It was sobering but not entirely surprising for me to learn that numerous studies have shown that those classified as ‘high achievers’ - especially from an early age - are (far) more likely to report feelings of dissatisfaction and discontent later in life. For these people, slowing the hedonic treadmill and simply enjoying the journey is seen as laziness or failure, and contentment is – as a result - always ‘just’ out of reach.
Although I wouldn’t go so far as to refer to myself as a high achiever, I have certainly always been a striver. While ever-present, this tendency becomes even stronger at the beginning of a new year, when my progress- and achievement-oriented mindset goes into overdrive.
With admitted reluctance and a lot of support from loved ones who really do seem to ‘wear the world as loose clothing’, I have (ironically) committed to making 2023 the year of slowing the striving.
This January, I invite you to join me in being with yourself, as you are – without impatience or haste. If you, too, are addicted to spending each moment ‘productively’, perhaps it’s time to make time for emptiness. As the Zen saying goes, “Within nothingness there is infinite potential.”
Let’s try to take our time with things, experiencing the flip side of convenience. There are some things we can appreciate only when we do them ourselves – even if we have been conditioned to see them as a ‘waste’ of time. Let’s make time to recognise that each day is not the same, and to seek out the unique sunset or savour the new morning air. Let’s rediscover the joy that is to be found in the unremarkable – the necessary non-essentials.
A reminder I’m carrying into the new year with me, and would like to share with you, too…
Seek not what you lack. Recognise that you are protected. And enjoy the tremendous power of feeling unfettered.
6 EDITOR’S CHOICE
From guilt-free chocolate to CBD skincare, our editor shares her must-have products for the season.
8 LET’S GET SOCIAL
We share some of your Wellness moments, and reward our latest favourite. 10 FROM OUR CEO
Stuart Sinclair shares what’s sprouting at Wellness this quarter.
12 MY JOURNEY TO WELLNESS
Cover model Jess Khanny shares how she lives life well. 14 WELLNESS TRENDS WE’RE WATCHING
From shapeshifting supplements to functional snacks and seed milks, we explore the latest and greatest in health and wellbeing.
52 WIN WITH WELLNESS
We’ve got a great lineup of giveaways in this edition! Think natural skincare, holistic supplements, and more.
86 STORE DIRECTORY Find your nearest Wellness Warehouse and enjoy living life well with us
94 ON OUR BOOKSHELF
Regulars 44 20 MOROCCAN-SPICED BUTTERNUT AND NAARTJIE SALAD
Food
Health 30 THE 4 R’S OF GUT HEALTH
Remove, replace, re-inoculate, and repair for a balanced microbiome and overall wellbeing
36 WHY AM I ALWAYS TIRED?
Invest in your financial wellbeing, befriend the voice in your head, and find joy in a world gone made with our current favourite reads. 80 62
Our expert weights in on the widespread challenge of chronic fatigue 38 WHEN ONLY THE BEST WILL DO We explore the best-in-class integrative medicines and natural therapeutics from Natroceutics.
Health
40 MIND YOUR POSTURE It’s time to stand up (straight) for your health and happiness! 42 TRADITIONAL SOLUTIONS FOR MODERN LIFESTYLES How Chinaherb has pioneered Traditional Chinese Medicine in South Africa for over 25 years 44 PERSONALISED PREVENTION Ward off illness and improve your overall quality of life with solutions unique to you 48 ARE YOU BEING HEALTHWASHED? Don’t be duped by food industry marketing… 50 PMS – IS IT REALLY INEVITABLE? Tackle painful PMS symptoms head-on through movement, nutrition, and supplementation 54 A NOO YOU? Behold, the rise of the smart supplement…
Movement
Beauty
62 REWILD YOUR SKIN
84 68 HAPPY PEOPLE, HAPPY PLANET Foster your connection to nature to improve your own wellbeing 72 JOIN THE TREEVOLUTION
Green Living
How Wellness Warehouse and Greenpop are contrib uting to a better South Africa through reforestation and eco advocacy
Abundance
84 HOW TO HAVE A FINANCIALLY SUCCESSFUL YEAR
A financial education expert shares her top tips for abundance in 2023.
Getaways
Whatever your preferences and plans, there are a few basic things that can go a long way in ensuring a positive birthing experience.
Wisdom 80 LEAD WITH SUPER CLARITY How exceptional leaders achieve exceptional results
88 92 SUSTAINABILITY – IT’S NOT JUST WHAT’S INSIDE… Join us on the Wellness Green Journey to sustainable packaging
58 ROCK CLIMBING Discover the unique perks that make it easy to get hooked WWW.WELLNESSWAREHOUSE.COM // 5
Sustainability
I know, I know – the concept of spinach bread didn’t appeal to me at first, either. Until I tried the Wellness Spinach & Herb Bread , which has me hooked! Say goodbye to tasteless, gluten-free sandwiches and hello to the perfect balance between nutrition and taste. It’s both guilt-free and flavourful, and offers a soft, rich texture to boot.
I’m always excited by brands that combine the natural nourishment of nature with the infinite potential of science. Known for their innovative and affordable natural health products, the Olio team of scientists, engineers, and entrepreneurs is committed to creating sustainable solutions for living a healthy, active life. I’m currently loving their Mushroom Capsules – a blend of adaptogenic, neuroprotective, and nootropic medicinal mushrooms; and the Ultimate Hair Formula for strength, growth, and health.
I’ve taken to using CBD for pretty much everything – calming a frazzled Monday mind, soothing sunburn, and chilling my cat out (insofar as possible). Needless to say, I was thrilled when Formulas with Feeling – the new CBD skincare range from Goodleaf , crossed my desk. Created specifically for stressed skin, it’s packed with locally sourced ingredients and boasts properties that tackle inflammation and dehydration. I adore the packaging, nourishing textures, and gentle fragrances of the Revive Purifying Facial Cleanser , Illuminate Nourishing Face Mask , and Glow Soothing Face Oil , in particular.
I should be candid about the fact that I have – and likely will – never refer to myself as anything akin to an athlete, or even a fitness enthusiast. I am, however, someone who loves moving my body every day –and anything natural that can support me in doing so. I was excited
PI Nutrition ’s range of clean pre- and post-workout solutions. The Explosive Pre-Workout shake is more effective in getting me going than my strongest morning coffee, and I love the taste Tropical Delight BCAA powder. They’ve also got a variety of whey options, vitamins, and collagen solutions to keep you moving well.
More CBD for me!
BIOMEDCAN has designed CBD capsules that combine the multi-faceted CBD component with other natural active ingredients to create what they call ‘the entourage effect’ (I wish I’d come up with that one) for maximum efficacy and results. I take their Immune Boost formula daily; the Mind capsules on busy days; and the Pleasure option when, well…you get the idea.
Ever watch the movie Limitless , where Chris Hemsworth discovers a nootropic drug that sends him into super creator mode? Well, I reckon I’ve found the equivalent (without the life-destroying crash) in PrimeSelf ’s Total Focus and Prime Mind capsules. Setting a new standard in nootropic formulations, they’re designed to provide a smooth and ‘jitter-free’ boost in focus and energy. So much so that I’ve got them to thank for the fact that I made deadline on this edition…
I was delighted to hear that one of my favourite natural skincare brands has released a brand-new facial cleanser. I can’t decide what I like most about Skin Creamery ’s Powder to Foam Cleanser – the gorgeous packaging, fresh scent, gentle texture, or superstar ingredients. I suppose the results are the most noteworthy – the salicylic acid packs a clarifying punch, while the baobab and aloe offer a soothing balance. The transformation from powder to foam is also pretty fun!
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And just like that, we find ourselves at the start of a new year. An opportunity to reset after what can be best described as a tumultuous 2022. From the geopolitical risk of the Russia-Ukraine crisis to rising inflation, interest rates, and recessionary risks exacerbated locally by the impact of load-shedding - there has been significant cause for concern. Trying to navigate these perils whilst remaining positive can be difficult. I for one feel overwhelmed and distracted at times, given the extent of how fast everything is happening. Managing these risks; ensuring we have what we need to meet our customers’ expectations in the face of supply chain disruptions; and maintaining our colleagues’ safety when it comes to getting home at night during load-shedding or strikes can all feel daunting. I am continually asking myself, “What more can be done? Who do I look up to?”
It is at times like these that I remind myself of a brilliant speech by Sam Paddock, in which he refers to heroes and how they exist to inspire us: “A better way to inspire ourselves is to use heroes to paint a very clear picture of our future selves, the future hero who we wish to become.”
What is my why? How can I be better? What more can I do? Am I doing enough? These are questions I ask myself continuously. I need look no further than our team and the various examples they set everyday in how they interact and go above and beyond to help the communities that we serve. At times, I find myself in awe of some of the sacrifices that these individuals make for our cause - from personally picking up supplements needed by a customer from another store across the province to working through the night to help a colleague in another department to deliver on their deadlines. How lucky am I to be in a company comprised of these individuals?
As in the words of the great Epictetus, “The key is to keep company with people who uplift you, whose presence calls forth your best.” I am grateful that I am surrounded by my family and team at Wellness, who not only keep me grounded, but also set incredibly high standards that keep me striving - not only towards becoming the best version of myself, but also to becoming my own future hero.
As we welcome the new year, we continue to explore ways to better ourselves as a business. We are incredibly excited about the progress we have made in our new system implementations, and what this means for our ability to better serve our communities - notwithstanding the new local and innovative products that we look forward to bringing you, both on shelf and in store.
I urge you to explore new beginnings with us as you take your first steps into 2023. We are here to help you make conscious choices, stay true to the good intentions that you have for the year, and be kind to yourself. In the midst of the noise and negativity, you can only control what you can control. Take time to enjoy the new year, the summer, and the opportunity that it brings to spend time with loved ones and friends.
Whether you are well versed in the health and wellness space or discovering us for the first time, we are your walkway to wellness and, as always, we remain with you at every step of the journey. I am looking forward to seeing you out there.
Yours in wellness,
Publisher: Dr. Sean Gomes
Editor: Lara Potgieter lara@wellnesswarehouse.com
Designer: Mirna Hutchinson design1@wellnesswarehouse.com
Advertising & Directory Enquiries: Sue Dall 084 707 4477 wellmag@wellnesswarehouse.com
Print & Production Consultant: Zimasa Malunga 065 900 0145
Wellness Support Office 8 Duiker Street, Beaconvale, Cape Town, 7500
Please note that we are not licensed to diagnose illness or prescribe medication, and the advice shared here does not replace that of a healthcare provider. While we intend to provide the best possible product-related and lifestyle information and support, the responsibility for your healthcare choices remains your own.
Wellness Magazine takes no responsibility for the content of the advertising material supplied directly by advertisers. We accept advertising in good faith, and do not research advertising claims. Kindly consult a professional should you have any doubts as to the efficacy of any claims made.
Wellness Warehouse is a proud member of the Health Products Association (HPA), a trade association that protects and promotes the health products industry.
By Jess Khanny
”I look at my wellness journey as two halves of a whole: the physical and the mental.”
journey to
I look at my wellness journey as two halves of a whole: the physical and the mental. I truly believe that one cannot exist or progress without the other. I discovered this later in life, when I had to learn to balance the two.
I discovered my love for movement in Grade 5. I was a drum majorette, and really enjoyed being part of a team - learning and performing dance routines using a variety of moves and props.
When I started high school and didn’t have drummies to look forward to, I knew immediately that I didn’t enjoy not being busy or having a way to exercise. It was my way of letting loose and working off steam, and at the time I didn’t like or know how to sit with my emotions or feelings.
Like everyone after high school, I was suddenly in charge of my own schedule and didn’t have the luxury of being driven to extramural activities. It felt like I’d been thrown in the deep end in terms of learning how to keep up my exercise routine. I desperately needed to find balance and learn how to cope with the stress I felt. One thing was for certain - I couldn’t spend my adult life suppressing my emotions like I did growing up and think that being busy would make them go away.
I took the most obvious first step and joined the gym, however, it wasn’t something I grew to love like dancing in school. Yes, I got my steps in and worked out, but I didn’t feel like I had worked off the day’s worries. The thing I enjoyed so much about dance was that it allowed me to express my emotions, whether through choreographed movement or just freestyle movement in my bedroom.
Going back to dance wasn’t an option for me due to my new schedule, however I discovered yoga through my colleagues at the time - a totally new workout style that helped both my physical and mental health. I’m not a yoga guru, but my experience with yoga has guided me through confronting so many of my fears and emotions.
I slowly started to face my fear of travelling, which helped me to get over my fear of flying, which lead to me facing my biggest fear of all: knowing who I really am and what I want to leave behind in this world.
