Wellness Magazine Spring 2024

The effects of stress on your BODY & MIND

- Why does it happen and how can you manage it

Stress and anxiety play a big role in our overall health, wellbeing and quality of life. If left unmanaged, either can lead to depleted energy, fatigue, mood and sleep disorders, and impact on emotional, behavioural and physical wellbeing.

With this in mind, SOLAL® supplements are designed to provide high quality ingredients which make healthy living easier. Our products help to promote and support optimum nutrition and immunity, culminating in a healthy body and mind.

MANAGE STRESS, MOOD AND SLEEP MORE HOLISTICALLY

DOPAMINE

Reward and motivation neurotransmitter

Improves cognitive performance when stressed. L-Tyrosine, an amino acid, is a building block for several important mood enhancing brain chemicals (neurotransmitters) such as serotonin, dopamine and noradrenaline. SOLAL® TYROSINE improves thyroid function, assists with stress management, boosts low energy levels, increases alertness, helps with appetite suppressant and increase sexual desire.

SUPPLEMENT:

SOLAL® TYROSINE – Adults: 1 tablet once or twice daily.

SEROTONIN

Mood-boosting and enhancing neurotransmitter

‘Adrenal fatigue’ occurs when the adrenal glands, situated above the kidneys, become overworked or damaged, usually from long-term exposure to stress. SOLAL® BURNOUT™ contains a combination of herbal ingredients that are effective for underactive or overstressed adrenal glands, extreme unexplained fatigue, chronic fatigue syndrome, non-responsive obesity, mild depression, stress arising from a specific situation or highly pressured job.

SUPPLEMENT: SOLAL® BURNOUT™

– Adults: 1 capsule twice daily with meals. Do not exceed 3 capsules in a 24-hour period.

GABA

Calming and relaxation neurotransmitter

Theanine is evidenced to reduce mental and physical stress, and produces feelings of relaxation by increasing serotonin, dopamine and gamma-aminobutyric acid (GABA).

SOLAL® THEANINE is a mild, non-sedating relaxant.

SUPPLEMENT:

SOLAL® THEANINE

– Adults (18 years and older): Take 1 capsule twice daily on an empty stomach.

ENDORPHINS

Pain-relief and comforting neurotransmitter

SOLAL® STRESS DAMAGE CONTROL™ has been scientifically formulated to help individuals deal with stress and the negative consequences of stress. Protects the heart and brain from damage caused by stress and fatigue. It contains a concentrated Rhodiola rosea extract, Ashwagandha and Thiamine for effectiveness. This helps to increase resistance to environmental stress, anxiety and improve brain functioning.

SUPPLEMENT:

SOLAL® STRESS DAMAGE CONTROL™ – Adults: 1 capsule after breakfast and lunch. Disclaimer: MC-22.051 V02. For full prescribing information, refer to the

NOTE EDITOR’S

As the balmy days of summer stretch ahead, we're all eager to soak up the sun, enjoy the company of loved ones, and celebrate life's pleasures.

In this edition, we explore new ways to elevate our well-being while indulging in the festive spirit.

We delve into the importance of awareness around alcohol consumption, and share some delicious nootropic mocktail recipes.

We also focus on eating and supplementing for sustained energy, balanced blood sugar, gut health, and hormone harmony , so that we can feel vibrant and balanced as we embrace the season's many activities.

It’s the perfect time to revisit our fitness goals, too – and in this edition, we focus on maintaining muscle, bone, and joint health .

For glowing summer beauty , we explore the importance of diet and supplements for a radiant complexion and healthy hair, with some surprising solutions you may not have heard about.

Finally, amidst the hustle and bustle of summer, we remember that it's crucial to prioritise stress management , relational wellbeing, and moments of stillness. Join us in tapping into the power of mindfulness, nurturing our relationships, and taking time to reflect on what truly matters as we near the end of another busy year.

Enjoy the summer edition!

Lara

6

From radiant natural beauty and nootropic drinks to daily supplement essentials, our editor shares her must-have products for the season.

8

We share some of your Wellness moments, and reward our latest favourite.

10

Stuart Sinclair shares what’s sprouting at Wellness this quarter.

12

Cover model Jéanne MacKenzie shares how she lives life well. 14

From new beauty supplements and natural pain solutions to the connection between gut and hormone health, we explore the latest and greatest in wellbeing.

48

We’ve got a great lineup of giveaways in this edition! Think women’s health supplements, natural pamper products, and more.

82 ON OUR BOOKSHELF

Learn how to fail, get your finances in order, stay strong, and more with our current favourite reads. our current favourite reads.

84 STORE DIRECTORY

Find your nearest Wellness Warehouse and enjoy living life well with us

Health

32 HELPING BUSY PEOPLE TO EAT BETTER

Meet the dynamic team behind Macro Mixes

34 THE SYMBIOTIC CONNECTION

Uncover the connection between hormone balance, gut health, and mental wellness

36 REVOLUTIONISING METABOLIC HEALTH

With the microbe of the moment

38 WE NEED TO TALK ABOUT ALCOHOL

A family GP shares her insights.

40 SEASONAL SNIFFLES & SNEEZES

A guide to tackling allergies

42 UNDERSTANDING PAIN

With our industry experts

44 PIMP YOUR BRAIN

With Alpha GPC & Choline

46 FOUNDATIONAL SUPPORT

Your bone and joint health guide

50 NATURAL SOLUTIONS FOR STRESS & CONCENTRATION

From Ayurveda and adaptogens to mushrooms and sound therapy

52 HEADING INTO YOUR 40S?

Ward off the silent muscle thief

56 SILLY SEASON SELF-CARE SPOILS

Pampering gifts and rituals for you, from you

58 EXPERT TIPS TO AVOID HAIR LOSS & BOOST GROWTH

A hair restoration expert shares his insider tips.

64 CLEAN & GREEN

Family

66 LOVE WELL

The power of connection for wellbeing

70 THE PAWSITIVE PATH TO LONGEVITY

How pets can help extend your life

72 TAPPING INTO STILLNESS

A quick and easy relaxation technique

74 NURTURING MENTAL HEALTH IN THE WORKPLACE

A corporate leader shows us how.

76 PRESCRIPTION: ICE CREAM

Learning what it means to become ‘unstressable’

EDITOR’S CHOICE

NATURALLY RADIANT

I recently started using the Wellness Radiance natural beauty collection, and I am beyond impressed. The Gentle Gel Cleanser leaves my skin feeling refreshed without stripping it of moisture, while the Coffee Orange Exfoliator delivers gentle exfoliation with a delightful scent. The Toning Mist adds a calming boost, and the Day and Night Creams have become my go-to for daily hydration and nourishment. The 2% Bakuchiol Nourishing Serum gives me a natural glow without irritation, while the Hydration and Resurfacing Glow Serums keep my complexion balanced and dewy. I also love the Radiance Moisture Boost with 3% Niacinamide Serum for days when I need a bit of extra hydration, and the Eye Contour Serum for visibly brighter eyes. The Clay Mask is great for deep purification, and the Body Wash, Body Butter, and Body Scrub create a luxurious at-home spa experience that leaves my skin soft, smooth, and beautifully scented.

HORMONE & GUT LOVE

The 100% natural, scientificallyformulated range of Kiko Vitals supplements has been a gamechanger for my overall well-being. The Hormone Balance has helped me feel more in control of my mood, skin, and energy levels, especially during my cycle. The Debloat + Gut Glow has made a noticeable difference in my digestion, reducing bloating and giving me that extra confidence boost – often on the go! I’ve also been taking the Prebiotic + Probiotic, which has gone a long way to improve my daily gut health and kept me feeling balanced from the inside out. Last but certainly not least, the Moon Balm is a soothing lifesaver during my period, providing comforting relief with its gentle and natural ingredients.

OPTIMAL VITALITY

The Natroceutics

Opti-Vita Complex has quickly become a staple in my daily supplement routine, and I've noticed a significant improvement in my overall energy levels and mental clarity since I started taking it. The one-a-day powerhouse provides a well-rounded mix of essential vitamins through an advanced liposomal delivery technology, as well as over 100 plant-protective polyphenols. A great companion for daily wellbeing, it’s particularly helpful in supporting psychological and nervous system function –something we all need these days.

SUSTAINED STRESS SUPPORT

I’ve been using the PhytoForce Ashwagandha for a few weeks now, and I’m impressed with the results. The supplement has noticeably helped me manage stress and feel more balanced throughout the day. My energy levels have also improved, and I feel a sense of calm that I haven’t experienced in some time. I appreciate that it’s made with only the best quality natural ingredients, and it’s been easy to add it to my daily wellness routine.

SPARKLING SCELETIUM

I’m really enjoying the sceletium-based functional beverages from Numuti The novel drinks offer a natural, calming effect that helps me manage stress without making me feel drowsy. I love that they're plant-based, with sceletium as the star ingredient, known for its mood-enhancing and anxiety-reducing properties. The flavours are refreshing, and I find myself reaching for them when I need a moment of relaxation or focus. I love the Thrive for mental clarity and a quick energy boost, and the Unwind is a wonderful alternative to alcohol when I’m ready to unwind after a long day at work.

FIND THE PRODUCTS IN STORE, OR SCAN THE QR CODE TO SHOP THEM ONLINE

A COMPANION IN TRANSITION

While I’m not yet perimenopausal myself, I gave a bottle of Good Health’s PeriMeno+ to a family member to try, and she has been raving about its effects in regulating her mood, sleep, focus, and even body temperature.

Recommended to help support hormonal balance during perimenopause and menopause, the targeted formulation includes powerful natural ingredients like hops, fenugreek, black cohosh, ashwagandha, sage, and other ancient herbs traditionally used for women’s wellbeing.

Share your Wellness moments and WIN

We hope you enjoy using your R500 shopping voucher to stock up on more of your favourite Wellness goodies!

@zinhle_mathabela @christyann.fit @youthologyco

Share your Wellness moments with us on social media and stand a chance to WIN a R500 voucher to spend at any Wellness Warehouse! Remember to tag us in your posts: @WellnessWarehouse on Facebook and Instagram, and @Wellnews on Twitter.

It’s finally time to embrace health – and life – in full bloom! Join us in slowing down to appreciate the little things, connecting to what truly matters, and supporting our bodies and minds throughout the last quarter of 2024.

MEND YOUR MIND

October is Mental Health Month, and the perfect time for us to focus on natural ways to relieve stress and support our concentration as we head into the final stretch of the work year.

SUPPORT YOUR FOUNDATIONS

In November, we focus on bone and joint health for strength, mobility, and recovery as we enjoy the active summer months.

TREAT YOURSELF TO WELLNESS

Of course, December is all about mindful indulgence, connecting to loved ones, and remembering to prioritise our wellbeing throughout the festive season.

CELEBRATE SPRING WELLNESS

A message

FROM OUR CEO

Spring is nature's reminder of the magic that can unfold from even the smallest of seeds. We are invited to embrace the season with a sense of renewed energy and purpose.

At Wellness Warehouse, we view spring as a time to birth the learnings from our winter journey by planting new seeds that rejuvenate our spirits, and realign our lives with the things that truly nourish us in this world - particularly after an eventful change into our new system environment - and ready ourselves to partner with our customers on their respective journeys.

Our campaign for the final quarter of 2024 is a celebration of life in full bloom. As the days grow longer and the world around us blossoms, we encourage you to celebrate all of life, savour the simple joys, and connect more deeply with yourself in relationship to the world around you.

This is the time to activate both body and mind, allowing your inner and outer worlds to flourish in harmony and flow. We are focusing on mental health, supporting your foundations by fortifying your bones and joints, and - finally - treating yourself to wellness during the festive season. Let’s embrace the vibrancy of health and the fullness of life.

Just as gardens thrive under careful tending, so too can our lives flourish when we take the time to activate all that has been nurtured during the winter season of rest and plant new seeds for the upcoming cycle. We're here to support you with carefully curated insights and solutions that will help you bloom through every season.

Thank you for being part of the Wellness Warehouse family. Together, let’s make this spring a time of growth, connection, and radiant well-being.

