated. Given the history of South Africa, the Constitution was adopted to ensure that the apartheid history of the country is transformed. The Constitution

Q: What steps can be taken when rights are violated?

• Any person whose rights are violated or threatened can approach the Courts for an order, forcing the person or institution violating or threatening their rights to stop doing so immediately.

• Chapter 9 Institutions can also be approached when rights are violated, as they are created by the Constitution to ensure that its provisions are complied with, and they can also assist in the event that rights are violated or threatened.

Examples of Chapter 9 Institutions include the South African Human Rights Commission, Commission for Gender Equality and the Public Protector.

• Law clinics, like the Legal Resources Centre and others, as well as community advice offices, can be approached for free legal advice when rights are violated.

The Legal Resources Centre uses law as an instrument of justice for vulnerable and marginalised people.

For more on the Legal Resources Centre, please visit www.lrc.org.za.

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Your Wellness Matters – Issue 5 – December 2015

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THE 2016 CAPE TOWN BIG WALK

By Jehad Kasu

Cape Town is fortunate to host one of Africa’s record-breaking events. And chances are that you have been a part of this event at least once. We’re talking about the Sunfoil 10 km Big Walk.

This will serve to continuously inform and update them with dietary and health tips, as well as information regarding chronic conditions such as diabetes and hypertension.

A number of voluntary dietitians has already been shortlisted for this purpose.

• Fitness We felt that, if after 16 years the non-avid walker is only doing the 10 km walk once a year as their only physical activity, then we’re not making a significant difference to his/her fitness.

From left to right: Samir Parker – CTBW Marketing, Dr Elias Parker – CTBW Sponsor and Marketing Director, Louise Driver – CEO, The Children’s Hospital Trust, Parveen Banderker – CTBW Marketing, Dawood Esack – Exco Chairperson, Africa Melane – MC at the CTBW Media Launch.

At least that is what it was called until the 25th of November 2015 when its new logo and name The Cape Town Big Walk was unveiled at a press conference held at the Sports Science Institute of South Africa in Newlands, Cape Town.

3. What necessitated the rebranding of the walk?

We spoke to the sponsor and marketing director of the Cape Town Big Walk, Dr Ellias Parker, about the history and future of the Big Walk.

There was a dire need to infuse the walk with a fresh, all-encompassing and diverse look.

Clearly this is firmly encapsulated in renaming the walk the Cape Town Big Walk (CTBW).

1. Why was the Big Walk started and what were the objectives at that time?

The Big Walk was originally conceptualised to raise much needed funding for the need for a library in the Athlone area, and to support the Red Cross Children’s Hospital, among others.

2. What are some of the significant accolades achieved by the Big Walk?

The following are some of the accolades bestowed on the Big Walk: • The City of Cape Town recognises the event as an iconic event on their calendar.

• The City of Cape Town accredited the Big Walk as the third biggest event on their calendar after the Old Mutual Two Oceans Marathon and the Argus Cycle Tour.

• Recognised as the biggest 10 km walk in South Africa and the African continent.

• The Nelson Mandela Foundation dedicated the 15th annual 10 km walk to Nelson Mandela’s legacy, and each walker received a 15th anniversary commemorative medal with the face of the late president on it.

After 16 years of using the same logo, there was clearly a sense of fatigue that started to come through.

4. Tell us about the foundation that the Big Walk started.

The Cape Town Big Walk Foundation (CTBWF) hopes to serve our people in addressing at least three pivotal issues, namely: • Education The walk has consistently contributed toward the operational cost of a local library. The foundation will endeavour to build on this by assisting needy schools in any way we are able to.

One of the first projects to be rolled out in this regard is to collect 1 km of books per month for 10 months, starting January 2016. This will result in the CTBW symbolically collecting 10 km of books for 2016 that will be distributed to children in underserved communities.

• Health In addition to the annual cheque handed to the Red Cross Children’s Hospital Trust, the CTBWF will talk to our walking community throughout the year via our website and social media platforms.

We’ve decided to start playing a more impactful and meaningful role in this regard. A number of sports fitness specialists and coaches have agreed to deliver talks in various centres, especially targeting those who have become accustomed to a sedentary life.

