Your Wellness Matters | Issue 13 | October 2020 by 44ten Media

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October 2020 – Issue 13

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Athlone CBD Poised To Become World Class B P O, Tech Hub The Golden Bow Alderman James Vos, MCM of Economic Opportunities and Asset Management addresses attendees of the BPO Open Day in Athlone.

Refiloe Nomdada

a symbol and But support. this is where the sad story ends t wasforabreastfeeding mere 15-20protection, years agopromotion that

the Athlone CBD was a thriving business district on the fringe of the Cape Flats. Buzzing with energy, a sense of community and many popular retail chain stores, the Athlone CBD was the place to go to for all your household or social needs. Sadly today the area is derelict after most of the mainstream retailers moved to malls that sprouted up in the surrounding neighbourhoods, rendering the area a far cry from its former glory. PARTNERS:

because there’s a new generation of entrepreneurs who want to rejuvenate the once booming business district into a training, innovation and technology hub – pivoted on the rapid growth and job creation potential of the BPO sector. Rutherglen Investments, founded and chaired by Ismail Kaskar, is a diverse investment management company with interests in property development, BPO, lifestyle/wellness, ed-tech, fin-tech and skills training.

According to the 2020 Front Office BPO Omnibus Survey, conducted by Ryan Strategic Advisory, South Africa is one of the top two preferred BPO destinations in the world, after India. On the 5th of October, Futur-Ed in partnership with CapeBPO and The City of Cape Town hosted a BPO Open Day that was officially opened by Alderman James Vos, the MCM for Economic Opportunities and Asset Management.

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Your Wellness Matters

Issue 13 - October 2020

CITY & CAPEBPO FUNDS ACCELERATED BPO WORK-READINESS TRAINING PROGRAMME The open day was preceded by a week of training and development where 100 eager job seekers were selected from hundreds of applicants to participate in a two-day accelerated work-readiness training programme developed and facilitated by illumine Skills Academy and funded by the City of Cape Town through their strategic partner CapeBPO. The training is geared to bridging the gap between being unemployed and employable. “Futur-Ed is an important steppingstone toward reviving the once thriving Athlone CBD into a training, technology and innovation hub. With many BPO staff members living in Athlone and surrounding Cape Flats areas and its multi-mode transport hub, it makes perfect sense to establish a BPO hub in the area” says Kaskar. Kaskar’s business partner and Rutherglen’s Director of Corporate Governance, Jehad Kasu says “job growth in the BPO sector vastly exceeds the number of eligible unemployed persons equipped to take up these growing employment opportunities. The main reason for this is a grave skills gap that remains largely unaddressed and compounds the rising unemployment rate. Through our training intervention we seek to close this gap with essential workplace-readiness skills, rendering the graduate a more sought-after candidate for employment. And then going a step further by linking them to hiring BPO operators”. Some 60 000 young people currently work in the BPO/contact center sector. Over the past five years, 35 000 additional job oppor-

Your Wellness Matters is a free wellness community newspaper created to empower readers with preventative wellness information in order to make better wellness and lifestyle decisions.

(Front left) Training programme developer and facilitator Larnelle Vogel with some of the accelerated work-readiness training programme graduates at the BPO open day prepping for interviews. tunities have been created to service the international community. Alderman Vos, a fervent advocate of the BPO sector said “I believe that for our City to compete globally and experience inclusive socio-economic growth, we must continue investing in skills and training for the sectors that are poised for substantial increases from employment and trade perspectives, instead of training for the sake of training. The City has a wealth of services and targeted inter-

ventions to attract, retain and expand businesses. By working with high-growth sectors to implement proven strategies, we help businesses reach their full potential and employ more people, especially in these difficult times. Our high-growth sectors as well as the targeted services and COVID-19 interventions offered by the City shows that Cape Town is open for business and there has never been a better time to invest in our beautiful city”.

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Issue 13 - October 2020 CapeBPO’s CEO Designate Clayton Williams was encouraged by the turnout of job seekers as well as the support from the sector stakeholders “Seeing industry leaders such as Webhelp, Capita and EXL here today is such an invaluable vote of confidence in this initiative, and demonstrates the industry’s readiness to adjust to a decentralized, community-based presence. And the turnout of job seekers looking to enter the BPO sector is equally satisfying because they are precisely who this intervention has been developed for.” Kasu also indicated that since the launch of the BPO Open day, multiple enquiries have been made by leading international BPO operators about space available for them to explore establishing a community-based office in - “We are incredibly encouraged by the flood of enquiries made by some of the most respected BPO brands in the world about taking up space in Athlone and we are excited to welcome them here” said Kasu.

The work-readiness programme is an ongoing initiative and interested persons who have a matric certificate, clear credit and criminal records may email their cv’s to bpo@futur-ed.co.za

Your Wellness Matters

Issue 13 - October 2020

GOOD NUTRITION FOR GOOD IMMUNITY Partner Content The global pandemic has highlighted many fault-lines across society, and in our current state of ongoing disruption, it also presents us with unique opportunities to make changes. In our daily lives, some of the best changes we can make are around our food choices. Overweight and obesity have been linked to more severe COVID-19 outcomes, along with diet-related non-communicable diseases (NCDs) such as hypertension and Type 2 diabetes. If there was ever the time to focus on a healthy diet to maintain a healthy weight and support our immunity, this is surely it! This National Nutrition and Obesity Week (NNOW), a range of South African health organisations have come together to collaborate with the Department of Health to highlight how essential good nutrition is when it comes to immunity. The theme for NNOW 2020 (running from 9th to 19th October), ‘Good Nutrition for Good Immunity’ also takes into account how the pandemic has been disrupting food systems, leading to poorer food choices and is compromising food security for many South African families. In addition to good hygiene practices, one of the best defences against the ongoing threat of COVID-19 is a mostly plant-based diet that consists mainly of unprocessed and minimally processed foods. Diets that are based on preparing meals at home from whole grains, fresh fruits and vegetables, legumes, nuts and seeds can help to support our immune systems and overall health, as well as reduce our intake of unhealthy fats, food additives and added sugar and salt. The National Department of Health points out that unhealthy diets and lifestyles are amongst the top challenges we face in the 21st Century creating a significant burden on our country. We should use the COVID-19 pandemic as the inspiration for healthy eating and healthier lives. Through better food choices, more whole-food preparation at home, careful food shopping, and meal planning and community and home food gardening, it is possible to improve access to healthier food in affordable ways. Our focus needs to shift away from fast foods and sugary drinks that are nutrient-deficient to the home