Yours in wellness,

Stuart Sinclair

Publisher: Wellness Warehouse

Editor: Lara Potgieter lara@wellnesswarehouse.com

Designer: Mirna Hutchinson design1@wellnesswarehouse.com

Advertising & Directory Enquiries: Sue Dall 084 707 4477 wellmag@wellnesswarehouse.com

Wellness Support Office

The Harrington, 3rd Floor 50 Harrington Street, District Six Cape Town

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.

Abigail Baker Copywriter, Social Media Manager & Wellness Enthusiast

Mo Gawdat Best-selling Author & Podcast Host

Kayla Oosthuizen Copywriter & Content Creator

Carmi Wilmans COO at Neogenesis Health

Dr Skye Scott Family GP & Co-founder of Health with Heart

Dr Melinda Whitfield Family GP & Co-founder of Health with Heart

Noxy Khowane Health & Sustainability Advocate & Coach

Kerri-lee Taylor Hormone Health Coach, FemTech Investor & Founder & CEO of Kiko Vitals

Ahmed El Hofy General Manager for South Africa for The Janssen Pharmaceutical Companies of Johnson & Johnson

Meena Mistry Founder & CEO of Shivdev

Dr Kashmal Kalan Alvi Armani Clinic Medical Director

Jéanne MacKenzie Wellness Influencer & Yogi Alastair Mcalpine Paediatrician & Author

Maria De Ascencao Head of Natroceutics Partners

Dr. Marissa Stadler Metagenics Marketing Manager

Sam Swaine Yoga Teacher, Longevity Coach & Founder of The Rebalance Lab

What does living life well mean to you?

For me, living life well is all about balance. I want to experience and see as much of this amazing world and city that I live in as possible. That’s why my weekends can look very different from one another - one weekend I might be sipping a glass of bubbles in a wood-fired hot tub or practising yoga at a retreat, the next hiking up a mountain, and the next dancing at a music festival. I believe that life is all about appreciating everything it has to offer, whether that's spending quality time with those who bring me joy (such as loved ones, dear friends, and even my cats), or dedicating time alone for selfcare or activities that foster self-growth - embracing both the serene and the thrilling experiences.

What small habits do you practise to live life well daily?

The habits I prioritise to live life well revolve around continuous selfimprovement and maintaining a healthy balance in all aspects of life. I make a point to engage in activities that stimulate my mind, such as listening to podcasts or reading, which keeps me continuously learning and growing. Physical activity is another cornerstone of my routine, whether it’s weight training, hiking, taking a yoga or Pilates class, or simply enjoying a long walk on the promenade (one of the times when I listen to podcasts). Movement is essential for both my body and mind.

Sleep is a non-negotiable for me - I ensure that I get at least eight hours of quality sleep each night to recharge and maintain my energy levels. To manage stress and anxiety naturally, I rely on adaptogens and magnesium supplements that support my well-being. I also indulge in magnesium / Epsom salt baths or a good sauna session to relax a couple of times a week.

Nurturing my gut health is also a priority. I take care to avoid caffeine (despite my love for coffee, I opt for a decaf flat white from my favourite coffee shops), as well as gluten and dairy, to protect my gut microbiome. I regularly incorporate pre- and probiotics or a good gut supplement into my routine. These habits, collectively, help me to feel my best and live life to the fullest.

Could you tell us more about your yoga journey?

I've been practising yoga on and off for years and have always loved it for its many benefits, such as improved flexibility, mental clarity, stress relief, and the sense of calm it brings with the meditation aspect. Yoga helps me to stay grounded and centred, whether I'm flowing through a challenging sequence or simply taking a few moments to

breathe deeply, reset, and be present in the now. It's a practice that I return to time and again for its ability to enhance both my physical and mental well-being.

How do you use food and nourishment to live life well?

Balance is key for me. As I mentioned earlier, I prioritise gut health by avoiding gluten, dairy, and caffeine. Additionally, I make sure that I’m getting enough protein through shakes or meals. Chicken is a go-to protein source for me, but I also try to incorporate plenty of plant-based proteins, vegetables, and fruits into my diet.

That said, I believe in enjoying life’s pleasures, too. I love eating out and indulging in the occasional pastry or chocolate, though I often opt for dark chocolate or gluten-free treats from a farmers’ market or health shop such as Wellness Warehouse. For me, it’s all about striking a balance between nourishing my body and allowing myself to enjoy the foods I love, ensuring that my approach to food supports both my health and my happiness.

How does travelling help you to live life well?

Travelling plays a significant role in helping me live life well by broadening my perspective and enriching my experiences. Exploring new places allows me to immerse myself in different cultures, meet new people, and see the world from various viewpoints. It fuels my sense of adventure and curiosity, giving me the opportunity to discover both the beauty of distant landscapes and the hidden gems overseas or within my own city.

Travelling also provides a break from routine, offering me the chance to recharge, reflect, and return with fresh energy and inspiration. Whether it's a peaceful retreat in the beauty of Ballito, a vibrant city escape to London, or an island adventure, each journey contributes to my personal growth and reminds me of the endless possibilities life has to offer. Ultimately, travelling helps me to appreciate the diversity and richness of the world, making my life more fulfilling and balanced.

As a travel content creator, even if it’s on the side for now, travel is also a key source of inspiration and creativity for me. It pushes me to constantly improve my content and become more skilled with my equipment, whether it's my drone, camera, or other tools. Each new destination provides a fresh canvas for me to capture and share unique experiences.

Travelling also enhances my work as a freelance marketer with clients in the hospitality sector. The firsthand experiences I gain while travelling allow me to create more authentic and engaging content for my clients, ensuring that I can deliver high-quality visuals and stories that resonate with their audiences.

What wisdom or advice would you like to share with our readers?

Accept that there are things beyond your control, and give yourself the gift of rest. Follow through on the promises you make to yourself. Explore all the stress and trauma release options available to you, from yoga, breathwork, and therapy to magnesium and adaptogens (I personally love Tension and Trauma Release Exercise Therapy, or TRE). If something in your life is causing you to burn out, take a step back to reassess its value. Prioritise your relationships, and practise gratitude. Last but certainly not least, keep well hydrated and always wear sunscreen!

For more information or to get in touch, follow @jeannesadventures on Instagram or @jeannes_adventures on TikTok.

WELLNESS TRENDS

THE CONNECTION BETWEEN HORMONE & GUT HEALTH

A growing body of research highlights the intricate connection between hormone balance and gut health. The gut microbiome, composed of trillions of bacteria, plays a critical role in regulating hormones such as oestrogen, cortisol, and insulin. An imbalance in the gut can lead to hormonal disruptions, affecting everything from mood to metabolism. To support both gut and hormone health, many are turning to probiotics, prebiotics, targeted herbal supplements; and fibre-rich foods like fruits, vegetables, and whole grains. Additionally, reducing inflammatory foods and managing stress are essential strategies for maintaining this delicate balance. By nurturing the gut, we can achieve more stable hormones, leading to improved overall health.

Learn more in our article on page 34

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MUSCLE MASS MINDFULNESS

There is increasing awareness of the importance of maintaining muscle mass to combat sarcopenia - the age-related loss of muscle tissue, particularly in women over 40. Weight lifting, combined with the use of creatine supplements, has emerged as a powerful strategy to preserve and even build muscle mass. Creatine, a natural compound found in the body, enhances the ability to perform high-intensity exercises, leading to greater muscle gains. When paired with a consistent weight-lifting routine, it helps prevent the frailty and weakness associated with ageing, supporting a longer, healthier life.

Learn more in our article on page 52

NATURAL PAIN RELIEF

With growing concerns about the side effects of pharmaceuticals, many are exploring natural pain relief alternatives. Options such as turmeric, which contains the anti-inflammatory compound curcumin, and CBD oil are becoming popular choices for managing chronic pain. Acupuncture, massage therapy, and mindfulness practices like meditation are also being integrated into pain management routines. These natural approaches offer a holistic way to manage pain without the risks associated with long-term use of conventional painkillers, making them a key component of modern wellness strategies.

Learn more in our article on page 42

THE MICROBE OF THE MOMENT

Akkermansia muciniphila, a gut bacterium that has gained attention for its potential health benefits, is at the forefront of current microbiome research. Known for its role in maintaining the gut lining and reducing inflammation, Akkermansia is linked to metabolic health and weight management. Studies suggest that higher levels of this bacterium are associated with improved insulin sensitivity and reduced risk of obesity. As a result, boosting Akkermansia through diet (e.g., consuming polyphenol-rich foods like berries and green tea) or targeted supplements is becoming a trend for those looking to enhance gut health and overall wellness.

Learn more in our article on page 36

EMBRACING

HAIR GROWTH WITH NATURE’S HELP

Hair loss is a common concern, and the search for natural solutions is driving innovation in the wellness industry. Nutrients like biotin, saw palmetto, and pumpkin seed oil are gaining popularity for their potential to support hair growth and prevent thinning. Scalp health is also being addressed, with treatments like rosemary oil and caffeine-infused products, which stimulate blood circulation and promote hair follicle health. These natural approaches offer a gentler, side-effect-free alternative to conventional hair loss treatments, making them an appealing option for those seeking to maintain a full, healthy head of hair.

Learn more in our article on page 58

LESSER-KNOWN SUPPLEMENTS FOR A GLOWING COMPLEXION

The quest for glowing skin has led to the rise of powerful natural antioxidants like glutathione, Pycnogenol, and Shilajit. Glutathione, often referred to as the ‘master antioxidant’, plays a crucial role in detoxifying the body and protecting cells from oxidative stress. Pycnogenol, derived from French maritime pine bark, is known for its ability to improve skin hydration and elasticity. Shilajit, a mineral-rich substance from the Himalayas, supports cellular regeneration and vitality. Together, these supplements offer a potent combination for achieving radiant, youthful skin from the inside out.

Learn more in our article on page 62

PET COMPANIONSHIP AS A HEALTH BOOSTER

Pets are more than just furry friends; they are also powerful allies in promoting longevity. Studies have shown that pet ownership can reduce stress, lower blood pressure, and increase physical activity - all factors that contribute to a longer, healthier life. The companionship of pets provides emotional support, reduces feelings of loneliness, and fosters a sense of purpose, which are all crucial for mental well-being. Whether it’s taking a dog for a walk or simply enjoying the calming presence of a cat, pets play a significant role in enhancing quality of life and extending longevity.

Learn more in our article on page 70

Wellness Functional Herbal Infusions

We’re excited to introduce our collection of Wellness Functional Teas to support your unique needs in a selection of tasty and refreshing sips with benefits…

TUMMY EASE HERBAL INFUSION

Struggling with a sore belly, bloating, gas, or digestive challenges? Our expertly formulated herbal infusion includes peppermint leaves to help ease discomfort, liquorice root to soothe indigestion and reduce inflammation, ginger to support digestion, and cardamom to further ease your pain. Sip and soothe!

DETOX HERBAL INFUSION

Feeling bloated, sluggish, or not quite yourself? Sip on this gently cleansing infusion with toxin-removing nettle, dandelion to help eliminate excess water, and milk thistle to support the removal of toxins from the body. Refresh and rejuvenate!

ANTIOXIDANT HERBAL INFUSION

Strengthen your defences to help slow cellular damage and protect against disease with immune-supporting rose hip and antioxidant-rich hibiscus and blueberry. Sip and protect!

IMMUNE DEFENCE HERBAL INFUSION

Support your system with our powerful infusion of immune-supporting moringa leaf, ginger, turmeric, and elderberry Sip and strengthen!

SLEEP SUPPORT HERBAL INFUSION

Ease your mind with lemon verbena, soothe anxiety with passionflower, reduce stress with lavender, and enjoy the mild sedative effects of chamomile in this natural sleep support solution. Sweet dreams!

CALMING HERBAL INFUSION

Treat yourself to a moment of calm with our soothing herbal infusion filled with tension-relieving lemon verbena, chamomile, valerian root, and ashwagandha. Refresh and relax!

GLOW FROM WITHIN HERBAL INFUSION

Get an inside-out glow with our natural elixir filled with rose hip to support collagen production, hibiscus to help retain skin firmness, and rose petals, liquorice root, and chamomile flowers to soothe skin discomfort and support a clear complexion. Sip slow and glow!