A coaching clinic will run parallel to these talks. Through all this we hope to enlighten our communities to the idea that, with a healthy eating and fitness regiment, we can certainly enhance our quality of years as well as add years to our lives.

5. Please list some of the beneficiaries of the Big Walk.

• • • • • • •

Red Cross Children’s Hospital Trust Academia Library Mary Harding Rehoboth Old Age Home in Hanover Park League of friends of the blind (LOFOB) Tsunami Fund Carole and Christopher Charitable Trust – Joint Replacement Organisation • Various organisations who conduct cochlear implants for needy youth 6. What can walkers expect at the next Big Walk on 28 February 2016?

It is our fervent wish and desire to present our people with a Big Walk that is enjoyable, exciting, fun-filled, fresh and most memorable.

7. Please convey a personal message to your loyal walkers.

First and foremost it is with grace and pleasure that I wish to thank every walker for participating in our event for the last 16 years.

Each and every walker and participant has contributed stirlingly towards the Big Walk having realised its objectives. They are indeed the true custodians of this mega social sporting event.

Your Wellness Matters – Issue 5 – December 2015 – pg 5

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Your Wellness Matters – Issue 5 – December 2015

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Enjoy the festive season without the guilt – or the extra kilogrammes It is that time of year when temptation presents itself at every turn and makes it hard to hold on to healthy habits. Year-end brings with it a change in routine, celebrations, parties, indulgent meals and every reason to blow the healthy diet. Many times food options available at these events might be high in added sugars, salt and unhealthy fats, along with kilojouleladen alcoholic drinks, and we often don’t realise just how much we’ve eaten. This, combined with a busier schedule, makes maintaining your exercise and health strategy more challenging.

But no need to panic! We all need timeout now and then. The important thing is to know when we have overdone it and how to balance out the excess.

Don’t let the guilt of overdoing it prevent you from enjoying the festive fun. Here are some easy tips on how to enjoy the holiday season to its fullest.

Eat clever these holidays • Enjoy Christmas Day; just don’t let it become Christmas Month! Make the most of celebrating with family and friends at Christmas lunch and dinner; just don’t make it a daily habit. One meal won’t ruin your waistline, so give yourself permission to enjoy the indulgence guilt-free, and counterbalance it by getting back on track with some healthier options the very next day (don’t wait until next year).

• Don’t skip meals to make up for indulging.

This can lead to cravings for sweet, salty and fatty foods at your next meal, causing you to overeat and causing havoc with your weight. Instead of saving up for the big meal, nibble on healthy snacks like raw veggies, nuts and fruit throughout the day to avoid going overboard.

• Eat mindfully. The buffet table is an invitation to eat all you can, so first survey what is available, choose the foods you really want to eat, and then move away. Eat slowly, focusing on enjoying the taste and smell of each bite.

• Keep hydrated. In the summer it’s easy to confuse hunger with thirst. Keep cold water nearby and stay hydrated instead of automatically reaching for a snack first.

Freeze a bottle of water overnight for a hot day or add mint leaves and lemon slices to enhance the flavour. Make home-made iced coffee for a refreshing drink that can count as one of your daily dairy portions and is healthier but just as refreshing as ice cream.

Cool down an espresso or strong black coffee and mix with milk and ice. Add this to a blender or leave the ice blocks whole.

The best is to have it ice cold!

Keep cold water nearby and stay hydrated instead of automatically reaching for a snack first.

Tips for mindset and movement these holidays • Breathe. Taking a break from the daily hustle and bustle is a great way to recharge and re-energise. Take some time away from distractions such as email or social media and just breathe. The holiday season is a particularly good time to relax, reflect and renew your thinking.

• Get moving with a friend. The holidays are a great time to spend quality time with friends.

But instead of catching up over coffee and cake, make the most of the warm weather and plan to do something where you can be active together. Grab a take-away smoothie and meet for a walk on the beach, get a group together and go for a hike, or take dance lessons with friends.

• Make it a family affair. Recruit the whole family and enjoy the outdoors. Going for a walk or playing a sport is a great way to get the whole family involved. Celebrate and have fun! There is more to being active than structured workouts.