cooking of healthy nutrient-dense foods and clean water as our drink of choice. CEO of the Heart and Stroke Foundation South Africa (HSFSA), Professor Pamela Naidoo agrees, “As a country, we have one of the highest rates of overweight and obesity in the world, a major contributor to cardiovascular disease, which is now known as a serious co-morbidity when it comes to COVID-19. Making poor food choices every day and maintaining an unhealthy weight greatly increases the risks of disease and death. On the other hand, focusing on consuming fresh vegetables, whole-grains, beans, and lentils daily, as well as regular physical activity, are straightforward ways to achieve healthy weight and protect ourselves and our families.” NNOW collaborator, UNICEF South Africa is focusing on empowering South African adolescents and youth to reduce their risks of the NCDs that have been conclusively linked to more severe COVID-19 illness and death. “Healthy eating and physical activity habits are formed in childhood,” says UNICEF Nutrition Specialist, Gilbert Tshitaudzi. “Young South Africans need to properly understand how their food choices are directly linked to their health. A healthy lifestyle needs to be aspirational in youth culture so that teens are empowered to develop optimally through their own self-care and conscious daily choices.” Another organisation with a focus on children is Grow Great, a campaign working towards the goal of zero stunting by 2030. During the pandemic, Grow Great has intensified its focus on supporting breastfeeding mothers to ensure optimal nutrition for babies. “According to WHO guidelines, infants should be breastfed exclusively for the first six months of life, and breastfeeding can be continued after the introduction of complementary foods for at least two years or more,” says Duduzile Mkhize of Grow Great. “There’s no better food for babies than breastmilk. COVID-19 has plunged families into food insecurity and hunger, and that may well get worse over the coming months. Breastmilk is all a baby needs at the start of life, and it’s free. For food insecure households with infants, a focus

on breastfeeding can make more budget available for nutritious food for other family members, while baby gets the best possible quality food for them.” As we brace ourselves for an extended period of uncertainty as the pandemic continues to unfold, and for the economic recession that is likely to deepen, many South Africans are re-evaluating aspects of life and the ‘new normal’ we’d like to experience in a post-COVID world. During hard lockdown, home cooking was a necessity for everyone. For many, social distancing requirements are still curbing the enthusiasm for eating out. Concerns for our health and for the immunity of vulnerable family members are still top of mind for many families. It is in many ways an ideal time to shift to healthier eating by including more whole foods in our diets. President of ADSA (Association for Dietetics in South Africa), Dr Christine Taljaard-Krugell points out that introducing healthier family eating habits can be enjoyable. “What some people don’t realise is that a family diet based on home-cooked whole foods is full of variety rather than restrictive. Healthy options also do not have to be more expensive. In fact, you can create substantial savings through meal planning, shopping tips and smart food preparation. It’s fun and easy to involve your children in preparing and sharing meals at home, which helps them develop lifelong healthy eating habits. If you don’t have the knowledge and skills, it can be helpful to connect with a dietitian as they are specifically trained to translate nutrition expertise into practical plans and healthy eating strategies to suit your lifestyle.” Carol Browne of the Nutrition Society of South Africa (NSSA) urges South African families to prioritise their nutrition well-being in the time COVID-19. She says: “Under- and over-nutrition are both forms of malnutrition that compromise immune function and make people more vulnerable to infection, illness and death. Unfortunately, the availability, affordability, and preference for highly processed foods in South Africa results in the prevalence of malnutrition and diet

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Issue 13 - October 2020 related NCDs. Choosing a diet based on home-cooked whole foods is a solid foundation for good nutrition and good immunity.” Some strategies for healthy eating in the time of COVID-19 include: For one full day every week prepare only unprocessed or minimally processed plant-based food: vegetables and fruit, starchy food, and legumes. Include a variety of vegetables and fruit in daily meal plans – not only on weekends. Frozen, dried, and indigenous vegetables and fruit should be included where possible. Include both cooked and raw vegetables and salads in meals. Portion sizes of vegetables can be more generous if a variety of fruits is not available. Add extra vegetables to recipes such as stews, curries, stir-fries, salads, soups, sandwiches, brown rice, whole-wheat pasta dishes or to egg dishes such as scrambled eggs and omelettes. Baby spinach, tomatoes, carrots, beetroot, and sundried tomatoes are some of the vegetables that are easy to add to dishes

Your Wellness Matters Using fresh vegetables to cook large batches of soups, stews or other dishes will make them last longer and provide meal options for a few days. These can also be frozen where possible and then quickly reheated. ‘Vegify’ your favourite recipes by swapping some of the animal-based foods with whole plant-based alternatives. Meat can be replaced with vegetables like mushrooms, eggplant and baby marrows or with legumes like lentils, beans, and chickpeas. Dry beans, peas, lentils, and soya can also be used in many dishes, such as salads, soups, and stews. Get children into the habit of eating raw vegetable sticks or fruit when they are hungry between meals. They are more likely to enjoy eating vegetables when they have eaten a variety from an early age (from six months) and when they see their parents enjoying vegetables. Boost your access to fresh vegetables, herbs, and fruit by growing your own. NATIONAL NUTRITION WEEK AND NATIONAL OBESITY WEEK 2020 COLLABORATORS 1. National and provincial Departments of

Health 2. Department of Basic Education 3. South African Military Health Services (SAMHS) 4. Department of Social Development 5. Grow Great Campaign 6. Liezel Engelbrecht (Personal capacity) 7. Lenore Spies (Personal capacity) 8. United Nations Children Fund (UNICEF) 9. Clinton Health Access Initiative 10. The Association for Dietetics in South Africa (ADSA) 11. The Cancer Association of South Africa (CANSA) 12. The Nutrition Society of South Africa (NSSA) 13. The Heart and Stroke Foundation SA (HSFSA) 14. Stellenbosch University, Faculty of Medicine and Health Sciences, Department of Global Health, Division of Human Nutrition 15. World Wildlife Fund (WWF) For additional information on how to make eating whole foods a way of life, including tips, shopping advice, meal planning hacks and delicious recipes, visit www.nutritionweek.co.za

TELEHEALTH MEDICAL ADVICE A FIRM FAVOURITE FOR FIRST-TIME PARENTS Supplied Content

Early medical intervention via the phone helps alleviate the burden on SA healthcare system. Telehealth services are playing a critical role in South Africa in allowing easy and affordable access to quality healthcare, especially when it comes to children’s health. “Telehealth advice services, especially by first-time parents and caregivers of young children, amidst COVID-19, are becoming increasingly popular,” says Dr Iqbal Karbanee, CEO of Paed-IQ BabyLine, a 24/7 telephonic-based helpline for medical advice, given by paediatric-trained nurses. Paed-IQ BabyLine has assisted thousands of parents to make decisions on how to look after the health of their children. Although the South African Medical Research Council (SAMRC) has seen hopeful signs that the COVID-19 pandemic is at a turning point, healthcare providers report that worryingly, fewer people are seeking healthcare advice amidst concerns that leaving the house means an increased risk of catching the disease. According to a recent Stats SA survey, 38.8% of respondents indicated they would not seek medical attention for non-COVID-19 issues, meaning that many people have avoided hospital visits for routine check-ups, fearing they may contract the virus. “While medical providers are embracing technology-based solutions, such as digital and virtual consultations, not everyone needs to see a doctor – especially parents or

caregivers – and this is where telehealth comes in,” he explains. Karbanee says that telephonic medical advice services, which are not prescription or diagnostic-based, do not replace the role of traditional healthcare such as in-person visits, but are providing an important solution. “Telephonic care from qualified and experienced nursing sisters often optimises medical outcomes,” says Karbanee. “By offering early and appropriate medical intervention through telephonic advice, we help parents take better care of their children’s health. We are just as likely to prevent emergencies as we are to stop caregivers from taking their children to a medical professional unnecessarily.” He adds that services such as Paed-IQ BabyLine – which is not prescription-based and offers unlimited phone calls with qualified, trained and experienced nursing staff – helps to alleviate the burden on the South African healthcare system. “In at least 70% of calls taken by Paed-IQ BabyLine, children do not need to see a physician and the recommended treatment is simple homecare. In these cases, seeing a medical professional is avoidable, doesn’t make sense, and is costly,” says Karbanee. He adds that approximately only 2% of the calls received by Paed-IQ BabyLine require emergency attention from a medical professional. These statistics mirror international trends. In a global study conducted by Truven