NURSING HERBAL INFUSION

A natural infusion with fenugreek to help stimulate breast milk and increase milk supply, star anise to support the secretion of breast milk, and blackthorn berries to promote lactation.

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SUMMER FRUIT CHIA PUDDING

Preparation time: 10 min

Set time: 60 min

Serves 2

INGREDIENTS

Pudding

4 - 6 TBSP Wellness Raw Chia Seeds (depending on your preferred consistency)

400 ml Wellness Organic Coconut Milk

1/4 cup desiccated coconut

3 TBSP honey

1 tsp vanilla extract

Topping Suggestions

Strawberry slices

Kiwi slices

Peach slices

Figs, halved

Blueberries

Nuts, chopped

METHOD

1. In a bowl, place the chia seeds, coconut milk, desiccated coconut, honey and vanilla extract.

2. Whisk together until well combined.

3. Place in a fridge for at least 60 minutes to set.

4. Once the chia pudding has set, get creative with some toppings and enjoy!

Did you know? Kiwis are fuzzy little treasure troves of fibre, antioxidants, minerals, vitamins and nutrients such as vitamin C, vitamin A, calcium, iron and potassium. Potential benefits of kiwi consumption include promoting healthy skin, boosting immunity, aiding good digestion, supporting weight loss and combatting free radical damage.

KALE & BLUEBERRY SALAD

Preparation time: 15 min

Serves 4 - 6

INGREDIENTS

Salad

150 g kale, chopped

3 TBSP extra virgin olive oil

1/2 TBSP Wellness Warehouse Organic Himalayan Salt

40 g rocket

50 g sugar snap peas

1 avocado, cubed

120 g blueberries

150 g feta cheese, cubed

2 TBSP Wellness Organic Pumpkin Seeds for serving

Dressing

1/4 cup extra virgin olive oil

2 TBSP Wellness Organic Apple Cider Vinegar

2 TBSP lemon juice

1 TBSP Dijon mustard

2 TBSP maple syrup

Wellness Organic Black Pepper to taste

Wellness Organic Himalayan Salt to taste

METHOD

1. Place the kale leaves in a salad bowl.

2. Add the olive oil and salt, and massage the kale leaves with your hands until they have softened.

3. Top the softened kale with the rocket, sugar snap peas, avocado, blueberries, and feta cheese.

4. For the dressing, whisk together all the ingredients in a small bowl until well combined.

5. Pour the dressing over the salad, and top with the sunflower seeds.

6. Toss together, and enjoy!

Did you know? Kale is hailed as one of nature’s best superfoods, and with good reason. Just one cup of raw kale provides the recommended daily amount of vitamins A, C and K, along with other vital nutrients such as manganese, calcium, copper, potassium and magnesium. For easy kale crisps, coat the leaves thoroughly in olive oil, sprinkle with salt (or any other seasoning you’d like) and roast in a 180ºC oven for 12 – 15 minutes.

Keep your gut healthy

Our formulas are created with your health, body and wellness in mind. They offer a proactive approach to gut health, relieving common digestive discomfort and promotes overall well-being.

The Power of Blackseed:

Immune Support:

Enhances immune defence, with a significant portion of the immune system residing in the gut.

Pain Management:

Gastrone for Gut Health:

Due to black seed's anti-inflammatory properties, it can be beneficial in managing pain.

Relief from Digestive Discomfort:

Alleviates symptoms such as heartburn, indigestion, and bloating.

Herbal Ingredients:

This potent blend includes Shankh bhasma, Piper nigum, and Zingiber officinale, which are renowned for their digestive health benefits.

Gastrone and Tibb Blackseed is an excellent combo, and using them together can boost effectiveness.

Gastrone and Tibb Blackseed can help transform your overall body health.

Your journey to digestive harmony begins here.

Boost Your Spirits Naturally Mood-Elevating Nootropic Mocktails

If you’re anything like us, you’re continually on the hunt for new natural mood boosters to incorporate into your life in an easy and – dare we say, fun - way.

Enter nootropic mocktails, a delightful fusion of nootropic ingredients - substances that enhance cognitive function - and refreshing, alcohol-free beverages.

These mood-elevating concoctions are becoming the go-to for those seeking to lift their spirits without the hangover.

Let’s explore how they can help to enhance your mental clarity, reduce stress, and elevate your mood…

The Science Behind Nootropics

Nootropics, often referred to as ‘smart drugs’ or cognitive enhancers, are compounds that can improve cognitive functions such as memory, creativity, and motivation in healthy individuals. They include natural substances like herbs, amino acids, and vitamins that support brain health and boost mood.

Key Nootropic Ingredients for Mood Enhancement

L-Theanine: Found naturally in green tea, l-theanine promotes relaxation without causing drowsiness. It increases levels of GABA, serotonin, and dopamine, which are neurotransmitters that help regulate emotions and mood.

Rhodiola Rosea: This adaptogenic herb helps the body resist stress and reduces fatigue, promoting a sense of well-being. It’s known to enhance cognitive function and improve mood by balancing cortisol levels.

Ashwagandha: Another powerful adaptogen, ashwagandha reduces anxiety and stress, improves mood, and boosts overall brain function. It is often used to combat the

Crafting the Perfect Nootropic Mocktail

Creating a mood-elevating nootropic mocktail involves combining these powerful ingredients with flavourful, nutrient-rich bases. Here are some of our favourite recipes to get you started…

BLISSFUL BERRY ELIXIR

INGREDIENTS

• 1 C mixed berries (blueberries, raspberries, strawberries)

• 1 C coconut water

• 1 tsp rhodiola rosea powder

• 1 tsp lion’s mane mushroom powder

• 1 TBSP honey or agave syrup

• Ice cubes

METHOD

1. Blend the mixed berries and coconut water until smooth.

2. Add the rhodiola rosea powder, lion’s mane mushroom powder, and honey.

3. Blend again until all the ingredients are well combined.

4. Serve over ice and enjoy a burst of berry goodness that lifts your mood and sharpens your mind.

TRANQUIL TROPIC COOLER

INGREDIENTS

• 1 C pineapple juice

• 1 C mango juice

• 1 tsp ashwagandha powder

• 1 tsp l-theanine powder

• 1 TBSP lime juice

• Mint leaves for garnish

• Ice cubes

INSTRUCTIONS

1. In a shaker, combine the pineapple juice, mango juice, ashwagandha powder, l-theanine powder, and lime juice.

2. Shake well until all the ingredients are mixed thoroughly.

3. Pour into a glass over ice.

4. Garnish with mint leaves and enjoy the tropical flavours while feeling calm and centred.

ZEN GREEN REFRESHER

INGREDIENTS

• 1 C matcha green tea (chilled)

• 1 tsp bacopa monnieri powder

• 1 tsp ginkgo biloba extract

• 1 TBSP honey or maple syrup

• Lemon slices for garnish

• Ice cubes

INSTRUCTIONS

1. Prepare the matcha green tea and chill it in the refrigerator. 2. In a shaker, mix the chilled matcha tea, bacopa monnieri powder, ginkgo biloba extract, and honey.

3. Shake well and pour into a glass over ice.

4. Garnish with lemon slices and enjoy a zen-like state with every sip.

The Benefits of Nootropic Mocktails

Nootropic mocktails not only taste great, but also offer numerous benefits:

• Enhanced Mood: Ingredients like ashwagandha and l-theanine help reduce stress and anxiety, promoting a sense of well-being.

• Improved Cognitive Function: Compounds like ginkgo biloba and bacopa monnieri support memory, focus, and mental clarity.

• Natural Energy Boost: Unlike caffeine or sugar, these ingredients provide sustained energy without the crash.

Nootropic mocktails are a fun and delicious way to incorporate brain-boosting and mood-enhancing ingredients into your daily routine. By blending these natural nootropics with refreshing, flavorful bases, you can enjoy a tasty beverage that not only lifts your spirits but also supports your overall cognitive health. So, next time you’re looking to boost your mood, skip the sugary drinks and try a nootropic mocktail instead.

Cheers to a happier, healthier you!

MATÉ MOCKTAIL

If you're looking for a refreshing and invigorating alternative to alcoholic beverages, this yerba maté mocktail is the perfect choice.

Packed with natural caffeine, yerba maté is known for providing a clean, sustained energy boost that helps keep you focused and alert, without the jitters or crashes often associated with other stimulants. Beyond its energising properties, yerba maté is rich in antioxidants and nutrients

Treat Yourself to Wellness Guilt-free Snacks, Sweet Treats & Festive Indulgences

By Abigail Baker

The festive season often inspires a mindset shift in us. For most of the year, we prioritise routine, making sustainable progress, and saving for a rainy day, anticipated holiday, or lifestyle upgrade.

However, this jolly time almost calls for spontaneity, indulgence, and the fulfilment of an unending social appetite. While once-in-a-lifetime memories are often cemented during this special time with the ones we love, not being mindful of our wellness can spoil the fun.

Before the festivities are in full swing and you’ve left your email autoresponder happily on until the new year, try to realign your festive mentality with moderation in mind. Consider, firstly, that you can enjoy some holiday treats, but that you can follow them with a nutrient-dense snack so that you are still meeting your nutritional needs.

This moderation mindset can also manifest in coupling undeniable treats with delicious whole foods. For example, chocolate with strawberries, cheesecake with yoghurt, or buttery crackers with lean meats.

The festive period is also a wonderful time to dust off your oven gloves, find recipes for healthier takes on traditional sweets, and get to experimenting by adding a sprinkle of your favourite superfoods, swapping out sugars for natural sweeteners, and adding healthier alternatives to your creations.

You can also start new festive traditions by adding a couple of these delectable treats to your shopping list, your family’s Christmas stockings, and your emergency snack fund, as they will definitely put your wellness first…

SWEETNESS, SPICE & EVERYTHING NICE

Crazy for Cocoa

Organic, dairy-free, cane sugar-free and delicious, Honest chocolates offer any chocoholic guaranteed guilt-free blissfulness. They’re also vegan, handmade in South Africa, and come in a variety of flavours to cater to different tastes. The 54% Dark Chocolate Mylk Salted Almonds and the Dark Chocolate Mylk Toasted Coconut are sublime!

Honey, Honey, How You Thrill Me

Vegetarian, Halaal, and free from refined sugar, dairy, gluten, preservatives, colourants, and flavourings - Uju gummies are the perfect treat for the entire family. They’re brimming with goodness, stemming from the locally sourced honey which acts as the primary ingredient in these sweets. They come in different flavours, including Almond and Rose Geranium, and have a unique texture which sits between Turkish Delights and traditional gummy sweets.

Change Your Crisps

Commercial potato chips have a grip on many of us - light, crunchy and salty… the whole family-sized packet often disappears before we know it! Luckily, the Wellness brand offers savoury savants a superfood crisp alternative with our kale chips. Nutrient-packed, these ‘chips’ will fill you up and help you sate your cravings with their delicious tangy, zesty, and spicy flavours.

Balls of Bliss

Feel amped and ready for anything after each bite when you try Nibble Me ’s energy balls, free from flour, dairy, processed sugar, gluten, preservatives, and artificial flavour enhancers (or artificial sweeteners). Wholesome and filled with hand-made goodness, these spheres satiate sweet cravings with the variety of flavour options - including Insanely Fudgey Chocolate and Cashew Chia Energy.

Teatime Treats

Give your weekend cuppa a tune-up by ditching the over-processed biscuits and trying chickpea cookies filled with nourishment. Happy Earth People ’s cookies are vegan, gluten-free, refined sugar-free, high fibre, and delicious. Dunkable, snackable and guilt-free, these cookies are sure to inspire joyful outbursts. Hooray!

Eat for Energy

The real key to sustained energy lies in what’s in your cup and on your plate. While it’s tempting to reach for another cup of coffee or a sugary snack for a quick boost, these solutions often lead to energy crashes.

Join us in making mindful choices to fuel our bodies more effectively, enhancing our vitality and overall well-being…

The Foundation: Balanced Macronutrients

Our bodies rely on three primary macronutrients for energy: carbohydrates, proteins, and fats. Each plays a unique role in sustaining energy levels:

1. Carbohydrates: Often labelled as the body's primary energy source, carbohydrates break down into glucose, which fuels our cells. Opt for complex carbohydrates like whole grains, fruits, and vegetables. These are digested slowly, providing a steady release of energy.