Thoughts about the future have always made me feel uneasy. But with yoga, I learned to focus on the now, because that’s what I can control. Yoga helped me to be brave, and continues to help me become a better version of myself every day as I take on poses (especially the tough ones) that require me to focus on, trust, and listen to my body.
I eventually took up dancing at a private studio, which I loved with all my heart. Being busy again made me so happy, and I loved being active. Dance also allowed me to express myself and shake off a lot of the high school stressors I was experiencing at the time, like: trying to fit in, finding myself, wondering if I’d ever feel good enough, and what I’d be in this big, scary world when school was over…
With this newfound confidence in myself, I embraced my natural hair, became more in tune with my physical and mental needs, and began to engage in activities that help me create more balance in my life. My partner has also helped guide me on this journey, and we’ve made the conscious decision to leave the earth better than we found it. From switching to a more plantbased diet to being more aware of how we speak to one another and others, we want to always do things with love.
Follow my wellness journey at @jesskhanny on Instagram.
Bitty boppity boo! Gone are the days of limited supplement choices - usually in unappetising pill and powder forms. You can now treat your body to something yummy whilst taking the next step on your journey to greater health by chomping down on supplement-filled chocolate bars, gummies, teas, and even sodas.
Have you tried almond milk, soya milk, coconut milk and the like but not yet found a dairy alternative that really suits your tastes? With so many plants in the world to milk, seekers aren’t stopping at just the nuts, but expanding their repertoires by creating milks from sesame seeds, oats, peas, and more!
Every pet owner has a special place in their heart for their four-legged friend, wanting them to have all they need and more - like any other beloved member of the family. Many are now going a step further to support their furball’s health by supplying them with supplements to complement their daily diet. Multivitamins, fish oil, collagen and even CBD - there are now high-quality nutritional supplements for healthy pet pals.
Prone to a snaccident or two? We’ve got good news - your favourite munchies are currently experiencing a significant glow-up. From veggie-based savoury options like avocado, lentil and kale chips and broccoli and cauliflower bites to prebiotic-dusted chocolate and vitamin-filled gums, you can now fall back in love with snackingguilt-free.
Sometimes, there’s just nothing better than sitting down on your couch at the end of the day and munching on something decadent and deliciously sweet. Healthfocused companies seem to be on the same wavelength, as they are sprouting more and more confectionaries with a healthy twist. From superfood truffles to vegan, sugar-free millionaire shortbread, there’s a find-your-yum healthy treat out there for you!
Teenage bodies and minds are often in need of a bit of extra support as they navigate the sometimes stormy waters into early adulthood. Many parents are looking to supplements to give their growing champions a little extra help. From probiotics and collagen - which can improve gut health and help clear skin issues - to fish oil and magnesium that support healthy growth and hormone balance, there are a number of natural helpers available to support happy, healthy teens.
Keep your mental health on the up and up and your stress levels on the down low with CBD-infused waters and drinks. CBD-infused products may help with anxiety, pain, and sleep issues - and when infused with a liquid, CBD has rapid bioavailability - so your body can quickly absorb and enjoy its benefits. What are you waiting for? Get to sipping and start living life well.
It can seem almost impossible to avoid plastic packaging these days. Fret not! Plant-based resources like corn, wheat, hemp, cornstarch, mushrooms and sugarcane are actively being used to create eco-friendly packaging. Not to mention the recyclable and reusable packaging solutions that have been growing in popularity.
O ver the past 15 years, South Africans have been able to shop all their natural and ecofriendly needs at Wellness Warehouse. We take great care to ensure that all of our products meet our rigorous standards
We are so proud to bring you best-in-class health and lifestyle solutions, including supplements, clean fitness, organic and cleanlabel foods, natural body care, and eco home care products
We are known for our Wellness Warehouse and private label brands, and it is our dedication to providing the best possible customer experience that sets us apart from other retailers. Whether it’s the quality of the ingredients or the way they’re sourced, we are committed to making sure that our products are made with the finest possible ingredients
‘House brands’ sometimes have the reputation of simply being an alternative to ‘the basics’, with mediocre quality due to the low price. That absolutely could not be further from the truth at Wellness Warehouse.
As our name is going onto our own brand products, we hold our suppliers to high standards. When we’re looking for a new supplier, we want someone we know has an amazing story; aligns with our mission; and takes pride in their products. We work together closely from there, creating relationships for years to come.
Growing our own brand range means identifying what our customers want to discover in our stores . We listen to you to bring you the products that you want to see on our shelves. We strive to make your shopping experience unique, and push hard to make changes in the industry.
We source ingredients that are mission-minded and aligned with our Ingredients Policy . As our business has grown, so too has this steadfast and selective policy. We love to engage with our suppliers and participate in the journey as we are committed to bringing the best ingredients into your home.
By choosing Wellness Warehouse products, you are making small changes every day that will have a big impact on your wellbeing and our planet
Our Foods & Fresh Policy does not allow for artificial antioxidants, colours, flavours, sweeteners, emulsifiers, preservatives, or flavour enhancers. We also say no to bleaching agents, trans fats, and acidulants.
When it comes to our Household Cleaning range, our priority is to provide customers with effective products that have a lower impact on the planet. We believe that some ingredients don’t belong in your home, let alone wiped on surfaces that you and your family touch. Our rigorous standards for household cleaning products ban over 100 common cleaning chemicals, including optical brighteners, FD&C colours, phosphates, phthalates, triclosan, and ammonia. Ingredients must be ecofriendly, non-toxic, hypoallergenic, and pet-friendly to make the cut.
In our Supplements & Clean Fitness departments, we believe that supplements are just as the name implies - a tool to supplement a balanced diet and provide high-quality nutrients to support your body in times of need! Supplements shouldn’t compromise your health, which is why we’ve banned hundreds of ingredients, including artificial preservatives, flavours, colours, and sweeteners that we feel won’t help give your body the boost it needs.
We believe that what you put on your body is as important as what you put in your body. Our Natural Beauty department strives to ensure that you, your family, and our planet are protected from everyday exposure to potentially toxic chemicals in personal care and beauty products. Our Ingredients Policy for Body Care is extensive, with over 100 typical ingredients banned, including parabens, sulphates, phthalates, Sodium Lauryl/Laureth Sulphates (SLS’s), BHT, BHA, Disodium EDTA, Microbeads, PEG numbers, Talc, and Petroleum/Petrolatum.
www.wellnesswarehouse.com
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There’s an easy appeal to summer. Long days and warmer weather make for plenty of time spent connecting with friends outdoors. That doesn’t mean our well-being takes a back seat. Staying mindful of our health is key to maintaining our energy throughout this busy period. It’s also the beginning of our year, so it’s a great opportunity to recommit to our own journeys to wellness for another cycle.
January is when we explore new beginnings. We’ll be helping you to make conscious choices to stay true to the good intentions we all have for the year ahead. From plant-based picks for Veganuary to a whole range of clean living options, this is the month we start strong.
In February, Valentine’s Day is on everyone’s minds, but we believe it’s important to be good to yourself while you’re at it. This month we’re sharing some self-care essentials and also helping you to find your perfect match when it comes to wellness products that suit your lifestyle.
March is when we think about our connection to the world around us: you can’t have happy people without a happy planet. We’ve lined up some eco living tips to help you reduce your impact, and some wellness must-haves that support your mental well-being and gut, too.
Serves: 4
Preparation time: 25 minutes
Air fryer temperate: 180 °C
Cooking time: approximately 30 minutes
1 medium butternut, peeled and cubed (or use a packet of ready-cubed butternut)
30 ml olive oil
20 ml Moroccan spice blend/rub
3 baby gem lettuce, broken into leaves
30 g wild rocket
2 naartjies, peeled and segmented
½ red onion, thinly sliced
50 ml toasted pumpkin seeds
50 ml crumbled blue or feta cheese
Olive oil and balsamic vinegar, to serve
1. Place the butternut in a bowl. Drizzle with olive oil and sprinkle with the Moroccan spices. Toss to coat. Preheat the air fryer to 180 °C. Place the butternut into the basket of the air fryer. Cook for 25 - 30 minutes or until tender and slightly charred. Turn the pieces over halfway through the cooking time.
2. Remove from the air fryer and set aside to cool. Place the lettuce, rocket, naartjie segments, and onion slices onto a platter and top with the cooked butternut. Sprinkle with pumpkin seeds and blue cheese or feta, and drizzle with olive oil and balsamic vinegar.
Excerpted from Veggielicious Mokgadi Itsweng, published by NB Publishers and available at leading bookstores and online
Excerpted from The South African Air Fryer Cookbook by Louisa Holst, published by NB Publishers and available at leading bookstores and online
A well-planned, balanced plant-based diet can support your health. However our modern lifestyles and soil depletion may mean we are not able to access the nutrients our body needs through dietary sources alone. The good news is that Viridian has developed Essential Vegan Multivitamin the nutritional gap in plant-based diets.
Essential Vegan Multi includes high therapeutic levels vitamin B12 and iron to support normal energy levels and brain function, vegan-friendly vitamins K2 and D3 for bone strength, and choline for healthy liver function. The formulation also contains biotin to healthy skin, hair and nails. A one-a-day multivitamin. 100% active ingredients. Effective, ethical and pure.
By Kimberly Kemp
Intuitive eating is an approach that acknowledges that the body knows best - or should I say, that a body in balance knows best. When your body is in balance, you create the mental and emotional space to start making decisions based on how you feel rather than relying on outside sources to inform how you should eat or approach your health. Whether it’s vegan, plant-based, paleo, carnivore, or a combination, you do what’s best for you. When you restore balance and tune in, you become empowered with the knowledge that your body is your best guide, and that you are your own best healer.
The problem is that the more interference you have had throughout your life, the longer it may take to restore balance. Interference, in this instance, would be anything that disrupts the balance of the body and mind, including:
• Processed foods (refined sugar, sweeteners, additives, colourants, etc.)
• Medications (antibiotics, antiinflammatories, acid blockers, etc.)
• Heavy metals
• Toxic relationships
• Emotional and physical trauma
We are born with an innate understanding of what our body needs, but it often gets disrupted along the way. When you limit the interference and restore balance, it becomes less about what diet fad to follow or how much to eat and more about letting your body guide you. You begin to crave foods that are nourishing, and start to notice how dead and devitalised processed foods affect you. This makes the decision to eat healthier that much easier, because it’s based on how you feel rather than on what you are told.
However, if you are not in balance, you could be getting mixed signals. This is what you should be looking at, in particular, when in this state…
• Gut health
• Mineral levels
• Toxins and trauma
Gut health imbalances have a major effect on our health and what we choose to eat. 80% of our immune system resides in our gut. Poor gut health can result in a compromised immune system, which can lead to a vicious cycle of antibiotic use, which in turn damages the gut even more. This can start at an early age, so you may not even remember what it feels like to have a body in balance.
How does this relate to intuitive eating?
Our microbiome has been shown to influence our mood and behaviour. There are a number of ways in which your microbiome can manipulate your eating behaviour for its survival. Depending on the composition of bacteria, fungi, and viruses found in your gut, this manipulation can be detrimental to your health.
Restoring gut health is fundamental to intuitive eating. How do you tune into your body when you have an overgrowth of microbes that constantly tell you to eat sugar?
Healthy eating isn’t just about motivation and making the ‘right’ food choices, and it certainly can’t be reduced to a calories in and calories out approach. It’s about nourishing your body and microbes with quality wholefoods in a way that optimises your health and works best for you.
Your brain does a constant analysis of the nourishment it gets from the foods you consume. This has a major effect on appetite regulation. Mineral deficiencies can trigger ravenous hunger and uncontrollable cravings. You feel the constant need to eat, but if you continue to eat processed foods devoid of nutrients, you don’t ever satisfy that hungerand so begins another vicious cycle.
Sugar, stress, medication, and toxic substances all deplete minerals. While we understand that this can affect appetite, what is even more concerning is that mineral
deficiencies can cause cellular function to falter. Minerals are the spark plugs that ignite our cells - without them, our bodies do not function optimally. Low energy, hair loss, fatigue, a compromised immune system, poor wound healing, and accelerated ageing can all be a sign of a mineral deficiency.
Both sugar and artificial sweeteners can alter our palates or taste preferences over time, increasing our desire for sweet foods. This disrupts our ability to eat intuitively.
Toxic exposure, toxic relationships, traumas, toxic thoughts, and of course chronic stress can all lead to some level of imbalance that dissociates you from your body. Whether it’s physical, emotional, or spiritual, your body pays the price. In order to restore balance, it is essential to face the aspects of your life that are holding you back from aligning with your highest potential and purpose.