Dr Iqbal Karbanee Health Analytics, it was reported that 71% of emergency department visits are unnecessary or could have been avoided. Of these, 42% required immediate attention for conditions that could have been safely treated in a primary care setting, 24% did not require immediate attention and 6% required emergency care that could have been avoided with appropriate primary care. He adds that caregivers to new-born children are often plagued by anxiety and worry, especially in the first year of their baby’s life, and struggle to know what to do.

Your Wellness Matters

Issue 13 - October 2020

EXCESSIVE SALT CONSUMPTION TAKING ITS TOLL ON SOUTH AFRICANS’ HEARTS Supplied Content

The country’s biggest provider of heart disease medication warns South Africans to cut back on salt, as it could have a destructive impact on their cardiovascular system. Nicole Jennings, spokesperson for Pharma Dynamics, says South Africa has the highest prevalence of hypertension in southern Africa, which is estimated to be 35%. “About 90% of patients are not adequately controlled. This includes patients who are undiagnosed, patients diagnosed but not treated, and patients who are treated, but not adequately so.” Prof Pamela Naidoo, CEO of the Heart and Stroke Foundation South Africa (HSFSA) states that uncontrolled hypertension puts patients at an increased risk of heart attack, stroke, heart failure, pulmonary hypertension and kidney disease, which places an enormous burden on SA’s healthcare resources. “There is a strong correlation between increased dietary sodium (salt) intake and elevated blood pressure. The South African and International Hypertension Guidelines recommend a reduced dietary sodium

intake, together with a healthy diet and medication, as part of the treatment protocol for hypertension. The World Health Organisation (WHO) recommends no more than 5g per person of salt per day, however many foods exceed that and the WHO estimates that the actual global dietary salt intake is almost double this, which is of concern,” remarks Naidoo. According to Jennings, thousands of lives could be saved each year if salt consumption was curbed to help prevent hypertension in the first place. The appeal comes in the wake of Heart Awareness Month this September, driven by Pharma Dynamics and the HSFSA, to make the public aware of the real dangers associated with excessive salt consumption. Jennings says eating too much salt can lead to hypertension (high blood pressure), which is a major risk factor for heart disease and stroke. “Processed and packaged foods are responsible for most of the salt in our diet. Since people aren’t adding salt to these products themselves, they don’t realise how much salt they contain and the harm that it’s causing.” Prof Naidoo reminds

us that excessive salt consumption is known to drive hypertension. “Blood pressure that exceeds 140/90 is dangerous. We often advise the public to read food labels and to check for sodium levels, but in the rushed society we live in, many don’t take the time to do so and, when they do, it can be confusing,” she says. In an effort to help the public to eat less salt, Pharma Dynamics and the HSFSA have launched a digital pocket guide that contains salt charts for various food groups, such as: - grains and bakes - savoury snacks - spreads and dips - dairy - herbs and spices - condiments - meat and proteins, as well as, - popular ready-made meals The salt charts forms part of the popular Cooking from the Heart wellness and healthy recipe programme, which aims to get the nation eating smart for their hearts. Jennings says most people already know that chips and roasted nuts are high in salt, but it’s the “hidden salts” in processed food that consumers aren’t aware of.

Issue 13 - October 2020

Your Wellness Matters

EXCESSIVE SALT CONSUMPTION TAKING ITS TOLL ON SOUTH AFRICANS’ HEARTS Supplied Content

“The salt charts address this issue and serve as a visual online tool, which can be downloaded and saved to mobile phones to make heart-healthy food choices easier when shopping.” The salt charts indicate which foods to avoid or limit based on the sodium (or salt content). Some of these include: - cheese, flavoured cream cheese and cottage cheese, - tinned foods, especially those preserved in brine, - stock powders or cubes, soup powders or tinned soups, - marinades or marinade powders, - olives and pickles, - processed meat, such as polony or baloney, ham, salami, turkey, sausages, viennas - take-outs, like burgers, fish and chips, crumbed chicken, pizzas and Chinese takeaway - seasoning salts, like barbeque or chicken spice, and salty spreads, including margarine, butter and meat spreads, - cured meat and fish, - instant noodles with flavouring, - Worcestershire sauce and soy sauce, - crisps, salted biscuits and crackers, as well as ready-made popcorn.

How exactly does salt intake influence blood pressure? Jennings says there are a multitude of studies that show how limiting one’s salt intake positively impacts blood pressure. “Clinical studies have shown time and time again that too much salt imbalances the Renin-Angiotensin-Aldosterone System (RAAS) – a hormone system essential for regulating blood pressure and fluid balance in the body. When the RAAS doesn’t function properly, it leads to sodium and water retention that increases vascular resistance and blood pressure, increasing the risk of CVD.” Salt, which is also referred to as “sodium chloride”, consist of 40% sodium and 60% chloride. One teaspoon of salt is approximately 5 grams and therefore contains 2 grams (2 000 mg) of sodium. A randomised clinical trial of hypertensive patients consuming 2,9 g of salt daily, following the DASH (Dietary Approaches to Stop Hypertension) diet, had a profound effect in lowering blood pressure in just 30 days. The DASH diet, which is high in lean protein, fruit, vegetables, beans, nuts,

whole grains and low-fat dairy, is also low in salt and sugar, and is recommended for a healthy heart. Jennings says dietary interventions, including sodium reduction, are extremely important in the management of hypertension. “Further research shows that reducing blood pressure by just 10/5 mmHg is associated with a decline in: • • • • •

all cardiovascular disease events by 20 % all-cause mortality by 10–15 % coronary events (heart attack) by 20 % stroke by 35 % heart failure by 40 %.