Avoid refined carbs and sugars, which can cause rapid spikes and crashes in blood sugar levels.

2. Proteins: Essential for repairing tissues and building muscle, proteins also help to keep you feeling full for longer. Including lean meats, fish, beans, and legumes in your diet can stabilise blood sugar levels and prevent energy dips.

3. Fats: Healthy fats, such as those found in avocados, nuts, seeds, and olive oil, are vital for brain health and long-lasting energy. They help absorb vitamins and provide a sustained energy source.

Power Up on Superfoods

Certain foods are particularly renowned for their energy-boosting properties. Incorporate these superfoods into your diet to enhance your vitality:

1. Bananas: Rich in potassium, vitamins, and fibre, bananas provide a quick energy boost and are perfect for an on-the-go snack.

2. Oats: A bowl of oatmeal is packed with complex carbs and soluble fibre, which slow digestion and provide lasting energy.

3. Nuts and Seeds: Almonds, chia seeds, and flaxseeds are excellent sources of protein, healthy fats, and fibre. They stabilise blood sugar and sustain energy levels throughout the day.

4. Leafy Greens: Spinach, kale, and other leafy greens are high in iron, a crucial mineral for energy

production. Iron deficiency can lead to fatigue, so load up on these greens to keep your energy levels high. 5. Berries: Blueberries, strawberries, and other berries are rich in antioxidants and vitamins that combat oxidative stress and keep your energy up.

Hydration: The Unsung Hero

Dehydration is a common but often overlooked cause of fatigue. Water is essential for nearly every bodily function, including energy production. Aim to drink at least eight glasses of water a day. You can also stay hydrated with water-rich foods like cucumbers, oranges, and watermelons. Herbal teas and coconut water are excellent alternatives to plain water and can add a bit of variety to your hydration routine.

Timing is Everything: Meal Frequency and Portion Control

Eating small, balanced meals throughout the day can help to maintain steady energy levels. Large, heavy meals can make you feel sluggish as your body directs energy towards digestion. Instead, aim for five to six smaller meals or snacks spaced evenly throughout the day. This approach helps to keep your blood sugar levels stable and prevents energy crashes.

Lifestyle Factors

Beyond diet, other lifestyle factors significantly impact your energy levels. Regular physical activity, sufficient sleep, and stress management are crucial components of an energy-optimised lifestyle.

Exercise boosts endorphins and improves circulation, delivering more oxygen and nutrients to your cells. Aim for at least 30 minutes of moderate exercise most days of the week.

Adequate sleep is equally important, with most adults needing seven to nine hours per night. Poor sleep can lead to fatigue and reduce your body's ability to process and store carbohydrates, directly impacting energy levels.

Managing stress through mindfulness practices, such as meditation or yoga, can prevent energydraining anxiety and improve overall well-being.

Eating for energy isn't about radical changes or strict diets. It's about making smart, sustainable choices that align with your body's needs.

By prioritising balanced meals, incorporating energyboosting superfoods, staying hydrated, and paying attention to meal timing, you can transform your diet into a powerful tool for maintaining high energy levels.

Boost Your Brain Power with Cognitive Support -

It’s a No-Brainer This Exam Season!

Boost your brainpower this exam season with our premium cognitive support supplements, perfect for ages 12 and up! Designed to enhance memory, sharpen focus, and improve concentration, our supplements also help manage stress and anxiety, supporting you to stay calm and collected under pressure. By supporting overall cognitive health and mental wellbeing, our supplements provide the comprehensive aid you need to help you excel. Don’t just study harder - study smarter, and give your mind the support it deserves to achieve your best results.

Coupled with a healthy lifestyle, these nutritional strategies will help you feel more vibrant, focused, and ready to conquer whatever the day brings.

Sip on Solutions Beneficial Ingredients for Your Cuppa

In recent years, there has been a growing interest in teas that offer more than just a comforting drink. Functional teas, which combine traditional herbs and superfoods, provide a unique way to enjoy a warm beverage while also benefiting from their therapeutic properties.

Honeybush: Naturally Sweet & Soothing

Honeybush tea, native to South Africa, is known for its sweet, honey-like flavour and golden colour. It is caffeinefree, making it a perfect choice for those looking for a soothing tea to enjoy at any time of day.

Honeybush is packed with antioxidants, particularly polyphenols, which help protect the body from oxidative stress and reduce inflammation. The anti-inflammatory properties of honeybush make it an excellent choice for managing conditions such as arthritis and heart disease. Additionally, its antioxidants support skin health by reducing the effects of ageing and promoting a radiant complexion.

One of the standout benefits of honeybush tea is its potential to support hormonal health. Some studies suggest that honeybush may help alleviate menopausal symptoms, such as hot flashes, due to its phytoestrogen content. What’s more, honeybush tea is believed to have anti-diabetic effects by regulating blood sugar levels, making it a versatile and healthpromoting beverage.

Medicinal Mushrooms: Reishi, Lion's Mane & Cordyceps

Medicinal mushrooms have been used in traditional medicine for centuries, particularly in Asian cultures. Today, they are gaining popularity in the West for their potential to enhance health and well-being. Three mushrooms stand out for their remarkable benefits: reishi, lion's mane, and cordyceps.

enhance overall well-being. It may also support hormonal balance, particularly in women, by reducing symptoms of PMS and regulating menstrual cycles. Ashwagandha is a versatile herb that can be enjoyed in tea form, providing a natural way to unwind after a long day and promote a sense of calm.

Sceletium: The Mood-Enhancing Plant

Sceletium, also known as kanna, is a succulent plant native to South Africa that has been used for centuries by indigenous peoples for its mood-enhancing properties.

It’s a natural serotonin reuptake inhibitor (SRI), meaning it helps increase serotonin levels in the brain, which can improve mood and reduce feelings of anxiety and depression.

One of the unique aspects of sceletium is its ability to promote mental clarity and focus while simultaneously providing a sense of calm. This makes it an excellent ingredient for teas designed to enhance mental performance without the jittery effects of caffeine.

Sceletium may also support emotional well-being by helping to alleviate stress and anxiety, making it a valuable addition to any functional tea blend.

Available in 4 unique African botanical blends. 0g Sugar.

Adaptogens present with each sip: Sceletium, Ashwagandha, Reishi, Cordyceps, Lion’s Mane. *

Helping Busy People to Eat Better

Located in Cape Town, Macro Mixes is a small team with big dreams. Their passion is to help you overcome obstacles to health and happiness, fuelled by plenty of their delicious Macro Mixes snacks.

Owners Sheree Munro and Ryan Sexton are dedicated to making a positive impact on people's lives, spreading happiness, giving back to the community, and staying true to their founding values.

Food is a vital part of life - it brings people together, fuels our bodies, and should be thoroughly enjoyed. The Macro Mixes team is grateful to play a small part in your life in this way.

As industry leaders in health food, the Macro Mixes mission is – at its core - to help busy people eat better through high-protein, sugar-free, and calorie-controlled baking premixes and porridges for those who value easy, delicious, and nutritious eating.

The Macro Mixes journey begins with a deep understanding of health and nutrition and a commitment to making a positive impact. Each new product starts as a concept, inspired by the desire to bring something truly beneficial and delicious to their customers. Their creative process involves rigorous research, experimenting with different ingredients, and countless taste tests to ensure that they achieve the perfect balance of health and flavour. Every step of the process, from brainstorming to final packaging, is infused with their enthusiasm and expertise.

What’s more, they are as committed to the environment as they are to their products. Sustainability and convenience are at the core of everything that they do, both in terms of diet and the environment. That's why everything they produce is locally made and 100% home-compostable, while their packaging is biodegradable and partially recyclable.

Macro Mixes products, including the Nana Protein Loaf, Vanilla Protein Pancake Premix, Vegan Protein Brownie, Birthday Cake Premix, Variety Pack, Vanilla Protein Porridge, Chocolate Protein Porridge, Mylktart Porridge, Vanilla Protein Oats, and Chocolate Protein Oats, are available at your local Wellness Warehouse store or online.

The Symbiotic Connection Hormone Balance, Gut Health & Mental Wellbeing

By Kerri-Lee Taylor

In the intricate web of our body’s systems, the relationship between hormone balance, gut health, and mental wellbeing is both profound and vital. Often, we treat these elements as separate entities, but they are deeply interconnected, each influencing the others in subtle yet significant ways. Understanding and nurturing this relationship can lead to a healthier, more balanced life, particularly for women who face unique hormonal challenges.

The Gut-Hormone-Mind Connection

The gut, often referred to as our “second brain,” plays a crucial role in hormone production and regulation. It is home to trillions of microbes that not only help digest food, but also influence hormone levels, particularly those related to stress and mood. For example, the gut produces a significant amount of serotonin, a neurotransmitter that regulates mood, sleep, and appetite.

Hormones, in turn, impact gut function. Oestrogen, progesterone, and cortisol can affect gut motility, permeability, and the balance of good and bad bacteria. This interplay is critical because an imbalance in hormones can lead to digestive issues, which in turn can exacerbate mental health problems such as anxiety and depression. This cyclical relationship means that to achieve optimal mental wellbeing, we must pay attention to both hormone balance and gut health.

FIND THE RECOMMENDED PRODUCTS IN STORE, OR SCAN THE QR CODE TO SHOP THEM ONLINE

Natural Ways to Improve Hormone Balance, Gut Health & Mental Wellbeing

Diet

The foundation of good health is a balanced diet rich in whole, unprocessed foods. For gut health, focus on fibre-rich foods like fruits, vegetables, and whole grains, which feed beneficial bacteria in the gut. Fermented foods such as yoghurt, kefir, sauerkraut, and kimchi are excellent sources of probiotics that help maintain a healthy gut microbiome. For hormone balance, include healthy fats like avocados, nuts, seeds, and fatty fish, which are essential for the production of hormones. Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts support the detoxification of excess estrogen, helping to prevent hormonal imbalances.

Balancing blood sugar levels is also crucial. Consuming protein and healthy fats with each meal helps to stabilise blood sugar, which in turn reduces stress on the adrenal glands and prevents spikes in cortisol, the stress hormone.

Stress Management

Chronic stress is a major disruptor of both hormone balance and gut health. It triggers the release of cortisol, which in high amounts can lead to inflammation, gut dysbiosis (an imbalance of gut

bacteria), and hormonal imbalances. Managing stress is therefore key to maintaining overall wellbeing.

Mindfulness practices such as meditation, deep breathing exercises, and yoga can help reduce stress and promote relaxation. Regular sleep is also essential, as it allows the body to repair and regenerate, balancing hormones and promoting gut health.

Exercise

Regular physical activity is beneficial for both hormone balance and gut health. Exercise helps to regulate insulin, a hormone that controls blood sugar levels, and can reduce levels of cortisol. It also promotes healthy digestion by increasing gut motility and supporting the balance of gut bacteria.

Moderate, consistent exercise like walking, swimming, or yoga is ideal. High-intensity workouts should be balanced with restorative practices to avoid overproducing cortisol, which can have a negative impact on both gut health and hormone levels.

Supplements

In addition to lifestyle changes, certain supplements can provide targeted support for hormone balance, gut health, and mental wellbeing:

• Prebiotics and Probiotics: Prebiotics are non-digestible fibres that feed beneficial gut bacteria, while probiotics are live bacteria that help populate the gut with healthy microbes. Together, they support a balanced gut microbiome, which is crucial for both hormone regulation and mental health. Kiko Vitals brings you a convenient Prebiotic + Probiotic combination for daily support on all fronts.

• Digestive Enzymes: These supplements help to break down food more efficiently, improving nutrient absorption and reducing the burden on the digestive system. This can help maintain a healthy gut environment, which in turn supports hormone balance. Try the Kiko Vitals Debloat + Gut Glow with fast-acting, all-natural enzymes to support your digestion.

• Hormone-Balancing Herbs:

- Ashwagandha: An adaptogen that helps regulate cortisol levels, reducing the impact of stress on the body.

o Red Raspberry Leaf: Known for its ability to support reproductive health and balance female hormones, particularly during menstruation and pregnancy.