• Move. It’s quite simple: the more you move, the more active you are! Find ways throughout the day to include more movement. This could mean walking instead of taking public transport or parking your car further away when getting groceries. Clean your house or chase your kids/pets around. Be the first one on the dance floor at a holiday gathering. It doesn’t matter how – just get moving!

Icons made by Freepik from www.flaticon.com

Pan-fried pineapple with coconut yoghurt You’ll need: 1 medium pineapple; peeled 3 tbsp (45 ml) desiccated coconut 2 tsp (10 ml) sunflower oil 175 ml plain low-fat yoghurt Handful of fresh mint leaves; to serve

Reci

pe

Method 1. Cut pineapple into six thick, even slices.

2. Heat frying pan over medium heat and toast coconut without any oil until golden brown. Take care not to burn it. Spoon it out.

3. In the same pan, heat oil and fry pineapple slices on both sides until golden brown and just cooked.

4. Mix 2 tbsp (30 ml) of the coconut with the yoghurt.

5. Serve 2 tbsp (30 ml) of the yoghurt mixture to each person together with the pineapple, sprinkle with the remaining coconut and garnish with fresh mint leaves.

Tip: Try the recipe with plums, peaches or apricots in summer!

See more at: http://www.heartfoundation.co.za/recipe

Did you know?

TESTICULAR

CANCER

TC is one of the most common cancers in males ages 15-39

TC = Testicular Cancer

Cases of reported testicular cancer:* 40-49 years 5 0-19 years 10 50+ years 11 20-29 years 50 30-39 years 26

Risk Factors • Babies born with undescended testicles

IF DIAGNOSED EARLY

• Congenital (born with) abnormalities of a testicle, penis, kidney and inguinal hernias (hernia in groin area) • A family history of testicular cancer • Using marijuana (dagga or cannabis)

MYTH

vs

Only older men are at risk to get TC Big testicles make you more prone to this cancer

FACT

• Surgery • Chemotherapy • Radiation

Cycling can cause a swollen prostate but has no link to TC

Riding a bike frequently causes TC

TC means no more sexual desire or sex drive

TC can be treated effectively via:

SEX

DRIVE

OLD AGE

Only 2-3% of TC patients have tumours in both testicles. The 97-98% left with one testicle will still have sex drive The majority of TC patients are between 15-39 There is no evidence to suggest size is a risk factor

Signs & Symptoms

• A painless swelling or lump in one or both testicles • Pain or feeling of heaviness in a testicle • An ache in the lower abdomen, back or groin

Self Exam

Ÿ Examine your testicles after taking a warm bath or shower Ÿ Stand in front of a mirror & look for any signs of swelling Ÿ Support your testicles with one hand & feel each one with your other hand Ÿ Roll the testicles between the thumb & fingers, feeling for any lumps - it’s normal to feel a soft chord-like structure on the top and back of each testicle (lumps can be as-small-as a grain of rice & are usually quite firm)

Toll-free 0800 22 66 22 *SA Statistics as per National Cancer Registry (NCR) 2010

Consult your health practitioner if any abnormalities are detected

www.cansa.org.za

Your Wellness Matters – Issue 5 – December 2015 – pg 7

WHAT YOU NEED TO KNOW ABOUT

Your Wellness Matters – Issue 5 – December 2015

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Towards an HIV-free generation – Rise. Act. Protect.

Article courtesy of CPMH

Why do we commemorate World AIDS Day? According to UNAIDS, almost 7 million South Africans are living with HIV. Together with the rest of the world, South Africa commemorates World AIDS Day on 1 December 2015.

On this day, people around the world wear red ribbons to show their support for people living with HIV and AIDS and to raise awareness for this issue.

What does mental illness have to do with HIV/AIDS? What many don’t realise is that mental health is important in preventing and treating HIV. Being diagnosed and living with a serious illness like HIV is likely to have an emotional impact on your daily life. People living with HIV/AIDS still fear social stigma and discrimination. This can lead to psychological distress and difficulties functioning at home, work, school or in the community, or can even lead to serious mental illness.