“Ultimately, it’s up to each one of us to stay on top of our blood pressure and to keep it where it needs to be by exercising and following a healthy eating plan. Knowing what food contains more or less salt, will help us to understand what is helping or harming the health of our hearts,” concludes Jennings. Pharma Dynamics’ salt chart booklet can be downloaded free of charge from www.cookingfromtheheart.co.za or accessed by scanning this QR code:

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Issue 13 - October 2020

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WHAT YOU NEED TO KNOW ABOUT MAMMOGRAMS, AND WHY THEY’RE IMPORTANT Zahreb Kline

Breast cancer is the most common female cancer in the world . However, in countries with access to first rate healthcare, there has been a rapid decline of breast cancer mortality. In countries where mammography is common-place we’ve seen that, when combined with treatment, only 1 in 10 women diagnosed with the disease will die from it. In countries without access to screening, it is estimated that 5 to 6 out of 10 women will die of it . Mammography save lives. With early detection and effective treatment breast cancer can be transformed from the dreaded disease that kills about half of those suffering from it to a disease that can be managed successfully with excellent prospects for long-term survival. So, what do you need to know about mammography? Once a lump can be felt in your breast, the disease has already been present for about 5 years. But, in the majority of cases, the malignancy could have been picked up with mammography before the lump can be felt. The initially slow growth of breast cancer coupled with its detectability on mammography makes it an ideal disease to be screened for. Physical examination by a doctor or a specially trained nurse cannot, on its own, decrease the rate of breast cancer mortality. Regular self-breast examinations, thermography, and other alternative methods do not have the capability of detecting breast cancer in the early, crucial stages, as a mammogram does. Walking in as a healthy woman and potentially being diagnosed with cancer is an experience that induces a lot of anxiety. Plus there is often concern about the procedure itself, especially for women who have not experienced a mammogram before. So while it may be difficult, it is important to try to relax as much as possible. During a mammogram the breast tissue is spread out and compressed between plates. This is necessary to get the detail needed, and tension can make it difficult for the radiographers to position the breast accurately. While a well-performed mammogram may be uncomfortable for a few moments, it should not be painful. These days, full-field digital mammography

is available in South Africa. As with other digital advancements, the film and the chemical development are replaced by an electronic detector panel, computers and software. The process is similar to taking a picture with your digital camera. Unlike film mammograms, the images can be manipulated digitally to change elements such as contrast levels, brightness and colours. You can also enlarge parts of the picture, making detection easier. Digital images can also be subjected to computer assisted detection, where a computer marks suspicious areas and alerts the doctor to potential trouble spots. Digital mammography has been shown to improve cancer detection in all women below age 50 and premenopausal women . In addition to quality, the radiation dosage in digital mammography is about that of conventional mammograms plus the examination time is much faster, and chemicals are not used in the development process, making it friendlier for the environment. What are some common concerns around mammograms? We sometimes get asked whether breast compression can cause breast cancer. Breasts are extremely resistant to even major trauma and the compression during mammography doesn’t affect the breast tissue at all. It’s essential that the breast be compressed to get an effective image which means the breast tissue has to be spread out to allow breast structures to be seen. Compression also means that the x-ray dose required can be reduced. Some women are also concerned that mammograms are exceedingly painful. This should not be the case. Women with very sensitive breasts may experience only slight discomfort provided the mammogram is performed properly. In cases where the breasts are painful before the mammogram, the pain should be treated first and only then should the mammogram be taken.

Dr Justus Apffelstaedt Breast care best practice The good management of your breast health is related to age, as older women are at greater risk. Age 20-39: • Know your family history of breast cancer • Schedule a clinical breast examination by a healthcare professional every 3 years. • Conduct self breast examinations monthly Age 40 and over: • Schedule an annual mammogram • Arrange for an annual clinical breast examination by a healthcare professional Conduct self breast examinations monthly It is important to empower yourself with knowledge around the latest advance in breast treatments and technologies. Early detection of breast cancer is crucial to long term survival. Practicing good breast health and keeping up on the last technological advances can help you detect abnormalities in your breasts before they become life-threatening.

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Issue 13 - October 2020

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Issue 13 - October 2020

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Issue 13 - October 2020

SURVEY REVEALS COVID-19 STRESS IMPACT ON SA PROFESSIONALS Supplied Content

Medical Scheme, Profmed’s latest Stress Index survey has revealed that stress among South African professionals is seriously on the rise. Profmed CEO Craig Comrie says a lot of this can be attributed to the advent of COVID-19, but it really comes down to the fear of the unknown. He says, “Many people have seen their anxiety peaking as they have to wade through so much information and determine what is fake and what is fact. Add to this the known unknowns of this pandemic and the effect of the national lockdown and you have yourself an incredibly stressed society in general.” Every year, Profmed seeks to understand and benchmark stress among South African professionals. Completed in September 2020, this year’s survey was taken by a sizeable portion of Profmed’s membership base across a variety of sectors, with the bulk of respondents (37%) stemming from the medical industry, which has arguably been under

the most pressure. Overall, based on the stress levels recorded in last year’s Index, stress levels have tripled in 2020. Comrie notes that over the years Profmed has seen Stress Index responses drift with the economic and political status of the country. He notes that this is a clear indication of how closely connected professionals are to their surroundings. “2020 comes with higher stress levels due to the impact of COVID-19, not just on the lives on professionals and their families but also their livelihoods,” says Comrie. He says it is imperative that we identify the different stress triggers that lead to this increased anxiety. “Over the years, work was always the leading cause of stress. In 2018 and 2019, it was more about financial security,” says Comrie. “But obviously 2020 has a new contender.” In 2020, the Stress Index has indicated that

the biggest fear surveyed among South African professionals was in fact the loss of a loved one followed by the loss of employment. Comrie says this shows the connectedness between life and livelihoods when it comes to stress. How do professionals cope with stress? Throughout its existence, the Stress Index has shown that there are many professionals who acknowledge stress in their lives and find ways to control it. In 2019, professionals displayed an increase in exercise as the chosen method to channel negative energy and stress. “We have consistently seen exercise playing a far more important role in the lives of professionals in terms of how they deal with stress,” says Comrie. Beyond exercise, previous years showed that going on holiday, speaking with family and friends, and engaging with a mental health professional, were the next preferred meth-

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Issue 13 - October 2020

Your Wellness Matters

SURVEY REVEALS COVID-19 STRESS IMPACT ON SA PROFESSIONALS ods of coping with stress. But then 2020 came along and changed the playing field. Comrie says, “In 2020 the ability to exercise and travel were extremely limited, so increased stress levels indicated that people couldn’t actually do the things they loved to do to work through their stress.” Only 34% of 2020 respondents indicated exercise as their preferred method for dealing with stress. This is down from 59% in 2019. As the pandemic plays such a significant role in our lives, the 2020 Stress Index featured additional questions that directly related to COVID-19. Interestingly, 50% of professionals indicated that their organisations hadn’t prioritised mental health and stress-related support. In fact, 29% said that their finances has suffered during the lockdown, showing that even professionals like doctors and lawyers are not immune to revenue loss. Understandably, 40% of these professionals

indicated that they had a rise in negative thoughts during the lockdown period. During and even after lockdown, 45% were worried about their job security. “We have seen many of these professionals take on a significant amount of debt to keep their businesses and their families afloat. This has impacted their mental health greatly,” says Comrie. Add to this that 32% indicated that they felt overwhelmed by the media coverage related to COVID-19. “It has been difficult to work through all the information and determine truth from fact and then decide how you are going to proceed based on your assumptions.” According to Comrie, perhaps the most concerning COVID-19 related statistic is the fact that 73% of respondents said they had not reached out to somebody or done anything to help with their stress levels. “This

is a major concern for us as a medical scheme. We have actually tried to promote access to mental health professionals so people can better manage their stress levels in a healthier way.” Comrie acknowledges that some of the outcomes of this Index can be attributed to COVID-19, but he says even short-term stresses can turn into long-term conditions that need support. “We have done our best as a scheme to educate people around how to deal with stress in their lives and will continue to do so. Comrie says The Stress Index provides us with excellent guidance in how we shape our products and talk to our members. “We must never forget the severe impact that stress has always played in our lives, especially at a time like this. It is up to all of us to help each other wherever we can so we can navigate our society towards a future where stress doesn’t so negatively impact our lives.”