- Chaste Berry: Often used to alleviate symptoms of PMS and menopause, chaste berry helps balance progesterone levels.

- Magnesium: This mineral is essential for hundreds of biochemical reactions in the body, including hormone production and regulation. It also has a calming effect on the nervous system, promoting relaxation and better sleep.

Want to get all these balancing herbs plus more in a convenient daily supplement? The Kiko Vitals Hormone Balance brings you just that.

Balancing hormones, supporting gut health, and enhancing mental wellbeing are all interdependent goals that can be achieved through a holistic approach. By making mindful choices in diet, managing stress, engaging in regular exercise, and incorporating targeted supplements, you can create a foundation for lasting health and vitality. Remember, the key lies in understanding that these aspects of your health are not isolated but deeply connected, and nurturing one will inevitably benefit the others.

ABOUT THE AUTHOR

Kerri-lee Taylor is the Founder and CEO of Kiko Vitals, leading providers of a 100% natural feminine supplement range that’s backed by science and offers real results. As a certified Hormone Health Coach from the Institute for Integrative Nutrition, she brings a deep understanding of the intricate relationship between lifestyle, nutrition, and hormonal balance to her products and brand. For more information or to get in touch, follow @kikovitals on Instagram or visit www.kikovitals.com.

Revolutionising Metabolic Health

By Dr Marissa Stadler

In the ever-evolving world of health and wellness, Akkermansia muciniphila has emerged as a groundbreaking discovery. This innovative approach offers advanced support for weight management and glucose regulation through enhanced gut health, promising to revolutionise our understanding of metabolic health.

Akker What?

Akkermansia muciniphila is a bacterium to which many are attributing health superpowers. This dominant and beneficial microorganism resides in the mucous layer of your intestines.

The Connection with Metabolic Health Research has shown a strong link between low levels of Akkermansia muciniphila and various health issues, including obesity, high blood sugar, metabolic syndrome, and high blood pressure.

Interestingly, individuals with leaner physiques tend to have higher levels of this beneficial bacterium, suggesting its crucial role in maintaining a healthier metabolic profile. Essentially, it helps to maintain a robust intestinal barrier, contributing to the repair of your intestinal wall and protecting your metabolic health.

Reasons Levels in the Body Deplete

One primary cause is a poor diet lacking in diversity, which can reduce the overall diversity of the gut microbiome. Antibiotic use is another significant factor, as antibiotics can indiscriminately kill both harmful and beneficial bacteria, including Akkermansia. Chronic inflammation and immune imbalances can also negatively impact Akkermansia levels. Additionally, ageing and certain lifestyle factors, such as high stress levels and a lack of physical activity, can contribute to the depletion of this beneficial bacterium.

What the Research Suggests

Studies have demonstrated that Akkermansia muciniphila can strengthen the gut lining, which is essential for preventing inflammation and maintaining overall gut health. Additionally, research indicates that increasing the levels of Akkermansia muciniphila can lead to improved insulin sensitivity and better glucose control. This makes it a promising candidate for supporting individuals with conditions like type 2 diabetes and metabolic syndrome.

Who Can Benefit?

Those struggling with obesity and related metabolic disorders can benefit particularly from the weight management and glucose regulation properties of this bacterium. Moreover, people aiming to maintain a lean physique and optimise their metabolic health may find that supplementing with it helps them to achieve their goals more effectively.

Individuals with a history of high blood sugar, metabolic syndrome, or high blood pressure may also experience significant improvements by incorporating it into their health regimen. As research continues to evolve, the potential applications of this bacterium expand, offering hope and tangible benefits to many.

Key Considerations

It’s important to keep in mindwhen incorporating Akkermansia muciniphila into your health regimen – that the form in which it is consumed (live or pasteurised) is vital. While both offer benefits, recent research suggests that pasteurised Akkermansia muciniphila may provide superior advantages.

Pasteurised Akkermansia muciniphila undergoes a gentle heating process that inactivates the bacteria while preserving its beneficial components, such as proteins and other bioactive molecules. This form of Akkermansia has been shown to maintain its

ability to strengthen the gut barrier, reduce inflammation, and support metabolic health, without the viability issues associated with live bacteria. Moreover, pasteurisation enhances the stability and shelf-life of the product, ensuring consistent efficacy.

Plenty of Benefits

The advantages of Akkermansia muciniphila extend beyond just gut health. This beneficial bacterium is instrumental in supporting weight management by helping to regulate fat storage and appetite. It plays a crucial role in healthy glucose control, improving insulin sensitivity and aiding in blood sugar regulation, making it a valuable ally for those dealing with conditions like diabetes.

Additionally, Akkermansia muciniphila can help to maintain healthy blood pressure levels by reducing inflammation and promoting better arterial function. It also supports healthy cholesterol levels, contributing to improved heart health. For those with metabolic syndrome, it offers comprehensive benefits by addressing multiple components of this condition, including obesity, high blood sugar, and abnormal cholesterol or triglyceride levels.

ABOUT THE AUTHOR

Dr. Marissa Stadler has been a prominent figure in the vitamin and supplement market, as well as in the aesthetic field, for over 15 years. With a deep passion for educating the industry on essential nutrients for health and beauty, she combines her expertise with a love for research and writing. Her extensive experience and academic background, including a PhD, drive her commitment to advancing knowledge in these fields.

The missing link to better health comes from within...

HEALTHY WEIGHT* with glucose control**

*EGCG Green tea: helps with weight control

**Chromium: contributes to the maintenance of normal blood glucose levels

Maintains Glucose Control

Supports a Healthier Gut

Promotes Weight Management

Akkermansia muciniphila could be the key to improving your health. This beneficial bacterium thrives in the mucus layer of your intestines, working diligently to support gut health and maintain balance. Research shows that higher levels of Akkermansia muciniphila are often found in healthy, lean individuals. Improving your Akkermansia levels could lead to better health.

We Need to Talk About Alcohol

By Dr Skye Scott

It’s curious to me, that of all the substances we have imbibed through our history as humans, the one that we have branded, celebrated, and made available to all, is alcohol. Its use and misuse is at the root of so much insomnia, depression, anxiety, fatty liver, abuse, self-harm, harm to others, and disease. And yet - in a very clever PR campaign - we have glamourised this drinking ritual in the same way that Peter Stuyvesant made cigarettes and yachts sexy and demure.

Did you know that the effects of alcohol are due to a toxin - a metabolic byproduct that impairs brain function temporarily and hijacks your liver’s detoxification system?

If you Google a list of the substances that cause most harm to self or

others, the leading substance is by far alcohol. And yes, you could argue that this is because it’s the most consumed drug in the world, but the truth is that you never hear of anyone high on psilocybin or MDMA beating their wife. And the harder drugs that amplify the nervous system often require alcohol to tame their effects - it’s these that have sinister and maniacal behaviours attached to them.

In 1918, a temporary prohibition was placed on alcohol to protect grain for the war effort and reduce the obvious consequences that excess drinking can have on a society. Not long after, in 1933 this was lifted and what was born during this brief time of restriction was a gangster underworld that fed the belly of the thirsty masses. Perhaps the roots of excess were sewn in that time. We all know that humans love to have what they are told they shouldn’t want. As far back as 1784, Benjamin Rush called excessive alcohol consumption a disease that harmed the psyche and the body equally

In the 1920s, doctors and pharmacists were able to prescribe and dispense scripts for alcohol for medicinal purposes. This is resonant of the opiate crisis we are facing today. Paula Mejia wrote in his paper, “The Lucrative Business of Prescribing Booze During Prohibition”, about prescribers who wrote in excess of 500 whisky prescriptions a day! This practice catapulted Walgreens, a popular American pharmacy chain, from 20 to 525 stores in that time.

What is now a $1.3 trillion per annum global business is responsible for being the leading cause of death in people aged 15 to 45. Alcohol also results in 3,3 million deaths per annum worldwide. It might seem obvious to change the way we imbibe and sell such a substance, but economics are at the heart of a capitalist system. When will we see public health education about over-consumption?

One of the advents of modern Western life is the separation of people. It’s unusual these days for four generations to squabble and commune under one roof in the higherLSM demographic. A desirable pursuit today is your own shiny perimeter - a white picket fence. I wonder if the intimacy lost here has anything to do with the need people have these days for social lubricants like alcohol. I

wholeheartedly believe that a lack of purpose and meaningful connection drives such pandemics. Social rituals like tribal dance, connection to nature, choral song, and ululation have been replaced largely by boozy lunches and dingy bars and shebeens.

Our bodies are so magnificent. We hold so much wisdom and information within, both historical and present. Imprints of past experiences and even intergenerational ones are embossed into our cells. What of the built-in intelligence of ecstatic dance and breath? Dr Stanislov Grof, a Czechoslovakian psychiatrist, described, with his wife Christina, the use of breath to attain altered states of consciousness without poisons. After his exposure to the healing potential of LSD, he and Christina pioneered a technique used all over the world today called Holotropic breathwork. It sounds like a left-of-field suggestion, but could we be teaching this in high schools as a tool for connection to self and other?

More than a thousand South Africans die in car accidents every month, and more than half of these accidents are thought to involve alcohol. Driving under the influence is a cultural norm here that needs to change. I’m not suggesting that it’s all bad - many of the blue zones in the world have a daily ritual that involves alcohol. What differentiates that ritual is the context, the extent, the set, and the setting.

How can we change the dialogue we have around alcohol, sugar, and not moving our bodies? What we’re seeing more and more are symptoms of a culture that cultivates overactive minds and lazy bodies

Humans have been looking for rests from reality for as long as there is evidence of us on this beautiful planet. And that’s ok - everyone deserves a respite from the sometimes-gruelling reality of the human experience. I’d like to argue, though, that we are getting our dopamine in all the wrong places - and that we can, collectively, rewrite the pleasure-seeking habits of humans by refocusing our attention on connection, using our bodies as they were designed for pleasurable (safe, consensual, and sacred) intimacy, endurance, and movement

ABOUT THE AUTHOR

Dr Skye Scott is a family GP, and co-owner of Health with Heart - a holistic wellness solution that includes a warm-hearted practice in Sandton; bespoke corporate wellness programmes; unique retreats and medical travel experiences; an educational podcast and portal; and a community outreach initiative. For more information or to get in touch, follow @drskyescott or @health_w_heart on Instagram or @HealthwithHeartDoctors on Facebook, or visit www.healthwithheart.co.za.

More Than Skin Deep.

Introducing Viridian’s unique Ultimate Beauty range of supplements. Vitamin E helps protect cells from oxidative stre

Viridian Ultimate Beauty Hair, Skin and Nails Complex is a synergistic combination of vitamins, minerals and phytonutrients to support the underlying structures of healthy skin, hair and nails. Biotin and selenium both contribute to the maintenance of normal hair and skin.

Viridian Organic Ultimate Beauty Omega Oil is a balanced plant source of omega 3:6:9 fatty acids including GLA. Contains a broad range of potent phytonutrients including vitamin E and carotenoids.

Seasonal Sneezes & Sniffles A Guide to Tackling Allergies

By Kayla Oosthuizen

As we embrace the warm weather, flowers bloom, birds sing, and…ACHOO! For many of us, it's also the season of sneezes, itchy eyes, and runny noses.

With grass, tree pollen, and airborne mould spores peaking in October, it's the perfect time to arm ourselves with effective measures against seasonal allergies.

Meet the Culprits: Grass, Trees & Mould Spores

Spring and summer are not only about blooming blossoms; they’re also the time when grass and tree pollen levels skyrocket. These tiny invaders can turn a beautiful day into a sniffly ordeal.

While pollen tends to get most of the blame for seasonal sniffles, mould spores are another sneaky culprit that can wreak havoc on your allergies. These microscopic fungi love damp and humid conditions, making them a common problem during the warmer months.

But fear not! With a bit of preparation, you can keep those allergies at bay…

Pollen-Blocking Fashion

Wearing sunglasses is not just a fashion statement; it can also assist in keeping pollen out of your eyes. The same goes for wide-brimmed hats that look stylish while preventing pollen from settling on your face and hair. If you truly struggle with a never-ending stuffy nose at this time of year, you may want to embrace the short-term mask life, or make use of a buff or light scarves to filter out pesky pollen particles.