On the other hand, people living with a mental illness may act in ways that increase their risk of HIV infection. For instance, they may abuse substances, indulge in risky sexual activities or find themselves less able to practise safe sex.

People living with HIV are more likely to develop mental health conditions.

Is your mind healthy?

There are ways to find out if you need to talk to someone about your feelings.

• • • •

You feel sad and unhappy all the time You sleep too much or too little You eat too much or too little You are not interested in doing fun things anymore or being with friends • You walk and talk slowly • You feel like you cannot do anything well • You feel like you want to die

• You are tired all the time or have little energy • You feel that things are hopeless • You are irritable and your relationships are suffering • You do not look after your hygiene or appearance • You do not function well at work, school, home or in your community It is important to realise that if you have just one or two of these symptoms, this does not mean you have a mental illness. But a combination of several of these symptoms, over a period of time, means that you might have a common mental illness like depression or anxiety, and you should speak to a healthcare professional about it.

With the right treatment and management, common mental disorders related to HIV/ AIDS can be alleviated easily.

Your mental health status can have a positive or negative impact on your physical health.

HIV’s possible impact on mental health Finding out that you have HIV can lead to a wide range of feelings. It is common to feel

fear (including fear of illness or dying or fear of losing relationships), worry, concern about what other people will think, guilt, shame, embarrassment, anger and sadness after hearing that you are HIV positive.

Many pregnant women only find out about their HIV status at their first maternity care visit.

If you are experiencing emotional difficulties or mental health problems, learning to understand and cope with them is an important part of being able to deal with them.

Talking about your experiences and feelings with a loved one, friend or another person with HIV can be a big help.

You can also get help by phoning helplines, peer support or counselling: • National AIDS helpline: 0800 012 322 (tollfree number; will also call you back) • Cape Mental Health: 021 447 9040 • South African Depression and Anxiety Group (SADAG): 0800 21 22 23 What can you do for World AIDS Day? • Support a friend, family member or colleague living with HIV/AIDS. • By using the hashtags #WAD2015 and #DignityInMind, you can join the campaign online.

About the Alan J Flisher Centre for Public Mental Health (CPMH) Dedicated to the memory of a pioneer of public mental health in Africa, CPMH is the first of its kind on the African continent, and is a joint initiative between the Department of Psychiatry and Mental Health at the University of Cape Town (UCT) and the Department of Psychology at Stellenbosch University (SU).

•

www.cpmh.org.za

•

@CPMentalHealth

Image source: https://www.aids.gov/news-and-events/awareness-days/world-aids-day/posters-tools.html Find more images for the campaign under: http://sanac.org.za/ Article resources: http://www.unaids.org/en/resources/campaigns/WAD2015/materials http://www.prime.uct.ac.za/research-uptake/prime-in-the-media/36-world-aids-day-experts-highlight-the-importanceof-mental-health-care http://pmhp.za.org/resources/for-researchers/pmhp/ http://www.sadag.org/ http://www.capementalhealth.co.za/

Your Wellness Matters – Issue 5 – December 2015 – pg 9

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Your Wellness Matters – Issue 5 – December 2015

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ANSWERS TO THE “PREVENTING AND MANAGING DIABETES” QUIZ IN THE NOVEMBER EDITION. WINNER!

Ms Shanita Collins from Hanover Park Shanita says about the paper: “I first read Your Wellness Matters at the clinic and I find it interesting and informative on health issues. I learnt about issues that I did not know before.”

Ms Tobeka Qukula, Western Cape Government Health, who randomly selected the winner from all the correctly answered entries.

How many answers did you get right in the last issue’s quiz?

Here are all the answers from WoW! (WesternCape on Wellness).

1

Diabetes runs in families and you can’t do much to avoid it. Type 2 diabetes can run in families, but if you eat healthy and exercise regularly, you may not get diabetes.

FALSE

2

I will have diabetes for the rest of my life. Diabetes is a chronic condition, which means that it doesn’t go away. But you can still lead a normal, healthy life by managing your diabetes daily. This includes eating healthy and exercising regularly.

TRUE

3

Being overweight is harmful to my health. Losing extra body fat can help manage diabetes and high blood pressure, and prevent other health problems.