Your Wellness Matters

Issue 13 - October 2020

MENTAL HEALTH STIGMA TACKLED Tsolofelo Mhabe

October is Mental Health Awareness Month and was created to educate the public about mental health and reduce the stigma attached to mental illness. An estimated 400 million people worldwide suffer from mental or neurological disorders or from psychosocial problems. Mental Illness is classified by a combination of abnormal thoughts, emotions, behaviour and relationships with others. Examples are schizophrenia, depression, intellectual disabilities and disorders due to substance abuse. “Most of these disorders can be successfully treated, and mental illness is more common than we think, it can affect anyone at any time, and is treatable,” states Sally Baker, social worker and member of The South African Association of Social Workers in Private Practice (SAASWIPP). Often an ideal treatment plan involves a broad range of strategies that can include a combination of treatments and help from a variety of professionals and importantly, change for the person struggling. Says Baker: “As a social worker I am able to assist people identify the problem and challenges and help with a treatment plan. This could be as simple as introducing exercise, healthier eating habits and kinder, healthier, self-talk for some people. Identifying and coping with emotions, trauma therapy, grief counselling, increasing effective family and community support are also beneficial for people struggling with a mental illness.” In South Africa we have high rates of poverty, hunger, and unemployment, which was intensified by the lockdown levels during

the Covid-19 pandemic. According to Baker, these problems and many more are extremely stressful conditions to handle and they are bound to affect people’s mental health, wellbeing and ability to cope. “As a society, I don’t think we are sensitive to emotions, grief or trauma,” notes Baker. “Generally, I think we are an emotionally illiterate society that struggles to understand and express emotions in a healthy way. As a result, we struggle to support others in their emotions.” Another mental illness that was highlighted during the pandemic was that of substance abuse. With the ban on the sale of cigarettes and alcohol, the full-frontal societal rebuttal was telling. According to Sharon Rosen, a member of SAASWIPP and a social worker with a Psychology Masters (Research) (Rau): “The ban is unlikely to have created addicts. And many abusers who were unable to get their drugs of choice over the period were lucky enough to give it up. The addicts would more likely have found other ways to get their fix. Either by cross addicting to substances that were available or by going to the black market. A guess is that there were addicts/alcoholics who went into withdrawals and either died or got very ill by not getting what their bodies had become addicted to. The back lash may indicate that more people are addicted than we think, but it also means that many people abuse substances.” According to Rosen: “Many people use the term “addicted to” very loosely. Merely a craving for something. But it is that and so much more. It is an imbalance that occurs in

BIOGRAPHY – SALLY BAKER Member of SAASWIPP: The South African Association for Social Workers in Private Practice. Sally Baker is a registered social worker, with a private practice that focusses on trauma and specialises in the perinatal phase. She is a child-birth educator, counsellor, mentor, trainer and facilitator. Her past work as a doula adds value and authenticity to her current practice. Sally specialises in helping people through life transitions through a range of services that encompass education, facilitated workshops, therapeutic counselling and group interventions related to fertility, pregnancy, birth, parenting, trauma and loss.

the brain chemistry that results in obsessions and cravings that need to be fulfilled no matter what the consequences.” Conversations around mental health are not just about dialogue. It has proven to be helpful when people share their experiences about overcoming and managing mental health challenges. Says Baker: “Their journey to health and a better life can inspire others to search for, do and take the help they need to get well. If people understand that treatment like medicine, therapy and intervention exists and is effective, it can help people to access help too.” If anyone shows signs of mental illness or you need help, the South African Depression and Anxiety Group (SADAG) is Africa's largest mental health support and advocacy group and is committed to quality counselling, outreach and capacity building work throughout South Africa. SADAG is also able to connect people to further resources. SADAG: To contact a counsellor between 8am-8pm Monday to Sunday, Call: 011 234 4837 / Fax number: 011 234 8182. For a suicidal Emergency contact us on 0800 567 567 - 24hr Helpline 0800 456 789 If you suspect that you have a substance abuse problem or someone you know needs help, contact: SANCA Phone: 011 892 3829 Sent on behalf of: The South African Association of Social Workers By: MANGO-OMC - For media enquiries, contact: Karina on karina@mango-omc.com or on 084 347 3358

BIOGRAPHY – SHARON ROSEN Member of SAASWIPP: The South African Association for Social Workers in Private Practice. Social Worker (Unisa), Psychology Masters (Research) (Rau). Rosen graduated as a social worker in 1991, as a masters research psychologist in 1993 and as a psychometrist in 1997. She has been a member of SAASWIPP (South African Association of Social Workers in Private Practice) since the early 90’s and a member of SASHA (South African Sexual Health Association) and My Sexual Health since 2014. Rosen has been working in private practice since 1997, specialising in anything to do with addiction – co-dependency, sex, gambling, food and substances.

Issue 13 - October 2020

Your Wellness Matters

CARING FOR SOMEONE LIVING WITH SCHIZOPHRENIA Supplied Content People living with schizophrenia deserve to live a happy, fulfilled life. To do so, they often need assistance from caregivers. While this may seem daunting at first, if carried out with highest levels of love, affection and care, being a caregiver can be rewarding. Schizophrenia symptoms are tough to handle if a caregiver isn’t familiar with the disorder. Schizophrenia affects 1 in every 100 people in South Africa, and the symptoms include,1

out with a blank stare on their face. When they eventually talk, their speech patterns are unclear and rarely make sense as the words often come out jumbled. Trouble concentrating1 A person living with schizophrenia will have trouble concentrating and lose track of activities that are usually easy to keep up with. This prevents them from focusing and absorbing information.

Hallucinations1 People living with schizophrenia may experience hallucinations of a visual, auditory and tactile nature. When they experience these hallucinations, it’s important to accept that this is their reality and not be dismissive.

Movement disorders1 Some people with schizophrenia experience catatonic behaviour, meaning they are jumpy and repeat the same movements over and over again. Other times, they sit completely still for hours.

Delusional behaviour1 A person living with schizophrenia may experience delusions that seem strange to most people, but in actual fact is part of their thought process. The nature of these delusions may include,1 • Persecutory delusions: The feeling that they are being stalked or that someone is after them. • Referential delusions: A person will believe that songs, TV shows or gestures from public figures are messages aimed at them. • Somatic delusions: The feeling that a person has a bizarre illness such as worms under their skin or damage from cosmic rays. • Erotomanic delusions: People living with schizophrenia will often be convinced a celebrity is in love with them or feel that people they don’t know are attracted to them. • Religious delusions: A person living with schizophrenia will often think that they are aligned to a deity or that they’re possessed by demons. • Delusions of grandeur: The feeling that they are a global figure on the world stage, this could include the thought that they are an entertainer or politician.