Home Sweet (Pollen-Free) Home

As tempting as it is to let in the fresh air, keeping windows shut can help to reduce indoor pollen levels. Investing in a good air purifier is also a great way to keep your indoor air clean and allergenfree. Regular dusting and vacuuming is a must to help remove pollen and mould spores from your home.

Nature vs. Nurture: Outdoor Tips

If you are sensitive to seasonal allergies, timing for outdoor activities is everything. Pollen levels are usually higher in the morning, so plan outdoor activities for later in the day. To reduce excess pollen caught in your hair and clothes after spending time outside, take a shower as soon as you are back in your allergen-free zone

When the Inevitable Arrives

• Nasal Rinses: can help clear out pollen from your nasal passages. Think of it as a mini spring clean for your nose!

• Local Honey: consuming local honey can help build immunity to local pollen. Plus, it's a great sweet treat.

• Herbal Teas: teas are known for their antiinflammatory properties. Enjoy a calming cup and give your immune system a boost.

• Over-the-Counter Relief: Antihistamines and decongestants can be lifesavers. Just make sure to read the labels and follow the dosage instructions.

• Consult a Professional: are really getting you down, a visit to an allergist can provide tailored solutions.

Embrace the Season with a Smile

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Understanding Pain Pathways, Causes & Treatment Options

By Dr Rory Jean-Jacques, Dr Okker Botha & Carmi Wilmans

Pain is a complex biological response triggered by the nervous system, signalling potential harm and requiring attention. It is broadly categorised into acute and chronic types, each with distinct causes and treatment approaches. Understanding these mechanisms can greatly enhance the quality of life for those experiencing persistent discomfort.

Acute pain typically results from injury, surgery, or illness. It acts as a direct, short-lived response to tissue damage, serving a protective role by prompting individuals to seek relief and avoid further harm. Acute pain generally subsides as the underlying cause heals. Chronic pain persists beyond the expected period of healing and may develop into a chronic condition. This type of pain might originate from initial injuries or conditions like arthritis, but is perpetuated by changes in the nervous system that maintain pain independently. Chronic pain can stem from multiple factors, including inflammatory conditions, neuropathic pain, cancer, and functional pain syndromes.

Treatment involves various medications, each targeting different points in the pain pathway:

• Non-Steroidal Anti-Inflammatory Drugs (NSAIDs)

- Mechanism of Action (MOA): These medications work by blocking certain enzymes in your body that create inflammation-causing chemicals. This reduces swelling and pain.

- Pros: Effective for inflammationinduced pain; widely available

- Cons: Risks include gastrointestinal issues and kidney damage with longterm use

- Examples: Common brands include Voltaren (diclofenac), Brufen (ibuprofen),

Myprodol (ibuprofen combined with an opioid), and Disprin (aspirin).

• Opioids:

- Opioids work by attaching to specific proteins called opioid receptors in your brain and body, changing how you feel and respond to pain.

- Pros: Effective for severe, acute pain or end-stage illness

- Cons: Requires monthly prescription due to high addiction potential; side effects include nausea, constipation, and respiratory depression

- Examples: Brands such as Morphgesic (morphine) and Gen-Payne (codeine)

• Antidepressants & Anticonvulsants

- MOA: These medications adjust the levels of chemical messengers in the brain and spinal cord, influencing how you perceive pain or calming overly sensitive nerves.

- Pros: Useful for neuropathic and nerve-related pain and accompanying mood disorders

- Cons: Not available over the counter. Side effects include dry mouth, weight gain, and dizziness. Ineffective in fever and inflammation

- Example: Antidepressants include Aropax (paroxetine) and Zoloft (sertraline), whereas anticonvulsants include Neurontin (gabapentin) and Lyrica (pregabalin)

• Analgesics

- MOA: work primarily in the central nervous system to block pain signals and reduce fever

- Pros: Available over the counter. Effective at managing fever and providing pain relief, making them ideal for symptomatic relief in infective diseases

- Cons: Offer no anti-inflammatory effects

- Examples: Panado (Acetaminofen)

• Palmitoylethanolamide (PEA)

- MOA: Multiple unique mechanisms reduce inflammation and pain by influencing several pain-related pathways. Ccts by down-regulating the expression of pro-inflammatory genes and modulating the activity of neurons (nerves) and immune cells involved in pain signalling

- Pros: Non-prescription (natural origin). Non-addictive, with minimal side effects; suitable for long-term use. Provides a broad mechanism of action that could offer a comprehensive approach to managing chronic pain, potentially without the complications associated with more traditional pain medications

- Cons: Despite numerous clinical trials, PEA is not a registered essential medicine, largely because it is derived naturally and is thus categorised as a supplement. This classification limits its recognition and availability, restricting its accessibility compared to traditional pharmaceuticals.

- Example: Payne-less (micronised PEA)

Each class of pain medication offers unique benefits and risks, making individualised treatment plans essential. Some alternative options like PEA have amassed extensive clinical and scientific evidence supporting their efficacy and safety in pain management. This underscores the need for further recognition and potential inclusion in essential medicines lists to broaden treatment options.

ABOUT THE AUTHORS

Dr Rory is a practising Doctor of Natural Medicine, and the CEO of NeoGenesis Health. Dr Botha is a Homeopathic Doctor, and the Medical Director of Neogenesis Health. Carmi Wilmans (BSc Hons Pharmacology) is the COO at Neogenesis health.

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Targeted pain and chronic inflammation relief with natural PEA.

PEA is a natural compound that relieves pain and inflammation. It works by regulating immune system activity and enhancing pain relief mechanisms.

Pimp Your Brain With Alpha GPC & Choline

I

n the realm of cognitive enhancement and brain health, two key players have garnered significant attention: Alpha GPC (Alphaglycerophosphocholine) and choline. Both compounds are crucial for maintaining and enhancing cognitive function, memory, and overall brain health. As the understanding of their benefits grows, these supplements are becoming essential tools for anyone looking to boost their mental acuity and protect their brain against age-related decline.

Understanding Choline

Choline is a water-soluble nutrient essential for various bodily functions, particularly in brain development and function. It serves as a precursor to acetylcholine, a neurotransmitter critical for memory, mood, muscle control, and other brain and nervous system functions. The body can produce choline in small amounts, but the majority must be obtained through diet or supplements.

Dietary Sources of Choline

• Eggs: One of the richest sources of choline

• Meat: Especially liver, which is extremely high in choline

• Fish: Such as salmon and cod

• Cruciferous Vegetables: Broccoli, brussels sprouts, and cauliflower

• Legumes: Soybeans and lentils

Despite its availability in various foods, studies suggest that many people do not get enough choline from their diet alone, making supplementation a practical choice.

What is Alpha GPC?

Alpha GPC is a natural choline compound found in the brain. It's derived from soy or sunflower lecithin and is known for its ability to cross the blood-brain barrier efficiently, making it a potent supplement for enhancing cognitive functions. Alpha GPC is particularly prized for its high bioavailability, meaning it is easily absorbed and utilised by the body.

Benefits of Alpha GPC and Choline

Enhanced Cognitive Function: Alpha GPC increases the release of acetylcholine in the brain, a neurotransmitter associated with learning and memory. Higher levels of acetylcholine can lead to improved cognitive functions, including better memory retention, faster recall, and enhanced learning capabilities

Neuroprotective Properties: Both Alpha GPC and choline play significant roles in maintaining neuronal health. They help protect the brain from age-related cognitive decline and neurodegenerative diseases like Alzheimer’s. Studies have shown that Alpha GPC can slow down cognitive decline in elderly patients and those with dementia.

Improved Mental Energy and Focus: Alpha GPC has been shown to improve mental clarity, concentration, and focus. This is particularly beneficial for individuals engaged in mentally demanding tasks or those looking to enhance their productivity and cognitive endurance

Physical Performance: Interestingly, Alpha GPC is also known to support physical performance by increasing growth hormone secretion and enhancing power output . This makes it a popular supplement among athletes and bodybuilders.

How to Incorporate Alpha GPC and Choline into Your Diet

Dietary Adjustments

Increasing the intake of choline-rich foods can also help. Incorporate more eggs, lean meats, fish, and vegetables into your meals. For vegetarians and vegans, legumes, nuts, and seeds can help meet choline requirements.

Supplementation

Given the challenge of obtaining sufficient choline through diet alone, supplements are an effective way to ensure adequate intake. Alpha GPC supplements are available in capsule and powder forms. A typical dose ranges from 300 to 600 mg per day, depending on individual needs and health goals.

Both Alpha GPC and choline are generally considered safe when taken at recommended dosages. However, it's always advisable to consult with your healthcare provider before starting any new supplement regimen.

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Foundational Support Your Bone & Joint Health Guide

As we age, the risk of bone-related issues such as osteoporosis and joint problems like arthritis increases. The good news is that adopting a holistic approach that encompasses diet, supplementation, and lifestyle choices can significantly enhance your bone and joint health.

Diet: Building a Strong Foundation

Calcium and Vitamin D

Calcium is a fundamental building block for bones. Adults need approximately 1 000 to 1 200 mg of calcium daily, which can be obtained from dairy products like milk, yoghurt, and cheese, as well as from plant-based sources like kale, broccoli, and fortified plant milks.

Vitamin D is equally important as it aids in calcium absorption. Sun exposure helps the body produce Vitamin D, but it can also be found in fatty fish, fortified foods, and supplements.

Magnesium

Magnesium is another crucial mineral for bone health, contributing to bone density and preventing osteoporosis Foods rich in magnesium include nuts, seeds, whole grains, and leafy green vegetables.

Protein

Adequate protein intake supports bone health by improving calcium absorption and muscle mass, which in turn supports joint stability. Good sources of protein include lean meats, poultry, fish, legumes, and tofu.

Anti-Inflammatory Foods

Chronic inflammation can exacerbate joint issues. Incorporating antiinflammatory foods such as berries, fatty fish, nuts, olive oil, and green leafy vegetables can help reduce inflammation and support joint health.

Omega-3 Fatty Acids

Found in fatty fish like salmon, mackerel, and sardines, as well as in flaxseeds and walnuts, omega-3 fatty acids have antiinflammatory properties that can help alleviate joint pain and stiffness.

Supplementation: Filling

Nutritional Gaps

While a balanced diet is the best way to get essential nutrients, supplements can help fill gaps, especially for those with dietary restrictions or health conditions that hinder nutrient absorption.

Calcium Supplements

For those unable to meet their calcium needs through diet alone, calcium supplements can be beneficial. However, it’s important to choose the right type and dosage, ideally under the guidance of a healthcare professional to avoid potential side effects.

Vitamin D Supplements

Given the difficulty of getting enough Vitamin D from food and sun exposure, especially in certain climates, supplementation is often necessary. Vitamin D3 is the preferred form for supplementation due to its higher efficacy in raising blood levels of Vitamin D.

Glucosamine and Chondroitin

These supplements are popular for joint health, as they can help maintain cartilage structure and reduce pain in people with osteoarthritis.

Collagen

Collagen supplements, particularly hydrolyzed collagen, can improve bone density and joint health by providing the building blocks for cartilage and bone tissue.

Magnesium Supplements

For those who struggle to get enough magnesium through diet, supplements can help ensure adequate intake and support bone health.

Lifestyle Factors: Moving Towards Health

Regular Exercise

Weight-bearing exercises like walking, jogging, and strength training are vital for bone density. Activities like swimming and cycling, though not weight-bearing, can improve joint mobility and muscle strength, providing joint support.

Maintaining a Healthy Weight

Excess weight puts additional stress on joints, particularly the knees, hips, and lower back. Maintaining a healthy weight through a balanced diet and regular exercise can alleviate this stress and reduce the risk of joint issues.

Avoiding Smoking and Excessive Alcohol

Smoking and excessive alcohol consumption are detrimental to bone health. Smoking can reduce bone mass and slow down the healing process, while excessive alcohol interferes with the body's ability to absorb calcium.

Posture and Ergonomics

Good posture and ergonomics can prevent unnecessary strain on joints and bones. This includes using supportive footwear, maintaining proper sitting and standing postures, and setting up workstations ergonomically.