TRUE

4

Herbal products can cure me of diabetes. There is no evidence that herbal products can cure diabetes.

FALSE

5

To control my diabetes, I only need to take my medication. Taking the right medication is important, but so is eating healthy and exercising regularly.

FALSE

6

Stress causes diabetes. Stress does not cause diabetes. But stress can raise blood pressure and can make it more difficult to control diabetes effectively. Sometimes during stressful times, diabetic medication can be adjusted by the doctor.

FALSE

7

If I don’t manage my diabetes, there is a chance of developing complications.

Complications of diabetes may include strokes, heart attacks, blindness, amputations and loss of sex drive.

TRUE

8

People with diabetes can’t eat fruit There is sugar in fruit, but two to three pieces of fruit a day is fine (don’t choose grapes or bananas, they are very high in sugar).

FALSE

9

It is better to drink fruit juice than to drink soft drinks if you have diabetes. Fruit juice and soft drinks are both very high in sugar – it is better to drink water or diet soft drinks. You can also add water to your fruit juice to dilute it.

FALSE

10

Using brown sugar instead of white sugar is better for diabetics. Brown sugar and white sugar are exactly the same – use as little as possible.

The Golden Bow

FALSE

a symbol for breastfeeding protection, promotion and support.

11

Changes in my eating habits can have a big effect on diabetes. Eating healthy portions of the right kind of food can help manage blood sugar levels.

TRUE

12

A healthy lifestyle can reduce my risk of developing diabetes. Healthy eating, physical activity, healthy body weight, etc. lowers your risk of developing diabetes.

TRUE

13

If you have type 2 diabetes you will never need to take insulin. You may need to take insulin, either as tablets or injections.

FALSE

14

Exercise means going to the gym or playing a sport. Exercise can be as simple as a brisk walk around the block every day, taking the stairs or doing housework. You do not need to attend a gym to exercise.

FALSE

15

“Low fat” on the label doesn’t mean that the food is healthy.

Check if there is sugar added to the low-fat food – healthy food is low fat and has no sugar added.

TRUE

WesternCape on Wellness

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Your Wellness Matters – Issue 5 – December 2015

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Wellness Wishes Sun Smart • Avoid direct sunlight between 10 a.m. – 3 p.m.

• Ensure the whole family wears hats and sunscreen when outside.

• Stay in in the shade or under an umbrella as much as possible.

• Be a good example! If adults adopt sun smart behaviours, then children are more likely to do the same!

Drink responsibly

• Your healthy sexual life = your responsibility. Own your choices!

• Relationship or hook-up? Either way, own your choices and use a condom.

• Use a condom correctly and every time you have sex.

• No condom – are you ready to be a mummy and daddy?

• Anyone can have a sexually transmitted disease (STD) and not know it. Getting tested is the only way to know for sure.

• Sexual health = know, talk, protect.

Use a condom.

• Your style and choices say a lot about you! Choose honesty, respect and safety to keep it real.

• Do not cause injury or harm to yourself or others.

• Don’t drink any alcohol when you are pregnant.

• Drink plenty of water and eat between drinks.

• Don’t drink and drive and don’t let friends and family drink and drive.

• Stay away from the pool/sea/river/dam when drinking alcohol.

• Alcohol and other drugs increase the chance of having unsafe sex you would normally avoid.

Child safety

• Write your cell number with a permanent marker on your child’s arm in case he/she gets lost at the mall/beach/park.

• Teach children to swim to prevent drowning.

• Teach children to cross the street safely.

• Store all cleaning products, medicines, paraffin bottles and chemicals away from children. a symbol for breastfeeding protection, promotion and support.

• Use the “two giant steps” rule – your kids can never be more than two giant steps away from you.

• Never leave a child unattended around water.

The Golden Bow

Safer sex

Road safety

• Speeding makes crashes more likely and more severe. #SpeedKillsFacts • Alcohol and the road don’t mix. #BoozeFreeRoads • Drivers need to stop and rest every two hours. #FatigueKills • No text or call is worth your life. #ItCanWait • Slow down where pedestrians are present, especially children. #SafeRoadsForAll • Reflective clothing can save your life if you are walking in the dark. #SeeAndBeSeen

Do you have a WoW! recipe?