While these symptoms are common, it’s important to note that not all people living with schizophrenia will experience the same symptoms and just as crucial, not all people living with schizophrenia are violent.1 To help you assist someone living with schizophrenia, here are a few tips from medical professionals.2 Learn about schizophrenia2 This can include learning about the symptoms, treatment options and their prognosis to be better informed about caring for a person living with the disorder. Basic daily needs2 Depending on the severity of their symptoms, a person living with schizophrenia may need assistance with simple tasks. This may include scheduling appointments, transportation to these appointments, creating routines and setting up a peaceful environment that prevents stress to a person with schizophrenia.

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their progress. Treatment options may include,2 • Therapy: Appointments with medical professionals are of utmost importance as these medical professionals will prescribe a treatment that assists in managing the symptoms of schizophrenia. • Daily medicinal treatments: Some therapists may recommend a daily dose of medication. As a caregiver you may find yourself in a position where you need to encourage the person living with schizophrenia to take their medication daily and stick to a routine. • Monthly injectables: Therapists will sometimes recommend long-term injectables, minimising the need to constantly remind a person living with schizophrenia to take their medication. The injectable manages symptoms for up to a month and is administered by a healthcare professional, who can then also track a person’s progress. While these tips from medical professionals are a good starting point for caregivers, there are additional resources.

Treatment needs2 People living with schizophrenia will need to have a treatment plan that manages their symptoms and allows medical professionals to track

• The schizophrenia24x7.co.za website is a useful resource on breakthrough treatment options, tips on managing schizophrenia and advice on how to best assist a person living with schizophrenia. • The Our Mental Health Facebook page is a community of like-minded people, coming together to help people living with schizophrenia and other mental health challenges. This community also shares useful information on treatment options and support programmes.

state and private hospitals in Cape Town and Johannesburg. Her interests are biological psychiatry: Depression, Anxiety, Bipolar illness, Schizophrenia Spectrum, Trauma and Stressor related illness and Women Mental Health. She is currently in private practice based in Rivonia, Sandton Locations: (012) 348 8200 Evexia Menlyn 1st Floor, Building 7, Glen Manor Office Park 134 Frikkie De Beer St, Menlyn, Pretoria Enquiries/Bookings info@aeropsych.co.za

Dr. Gwen Tonyane

Confusion and disorganised speech1 People living with schizophrenia often have trouble organising their thoughts and may zone References: 1. https://www.sadag.org/index.php?option=com_content&view=article&id=1442:schizophrenia-facts-and-statistics&catid=38&Itemid=181 2. https://www.verywellmind.com/caregiving-for-schizophrenia-4773764

Dr. Gwen Tonyane is a specialist psychiatrist with experience working with youth and adults. She has residency teaching in child, adolescent and adult psychiatry. This includes training in psychotherapy in CBT, DBT and supportive psychotherapy and did her postgraduate studies through the University of the Witwatersrand. She also holds an honors degree in Aerospace Medicine from the University of Pretoria. Her previous work included working as a medical assessor, for the South African Civil Aviation Authority. She has worked in both

Your Wellness Matters

Issue 13 - October 2020

‘BANKING’ YOUR CURRENT GOOD HEALTH COULD MEAN THE BEST COVER FOR YOUR FUTURE SELF Sixty-one per cent of young people in Africa — between the ages of 15 and 29 — strongly believe themselves to be in good health, according to recent research1 by a coalition of leading health and rights organisations. By contrast, older adults are nearly five times as likely as those under 60 to develop a chronic condition, reveals a 2019 report2 on ageing in South Africa. “We know that the generations currently under the age of 40 – those known as Millennials and Gen Z – are indeed much more health informed than their parents were at the same age,” explains Priya Naicker, Head of Strategic Retail Marketing at Old Mutual. “They’re more likely to understand the benefits of eating healthily and regular exercise and that certainly bodes well for their health later in life. But most people also tend to feel invincible and over-estimate how long their good health will last.” Age is, after all, a well-established risk factor for the development of chronic disease. “There’s a bit of psychological distance between how we see our current selves versus the connection we have with our older future self,” Naicker explains. “We tend to avoid thinking about it both because it feels far off and because it can make us feel uncomfortable to have to relate to that potential older version of ourselves. Yet the truth is that while we’re not young forever and our bodies do change as we age, we have the opportunity to live our best lives well into older age if we plan for it! Accepting – or, even better, embracing – this natural process while we’re in strong shape makes it possible to plan for the best possible future, whatever may come to pass.”

get underwritten once while you are still young and healthy — essentially banking your good health now, you don’t have to go for any medical tests when you take up the actual cover in the future. In other words, you can exercise the option to buy cover at a later stage knowing that you have already been underwritten. Old Mutual Protect Future Life Cover allows you to purchase cover in future at a rate significantly lower than if you were to be underwritten with deteriorated health at that point in time. In other words, the cover offers a way to act early by letting you use your current health status and avoid the high premiums and possible exclusions that come with deteriorating health. With Old Mutual Protect Future Life Cover, you get the option to buy cover of between R400 000 and R15 million across Life insurance benefits such as Old Mutual Protect Life

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Source: Health & Technology Report 2019

Cover, Old Mutual Protect Life Income Cover or Old Mutual Protect Business Life Cover in the future. You can also choose the option to add on Disability or Illness insurance – again without having to go for medical tests in future. According to Naicker, “the flexibility of our offering — including when and how you can use your Old Mutual Protect Future Life Cover — is that it can be tailored to suit each household’s life stage, whether it be the birth or adoption of a child and later the purchase of a bigger house to suit an expanding family, or even some of the more painful occurrences like a divorce or the death of a spouse”. “Take the unstoppable feeling you have in your twenties into the rest of your life! Planning and building for your future self can go a very long way to securing your financial future,” Naicker concludes.