Your thoughts and beliefs control your biology. How you perceive life has a direct effect on your biochemistry. Often there needs to be a recognition of programmed beliefs before you can change them. Are you stuck in a cycle of self-sabotage, bad relationships, bad habits, or a lack of fulfillment?
On a physical level, we are exposed to a bombardment of toxins that have a major effect on our microbiome, cellular health, and mineral levels in the body.
Toxicities come in many forms, and it’s up to you to recognise them, put up some boundaries, and make the changes necessary to limit your exposure and cleanse your body and mind.
Instead of a mechanistic view of your body, focus on a holistic approach that seeks to nourish you on a physical, emotional, and spiritual level. Start to build some awareness of your current state of being. What is not in balance? What have you ignored? What is your body trying to tell you?
In order to effectively listen to your body, you need to cut out the interference. The easiest way to do this is to align with nature. Eat quality wholefoods, spend time in nature, and trust that you are exactly where you need to be.
Your body is working for you, not against you. Tune in and listen to what it has to say.
Kimberly Kemp is the co-founder of Healthy Hunnies, which offers a holistic approach to health through consultations and a 14-Day Mind and Body Detox. For more information or to get in touch, visit www. healthyhunnies.com.
I
t’s a new dawn, it’s a new day, and I’m feeling…good? With the new year having come and gone, you might be looking to start fresh and considering a potentially devastating, yeardefining, extreme detox.
Gone are the days of the torturous fad juice cleanses that can leave us feeling weak in the knees. The new era of wellness is turning back to ancient wisdom for advice on gentle, healthy ways to cleanse the body and mind.
Today, we recognise that there are many healthy and enjoyable ways of giving our systems a breakcleansing, nourishing, and resetting them to allow us to start our resolutions without the holiday toxins holding us back.
If you want to improve your overall health, balance your emotions, strengthen your immunity, and clarify your skin, it might be time to consider a gentle detox.
It’s important to remember that your body is actually well equipped to eliminate toxins – the liver, kidneys, digestive system, skin, and lungs all work hard, every day, to release the nasties from your system – but it is only when these organs are healthy that they can do so effectively. Your detox can help to optimise your body’s natural processes and enhance its abilities.
Instead of starting your day with a cuppa joe, try drinking a glass of warm water with some slices of lemon in it. Not only is this a deliciously refreshing sip, but it is also likely to improve your digestion and give your metabolism a boost. If citrus is not to your taste, consider switching to green, cinnamon, or fenugreek tea - which can all boost the digestive system.
Try to include whole foods that contain good bacteria - like yoghurt, curd, bananas, onions, garlic, leeks, asparagus, artichokes, and beansin your diet. These foods are great friends to your gut, and will help to alleviate digestive issues.
3. Lessen your ‘s’ consumption
Spirits, salt, saturated fat, and sugar are some of the most hindering ingestibles, as they hinder your body’s ability to naturally detoxify, making it retain excess fluid and leaving you feeling sluggish. Limit your consumption, and you’ll no doubt come to see the negative effects these ingredients were having on your health.
Try to drink 8 to 10 glasses of water each day to give your body enough fluid to help dispel waste. If you have trouble remembering to drink enough water, consider investing in a flask that you can refill on the go. Being hydrated will also help your body to regulate your temperature, lubricate your joints, and absorb necessary nutrients.
Try to eat whole, fibre-rich foods like fruit, veggies, and beans, as well as nuts, seeds, whole grains, and lean protein to aid your gut and liver function. Detoxifying hero ingredients include onions, broccoli, garlic, cilantro, lemons, ginger, beetroot, and cabbage. Add them to your shopping list to feel lighter and more energised in days.
Helping your body to release harmful toxins will also help it latch onto the nourishment you are bringing into your life this year. Out with the old, and in with the new!
Ingredients
1/2 cup water (or orange juice)
1 green apple
1/2 cup frozen pineapple chunks
1/2 frozen banana
1/2 inch fresh ginger (peeled and minced)
1 cup fresh spinach
Small handful fresh cilantro
1 TBSP fresh lime juice
Method
1. Combine all the ingredients in a blender, and blend until smooth. Pour into a glass and enjoy this gratifying green juice!
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S
omething important to remember when addressing health concerns is that the symptoms you encounter may not always be linked to the part of your body experiencing them. Acne, for example, doesn’t necessarily originate from an issue in your skin. Likewise, a headache doesn’t always mean that you’ve been straining your eyes or clenching your jaw.
Many commonly experienced symptoms are caused by a systemic imbalance that originates in the gut. This can apply even if you do not frequently experience digestive concerns.
Want to maintain your gut wellbeing to alleviate ongoing health niggles, but not sure where to start?
The four R’s of gut health are typically used in functional medicine to heal the gut by addressing the root cause of imbalance. Following them systematically requires dedication and patience (it can take up to six months for the gut to heal fully), but is one of the most important things you can do for your overall wellbeing…
This step includes removing factors that could be contributing to your gut imbalance. These include…
• Both acute and chronic stress are known to impair digestion.
• Stress eating (which often occurs too often, or in a rush) can affect the absorption of food.
• Speak to a nutritionist, dietitian, or healthcare provider about testing for potential food allergies or intolerances.
• You could also follow an elimination diet, cutting out different foodsone at a time - to see which could be contributing to your health challenges.
• If following an elimination plan, remember to reintroduce foods one at a time, two days apart, and keep monitoring your symptoms as you do so.
• Speak to your healthcare provider about testing and treating for any bacterial and yeast overgrowth, viruses, parasites, and other toxic substances that may be present in your body.
In this step, you will need to work with your healthcare provider to determine and replace what could be missing or lacking in your body.
This can include things like insufficient stomach acid, digestive enzymes , and deficient nutrients
Supplements that can be particularly helpful at this stage are digestive enzymes (protease, lipase, amylase and pepsin) and hydrochloric acid
At Wellness Warehouse, we understand that there is no one-size-fits-all approach to health and wellbeing. That’s why we want to learn your unique needs so that we can help to empower your personal journey to holistic natural wellbeing.
Chat to one of our expert in-store Consultants about your health today!
This step requires you to reintroduce good bacteria into your gut for six to 12 weeks
It’s when you will focus on rebalancing your microflora - the microorganisms that are housed in the gut and are responsible for supporting digestion and nutrient absorption. Foods and supplements that can help to reinoculate the necessary bacteria in the gut include fermented foods, soluble fibre, prebiotics, and - of course - probiotics.
Repairing the lining of your gut with nutrients is the final step of the healing journey . This process can be lengthy and requires consistency and patience , but is essential to reaching your end goal of overall wellbeing.
While there is no quick fix, adding the following supplements to your daily regime can be immensely helpful to this end:
• Omega 3 fatty acids
• Glutamine
• Zinc
• Vitamin B5
• Vitamin D
In conjunction with an allergenfree, balanced, and varied diet, inflammation can be reduced and cell growth encouraged in the digestive tract - both of which are vital to ongoing gut health.
I f you’re always tired, struggle to get out of bed in the morning, and often feel unmotivated, rest assured that you’re not alone.
Tiredness affects how we function, not just physically but also mentally and emotionally. It can stop us from doing everyday tasks, leaving us unmotivated and with a real lack of energy to get through the day. Learning what causes fatigue and how to boost your energy naturally through diet and lifestyle can help you start the day with a spring in your step.
Although there are many causes of fatigue, quite often, it’s due to dietary and lifestyle factors. However, it can also be caused by an underlying illness or medical condition.
Here are some of the main causes of tiredness:
• Sleep deprivation
Not getting enough quality sleep will affect your energy levels and make you feel tired and sluggish.
• Stress
Whether from work, finances, or even family, long-term stress can push the adrenal glands into overdrive, and leave you feeling burnt out and exhausted.
Eating too much sugar and refined carbohydrates can give you a quick energy boost, which triggers your blood sugar levels to spike rapidly before coming crashing down, leaving you feeling tired again.
• Not drinking enough water
When your cells are dehydrated, they do not work efficiently. 70% of your body is made up of water, so fluids need to be replaced throughout the day.
Our bodies are designed to move regularly. This improves brain health, helps to manage weight, and enables more oxygen and nutrients to get to reach cells to produce energy.
1. Create a good bedtime routine
Pay attention to what you eat and drink, and avoid going to bed feeling ‘stuffed’. Try going to bed at the same time every night, and enjoy a relaxing bath with some aromatherapy oils, like lavender.
2. Increase your intake of magnesium This may help to regulate your mood, improve your sleep, and benefit blood sugar management. Great sources of this essential nutrient can be found in foods such as nuts, leafy greens, legumes, and seeds.
3. Cut out sugar and refined carbohydrates
Sugar is found naturally in fruits, vegetables, dairy, grains, nuts, and seeds. Instead, eat energy-boosting foods including fruits and vegetables. Wholegrains (like oats, brown rice, and millet), nuts and seeds, good sources of fats (such as oily fish, avocados and flaxseed oil), quality protein (think organic eggs, beans, lentils, and chickpeas) and superfoods such as maca and spirulina are all good options.
4. Stay hydrated
Drink plenty of fluids, especially water. You can add lemon and even apple cider vinegar to filtered water, which can help your digestive system to improve nutrient absorption. The key is to drink regularly throughout the day.
Exercise may be the furthest thing from your mind when you’re feeling tired, but if can be one of the best ways to fight fatigue. Go outside for a walk, take a dance class, or join a gym.
Social connections are really important for maintaining good health. As we age, social isolation can cause low mood and tiredness, so it can be helpful to try to socialise with friends, join a club, volunteer, or even find a new hobby. Get out of the house and mingle with other people - it’s beneficial for your energy levels, your health, and your mood.
Still feeling tired? It may be worth looking at your lifestyle to see which healthy changes you can make to boost your energy and feel your best.
ABOUT THE AUTHOR
CNM Health Coach South Africa has a 25-year track record of training successful natural therapy professionals. Their online Health Coach course offers full- and parttime study options, with 80% of their graduates currently practising as coaches. To find out more or book your place at their next Online Open Event, email reception@naturopathy-uk.com, or visit www.thehealthcoach.co.za / www.naturopathy-uk.com.
hen those you love most - your family - fall ill and their lives are at stake, you would do whatever it takes to help them. That’s the sentiment that started it all for Natroceutics. Members of their own families fell critically ill, and when they were told there was nothing more to be done, they refused to accept it. They leveraged their network in the healthcare industry and gained access to the best available integrative medicines and natural therapeutics. The results were life-changing for their families. They knew they had a responsibility to share their findings with others in similar situations to give them the same opportunity, and established Natroceutics to do so.
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Development of every Natroceutics product begins with a question: What would I do if it was my mother with cancer? My child who was suffering from allergies? My husband or wife struggling with anxiety or depression? What is the best nature-based therapeutic that could help this person I love? This inevitably inspires a simple answer: only the very best will do, without compromise. For Natroceutics, that meant getting the best resources that exist, finding experts in their fields to collaborate with, and developing a range of products that is second to none. They are driven by the people and families they interact with every day, and that includes their own. People who simply want to see their loved ones or themselves get well - some of whom have been waiting a lifetime for help. “At Natroceutics,
we don’t compromise because we follow a simple standard: only the best will do for you.”
- CEO Kevin Coyne
Natroceutics products are developed with the end-user – you – in mind, but this often means going through integrative medicine practitioners. For medical professionals, the primary motivation for selecting a product is evidence, quality, reliability, and integrity. So, Natroceutics’ products need to meet these requirements at a higher standard than any other product available to them. This very high standard has become their benchmark and sees them offering a superior solution for health practitioners to rely on when making prescriptions and recommendations.
Consistently meeting such high standards is no mean feat, and each product is an independent collaboration and development with an expert in their respective field who has made the subject their life’s work. It’s a mission that has seen them go around the world, and the proof is in the products. Culminations of decades of research, passionate pursuit, and, in each case, enormous amounts of funding in development to make it possible. It is Natroceutics’ calling, and they see it as an enormous privilege and responsibility.
For Natroceutics, the environmental impact of their products and their business is of crucial importance. They see the environmental waste crisis we all face, and they are rising to the challenge. While no one can exist without having an impact on the environment, the question they seek to answer is – how do you go as lightly as possible and contribute to regeneration?
The first part of their solution was investing in creating a low-impact
•
•
product that is secure, stable, and looks good. They even went as far as lab testing their packaging. And they’re happy to share their findings and results with anyone who’d like to use them – the more people working to support the environment, the better.
This mostly means plastics like seals, caps, and even cap liners, shrink wraps, synthetic sponges, and labels. Everything is recyclable and made from natural materials.