Adequate Sleep

Quality sleep is essential for the body to repair and regenerate tissues, including bones and joints. Aim for seven to nine hours of sleep per night to support overall health.

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Natural Solutions for Stress & Concentration Ayurveda, Mushrooms, Adaptogens & Sound Therapy

By Noxy Khowane

As we approach the year-end push, we could all use a little extra calm and even more brain power. Fortunately, nature offers powerful solutions that have stood the test of time. Whether through ancient practices, the rising popularity of medicinal mushrooms and adaptogens, or the soothing tones of sound therapy, these natural remedies can help us manage stress and boost concentration.

Sound Therapy: The Healing Power of Solfeggio Frequencies

In addition to these natural remedies, sound therapy offers another layer of support for stress management and concentration. Solfeggio frequencies are an ancient and fundamental aspect of sound healing, dating back centuries. These frequencies are renowned for their energetic properties and are believed to enhance well-being on a cellular level, impacting our overall health and experience. Since we are made of energy, the energy in sound resonates with the energy in our minds and bodies.

Two frequencies, in particular, have become essential tools in my daily routine. One of these is 528 Hz, often referred to as the “miracle tone” or the “love frequency ”. It’s associated with stress reduction and is believed to have profound effects on the human body at a cellular level. Research suggests that 528 Hz can resonate with our body’s natural vibrations, potentially repairing DNA and promoting optimal cellular function. This frequency’s stress-reducing capability is one of its most notable benefits, as it can lower cortisol levels - the hormone linked to stress - thus fostering a sense of calm and relaxation.

Another frequency, 174 Hz is known for its calming and grounding properties. I incorporate these frequencies into my day in various ways - listening to 528 Hz music while working to stay focused and calm, and using 174 Hz to unwind and prepare for sleep. This practice has created a peaceful environment that fosters both concentration and rest, allowing me to navigate the demands of the day with greater ease.

One of the most accessible ways to experience the benefits of solfeggio frequencies is through a sound bath or Tibetan bowls tuned to solfeggio frequencies and simple, mindful listening. For instance, you might fall asleep to a 528 Hz sound or a sound bath to benefit from its relaxation-inducing effects. When feeling stressed or overwhelmed, take a five-minute pause to close your eyes and bathe in 528 Hz sounds. Check out your favourite meditation app - it may have a 528 Hz or 174 Hz soundtrack - or try YouTube, which is another amazing resource. This practice has been instrumental in helping me to find tranquillity amidst daily stressors, and it can do the same for you.

Ayurveda’s Seasonal Cleanse Ayurveda, the ancient system of medicine from India, offers a holistic approach to health and well-being. Among its many practices, seasonal cleanses are a key component of Ayurvedic treatment, recommended for restoring balance and vitality as the seasons change. These cleanses are powerful purification techniques that I discovered during a particularly stressful time in my life. The process involves eliminating toxins (“ama”) from the body through Panchakarma, along with the use of herbs, a specific diet, and other cleansing measures.

During a period when I was overwhelmed by constant stress, fatigue, and a lack of focus, my work and relationships began to suffer. It was at this point that I discovered Ayurveda. My practitioner recommended a seasonal cleanse as part of the Panchakarma approach, to detoxify my body and promote overall health. The effects were nothing short of transformative. The persistent mental fog lifted, stress dissipated, and I felt a renewed sense of clarity and energy.

The sense of alertness and presence I gained from this experience has stayed with me, demonstrating that the ancient wisdom of Ayurveda and its seasonal cleanses remain profoundly relevant in our fast-paced modern lives. So, I invite you to try a seasonal cleanse to reset your body and boost your concentration, allowing you to navigate life with renewed clarity and vitality.

Adaptogens & Medicinal Mushrooms for Stress & Focus

Adaptogens, including certain mushrooms, are celebrated for their ability to help the body resist stress and maintain balance. These natural wonders have been used for centuries in traditional medicine and are now making a resurgence in modern wellness routines. Adaptogens are plants and mushrooms that help our bodies respond to stress, anxiety, and fatigue, offering a natural way to support both mental and physical health.

offers a unique twist on a daily ritual. For instance, mushroom coffee with lion’s mane and chaga is a favourite among those seeking to enhance mental clarity and concentration without the jittery effects often associated with regular coffee. This coffee not only provides a smooth, rich flavour, but also delivers steady, focused energy that can keep you going throughout the day.

Ashwagandha, another powerful adaptogen, has long been a cornerstone of Ayurvedic healing. Known for its ability to manage stress, ashwagandha helps the body to cope with the daily pressures of life, whether they are physical, mental, or emotional. By incorporating ashwagandha into your routine, you can support your body’s natural ability to handle stress, promoting a sense of calm and enhancing your focus.

As we navigate the final stretch of the year, turning to natural solutions like adaptogens, Ayurveda, and sound therapy can provide the support we need to stay calm, focused, and balanced. These time-tested remedies not only help us to manage stress, but also to enhance our mental clarity, allowing us to finish the year strong with a

Following the cleanse, I returned to my work with a fresh perspective, solving problems with a sharp and clear mind.

One of the most well-known adaptogenic mushrooms is lion’s mane, which is prized for its potential cognitive benefits. This mushroom has gained popularity through products like functional blends, and mushroom-infused coffee, which

Heading into Your 40s? Ward off the Silent Muscle Thief

By Dr Melinda Whitfield

As women age, especially during and after perimenopause, they face an increased risk of sarcopenia – the gradual loss of muscle mass and strength.

Did You Know?

We need our muscle mass for strength and mobility, but it is also metabolically active and helps us to maintain a healthy weight.

The benefits of muscle mass in women are numerous and impactful, extending far beyond just physical appearance:

• Metabolic Boost: Muscle tissue is metabolically active, meaning it burns more calories at rest than fat tissue. Maintaining or increasing muscle mass helps to boost metabolism, making it easier to manage weight and body composition - especially as hormonal changes during perimenopause and menopause can affect metabolism.

• Bone Health: Weight-bearing exercises, crucial for building muscle mass, also

stimulate bone growth and improve bone density. This is vital for women over 40, as they are at an increased risk of osteoporosis due to declining oestrogen levels.

• Improved Balance and Reduced Fall Risk: Strong muscles improve balance, coordination, and stability, reducing the risk of falls and fractures, which are major concerns as women age.

• Enhanced Functional Capacity: Muscle strength translates into better performance in everyday activities like carrying groceries, climbing stairs, and getting up from a chair. This translates to greater independence and quality of life.

• Chronic Disease Management: Muscle mass and strength can help to manage and prevent chronic diseases such as type 2 diabetes, heart disease, and arthritis by improving insulin sensitivity,

blood sugar control, and overall cardiovascular health.

• Mood and Mental Health: Exercise and the sense of accomplishment associated with building muscle mass can have positive effects on mood, reducing stress, anxiety, and depression.

• Body Confidence and Self-Esteem: Achieving fitness goals and seeing positive changes in body composition can boost self-esteem and body image.

During the perimenopausal shift, there is a decline in oestrogen levels that contribute to decreased protein synthesis and increased muscle breakdown. In women, oestrogen increases our anabolic response to exercise. Dr Stacy Sims (PhD in exercise physiology) suggests that creatine use and weight lifting are essential to long-term health and longevity in women entering this perimenopausal phase.

Did You Know?

Creatine is great for gut health and brain health, too, as it increases dopamine levels and mitochondrial function. Weight lifting, or resistance training, is essential for triggering muscle growth. Dr. Sims emphasises that progressively challenging muscles with weights forces them to adapt and become stronger. This not only counteracts sarcopenia, but also improves bone density, metabolic health, and overall functional capacity.

A Dynamic Duo: Creatine and Weight Lifting

Creatine, a naturally occurring compound, enhances muscle energy production and promotes muscle growth. Research shows that creatine supplementation combined with resistance training significantly boosts muscle mass and strength in women over 40.

Tip: Consider taking creatine (at a daily dose of three to five grams), ideally after workouts.

Common Myths about Creatine

Creatine Causes Kidney Damage: One of the most widespread myths is that creatine can cause kidney damage. However, studies have shown that creatine is safe for healthy individuals when taken at recommended dosages. People with pre-existing kidney conditions should consult a doctor before using it, but there is no evidence to suggest that it harms healthy kidneys.

Creatine Leads to Excessive Water Retention: It's often believed that creatine causes significant water retention, leading to a ‘puffy’ appearance. While creatine can cause some water retention within muscle cells, it doesn’t typically lead to excessive bloating or puffiness, especially when taken in moderate doses.

Creatine is a Steroid: Some people mistakenly believe that creatine is a steroid or has similar effects. Creatine is, in fact, a naturally occurring substance in the body - and is not a steroid. It functions differently by helping to supply energy to muscles, particularly during high-intensity exercise.

Creatine is Only for Bodybuilders: Although popular among bodybuilders, creatine is beneficial for a wide range of athletes and individuals involved in various types of physical activities. It can enhance performance in sports that require short bursts of energy, like sprinting, soccer, and weightlifting.

Creatine Needs to be Cycled: There's a misconception that creatine needs to be cycled (taken for a period and then stopped). While cycling is not harmful, it is also unnecessary. Creatine can be taken continuously without needing to take breaks, as long as it’s consumed at the recommended dosage.

Tip: Prioritise strength training over excessive cardio, particularly if you’re a woman over 40. Lift heavy weights two to three times a week, focusing on compound exercises that engage multiple muscle groups.

A Holistic Approach

While creatine and weight lifting are cornerstones, a comprehensive approach is key, so be sure to focus on these diet and lifestyle guidelines, too:

• Protein Intake: Ensure adequate protein intake to support muscle repair and growth

• Nutrition: Consume a balanced diet rich in fruits, vegetables, and whole grains

• Sleep: Prioritise quality sleep for optimal recovery and hormone regulation

• Stress Management: Manage your stress levels to prevent cortisol-induced muscle breakdown

Sarcopenia is not an inevitable consequence of ageing. Women over 40 have the power to fight back and maintain their strength and vitality. By embracing the benefits of creatine and weight lifting, along with a holistic lifestyle, you can age gracefully and confidently.

Remember that it’s always recommended to consult with your healthcare provider before starting any new supplement or exercise program. They can provide personalised guidance based on your individual needs and health conditions.

ABOUT THE AUTHOR

Dr Melinda Whitfield is a family GP, and co-owner of Health with Heart - a holistic wellness solution that includes a warmhearted practice in Sandton; bespoke corporate wellness programmes; unique retreats and medical travel experiences; an educational podcast and portal; and a community outreach initiative. For more information or to get in touch, follow @health_w_heart on Instagram or @HealthwithHeartDoctors on Facebook, or visit www.healthwithheart.co.za. MAKES TAKING IRON EASY

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Silly Season Self-Care Spoils Pampering Gifts & Rituals for You, from You

The festive season is a time to embrace warmth, joy, and the vibrant energy of summer and connection. It’s also the perfect opportunity to extend the spirit of giving to yourself by investing in relaxing and restoring selfcare gifts and rituals to keep you looking and feeling radiant all summer long…

Natural Skincare Set

Summer can be tough on your skin, with increased exposure to the sun, heat, and humidity. Treat yourself to a natural skincare set that includes products made with organic ingredients like aloe vera, chamomile, and rosehip oil. These ingredients are known for their soothing, hydrating, and rejuvenating properties. A typical set might include a gentle cleanser, a hydrating toner, a nourishing serum, and a lightweight moisturiser.

Homemade Face Masks

Create your own face masks using simple, natural ingredients from your kitchen. For a hydrating mask, blend avocado with honey and yoghurt. For an exfoliating mask, mix ground oats with a bit of lemon juice and honey. These homemade masks are free from preservatives and artificial fragrances, providing a pure, nourishing treatment for your skin. Make it a weekly ritual to relax and rejuvenate with a DIY mask…

Herbal Infused Hair Treatments

Summer can lead to dry, frizzy hair due to exposure to sun and chlorine from pools. Pamper your tresses with herbal-

infused hair treatments. A coconut oil hair mask infused with lavender or rosemary can deeply condition and repair your hair, leaving it soft and shiny. Simply warm up the coconut oil, add a few drops of your chosen essential oil, apply it to your hair, and leave it on for at least an hour before washing it out. This natural treatment not only nourishes your hair, but also provides a relaxing aromatherapy experience.