Issue 13 - October 2020

Your Wellness Matters

Issue 13 - October 2020

COVID-19 HIGHLIGHTS URGENCY FOR PHYSICAL ACTIVITY AND HEALTH IN AFRICA

Partner Content

Regular physical activity saves lives, improves quality of life, physical and mental well-being and boosts the immune system. Physical activity saves lives: COVID-19 has challenged us globally in so many ways. It has impacted our health and our economy; affected how we communicate and gather; changed the way we mourn or celebrate; and influenced how and if we travel or shelter in place. It has “clipped our wings” and exposed our vulnerabilities. But, in doing so, it has also highlighted the importance of physical activity and exercise, for our overall health and wellbeing, and for the wellbeing and social cohesion of our communities. To begin with, some of the very diseases that place individuals with COVID-19 at much higher risk of being hospitalized or dying – are the same lifestyle-related diseases that are associated with being physically inactive. In fact, the risk from dying from COVID-19 is 1.5 to 3.5 times higher for people with diseases such as: Type 2 diabetes, high blood pressure or cancer. And what is even more concerning is that there is evidence from almost 400,000 persons in the UK, which shows that those who were physically inactive were nearly 40% more likely to be hospitalised with COVID-19. What is even more remarkable, is that regular, moderate physical activity has been associated with reduced death from infectious diseases, a strengthened immune response, reduced inflammation and a lower incidence

of viral respiratory infections. It also reduces depression and anxiety, both of which have escalated during the COVID-19 pandemic; it improves quality of life and delays the cognitive decline associated with ageing. So, every year, physical inactivity accounts for more than 5.3 million deaths worldwide, even before COVID-19. These deaths are largely due to heart disease, diabetes and some cancers. But in Sub-Saharan Africa, we have major concerns, with nearly half of the adults experiencing high blood pressure, 20% who are obese, and 5% with Type 2 diabetes. And, 18% of men, and 25% of women are not getting sufficient physical activity. How much physical activity is enough? The 2010 World Health Organization physical activity guidelines recommend at least 30 min of moderate physical activity, like brisk walking, on 5 or more days of the week. If it is more vigorous activity, then 75 min may be enough, or some combination of the two. WHO also recommends muscle strengthening activities on at least 2 days per week. Why focus on physical activity now? It was actually the COVID-19 pandemic, and the response of governments, to restrict population mobility in order to minimise transmission, that has created a “window of opportunity”. There was clear recognition by

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governments that physical activity was important for health and wellbeing and that access to physical activity was not always equitable. Restrictions also created “push back” from civil society, fitness centres, gyms, and community organisations, clamoring to be allowed responsible access for physical activity and to create “activity-supportive” environments. Taken together, it was clear that there was a need and an opportunity to message and provide guidance to governments and civil society, to implement national plans, policies and programmes to promote physical activity in the African region, both during COVID-19 and beyond. In, fact, we are “ahead of the curve”, as the first regional collaboration to produce policy briefs towards these ends. Regional collaboration to develop a policy brief for physical activity for health in Africa, during COVID-19 and beyond: As a result, a group of more than 40 academics, researchers and implementation partners from 9 countries in the African region, came together to prepare a policy brief for physical activity in the region, during COVID-19 and beyond. The group was spear-headed by Professor Vicki Lambert from the University of Cape Town Research Centre for Health through Physical Activity, Lifestyle and Sport (HPALS) and Associate Professor Rowena Naidoo, from the College of Health Sciences, at the University of KwaZulu-Natal. Together, they led efforts to create two policy briefs, one targeting the general public, and one targeting children at home, school and in communities.

Continued on page 19

Issue 13 - October 2020

Your Wellness Matters

COVID-19 HIGHLIGHTS URGENCY FOR PHYSICAL ACTIVITY AND HEALTH IN AFRICA Partner Content

Their efforts were endorsed by the African Physical Activity Network (AFPAN) and supported by the Western Cape Government Department of Health through the WoW! (WesternCape on Wellness) programme. The overarching goal of the documents is to guide decision makers, planners and programme leaders, both during the COVID-19 pandemic and beyond. Says Professor Lambert “physical activity is not a competing demand for our resources, or for investment in public health and development. It plays a vital role for well-being during the current pandemic and in creating a healthy future for the African region, where in some countries, more than half of all adults do not reach the recommended levels of physical activity”. With only two countries in the African region, Kenya and Ghana, having national plans and polices, the development of a policy brief for Africa was critical.

participants to practice exercise safely.

Moreover, the greatest barriers to physical activity in the African region are fear for safety due to traffic and crime. This fact alone highlights the need for a multi-sector, whole-of-government and whole-of-society approach, and the need for “champions”, both within and outside of government, to address these and other barriers to participation in physical activity.

Finally, the briefs introduce 4 step-by-step policy recommendations for physical activity for the general public in the African region. They include:

Keeping physical activity “safe” during the pandemic: The policy brief addresses five major challenges needed to minimise the risk of community transmission while exercising during the pandemic. These include; ensuring social distancing (2m); wearing masks (non-medical, cloth masks); exercising in small groups (outdoors, with social distancing); exercising indoors (only with proper ventilation) and avoiding the use of shared equipment or sanitising in between users. These same concerns apply to children, and in particular, children in school settings. There are useful infographics which can be adapted for public guidance, or place in prominent locations as a reminder to

Policy Framework: These policy briefs adopted a policy framework created by the World Cancer Research Fund. This framework is also aligned to the World Health Organization Global Action Plan for Physical Activity (GAPPA) and is relevant both during and beyond the COVID-19 pandemic. It emphasises the need to make physical activity programmes a priority in schools and communities, to offer training to promote physical activity to health champions, to use “active design” principles in urban and transport planning and the use of public open spaces, to use mass communication and social media to make physical activity the “social norm”, and to make physical activity assessment, prescription and counselling part of the health care system.

1. The development of a National Plan for physical activity for health and development which allows for input from multiple sectors and stakeholders resulting in co-benefits and shared responsibility and prioritise physical activity on regional agendas. 2. Training a cadre of health professionals, educators, sports coaches & community members to promote physical activity for health. An exemplar of this is already in action with the (WoW! healthy lifestyle programme institutionalised by the Western Cape Provincial Government. Says Dr Frederick Marais, the Deputy Director for Increasing Wellness, “WoW! has trained a community of more than 600 health champions who lead community groups, promoting physical activity and public exercise programmes in underserved areas. The improvement to both the members health

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and quality of life has been outstanding”. 3. Ensuring safe and enjoyable opportunities for physical activity, through urban planning, provision of parks or public spaces and low-cost programmes close to where people live. This is particularly critical in communities that lack safe and accessible facilities where they can be phycially active. 4. Adopting a “whole of government” systems approach towards physical activity embedded in multiple sectors, devising flexible, agile and cost-effective solutions. Critical to this – is recognizing physical activity as a vital component both in preventive health care and a means to build social cohesion in communities. We are witnessing an exciting era where for the first time,health care providers and policy makers are acknowledging the importance of physical activity for health and development in the African region. Regular physical activity saves lives, improves quality of life, physical and mental well-being, and boosts the immune system. Bold steps are needed. For a full view of the policy brief and further information – visit https://www.westerncape.gov.za/westerncape-on-wellness/ A policy brief for physical activity for children and adolescents has also been developed.