• FULLY RECYCLABLE
In most cases, even paper or board is laminated with plastics that prevent it from being recycled or breaking down, or the inks that are used contain heavy metals or toxins. Natroceutics’ board is Forrest Stewardship Council (FSC. org) approved. There are no synthetic materials that become a toxin in the environment.
Every time they sell a product, a tree is planted in a mangrove forest in Mozambique. This started with their very first product, and has seen over 47 000 trees put into the ground within their first 12 months. October 2022 was their first anniversary, and by the time you read this, they’ll be averaging 10 000 trees a month. As the business grows, so does their contribution – and every person who purchases a product puts another tree in the ground. This initiative is run in collaboration with Eden Reforestation Projects, and tree planting numbers are reflected in Natroceutics’ monthly financials.
Natroceutics is proudly based in South Africa, and the community they serve lives around the world. In each country, there are people with similar values and principles searching for health solutions. Their mission is to reach them, and they recently announced that this will be possible for the UK, Ireland, New Zealand, and Australia from this year.
Natroceutics have given themselves 24 years to complete their first mission before moving onto a new one. They are dedicated to the world as it is today and the generations to come, and strive to enable health and do good work for people.
A
s you read this article, take note of your posture. Are you sitting up straight or slouching like I am while writing it? Slouching is defined as sitting, standing, or walking with your shoulders hunched. This position puts extra strain on our muscles, and can lead to tension, fatigue, and lasting poor posture.
Everyone is susceptible to poor posture and its effects. Mobile phones and computers have become such an integral part of our lives that
our postures have adapted to using them. Other causes are wearing thin high heels, carrying heavy bags, or standing or sitting for long periods. Bad posture is both the cause and effect of imbalanced distribution of weight across the body’s musculoskeletal system, which can be damaged over time. Back, neck, and shoulder pain are commonly associated with poor posture, whichwhen not corrected - can develop into additional serious health issues…
Each of our organs has its specific location with enough space to function properly. Compression from bad posture can restrict this, potentially leading to decreased effectiveness and health problems.
Sitting in the same position for hours can take a toll on your circulatory system and heart health. I experienced this first hand when, after repeated slouching and minimal movement, I had palpitations and tingling sensations in areas of my body from nerve compression.
Good posture is key for proper digestion and nutrient absorption. The vagus nerve, responsible for digestion and heart rate, can be put under pressure and malfunction when posture is misaligned. How we stand, sit, lie down, and move can have a big impact on stomach and intestine function. Malnutrition can occur even when someone is well fed, due to poor posture and the consequent malabsorption of vitamins and minerals. Other digestive issues related to poor posture include acid reflux, constipation, and hernias.
Poor posture can also cause insufficient lung expansion, triggering respiratory issues such as breathlessness and inadequate transportation of oxygen to the rest of the body.
Most posture-related problems are reversible through basic lifestyle changes and exercises. If necessary, consult a physiotherapist or an orthopaedic specialist for specific interventions for your body.
Here are some tips for daily activities:
At your desk
• Keep your back straight and neutral, not leaning forward or back
• Ensure that your feet are flat on the floor, with your eyes level with the computer screen
• Position your buttocks to touch the back of the chair
• Relax your shoulders down - don’t tense up or pull back too far
• Get up and move frequently
• Invest in ergonomic furniture or lumbar support for your back
• Stand tall and do not lean backward
• Look straight ahead, rather than down at your feet (which can stress your upper back and neck)
• Hold your shoulders down, back, and relaxed
• Step lightly to reduce impact on your joints
• Invest in the right shoes for your foot type
• Support your back by sliding back as close as possible to the seat, and using lumbar support or a cushion if necessary
• Lift your hips by adjusting your seat to support your thighs and increase circulation to your back
• Adjust the mirror to your eye level for neck comfort
General tips for…
Improving posture
• Stretch regularly for muscle flexibility
• Exercise to boost muscle strength
• Stretch your neck muscles by turning your head from one side to another
• Always cross your legs at the ankle, rather than at the knee
Maintaining posture
• Avoid soft, spongy chairs
• Always support your back
• Choose a mattress that will keep your spine straight when lying on your side
• Sleep on an ergonomic pillow that supports your neck
• Use your thigh muscles to maintain a straight back when lifting heavy weights
Improving your posture is an ongoing journey that will leave you feeling refreshed in body and mind.
Mpho Masenya is a passionate writer, communicator, and advocate for basic nutrition education.
Vitamin B Complex is formulated to support an optimal diet. It helps to restore energy so you can fulfill your potential and cope gracefully during stressful times
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When Chinaherb’s founders Dr Li and Prof Zhang came to South Africa in 1996 to teach at the Medical Acupuncture Society of South Africa, they couldn’t have known that they would still be leading the market some
25 years later. As pioneers in sharing Traditional Chinese Medicine (TCM) with the South African public, they have profoundly impacted the landscape of alternative medicine in the country.
Today, their daughter Jingxi and son-inlaw Marc are also part of the renowned family business.
Graduates of the Gansu University of Chinese Medicine in China, Prof Zhang majored in Acupuncture during his studies under a world acclaimed acupuncture master, while Dr Li majored in Chinese herbal medicine.
A few years after arriving in South Africa, they opened their own TCM practice. Together, they’ve spent over 30 years researching ancient herbal medicine and remedies, cementing their expertise as professionals in TCM, and realising their vision of helping South African citizens through the ancient practice of TCM.
TCM is an umbrella term used for all forms of Traditional Chinese Medicine, such as acupuncture, Tui-na, guasha, and cupping. The most effective of these practices is the use of traditional Chinese herbs. During the 2 000-year history of Chinese herbal medicine, clinical observations and practical experience led to the development of classic herbal formulas.
Chinaherb’s range includes classical formulas used in China for thousands of years, as well as new formulas that have been developed and adapted to the specific needs of South Africans by Dr Li and Prof Zhang.
Chinaherb products only make use of top-quality herbs, and are free from chemicals and pharmaceutical drugs. Their commitment to quality and safety is one of the reasons they are the largest and most trusted source of TCM in South Africa. Chinaherb’s products are frequently reviewed by South Africa’s regulatory authorities and conform to the internationally recognised Good Manufacturing Practices. Their partners in China also conduct strict, multi-stage, and product-specific tests.
Chinaherb was founded in 1997, at a time when many doctors and health practitioners were seeking answers outside the conventional Western medicine system. These practitioners wanted to treat the root causes of their patient’s illnesses, rather than merely mask the symptoms with pharmaceutical drugs.
Chinese herbal medicine seeks to bring balance to the body by regulating yin and yang; qi and blood; body essence; deficiency and excess. It differs from Western medicine in that there isn’t a direct one-on-one match of remedy to disease. Instead, a seasoned Chinese medicine practitioner makes a pattern diagnosis (one disease will have many different patterns), looks at your lifestyle and being, and prescribes a course of medication from there. Pulse and tongue characteristics are key to making a pattern diagnosis.
Let’s look at an example of the difference between Western and Chinese medicine. To support asthma, cortisone is the go-to treatment for conventional medicine. You may know that asthma often gets worse in colder weather. In TCM, the diagnosis is Lung Qi deficiency and Cold Damp Phlegm retention in the lungs. Herbs are used to warm up the lungs and dissolve cold phlegm to bring the body back to balance. Chinaherb’s range has both preventative formulas as well as ones that achieve good results for treating asthma long-term.
A large variety of illnesses are treated with Chinaherb formulas, and the range has grown to include 90 products. The most effective products support the digestive system, gynaecological illnesses, and the symptoms of ageing. There is also a small range of formulas for common illnesses in children, such as cold and flu, fever, teething, and digestive issues.
There are two conflicting messages about how to live life ‘well’. One states that we should live every day as if it is our last, trying new things, making oncein-a-lifetime memories, and taking risks (whether that means going skydiving or having an extra slice of chocolate cake on a lazy day).
The other advises that we live each day intentionally, focusing on bettering ourselves and creating a lifestyle that follows the rules of greater health and vitality (drinking eight glasses of water a day, exercising regularly, and eating
consciously) so that we can live longer. The reality of everyday wellbeing includes a balance between the two. Listening to your body and treating yourself with kindness, but also focusing on holistic wellness – mental, physical, emotional, spiritual, vocational, and relational. The best way to do this is by investigating and enacting personalised, preventative health practices.
Personalised healthcare recognises that each of us has a unique body, mind, and experience of life. We have very specific needs, which require us to go on our own bespoke health journeys.
A two-a-day supplement that is an ideal daily multi for those with busy lifestyles who want to look and feel their best.
A premium multivitamin formulated to include optimum amounts of vitamins, minerals, co-factors and plant extracts
Offering a full spectrum of B-vitamins to support energy production, cell division and the nervous system.
This approach dismantles the onesize-fits-all model of the Western medicine ideology (viewing health as linear, static, and generalisable), and instead considers a whole range of factors to diagnose and treat patients. These include genetics, environment, lifestyle, predispositions to illness, and reactions to medicine.
What’s more, personalised preventative medicine focuses on protecting and promoting wellness before a decline in health. Instead of treating something reactively, this philosophy promotes proactivity. As Benjamin Franklin once said…
The benefits of this approach are manifold:
• We are able to make informed decisions about our health.
• We are more likely to follow health advice when we feel more knowledgeable and in control.
• Maintaining health can be more affordable than addressing illness.
• There is a reduction in trial and error, as individuals come to know their health precursors and act accordingly.
“An ounce of prevention is worth a pound of cure.”
There are many ways that you can pursue personalised prevention and begin to enjoy the benefits of living life well…
1.
There are a number of tests or screenings that your doctor can conduct to help you create a personalised health routine. These include things like DNA testing; checking for food allergies and intolerances; and even personality profiling, among (many) others.
2.
We all know that our diets impact our health, and that properly nourishing our bodies can lower our risk of certain diseases, including heart disease, stroke, diabetes, and osteoporosis. Try to avoid overprocessed, chemical-laden foods, and eat fresh and whole meals that are filled with fibre and antioxidants.
Exercise has been proven to improve overall physical wellbeing, ward off cognitive decline, boost immunity, and increase quality sleep and mood. Choose a form of movement that you enjoy, and try to find a space outside on a sunny day to elevate your exercise to the next level.
Try to create and protect a regular bedtime schedule that works for your unique lifestyle. You could enlist the help of a number of different devices to help you track your sleep and investigate insomnia triggers. Sleep hygiene is an integral part of regulating your body clock and improving your overall wellbeing.
Our modern lives can be overwhelming, and stress can mount and lead to a number of health issues. Carve out time in your busy schedule to breathe, listen, assimilate, and centre yourself by introducing a mindfulness practice that you enjoy - whether it be meditation, yoga, Tai Chi, or creativity...
Try to refrain from tobacco and excessive amounts of alcohol. The intake of these substances can lead to significant health issues, and cutting them out of your life before they impact your wellbeing can prevent the onset of chronic illness.
As we have learned from the Covid-19 pandemic, it is so important to wash up and be conscious of germs. Wash your hands frequently, and consider keeping some trusty sanitiser on you at all times.
Here comes the sun, doo-doo-doo-doo… Here comes the sun, and I say, it’s alright… If you are wearing sunblock, that is. Although the sun’s rays are a blessing to keep us warm and light up our days, it’s important for all of us to remember to remember to lather up and reapply as soon as the protection wears off to prevent the onset of certain illnesses.
High in antioxidants! Low in fat! Contains vitamins and minerals!
When last did you purchase a product because it claimed to have ‘good’ nutrients? Did you diligently add it to your diet, no matter how expensive or unfamiliar it was, or how bad it tasted?
When last did you give up something that tastes delicious, brings back childhood memories, or connects you to your culture because it has carbs, sugar, fat, or something else that has been deemed ‘bad’ for you? Bananas, pap, roosterbrood, potatoes, avocados…I can think of a few!
In both cases, you may have been ‘health-washed.’ This is a term used when marketing in the food industry villainises or romanticises nutrients in an attempt
to make us believe that something is very nutritious, whilst negating the less healthful ingredients also present in that food. For example, some flavoured waters claim to be sugar-free, but may contain artificial sweeteners and preservatives - completely defeating the purpose. This approach uses misleading or inappropriate claims to present potentially harmful products to the wellness space under a ‘healthy’ guise.
Studies have shown that food product labels influence consumer food choices. As health and wellness consumer trends continue to grow, consumers want to understand an ingredient list without having to Google it in the middle of the store. We want to see ingredients that match what we have in our kitchens at home.
But there are times when we shop in a hurry, and look for keywords on labels to quickly guide our decisions. Products claiming to be ‘natural’, ‘healthy’, or even ‘vegan’ make their way into our baskets. The Consumer Protection Act states that consumers are not to be misled. But are these claims regulated?