We are looking for favourite CHICKEN recipes.

• Send your recipe/s to us. We’ll check if the ingredients and cooking methods are healthy.

• We’ll adjust it to make it healthy.

• Your recipe/s could be printed in a WoW! community recipe book!

The WINNING RECIPE of each month will be FEATURED in a future edition of Your Wellness Matters together with a PHOTO OF THE WINNER!

WesternCape on Wellness

WI

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How to send your recipe: FAX: 086 599 3074 EMAIL: ywm@44tenmedia.co.za POST: Century City Business Centre, 1 Bridgeway Road Century City, 7441

Your Wellness Matters – Issue 5 – December 2015 – pg 12

Five steps to reaching your savings goals

Whether you are saving money for your child’s education, your retirement, or simply for a rainy day, a little planning and discipline can go a long way in helping you reach your goals. Metropolitan’s Cebisa Mfenyana answers some fundamental questions on saving to help you on your savings journey.

2.

1.

What are the first steps towards saving?

The �irst step is to know what you want –set a savings goal. If you know what you want to achieve, you are more likely to stay focused and committed. An example of a savings goal is to save up for a deposit on a car over three years.

Another simple way of starting to save is by making savvy lifestyle changes –avoid being wasteful and take advantage of any opportunity to save money such as saving on electricity by switching off the lights or using an extra blanket instead of turning on the heater.

4.

Is it only worth saving if you can save big amounts?

A major misconception is that saving money is something only the rich can afford to do. But the truth is that anyone can save. Do not underestimate the value of saving a few rands each week. By simply cutting down on one can of coke a week, you can save approximately R400 a year, or by saving on one box of cigarettes a week, you can put away approximately R1 800 a year. Start saving as soon as you can, and try not to touch your money for as long as possible. This way you let the magic of compound interest kick in.

That is when your interest earns interest, and effectively your money starts making you money.

5.

When should you start saving for your child’s education?

Ideally, you should start saving for your child’s education when you are still in the planning stages of having a child. By starting this early, you can bene�it from the compound interest on your savings over time. However, sometimes a Plan B is necessary if we �ind ourselves in a position where we are only able to start saving for our child’s education later than we would have liked. A short-term (�ive years or less) savings vehicle could be the answer, such as �ixed bank deposits. These offer a slightly higher return than a normal bank account.

However, the return you get may be eroded by education in�lation. For a savings period of �ive years or longer, you can consider unit trusts, Exchange Traded Funds (ETF), savings products from insurance companies or direct investments (investing directly in the stock market).

What are some of the most important things to remember when it comes to saving for retirement?

Consider the amount of time you have to save or invest before you reach retirement age and then start saving for retirement the moment you start working and allow your money time to grow by not withdrawing it before you reach retirement age. It is important to preserve your retirement savings when you change jobs, by putting your money in a Preservation Plan. Also ensure that you contribute enough money towards your retirement fund to reach your goal, and try not to miss paying your contributions for extended periods of time. Build an in�lation buffer to ensure that the value of your money keeps pace with rising costs. Manage and clear your debt (where possible) to get the most value from your retirement savings.

It is never too late to start saving towards your retirement, if you are a late starter, don’t stress, invest your money wisely and get advice from a reputable and quali�ied �inancial adviser who will guide you to invest within your budget.

R1 000 000+ Why is it important to start saving for your child’s education?

3.

We sometimes �ind it dif�icult to prioritise education savings because of urgent �inancial commitments. Very often paying off a mortgage bond, utility bills, medical and grocery expenses take priority. Many people make the mistake of underestimating the expensive and long-term commitment in providing a quality education for your child.

Primary and tertiary education can cost in excess of R1 million for tuition fees, apart from text books and uniforms.

Mfenyana concludes: “Don’t get discouraged if you do not achieve your savings goals straight away.

These things take time, but the rewards will be worth the wait.

Finally, it is a good idea to sit down with a registered financial adviser who can assist you with drawing up a tailored savings plan to help you achieve your goals.”

Metropolitan, a division of MMI Group Limited, an authorised �inancial services provider.