Images Supplied

Your Wellness Matters

Issue 13 - October 2020

LIEZL KICKED BAD HABITS TO THE CURB WITH MMA

Liezl Geldenhuis comes from a wellness conscious family and generally is so herself. But lately, due to lockdown, she neglected the health aspect of her life and recently embarked on a wellness transformation journey to get fighting fit - this is her story. Tsolofelo Mhabe

Tell us about yourself, age, occupation hobbies. Writing a bio is always the strangest, most awkward experience but here is a little bit about me. I recently turned 30 and I can honestly say that I have never been fitter or felt better! It's been an amazing journey, but it hasn't been without its challenges. I work as a Visual Merchandiser for a Cape Town based retailer. In short, I look after the look and feel of our stores. Looking after 107 stores can be very stressful and it has taken some time to separate my work life and personal life. In my downtime you will most likely find me in the gym, running! Or I will be out and about walking the family dogs, shopping or spending some time with friends and family. What triggered your journey of wellness transformation? There are a couple of things that pushed me back into a very active lifestyle. I come from a family of athletes, my mom is a runner and my sister a physiotherapist and bodybuilder, so the active lifestyle is not new to me. I trained as a pole dance athlete for 3 years

and unfortunately life got in the way. I took a year off and I was not active at all. I met up with one of FuturFit's personal trainers and longtime friend of mine, Qaasim Coetzee and he opened up the world of boxing, MMA and kickboxing to me. That was a couple of months ago and I am addicted, there is no stopping me now! What is the goal of your wellness journey? Honestly, to inspire young women to be the best, healthiest version of themselves. I have come to realise over the last three months that this journey is not just for me, I hope to help women mentally achieve their fitness and body goals. I have seen many people come in and train, but they get frustrated, they are not seeing the results. Our mind sets play a crucial part of this journey. I have tried many times to lose my excess weight and failed, but this time round my head is in the game and I can feel the difference. We are also bombarded with images of what a female body "should" look like. Maybe we need to stop and think that our first priority should be health and second to that we can

work on body aesthetics. The hardest part about training regularly is consistency. What motivates you to keep going on the days you donâ&#x20AC;&#x2122;t really feel up to it? The people. I love stepping into FuturFit and catching up with everyone after a long day at the office, the members and the trainers have all become like family to me. If I had a rough day, I know I can count on one of the guys to give me a round of pad work and I can work out every ounce of frustration in a safe, controlled environment. Of course, there are days where my energy levels are low, but training has become my release. I listen to my body and I speak to my trainer, if I feel like I am not up for a hard session then I communicate that, and we work on technique and cardio (my favourite). Do you have anyone supporting you on this journey? I have an army of people behind me! I am so grateful that my friends and family are all on

Issue 13 - October 2020 board and they have been super supportive on this journey. It helps a lot that I saw my sister prep for bodybuilding comps, it was a good mental prep for me, and I am able to call on her anytime for advice. How many days per week do you train? I train twice a day for a total of 2 hours, 6 days a week. If I feel like I still have itchy feet, then I will go for a slow run on a Sunday afternoon or take the dogs out. Generally, I try to rest my body on a Sunday, it's important to recharge those energy levels. What does your training regimen look like? Monday - Friday I run between 4-6km in the morning before work, depending on how my body feels. Monday - HIT training with Raisin and another 5km run. Tuesday - 10km run. Wednesday - 5km run and kickboxing technique with Raisin. Thursday - 10km run. Friday - 5km run and kickboxing technique with Raisin. Saturday - 10km run. So quite intense! We always work on some functional fitness during my training as well. Especially after having lost 25kg, I need to tone, or as we like to call it, DECORATE my body! Tell us about your trainer Raisin. How important is he to you on this journey of yours? Training with Raisin is not for the faint of heart! When I started with him, I thought I was fit but he quickly showed me a different side of fitness. It's been an amazing challenge, he is extremely fast on pads and keep-

BEFORE

Your Wellness Matters ing up is sometimes my greatest challenge, but I thoroughly enjoy it. He is a perfectionist and constantly perfecting my form which is fantastic! There are two very important aspects to this journey, and you can't have the one without the other. I have a nutritionist that looks after my diet, Bruce Benjamin and then I have Raisin as my personal trainer. I would not have gotten this far without either one.

yet. Even when she is tired, she pushes herself and we can all now see the results of that kind of determination”. Raisin is the Head MMA Coach at FuturFit Gym in Athlone.

I can't emphasize enough how important it is to get yourself a personal trainer or into a group class if you are new to a gym environment and you are not sure what to do or how to use the equipment. Your risk of injury is very high, and you will see results so much quicker with a personalised training plan that is designed for your body. What words of encouragement would you like to offer anyone thinking of taking the same lifestyle transformation you have? This is a journey, enjoy it. Make it your own. Find a sport or activity you really enjoy in a space where you are comfortable, it makes a massive difference. Make sure your head is in the game and that you are doing this for the right reasons.

I f yo u f al l, g e t u p, d o n' t gi ve u p ! Speaking to Raisin, Liezl’s trainer, he had the following to say about her “Training someone like Liezl is all that a trainer wants. Someone who is respectful, dedicated and knows how to set a goal and achieve it. She is result-driven and strong-minded, which is why you see the results she’s achieved. I’ve never trained a woman as strong as her

AFTER

Claude Raisin Kulenfuka For group and individual classes, he can be contacted on +658220 5814 | 084 630 1924 | 081 575 5754, email: rkfighter2@gmail.com

Your Wellness Matters

Issue 13 - October 2020

NATALIE FIRST SOUTH AFRICAN UEFA CFM GRADUATE Zagreb Kline

Cape Town City FC Marketing Brand Manager, Natalie Barlow, has graduated from the highly prestigious UEFA Certificate in Football Management which stretched over 12 months, 2 international visits and ended with an eventual online graduation due to the Covid-19 pandemic. Ms Barlow’s journey started in August 2019 with an induction into the UEFA Academy, which was soon followed by the first official seminar at the UEFA Headquarters in Nyon, Switzerland. The next seminar was conducted in London, England at the ‘Home of Football’ - Wembley Stadium, which was followed by a series of lectures and seminars at the London Stadium, the home of West Ham United FC. Due to the Covid 19 pandemic which disrupted business as usual across the entire world, UEFA introduced their first ever 100% virtual simulated UEFA Champions League match day, which required the participants to join forces and run a complete match day, naturally including a series of trigger points and obstacles to overcome as a ‘normal’ UEFA Champions League match would be organized. “This has been a challenging journey to get to my UEFA CFM Graduation. We’ve been through some intense seminars, assignments and then Covid turned everything on it’s head, but we certainly adapted in order to conquer it. The UEFA CFM programme has provided me with the necessary skills, tools and techniques to take my “off-field skills” to the next level. I have to thank my family, friends, CTC FC colleagues and the UEFA CFM First Open Edition Group for all the

Cape Town City FC Marketing Brand Manager, Natalie Barlow support. The class of 2020 is a very diverse group which includes 22 different nationalities, with our positions covering a broad spectrum within the various aspects of the football industry. A special thanks has to go to Cape Town City FC Chairman, John Comitis, for his leadership in pushing all of us at the club to improve ourselves and do our part to uplift the CTCFC brand as well as South African football. I am looking forward to sharing my knowledge and experiences with everyone at our club and the rest of the

South African football fraternity.” commented Natalie Barlow. Ms Barlow graduated on Saturday, 26 September, where she became the first South African to successfully complete the UEFA Certificate in Football Management, joining the UEFA Academy Alumni family – a platform where some of the top football minds from across the world share ideas and knowledge with the common goal of improving football as a whole.

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Issue 13 - October 2020

Your Wellness Matters

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Issue 13 - October 2020

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