The South African labelling regulations (R.146/2010, as amended) provide clear guidance on which ‘free of the baddies’ and ‘high in the goodies’ statements are allowed. Although most health claims about food products are prohibited by the Regulation, certain terms, like ‘natural’, can be made if certain criteria are met. This particular claim means that the product is ‘produced by nature, not the work of man or interfered with by man’. Coconut water can be described as ‘natural’, as it is a single food, to which nothing has been added and that has only been subject to processing (e.g. fermentation, pasteurisation, or freezing) that allows the food to be suitable for human consumption. But an energy drink that has a list of ingredients that more closely resembles rocket fuel could not be described as natural.
Another claim that many associate with healthy eating is ‘vegan’. Although there is a lack of criteria for vegan-related terms from the Regulation, it is generally
accepted that these products contain no trace of animal derivatives or ingredients. But even ingredients that meet the criteria to be labelled as vegan can be potentially harmful. One such ingredient found in vegan milk alternatives and puddings is carrageenan, a common food additive extracted from red seaweed that is added as a thickening agent. But some scientists believe that this seemingly harmless, nature-derived ingredient can cause inflammation and digestive problems such as bloating and irritable bowel disease.
It is clear that, without proper guidance and regulations, these terms can create opportunities to mislead consumers. Here are some ways you can avoid healthwashing the next time you shop:
1. Arrive prepared
Plan your shopping list ahead of time to ensure that you don’t get distracted by the fancy claims and clever marketing! Have a snack before entering the store to avoid impulse purchases motivated by hunger.
2. Read the ingredient list
Paying attention to the ingredients of the product before adding it to your trolley is important. Flip it over and read all the ingredients carefully, not just the highlights on the front label. Don’t worry - you won’t be reading every label for the rest of your life. Once you have found your pantry of products that suit your personal criteria, it will become a habit to reach for those again and again.
At Wellness Warehouse, we read the label so that you don’t have to! We don’t allow any artificial preservatives, colourants, flavourants, or sweeteners. Our products are non-GMO and we work with our suppliers to ensure that the claims on the front of the pack meet government regulation criteria.
3. Check for logos
If a product claims to be Organic, Diabetic-friendly, Halaal, or Kosher, look for the certifying body’s logo on the product.
4. Read the nutritional information
‘Low in fat’ could be loaded with sugar and salt. Similarly, ‘low in sodium’ could be filled with sugar and fats. Check the nutritional table to ensure that the product meets your nutritional needs. If you’re unsure of what these are, chat to a Wellness Warehouse Consultant at your local store or online.
5. Be realistic
Although you may want to try lots of new and different foods, ask yourself whether these can form a part of your routine, or if they’ll gather dust in your kitchen, or worse still - hinder your progress!
Remember that food is an entire system, from soil to soul - not the sum of nutrients that it’s made out to be.
Do you struggle with painful PMS symptoms such as cramps, mood swings, acne, and tender breasts every month? Have you ever gone to the gym and felt like you dominated a workout one week, only to find that the same workout is significantly harder a few weeks later?
What if I told you that even though PMS is common, it is not inevitable? You have the power to tackle painful PMS symptoms headon, through correct movement, nutrition, and supplementation.
All too often, women eat and train the same way day after day. We hop onto all the new fitness
trends and diet fads in the hopes of shedding some weight and getting strong, overlooking the fact that they often don’t take our unique female biochemistry into account.
Men and women operate on a 24-hour biological clock (also known as the circadian rhythm). However, women also have a second biological clock - say hello to your 28-day infradian rhythm This 28-day cycle is your monthly menstrual cycle, consisting of four distinct phases: the menstrual, follicular, ovulatory, and luteal phase. Let’s take a look at each, and how we can support our hormones to get rid of PMS through correct exercise and nutrition.
The day you bleed marks day one of your cycle, and this phase can last anything between three and seven days. All our hormones are at their lowest at this time, which is why high-intensity exercise may feel more challenging. The best type of exercise includes walking, gentle yoga, and any other low-intensity movement that you enjoy. In terms of nutrition, opt for foods high in omega 3s, iron, vitamin C, complex carbohydrates, and B12
This phase lasts around seven to ten days after your bleed, when your hormones begin to rise. It’s a great time to wake up the body with some cardio. Think running, skipping, and low weights In terms of nutrition, try eating foods that are high in fibre, protein, and antioxidants, as well as fermented foods.
This phase only lasts between three and four days, when your hormones are at their highest - giving you increased energy levels. You can crush those high-intensity workouts and hit some personal records. This is also a great time to challenge yourself at the gym. Foods that are beneficial during this phase include those rich in zinc, fibre, magnesium, and lean proteins
This is the last phase of your cycle, and is also the longest - lasting roughly ten to 14 days. It’s usually the time when PMS rears its ugly head, so taking the correct precautions is crucial here. Opt for strength-based training as well as Pilates and power yoga. Include foods rich in vitamin B and D, omega 3s, magnesium, and calcium.
Let’s start honouring our bodies and living in a way that works with – rather than against –our hormones.
Daniella Corder is a qualified personal trainer and certified menstrual cycle health and fitness coach. She is also the creator of Flowgram - the first ever training guide that takes your unique menstrual cycle into account. For a more indepth guide on how to eat and train according to your cycle, visit www.coachcords.com.
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The notion that a pill might increase intelligence beyond known human capacity is decidedly science fiction. However, a large number of scientists and pharmaceutical companies are creating nootropics: prescription drugs or supplements intended to enhance different areas of cognition.
The word ‘nootropic’ is roughly translated from the Greek “to bend or shape the mind.”
Expertly blended to capture the essence of nature Shop
While drugs like Provigil (for narcolepsy); Ritalin and Adderall (for ADHD); and Axura (for Alzheimer’s) all constitute prescription nootropics, we share the natural forms of ‘smart drugs’ that we’re currently exploring…
Ginseng root is an ancient medicinal plant traditionally used to support brain function. Taking a single dose of 200 - 400 mg has been shown to reduce brain fatigue and significantly improve performance on difficult tasks like math problems. It is worth noting, however, that longer-term studies have found that the body may adapt to ginseng, making it less effective after several months of use.
L-theanine is a naturally occurring amino acid found in green tea, but it can also be taken as a supplement. Studies have shown that taking just 50 mg – the amount found in roughly two cups of brewed tea - can have a calming effect, increasing alpha waves in the brain without causing drowsiness.
Lion’s mane is a medicinal mushroom proven to benefit the brain, nerves, and immune system. As a nootropic, it is particularly effective in stimulating Nerve Growth Factor (NGF) in the hippocampus of the brain, enhancing learning and neuroplasticity. It has also been investigated as a way to lessen the amyloid plaques that obstruct communication between neurons and have been linked to the development of neurodegenerative illnesses like Alzheimer’s.
This adaptogenic plant may improve the body’s ability to manage stress. Studies have shown that taking rhodiola rosea supplements might lessen feelings of burnout in people who are nervous or under a lot of stress, with college students taking it in small dosages throughout the day reporting fewer feelings of stress and mental exhaustion.
Extracts from the leaf of the ginkgo biloba leaf may be beneficial for brain health. When taken regularly for six weeks, ginkgo biloba supplements have been found to enhance memory and mental processing in healthy older adults. It may also assist in reducing stressrelated high blood pressure and cortisol levels.
Every cell in your body contains a form of choline called CDP-choline. We wouldn’t be able to walk, think, sleep, or remember anything without choline, because it is essential for nerve and cognitive function. Memory and cognitive processes are particularly impacted by CDP-choline, which gives the brain the fuel it needs to exert persistent mental exertion. Because your body needs this nutrient more quickly than it can make it, it may be useful to add to your nootropic supplement arsenal.
This aquatic herb was first discovered in the wetlands and marshlands of Southeast Asia and India. It is also referred to as water hyssop, or ‘Brahmi’, after the deity Brahma. Early Ayurvedic texts cited it as a way of helping to lessen stress, anxiety, and low mood. Today, it has become more well known as a nootropic for supporting memory and cognition.
It is important to remember that getting enough sleep, eating a balanced diet, exercising regularly, and managing stress remain the first steps in supporting your mental health. Adding a nootropic to your supplement regime may help take you a step further in the direction of your goals, and should be discussed with your healthcare provider.
By Emily Wedepohl
Human beings are natural climbers (exhibit A: any toddler and a tree), so it’s no wonder more and more people are dipping their toes (or diving headfirst) into indoor and outdoor rock climbing.
Above being a full-body cardio and resistance workout, climbing – whether you’re in the gym or on a mountain –offers a few unique perks that make it easy to get hooked…
If there’s one thing climbers love more than climbing, it’s getting other people to love climbing. That’s why you’ll probably get complete strangers cheering you on and offering advice (if you want it) when you first start out.
Almost all climbers share that same warmth and generosity, and there is such a wide and diverse range of people in the community that you’re bound to find some like-minded adventure buddies. Chances are you’ll make some lifelong friends along the way, too.
It’s no secret that South Africa has some pretty staggering mountain ranges, but you may not know that it’s widely considered to be one of the best climbing destinations in the world!
From Table Mountain, Montagu and the Cederberg in the Western Cape to the north’s fierce Drakensberg and world-famous Waterval Boven, there are so many stunning places right on our doorstep that are open for adventure.
Plus, in between outdoor missions, you can head to your local climbing gym to experience the same electric vibe as a lekker camping trip without all the mosquitoes.
While our bodies are made to climb, that doesn’t mean they don’t have to work for it. Getting yourself up a wall exercises your back, shoulders, arms, hands, legs, glutes, and everything in between. Moreover, climbing requires flexibility, balance, and some decent cardiovascular fitness.
That said, there’s no need to be intimidated – you can always choose and tweak the intensity of your session depending on what kind of climbing you do and what grades you pick. And even if you want to take it easy, you’ll still be giving your body a great big dose of the good stuff!
Along with being great for our bodies, climbing is an excellent way to keep your brain and mental health in check. First of all, it’s essentially a physical form of problem solving – that means your brain gets exercised along with your body as you figure out how to use the holds in front of you to get from point A at the bottom to point B at the top.
It can also get pretty scary, and teaches you to manage your fear, calculate risk, trust your instincts, and push through even when you really, really want to stop trying. Yoga pairs especially well with climbing due to the focus on bodily awareness and breath control – if you get it right and find your flow, you can reach an almost meditative state.
All of this, plus those tasty endorphins, means that climbing can make you feel pretty damn good – and don’t we all need a little bit more of that?
Over and above everything else, climbing is just hella FUN. There are always new challenges to overcome and infinite ways to shake up your routine, plus plenty of time is spent having a good laugh with mates in the mountains or on the gym mats.
So, whether you’re looking for your new favourite sport, or you just want to try something different, visit your local climbing gym to find out what it’s all about, and thank yourself later.
Ready to get climbing? Send an email to win@wellnesswarehouse.com letting us know why you’re keen to start, and you could win two adult introduction courses at CityROCK Cape Town!
CityROCK runs the country’s biggest climbing gyms, with branches in Cape Town, Johannesburg, and one opening in Pretoria soon. Besides offering bouldering, top-rope, auto-belay and lead climbing, each CityROCK gym also has a fully equipped fitness gym and yoga and Pilates studio, plus a specialist outdoor gear store and in-house eatery. You can choose to grab a day pass for a once-off session or sign up for a monthly membership. If you’ve never climbed before, you can book a once-off introduction course to learn the ropes.
Visit www.cityrock.co.za to find out more and get climbing!
We chat to Esse Founder Trevor Steyn about the pros of probiotics for the skin.
What are probiotics, and how do they relate to skincare?
We used to think that skin was entirely ‘human’. However, results from recent studies looking at the microbes present on skin have made it clear that this is not the case. It is now abundantly clear that the skin is home to a vast number of microbes. These microbes exist as an ecosystem, which - when healthy and balanced - means healthy, happy skin. Unfortunately, there are many elements of our modern lives that have disrupted the delicate balance of the skin microbiome
Probiotics are living beneficial microbes that offer a promising way of improving the health of the skin’s ecosystem. They can be used to shift the microbiome in a healthy direction, restoring balance and improving skin health in a vast number of ways.
Where are probiotics found, and how are they included in skincare products?
Probiotic strains have been isolated from many sources, including fermented foods, healthy human skin, and even healthy faeces (though none of our strains are from this particular source). That said, they are selected for the benefits they provide, and no part of their source accompanies them to their place in any products.
There are a few types of ‘probiotic’ ingredients:
- Prebiotics are nutrients that selectively feed beneficial microbes.
- Postbiotics are preparations of inactive (non-living) microbes.
- True probiotics are living organisms that provide health benefits.
Keeping true probiotics alive and stable in a skincare products takes some careful strategising, and there are currently a few different solutions to this challenge.
We suspend particles containing live (but dormant) microbes in oil, where they don’t have access to the water they need to grow. When you apply the product to your skin, the microbes encounter the water present there, and can begin to colonise the ecosystem of your skin.
What are some of the other essential ingredients included in probiotic skincare products?
There are some other ingredient types that can help shift the microbiome in a positive direction:
1. Prebiotics are nutrient sources that selectively feed beneficial microbes, allowing them to outcompete potentially harmful microbes. We include a few different prebiotic ingredients in our products.
2. Postbiotics are inactive microbes or microbial preparations, which also provide health benefits. They can contain substances that inhibit harmful microbes, while also improving the skin’s own defence mechanisms. There are some other important considerations for microbiome skincare products, such as the avoidance of harsh preservatives, which kill microbes, including beneficial ones.
Are all topical probiotic solutions created equal? What sets yours apart?
Not all skincare is equal. Microbiome skincare poses additional challenges, so finding effective solutions takes a lot of research and expertise. Each probiotic strain and each type of probiotic ingredient has its own effect, so these ingredients need to be carefully tested and selected for the desired results. Esse launched the world’s first live probiotic product in 2015, and has been developing new microbiome skincare solutions based on the latest research since 2009. We don’t just include probiotic ingredients in our products - we consider the skin’s microbiome in all aspects of our product design. We also know that our products work.
Who can benefit from these products? Are they more suitable to certain skin types?
Anyone can use these products, as probiotics intervene in several key areas of skin health, improving the skin’s state as a whole. This makes them a versatile solution capable of improving the health of any skin type.
What does it mean to ‘rewild’ the skin?
Rewilding is a concept that originated in macro environments, such as forests – the goal being to replant tree species and reintroduce other lost biodiversity to an ecosystem that has been damaged by farming or deforestation. We (modern humans) find ourselves in a situation in which we have damaged the ecosystem of the skin, having lost many beneficial microbial allies. Our goal is to bring a healthy, diverse ecosystem back to human skin. That’s what rewilding is all about.
What are the latest developments in science and biotechnology as they relate to skincare?
There is a lot being written in academic literature about the skin microbiome. Lately, there has been considerable attention on the relationship between the microbiome and UV exposure. Both on the ability of healthy microbes to protect our skin from UV damage, as well as the effect of UV damage on the microbiome. We are currently looking into some developments to make use of this new knowledge.
If there’s one thing that the research is making abundantly clear, it’s that the health of your skin microbiome is important for your whole body it up, and you increase your risk of a vast array
Looking for an affordable and accessible beauty hack to help minimise pores and keep your skin looking fresh and dewy?
If you follow celebrity trends, you would no doubt have heard of cryotherapy - the use of extreme cold or freezing temperatures to treat a range of skin conditions.
The good news is that you don’t need access to dual-ended cryo rollers, globes, face masks, or chambers to give it a try. A good ‘ol bucket of ice water will do.
Bella Hadid, Demi Moore, Jennifer Aniston, and even Christiano Ronaldo are dunking their beautiful faces into ice water as part of their skintightening regimes…and they’re certainly not the first.
Back in 3500 BC, the Ancient Egyptians would experiment with the therapeutic use of extreme cold - and the world’s oldest known medical texts indicate that chilling temperatures were used to treat swelling and inflammation.
Today, it’s all about boosting blood flow to the skin’s surface, reducing puffiness, and encouraging a healthier and more youthful complexion.
And these are just the reported instant benefits! Cryotherapy advocates will tell you that regular ‘treatments’ assist them in reducing the appearance of fine lines and activating the production of collagen and elastin.
The initial effect of the near-freezing temperature is to decrease circulation to the skin, with blood vessels constricting to reduce flow to the surface and retain heat. After the
initial stimulus subsides, the blood vessels dilate, resulting in increased circulation to the surface of the skin.
While we’re happy to go on the proof of the glowy selfies alone, the theory is that the increase in blood flow brings more nutrients to the cells at the surface of the skin to encourage collagen production and overall improved skin health.
READY TO BE BRAVE IN THE NAME OF BEAUTY?
Here’s how to perform your basic at-home cryo treatment…
1. Fill a bowl with ice cubes and some cold water
2. Wait for all the ice to melt
3. Submerge your face in the bowl for 20 seconds, rotating your head so that every part of it is exposed to the cold
4. Repeat this process a few more times during the session, and then again throughout the week
The one thing that transcends nationality, job description, interests, and beliefs is the fact that we are all part of the natural world. Nature gives rise to all life, and forms an often overlooked part of our happiness and wellbeing.
A widely experienced challenge today is a perceived disconnect with the natural world. It’s as if we have forgotten that we are all part of nature, and that returning to it is essential for experiencing the simple joy of living.
Mindfulness of the natural world is also an essential part of addressing the destruction we are inflicting upon our planet. As we develop a genuine love for the nat U ral world, we are more likely to take the proactive steps necessary to protect it
Connecting with nature starts with things like stopping to appreciate awe-inspiring views or landscapes; feeling the rush of getting active outdoors; or retreating to a garden, forest, or park for quiet contemplation. Whether you love the feeling of soft sand beneath your toes; jumping into a crystal-clear lake; or simply sitting beneath a tree, fostering a relationship with nature is simple, easy, and free.
The step that will naturally follow on from spending time in nature is wanting to nurture it as an extension of yourself and all that you love . Here are some simple ways to start doing just this, in all areas of your life…
Almost everything picked up by your local municipality ends up in a landfill, where it will still be leaching chemicals into the environment for generations to come. Minimising your contribution to the problem is as simple as separating your rubbish into recyclable and non-recyclable waste. You can even call your local recycler to find out if they will collect your sorted rubbish. Every trash can makes a difference!
Make sure that you aren’t greenwashed by words like ‘natural’ and images of nature on packaging. Buy your essentials from specialist outlets that include environmental care as a central tenet of their business…and make sure that there is official organic certification on the product.
If you haven’t yet changed your incandescent light bulbs to compact fluorescents, now’s the time to do so! It’s also important to dispose of them properly due to things like the small amounts of mercury they contain. The good news is that most shopping centres or supermarkets have CFL recycling/disposal boxes to make it as easy as possible for you to do the responsible thing with your old bulbs.
South Africa is one of the sunniest places on the planet, so let’s make the most of it! One of the simplest ways to use solar power is to just use the sunlight directly. Your tumble dryer is one of the most power-intensive appliances in your home, so your electricity bill will thank you, too.
Even when things like your laptop are switched off, they can still draw power. Taking a moment to unplug things at night can also protect you against power surges, and saves a noticeable amount of power over time.
An oldie but a goodie! It’s simple, really – the brick takes up space, so you save that amount of water every time you flush the loo. Genius!
This one was news to us! By allowing ice to build up around the edges of your freezer, you are decreasing the efficiency of the cooling unit and forcing it to work much harder. Who would’ve thought…
Leave enough space in your fridge to allow for efficient cooling
Another one we wouldn’t have thought of! The more spread out the items in your fridge, the more efficiently they’re cooled, which ultimately saves power.
Coaxing the little ones away from their devices and into the great outdoors is wonderful not only for their mental health and family bonding, but also for instilling in them a reverence for and desire to protect the earth as they grow into responsible adults.
Environment Day, Earth Day, Water Day, Habitat Day, Arbour Day…there are so many opportunities to celebrate the natural world and get involved in local earth advocacy initiatives.
This is a great way for families or friends to keep each other accountable. Include things like taking reusable bags to the store; buying local, organic produce; switching off your appliances; and sorting your rubbish. Small steps go a long way when practised every day!
Print double sided
Another simple fix that we’re prone to overlooking! Placing a recycling box next to printers for those inevitable mistakes is also helpful.
In our post-pandemic world, so many of us are able to work from home for at least a day or two a week. The cumulative effect of all of us driving into work less often is significant!
For the days when you do need to go into the office, doing so with colleagues can be great for both your carbon footprint and team cohesion.
This is good for the environment as well as your health. Healthy food like fresh fruit, nuts, or crudites is less processed, generally comes in less packaging, and is –ideally – locally sourced.
“For he who has health has hope; and he who has hope, has everything.”
- Owen Arthur
Over the past 10 years, Africa has been the continent with the highest global net loss of forests in the world. The staggering average loss of 3.9 million hectares per year is even more concerning when considering the fact that the Afromontane forests are said to have some of the highest biodiversity significance in the world.
Announced in March 2019, the United Nations Decade on Ecosystem Restoration aims to accelerate ecosystem restoration action worldwide. Forest restoration, when implemented appropriately, helps to restore habitats and ecosystems, and is an effective, nature-based solution to climate change.
An award-winning non-profit organisation headquartered in Cape Town, Greenpop works to restore ecosystems and empower environmental stewards through forest restoration, as well as urban greening, food gardening, and environmental awareness projects across Sub-Saharan Africa. Founded in 2010, they have planted over 200 000 trees and inspired over 356 000 active citizens across South Africa, Zambia, Malawi, and Tanzania to date.
At Wellness Warehouse, we aspire to enable individual health journeys that have a positive impact not only on our society’s collective wellbeing, but on that of our earth, too. As South Africa’s leading natural health and wellness retailer, we recognise that we have a responsibility not only to mitigate the environmental impacts of our business, but to move towards the regeneration thereof. Through ongoing strategies and partnerships, we have put a roadmap in place that seeks to contribute to a conscious and sustainable world for all. Through the cornerstones of community upliftment and awareness; knowledge sharing and education; zero harmful waste; local and ethical product sourcing; and local greening initiatives, we are 100% committed to nurturing a deeper level of reciprocity between humans and nature.
Our partnership with Greenpop is a cornerstone of our Green Journey, and we are grateful to be able to play our part in the reforestation of our continent.
“Our alignment with Greenpop was a natural fit for us as a brand, as we’re passionate about collective wellbeing - which includes the health of our beautiful planet,” shares Wellness Warehouse Marketing Manager, Kate Aitken. “We admire the work they have committed to doing over the years, and we wanted to support however possible. We look forward to the continued strengthening of our partnership with them. As businesses, we need to be responsible for promoting responsible consumption - and we need to give back when we extract.”
Wellness Warehouse Organisational Development Manager Olivia Badach adds: “We have chosen to partner with the Greenpop team due to their extensive knowledge and experience with reforestation and urban greening projects. It is important for us as a business to align with environmental partners who, besides their passion and genuine care for addressing the climate crisis, know what they are doing and do it well. We love the inclusive, educational, and community approach that Greenpop nurtures when rallying the human spirit around positive environmental and social impact actions. Our partnership with Greenpop is, in essence, one that brings together and highlights the importance of the wellbeing of both inner and outer landscapes, and the interconnectedness of humanity and environment.”
We have planted over 1 000 trees with Greenpop to date, and invite customers to join us in our ongoing efforts by choosing the Greenpop donation option at checkout when shopping with us online. Most recently, we partnered with them over Black Friday – or Give Back Friday - through which we committed to planting 417 trees, and called on our customers to help us double that number. We have also committed 10% of profits from advertising in our in-store broadsheet to their tree planting efforts.
Moreover, it has been an honour and a joy for us to contribute to their annual Reforest Fest and Eden Festival of Action, and we encourage our community to join us at their exciting events each year.
“Our partnership with Greenpop allows us to take action that extends beyond just the donations for trees - we are able to participate and get directly involved in ‘nourishing inclusive communities’ as part of our sustainability commitments,” explains Badach. “The regeneration of the natural environment is a collective responsibility that requires community and partnership to achieve positive and sustainable impact.”
At last year’s Reforest Fest, we joined the Greenpop team and tribe in planting 5064 indigenous trees at Bodhi Khaya Nature Reserve in Stanford.
Greenpop
Misha Teasdale shares the inspiration behind the festival: “At Greenpop, the aim of hosting our restoration festivals is to bring about a deep sense of stewardship in those who attend, and to inspire collective action amongst these individuals and communities. Through this, we also support the Greenpop Forests for Life programme in helping to protect and restore forest landscapes. To date, tens of thousands
of people have attended Greenpop events over the last decade, in support of multiple restoration initiatives. These individuals come away inspired to take individual action by getting active, not anxious for the planet.”
Join us at Bodhi Khaya from 7 – 10 April for a tree planting celebration that’s fun for everyone. You can help Greenpop plant thousands of trees while enjoying a diverse array of entertainment for the whole family. Think interactive art and theatre, live local music, and more. There will also be a host of inspiring and informative workshops, talks and classes, as well as deliciously wholesome food on offer…including at the Wellness Café!
Visit www.reforestfest.com to get your Reforest Fest tickets, or to learn more about Greenpop and how you can join us in the treevolution!
Heading to the hospital, or setting up a birthing station at home? Scheduled a C-section, or preparing for vaginal delivery? Whatever your preferences and plans, there are a few basic things that can go a long way in ensuring the most positive experience for all involved…
You need to have people around you who you feel supported by. It’s important to remember that, while a doctor both have important roles to play in your delivery, each will approach the birthing process quite differently.
It can also be helpful to see a physiotherapist and when preparing for delivery. Going into birth understanding your pelvic floor is fundamental to the process, as well as to your recovery.
A little insight into the pelvic floor: it creates a synergy between the back, abdominal muscles, and hips for daily movement. It supports the bladder, bowel, and uterus, and helps to keep these organs in place. It also plays a role in pain-free and pleasurable sex, and in the maintenance of continence (i.e. to keep you from ‘leaking’!).
A specialised physiotherapist can also assist with all the pregnancy aches and pains leading up to the birth, helping you to modify your exercise and daily activities to reduce discomfort, as well as to adjust and support your bladder and bowel habits during this time.
Other invaluable pregnancy and birthing preparation team members can include a psychologist, dietician, lactation specialist, yoga and a doula , to name just a few.
When readying your body and mind for a C-section, you won’t be preparing for labour, but for major abdominal surgery. Being physically active during your pregnancy can put you at a significant advantage, and aid recovery. 150 minutes of low-tomoderate exercise a week is ideal. Many women opt for pre-natal yoga and Pilates, which they know to be safe during pregnancy.
Although you won’t be going into labour, practising mindful breathing in the lead-up to the procedure can help you to calm your mind, connect to the present, and let go of excess anxiety and fear. Asking your healthcare provider about the possibility of bringing your own music to the delivery room can further help to put you at ease.
Your pelvic physiotherapist can educate you on supportive movement, as well as on how to deal with things
like coughing, using the bathroom, bed mobility, and general daily activities post-delivery
Planning a C-section gives you ample time to prepare and make all the necessary appointments. You can also set boundaries around your time, as well as prepare meals in advance, set up a hydration station, delegate household chores, etc. Have open discussions with your partner and/ or support structure beforehand, and remember to be realistic about your limitations post-surgery.
A few post-partum essentials after C-section delivery include:
· High-waisted, soft cotton underwear or adult diapers
· A towel/pillow as a buddy support
· A peri bottle
· Compression stockings
· A squatty potty
· A belly band
· A hydration and snack station
· A happy hugger
Prepping for labour starts early in pregnancy. It’s important to be consistently physically fit/active throughout your pregnancy, as labour requires stamina! Doing exercise like pre-natal yoga or Pilates two to three times a week and low-to-moderate cardio (like walking) 150 minutes a week can aid a positive pregnancy.
Your pelvic physiotherapist can support you in strengthening your pelvic floor until 28 weeks, and in easing the training to aid relaxation from there. Perineal massage from 36 weeks as well as training in birthing positions can also help to reduce discomfort.
When you’re planning to go through labour, it is essential to let your partner, midwife, doula, doctor, and family members know how important it will be for them to offer a calming, positive presence on the day. When it comes to your own internal strength, this can be greatly assisted through a regular meditation and breathing practice (or even exploring hypnobirthing) leading up to the big day.
A few post-partum essentials after vaginal delivery include:
· A doughnut ring or rolled up towels to sit on
· Adult diapers (these also give your tummy some support)
· Frozen padsicles
· A sitz salt bath set-up
· A peri bottle
· A squatty potty
· A hydration and snack station
· A happy hugger
Lauren Ellis is a physiotherapist who is passionate about nurturing women into motherhood. She is the owner of the Lauren Ellis Physiotherapist Practice, and the Chairlady of the Pelvic and Women’s Health Special Interest Group for the South African Physiotherapy Society. For more information or to get in touch, find her @laurenellisphysio on Instagram, or at wwww.laurenellisphysio.co.za.
Are you fascinated with nutrition and natural ways to be healthy? Would you love to have the skills to improve the health, happiness and wellbeing of others? Perhaps you would like to change your own health and find a brand-new purpose in life?
Then consider a new career as a Health Coach, one of the fastest-growing professions in the world. You can be qualified and making a difference to yourself and others in less than a year.
Have you ever made New Year’s resolutions to improve your health, wellbeing or fitness and found, like 85 percent of us, that by the third week in January they are a thing of the past? It can be difficult to change the way we eat and live our lives – we have so many deeply ingrained habits that can be hard to break. A health coach works alongside clients to re-think the way they live and create a new set of lifestyle habits underpinned by a clear vision for health and wellness. Health coaches then provide the support and accountability to achieve them, overcoming barriers and challenges along the way
With the spiralling worldwide statistics for non-communicable diseases such as cardiovascular disease, diabetes, obesity and cancer, there is more awareness around lifestyle factors that can help in preventing poor health. With the post-pandemic pressure on health services, people are beginning to take more
Este Rabe, Health Coaches Academy GraduateI have never experienced anything close to this course - partly because the team is so passionate - what I experienced at the live training was life-changing. You have empowered us so we can empower others. So professional, but so person-centred and a feeling of being part of the HCA ‘family’ too.
responsibilty for their own health. Prevention is better than cure, so knowing what we can do to prevent or better manage disease and having the right support to make these changes is key. Health coaching is a six-billion-dollar profession in the US and has more recently taken off in South Africa, as we recognise an area of healthcare that has not yet had sufficient focus – mindset and behaviour change. That’s exactly how a health coach can help.
Most health coaches who train with the Health Coaches Academy have their own story that led them to the profession. This could be their own health issues that reached crisis point, which was the case with co-founder Carolyn St John Loder, who lost her own health trying to juggle a corporate career with being a mother to three children and regained it following a health coaching approach.
Whatever story brings people to us, the common theme is a deep desire to do something positive to change the quality of lives of others, a fascination with natural ways to promote health and wellness and a strong desire to work in this field and do something that really matters. Does this resonate with you?
www.healthcoachesacademy.co.za
Carolyn and her expert team have been health coaching in the UK since 2003 and took the decision to bring this training to the South African market in 2015, introducing SA to this valuable service. At Health Coaches Academy we provide a thorough training path to becoming a highly skilled health coach.
The course is delivered through a blended learning experience of live and online training, and you can be qualified and making a difference in less than a year.
9-12 months Duration:
Part-time, live and online training Study format:
Course Content:
Health Transformation Coaching, Foundations of Good Health, Person-Centred Nutrition & The Winning Business Formula
Upcoming Student intakes: & 20 March 2023
Scan the QR code to join a free live event where you can find out more, or book a personal call to discover health coaching for yourself.
30 January 2023
Comedian Conan O’Brien once said, “The beauty is that through disappointment you can gain clarity, and with clarity comes conviction and true originality.”
One of the most useful tools in the pursuit of courage and clarity is mindfulness , because most of our fears are extremely deep-seated and it can therefore be hard to recognise them until they have been triggered. Mindfulness
can prevent you from reaching this point, because when you stop to consider how you are feeling in a specific moment, and why, you are better equipped to acknowledge and label emotions. This, in turn, leaves you less inclined to respond to them in a reactive manner – important, because when we react, we allow fear to control us and push us further away from the things we really want.
As you become more mindful, you may even be able to identify physical sensations that various emotions throw up. For instance, perhaps your chest starts to feel tight when you encounter a situation that triggers your fears. It may be alarming at first, but this actually works to your benefit – it’s a cue that allows you to defuse a potentially stressful situation. Reframe what’s happening; find a new way of looking at it . For instance, if relatedness is an issue for you, minimise your fear by looking for points of commonality that exist between you and others, rather than homing in on the differences.
While you’re focusing on mindfulness, strive to be aware of how you talk to yourself . Listen to the tape that plays in your head, because what we tell ourselves may reinforce our fears and hold us back. Then again, if harnessed correctly, self-talk can be one of the most powerful tools we can access This is something I have experienced personally. In the early days of my career, my fears around status would reach inhibiting levels every time I had to attend a meeting with high-powered executives.
It didn’t matter how much I practised my presentation; I would walk into that meeting terrified that I would be shot down and consequently lose my status. I overcame this only after working with a coach who taught me the power of mantras Guided by her, I chose some sentences that held real relevance for me, and repeated them every time I went into a meeting: “I deserve to be here”, “I am the right man for the job”, etc.
My coach also advised me to sit closer to the CEO or other key executives, because when there is a large space between you, you find yourself on the outside looking in. This reinforces any negative feelings you may have. These strategies have paid off. Now, whenever I enter a meeting, I repeat my mantras until I feel confident, and then I choose a seat that allows me to take up a central role in any conversation.
Steve Briggs, Chief Sales and Marketing Officer at SEACOM, is a leader I admire – and also a great fan of mindfulness. He is committed to creating space to think because he says it gives him the opportunity to step back and gain clarity, which helps him lead better. He has builtin practices and habits that sustain him as he goes through the daily challenges of work and life, such as exercising early in the mornings , two to three times a week. He also tries to set aside 30 minutes of reflecting and meditating two to three times a week, and goes on a retreat twice a year.
What makes a great leader? To reach the answer to this question, you may have to find the response to another: What cause do you wake up to serve every day? Jim Collins, author of books like Good to Great , Great by Choice , and Built to Last , put forward the idea of different levels of leadership :
Level 1: the highly capable individual Level 2: the contributing team member Level 3: the competent manager Level 4: the effective leader Level 5: the executive
The executive is described as an individual who possesses a combination of personal humility and an indomitable, unstoppable will to serve a cause. That’s all well and good, but you can’t pour your passion into a cause until you know what it is that you are passionate about.
“If we do not do the things that sharpen the saw, eventually we will struggle to cut through the log.”
- Steve Briggs
This is where clarity comes in. Without these components in place, it is impossible to reach your fullest potential as a leader. This is also the major difference between level 5 leaders and those who languish at level 4, almost reaching that potential but not quite. Jim maintains that this is because these leaders are driven by ego. Yes, they have a gift for inspiring people – but they do so mainly in service of that ego. In contrast, people who follow level 5 leaders follow the cause their leaders represent . What’s more, the leaders have a gift for making people feel like whatever has been achieved as a group, they have done in their personal capacity – again, because they were following a cause. It’s interesting to note that level 5 leaders are viewed quite separately from their organisations. This is critical, because it is the cause that matters most – it should be sustainable, even if the leader steps aside. This is important, because results can be disastrous if the leader overshadows the cause . If something happens to these leaders, the institution inevitably collapses, falling victim to politics and in-fighting. This dedication to a cause highlights the fact that leadership is seldom about
personality, or power, or status, or position – or any other glamorous attributes we usually associate with it
There is a very insightful saying which states that you know you are a leader when people choose to follow you, even though they have the freedom of choice . I think that former US Secretary of State Colin Powell exemplified this. In the 35 years he served the United States, never once did he say the words, “That’s an order” – or any other phrase television shows tell us are frequently uttered by generals wishing to make others obey them instantly. Powell didn’t have to rely on his rank to persuade people to follow him; it was his innate humility and the power of his personality that made them willing to do so.
Another important attribute of leadership, according to Jim Collins, is that it is not static. To lead well, you need to commit to selfdevelopment and growth . It allows you to adjust your leadership style as necessary, and this is important because although there are some unchanging fundamentals of leadership (like commitment to a cause, a drive for performance, and respect for those around you), you will find that an approach that worked well in one situation is ineffective in another. Many leadership methodologies have a shelf life, and so as leaders we have to invest in updating our skills and knowledge, fine-tuning our methodologies and frameworks on an ongoing basis so that we can improve.
Excerpted from Lead with Super Clarity: How Successful Leaders Achieve Exceptional Results by Maanda Tshifularo, published by Tracey McDonald Publishers and available at bookstores and online
By Jean Archary
“Insanity is doing the same thing over and over again and expecting different results.” – Albert Einstein.
We know too well how a new year typically begins. We make resolutions and promises to ourselves, and before the end of January, we go back on our word and fall back into old habits. Change is hard, and not everyone has the desire or discipline to stay committed to the journey or goal.
When it comes to financial goals, emotions get the better of us and we can lose sight of the desired outcome. But here’s the thing - if you want a different life, you must make different decisions. If your life is not where you want it to be or has not turned out the way you would have liked, it is an indication that something is not working. It is time to take different actions.
Goal setting is a powerful tool that can help you to create your dream life. It will not happen overnight, but it is a step in the right direction. So how do you go about setting goals? Life coaches use various tools and techniques to help clients set personal goals that help steer them towards success. One such tool is the wheel of life , which allows individuals to set goals in various aspects of life - such as physical, relational, career, growth, spiritual and financial.
In my financial education work, I focus on helping my clients to identify and implement plans to achieve their money goals. Here are some tips that I’ll be supporting them in implementing for a successful financial year in 2023…
• Stephen Covey, author of The 7 Habits of Highly Effective People , says to start with the end in mind . Transport yourself to the end of the year and think about what your life looks like. What financial goals have you achieved? What debt has been settled or reduced? How much do you have saved up? What has shifted in your personal finances since the beginning of the year?
• Translate your vision into realistic, achievable goals and work your way backwards. Identify at least three main goals or outcomes you wish to achieve. This could be to reduce or clear your debt; to save or invest more; or to get your financial house in order.
• Do not forget to identify your financial why - the reason why you wish to achieve this goal. You can check out the article all about this in our last edition.
• Next, determine what actions you need to take to achieve each outcome/goal. Break these down into measurable steps or actions and allocate timelines or deadlines by which to achieve each step.
• Create a calendar or use a tracking tool to remind you of action steps and monitor your progress.
• Consider challenges or obstacles that may prevent or delay you from achieving your desired goal in the required timeframe. Plan or prepare for solutions to address those challenges.
Goal setting is a powerful tool that can be used to go from where you are to where you want to be, but it’s important to remain realistic. Achieving your goals requires effort, discipline, and commitment. Most people never achieve their goals, because they allow themselves to lose focus, they play the blame game, and they make excuses. If achieving success was easy, everyone would be doing it. The question you need to ask yourself is - how badly do you want to have a financially successful year?
Jean is the founder and owner of Money Messages, which offers financial education, wellness, and coaching solutions to help individuals and organisations to shift the way they think, feel, and behave in relation to money. For more information or to get in touch, visit www.moneymessages.co.za.
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In the heart of Kenya’s Maasai Mara National Reserve is the luxurious, eco-friendly Emboo River
The location is so ideal that the lounge area is flanked by a river on one side, and endless plains on the other. As soon as you hop into the safari vehicle, your game drive beginswhile the camp itself is naturally protected by a lush forest, the expansiveness of the open grasslands and close wildlife encounters can be enjoyed just a stone’s throw away.
Whether you choose to stay in a luxurious River Room along the river bend or level up in an exclusive River Suite with a private terrace, you will be able to choose between an open (‘weaver bird’s nest’) or closed (‘warthog den’) canvas option - depending on whether you would like to feel truly at one with nature or keep cosy and cocooned. There is also a unique Studio accommodation option, which includes a work area in addition to the luxurious living space. It’s surrounded by trees, overlooks the river, and is perfect for photographers, digital nomads, and others looking to work and play in the spectacular remote destination.
However you choose to curate your bush adventure, one thing is for certain – the resident wildlife will not disappoint. While there has been a traditional focus on the Big 5, the Emboo team is passionate about sharing what they call the ‘Big 20’ with guests. From the Maasai giraffe to the dung beetle, every wild creature is viewed with equal reverence for its uniqueness and place in the ecosystem. Particular highlights for guests include spotting the elusive Narina Trogon forest bird, and marking the fauna and flora spotted on a safari bingo card. Another current favourite is the resident hippo, Betty - who can be spotted in the river by guests enjoying a massage at the Spafari spa (a gorgeous wooden structure positioned between the trees).
While many destinations pay lip service to sustainability, Emboo truly walks the talk. You won’t find any loud diesel vehicles; hear a generator in the background while you’re having dinner under the stars; or feel guilty about your wastewater being dumped into the nearest river.
Opened in 2019, the progressive destination offers electric safari vehicles repurposed from 90s Land Cruisers. It’s the only lodge with a full fleet of electric cars in the region, and their ‘solarpowered safaris’ allow guests and guides to hear every little sound of the bush and get closer to wildlife without disturbing them (a photographer’s dream!). Beyond this, the entire lodge is solar powered. The pool is kept crystal-clear without any chemicals; guests can enjoy hot ‘rainshowers’ 24/7; and every drop of water is filtered and reused for flushing toilets. Emboo River shows that sustainability does not compromise on luxury, and instead elevates your stay.
The team grows their own food in hydroponic vertical gardens, and guests can accompany the chefs to select their own fresh produce. Think nourishing seasonal veggies for dinner; lemongrass or mint for afternoon tea; cocktails with sage for sundowners; and even fresh herbs for the natural oils and scrubs used at the spa. All food scraps are processed through a bio-digestor and end up as bio-gas to power the kitchen stove.
“Sustainability is constantly changing, and we are always learning and trying new things,” shares CEO Valery Super. “We are serious about the journey; the data shows that Emboo River’s operations are carbon neutral; and we are regularly measuring the results of our efforts to help inform our next moves,” she continues. “We are proud of the fact that we have many of the fundamentals down so far – we grow our own food; clean our own water; and don’t use petrol – these are important basics for a safari lodge.”
“Nobody can say that they are 100% sustainable, but we are on our way - regularly measuring the results of our efforts and using the data to inform our next moves,” she continues. “We are proud of the fact that we have many of the fundamentals down so far – we grow our own food; clean our own water; and don’t use petrol – these are important basics for a safari lodge.”
Emboo’s social consciousness and contribution are as impressive as their eco aspirations. While tourism in Kenya (and throughout Africa) is a traditionally male-dominated industry, Emboo strives for a 50/50 balance within their team. Their female head guide and ranger – affectionately known as the Queens of the Mara – are proud testament to this. They also host regular women’s empowerment networking meetings to offer support for the otherwise isolated women living and working in the area.
“We are acutely aware of our impact – not only on our guests, team, and ecosystem – but also on the wider community in the area,” shares Super. “We tend to attract guests with similar values, and together we create more than a safari – it’s an all-encompassing, inspiring, experience.”
Visit www.emboo.camp to learn more and reserve your unforgettable Emboo experience today.
A significant part of the Wellness Green Journey is lessening the environmental impact of our own brand packaging.
We’re using the packaging design update project currently underway across all categories as an opportunity to do just this. As South Africa’s leading natural health retailer, it is our responsibility to do our bit to help minimise waste, design products and packaging with sustainability in mind, and encourage our customers to reuse and recycle insofar as possible.
Our primary goal is to strike a balance between minimising food and packaging waste while upholding food safety, clear labelling, and product quality.
We have introduced recycling logos on our packaging, making this information clearer in the hopes of encouraging more environmental stewardship amongst our customers. We all need to play our part in increasing the amount of waste that is recycled, decreasing contamination in recycling streams, and investing into South Africa’s recycling infrastructure.
What’s important to remember is that logos mean nothing if the recyclable packaging is thrown away with general waste or contaminated with food. This is where we need you to play your part in separating and cleaning packaging for recycling.
We pledge to not mislead you into thinking that our products are environmentally sound or have a greater positive environmental impact than they actually do (this is called ‘greenwashing’, and it couldn’t be further from our philosophy and values). We would rather be transparent about our sustainability journey. Changes take time, and we don’t want to dump any packaging, so are phasing in the new developments instead.
We also offer bulk pantry staples to reduce the units of packaging in your basket; bulk eco home cleaning products in refillable recyclable tubs; plastic-free personal care products; and supplements in reusable glass.
Look out for these upcoming developments with sustainability in mind:
• Our bulk pantry staples will soon all be in recyclable bags.
• Our pantry staples and superfood powders in doy pouches are moving to bags in a box or recyclable pouches.
• Our nut and seed products are moving from labelled to printed pouches.
• Our plant-based milks have shrink sleeves instead of labels (for cleaner separation from the bottle).
We encourage our customers to shop with the environment in mind, and are here to help you make better decisions about what you leave behind – one basket at a time.
Before the Second World War, a tiny group of outlaw pilots pitched a novel proposal at a rural air base in central Alabama. What if we could make bombs so precise that conflicts could only be fought in the air, rendering obsolete the bloody battles fought on the ground between armies? In characteristically inquiring Gladwell style, this book chronicles what transpired once that dream was tested. The question –ultimately – is what happens when technology and best intentions collide in the heat of war. What is the real price of progress?
Moroka Modiba I Penguin Random House
An essential beginner’s guide to making money on the stock market, The Wise Investor sets out to prove that investing is far more accessible than most believe. Demystifying and simplifying the market, it covers things like what and when to buy; how to invest with confidence and practise the patience required to get the best returns; and knowing the difference between timing the market and time in the market. Invaluable for financial novices of any age who need a trustworthy and accessible guide, it’s the book you wished you’d read earlier, but which shows that it’s also never too late to start investing.
Using the author’s own story of how the pandemic plummeted her into a state of crisis, Pandemic Phoenix offers a way of finding light at the end of the tunnel of any distressing situation. It’s a deeply vulnerable and introspective tale of self-discovery that helps readers to navigate their own negative thought spirals, anxious feelings, and stress-induced physical symptoms. Uncover triggers in all areas of your life and combat overwhelming emotions with this gentle companion on the healing journey.
From the bestselling author of addiction trilogy Smacked, Hooked, and Crashed comes a tale charting the search for sanity in a world gone mad. Set on a dystopian planet in an age of fear, it covers issues like media control, the war against truth tellers, and the epidemic of loneliness. In characteristic no-holds-barred style, Ferguson journeys through the unknown to find her freedom and joy, all while trying to uncover a mysterious tragedy.
With a minimum of 171 500 species in South Africa alone, mushrooms are enigmatic, exquisite creatures that can range in size from a single microscopic spore to more than a metre wide. This handy pocket guide outlines a selection of the species most frequently seen by local fungi fans. Including full-colour photographs; distinguishing characteristics; and notes on edibility, it’s a must-have for foragers and nature lovers alike.
In the follow-up to his bestselling The Best Dick , Sharman delves into the difficulties associated with brand building and the need for businesses to dismantle and ‘vandalise’ their public-facing personae. Charting the future of public relations, it covers essentials like the impact of presentations, the importance of a manifesto, and the business of raising capital – all through comedic copy and with a truly unique spin.
To fix a machine, you must first identify the source of the problem. To work through your emotional distress, you need to determine and address its root. Author of the acclaimed Solve for Happy , Mo Gawdat offers practical ways to reprogramme your brain for maximum joy. From transforming your greed into generosity to moving from apathy to compassion, it outlines how overcoming your negative self-talk can be the greatest investment you ever make in your happiness.
Charming, charismatic, and delightful or manipulative, selfserving, and cunning? Psychopaths can be all of these things – and this is what makes them dangerous.
Bestselling author Thomas Erikson brings readers a guide to identifying and avoiding the psychopaths around them, and then combatting their efforts to control and manipulate them. The illuminating guide includes detailed case studies; some of the most popular techniques used by psychopaths and other manipulators; and helpful ideas for confronting controlling people and transforming toxic relationships.
An emotional read with a dual timeline set in the 1950s and 1970s, this dazzling debut is sure to break hearts with its tales of mystery, family secrets, and a relentless quest for answers across the ages. Met with critical acclaim, it is at once riveting and riotous, heartfelt and humorous. A unique pageturner for the new year…
Julie
Mo Gawdat I Pan Macmillan
At Wellness Warehouse, our sustainability ambitions are aligned to our purpose - to enable individual health journeys that have a positive impact on our society’s and employees’ collective wellness, as well as on that of our planet.
Our journey to meeting these ambitions is underpinned by a framework that addresses not only our entire value chain (including our employees), but also elements outside of it, to ensure wider positive impacts.
We focus on five core themes:
• Establishing an Ethical Value Web
We commit to working with and certifying our suppliers in sourcing ethical raw materials, striving for zero waste to landfill, and where possible, sourcing from local suppliers.
• Setting up a Distribution Hub
We intend to establish a Wellness Warehouse distribution hub with zero carbon logistics and a dedicated recycling centre.
• Providing Circular Retail
We commit to zero negative impact at our stores and will strive for zero waste and zero carbon.
• Promoting Responsible Consumption
We will drive our customer base towards making ethical and responsible purchasing decisions via our product offerings and rewards programme, as well as through our in-store and online communications.
• Nourishing Inclusive Communities
We will play our part in the continuous upliftment of the communities around which we operate and in the improvement of the natural environment in which they are based.
We acknowledge that our move towards circularity is a journey, and that actions will require bold steps and decisions. Our Wellness Warehouse Sustainability Committee will continuously monitor our progress against a set of Key Performance Indicators set in our sustainability framework. Importantly, we will strive to be transparent and authentic in all that we do.