Expert Tips to Avoid Hair Loss & Boost Growth

By Dr Kashmal Kalan

There are few sights as emotionally distressing as finding large clumps of hair in the shower or on your pillow, or seeing thinning hair or bald spots in the mirror.

The bad news is that hair loss is a common occurrence that will affect over two-thirds of men and half of all women in their lifetimes

But the good news is that there are several proactive measures you can take to prevent hair loss or even regain a vibrant, healthy head of hair.

An ounce of prevention can make a world of difference to maintaining healthy hair, which is why it’s vital to implement a proper haircare routine from an early age –much in the same way you would care for your skin or your teeth.

In fact, hair care is particularly important in your younger years, when your hair is at its peak growth potential. Establishing good haircare habits from early on can set the foundation for healthier hair as you age…

Nourish from within

A balanced and nutrient-rich diet is imperative for healthy hair growth. Consuming foods rich in vitamins, minerals, and proteins, such as fruits, vegetables, lean proteins, and whole grains, builds solid and lustrous hair. Hydration is also vital, so be sure to drink an adequate amount of water daily.

Cleanse gently and condition properly

When washing your hair, opt for gentle, sulphate-free shampoos and conditioners, as harsh ingredients can strip the hair of natural oils and cause damage over time. Massage the scalp gently with your fingertips to stimulate blood circulation and promote hair growth. And avoid excessive shampooing, as this can lead to dryness and breakage.

Celebrate Summer Skin

Protect yourself from the sun without the harmful ingredients, keep hydrated throughout the hotter months, and soothe damaged skin with our natural solutions.

Conditioning is also vital to keep your hair hydrated and manageable, and for protecting your hair follicles from the stresses of combing and drying. Use a mild conditioner and apply it after shampooing to keep your hair moisturised and manageable. Apply conditioner from the mid-length of your hair to the ends, focusing on the damaged or dry areas, and leave the conditioner on for a few minutes before rinsing thoroughly.

Regular deep conditioning treatments can provide a further boost of moisture and nourishment.

Protect from heat and styling damage

Excessive heat from styling tools and harsh styling techniques can severely damage your hair, which is why it’s crucial to apply heat protectant sprays or serums before using heat-styling tools, such as blow dryers, curling irons, or straighteners. Use lower heat settings whenever possible, and minimise the frequency of heat styling to reduce the risk of hair damage.

Remember that certain hairstyles, such as tight ponytails and braids, can also cause tension and traction on your hair, leading to hair loss. Avoid pulling your hair excessively, and opt for looser styles that won't strain your scalp.

Be mindful of chemical treatments and environmental factors

Chemical treatments such as perming, relaxing, or colouring can significantly impact your hair's health. Spacing these out and providing ample time for hair recovery between each is crucial.

Likewise, environmental factors like sun exposure, wind, and pollution can negatively affect your hair. When spending time outdoors, shield your hair with hats, scarves, or protective hairstyles. Additionally, regularly washing your hair to remove build-up and using clarifying shampoos can help to maintain your hair’s health.

And if you regularly swim in chlorinated pools, it's essential to wear a swimming cap to protect your hair from the damaging effects of pool chemicals. After swimming, shampoo your hair thoroughly to remove any chlorine residue, salt, or other impurities.

Treat your scalp

Remember that hair care starts with scalp care!

Maintaining a healthy scalp environment is crucial for promoting strong, vibrant hair. Opting for gentle cleansing with natural shampoos free from harsh chemicals like sulphates and parabens - which can strip the scalp of its natural oils – is a good first step.

Regular scalp massages can stimulate blood circulation, bringing essential nutrients to hair follicles and encouraging growth. Incorporating natural oils such as coconut, jojoba, or castor oil can nourish and moisturise your scalp, reducing dryness and flakiness.

Regularly exfoliating the scalp with gentle scrubs can remove dead skin cells and promote a clean environment for new hair to grow.

Additionally, using herbal rinses with ingredients like rosemary, peppermint, and green tea can help to invigorate the scalp and support healthy hair growth.

Last but far from least, a balanced diet rich in vitamins and minerals, particularly biotin, vitamin E, and omega-3 fatty acids, plays a vital role in scalp health and hair growth.

ABOUT THE AUTHOR

Dr Kashmal Kalan is the Medical Director for Alvi Armani, and an expert in hair transplants and restoration.

Want a Glowing Complexion All Year Round?

Try These 3 Lesser-Known Supplements

By Sam Swaine

Our skin is the largest organ of the body, and a pretty good barometer of our overall health. I’ve been pedantic about skin health for as long as I can remember, and as I’ve grown older, I’ve noticed some not-so-subtle changes. Although creams and serums can improve the appearance of your skin, it’s diet, lifestyle, intelligent supplementation, and mental health that give you the best chance of achieving your skin goals.

As we age, our production of collagen and hyaluronic acid decreases and our skin becomes thinner. To counteract this (as best we can), we want to create a robust skin barrier and

naturally find ways to boost collagen and hyaluronic acid levels. Additionally, we need to balance our antioxidant load to fight the free radicals that cause skin damage and premature ageing through oxidative stress. These supplements could assist…

Glutathione

Glutathione is also known as ‘the master antioxidant’, for good reason. It’s a tripeptide that’s made up of cysteine, glutamic acid, and glycine, and is produced naturally in our liver - but as we age, our glutathione production declines. Glutathione protects the skin from environmental damage and oxidative stress by neutralising free radicals caused by pollutants, UV radiation, and other environmental factors. It’s also a powerhouse when it comes to an even skin tone and can be extremely effective for controlling pigmentation. When it comes to skin elasticity, glutathione plays a key role in supporting tissue repair and regeneration, which are integral for maintaining skin elasticity.

Pycnogenol®

Also known as pine bark extract, Pycnogenol® is a powerful antioxidant

that stimulates hyaluronic acid production. Although it’s collagen that steals the limelight when it comes to skin ageing, a good portion of the blame for fine lines and wrinkles is because of decreased hyaluronic acid. Clinical studies have shown that pine bark’s antioxidant properties stimulate hyaluronic acid generation, thus improving skin elasticity and hydration. The higher your hyaluronic acid levels, the more resistant your skin is to environmental changes, and the plumper your skin appears. Pycnogenol®'s anti-inflammatory properties may also be beneficial to people who suffer from skin disorders which cause redness, irritation, or inflammation.

Shilajit

Shilajit, also known as mineral pitch, has a long history of use as an Ayurvedic treatment. It’s formed from the decomposition of plant matter and contains a complex mixture of trace elements, minerals, humic acid, and fulvic acid. It's shilajit’s high fulvic acid and mineral properties that have been associated with the softening of fine lines and wrinkles, and its high antioxidant content is effective in reducing the effects of free radicals. Additionally, the zinc, copper, iron, and magnesium found in shilajit are beneficial for collagen synthesis.

ABOUT THE AUTHOR

Sam Swaine is the founder of The Rebalance Lab, a holistic ageing and longevity consultancy. She’s a certified advanced supplement counsellor, with a special interest in longevity - particularly skin health and how to combat ageing from the inside out. For more information or to get in touch, follow @therebalancelab on Instagram or visit www.therebalancelab.co.za.

Clean & Green Natural Alternatives for Everyday Household Cleaning

With increasing awareness about the harmful chemicals in conventional cleaners and their impact on our health and the environment, many conscious consumers are turning to natural solutions that are not only effective, but also safe and eco-friendly. Here are some of our favourite DIY options…

Vinegar: The All-Purpose Wonder

White vinegar is a powerhouse in the world of natural cleaning. Its acidic nature makes it a formidable opponent against bacteria, mould, and grime. Here are a few ways to use vinegar around the house:

• All-Purpose Cleaner: Mix equal parts of water and white vinegar in a spray bottle. This solution can be used to clean countertops, sinks, and even floors. For a pleasant scent, add a few drops of essential oil, such as lavender or lemon.

• Glass Cleaner: Combine one part vinegar with one part water to clean windows and mirrors. The result is a streak-free shine that rivals any commercial glass cleaner.

• Fabric Softener: Add half a cup of white vinegar to the rinse cycle of your laundry. It softens clothes naturally and removes any lingering soap residue.

Baking Soda: The Scrubbing Superstar

Baking soda is a gentle abrasive that can tackle tough stains and odours. Here’s how to use it effectively:

• Surface Scrub: Sprinkle baking soda on a damp sponge or directly on surfaces like kitchen counters and bathroom tiles. Scrub gently and rinse with water. It’s perfect for removing stains and stuck-on food.

• Deodoriser: Place an open box of baking soda in your refrigerator or sprinkle it in your trash cans to neutralise odours. It’s also great for freshening up carpets – just sprinkle, let sit for 15 minutes, and vacuum.

• Drain Cleaner: Pour a cup of baking soda down the drain followed by a cup of vinegar. After it bubbles, flush with hot water. This combination helps to clear minor clogs and keep drains fresh.

Lemon: Nature’s Disinfectant

Lemons are naturally antibacterial and antiseptic, making them perfect for cleaning and disinfecting…

• Cutting Board Cleaner: Rub half a lemon over the surface of your cutting board to disinfect and remove odours. For extra cleaning power, sprinkle salt on the board before scrubbing with the lemon.

• Microwave Cleaner: Place a bowl of water with lemon slices in the microwave and heat until it steams. This will loosen any grime and make it easy to wipe clean while leaving a fresh scent.

• Stain Remover: Lemon juice can help remove stains from clothes and fabrics. Apply lemon juice directly to the stain, let it sit in the sun for a few hours, then wash as usual.

Essential Oils: Scented and Powerful

Essential oils not only provide pleasant aromas, but also have antimicrobial properties. Here are a few ways to incorporate them into your cleaning routine…

• Air Freshener: Fill a spray bottle with water and add a few drops of your favourite essential oils, such as eucalyptus, tea tree, or peppermint. This can be used to freshen up any room.

• Mold and Mildew Fighter: Tea tree oil is particularly effective against mould and mildew. Mix a teaspoon of tea tree oil with a cup of water in a spray bottle. Spray on affected areas, leave it to dry, and wipe clean.

• Wood Polish: Combine olive oil and a few drops of lemon essential oil to polish wooden furniture. It cleans and adds a beautiful shine without harmful chemicals.

Castile Soap: The Gentle Cleanser

Castile soap, made from vegetable oils, is biodegradable and non-toxic. It can be used in various ways around the house…

• Dish Soap: A few drops of castile soap in warm water make an effective and gentle dish soap.

• Floor Cleaner: Mix a quarter cup of castile soap with a gallon of warm water to mop floors. It’s safe for most surfaces and leaves a clean, fresh scent.

• Laundry Detergent: Combine castile soap with baking soda and water for a homemade laundry detergent that’s gentle on clothes and skin.

By embracing these natural alternatives, you can maintain a clean home while reducing your environmental footprint and exposure to harmful chemicals. Not only are these solutions effective, but they also bring peace of mind knowing that your cleaning practices are safe for you, your family, and the planet.

Want to try a safe and effective, store-bought natural household cleaning alternative?

SCAN THE QR CODE TO EXPLORE THE OPTIONS

In the face of our busy schedules and limited energy and attention, the importance of relational wellbeing is often overshadowed. Yet the truth is that the quality of our relationships profoundly impacts our mental and physical health. By understanding the significance of our connections with others and actively working to improve them, we can lead more fulfilling and healthier lives…

Love Well for Your Mental Health

Strong, positive relationships are a cornerstone of mental health. Humans are inherently social beings; meaningful connections provide a sense of belonging and support. When we have close, trusting relationships, we are more likely to experience lower levels of stress, anxiety, and depression. Emotional support from

friends and family can buffer us against life's challenges, providing a safe space to express feelings and receive empathy.

Conversely, poor relationships or social isolation can lead to mental health struggles. Loneliness has been linked to an increased risk of depression, anxiety, and even cognitive decline. Toxic relationships characterised by conflict and negativity can erode self-esteem and lead to chronic stress, further exacerbating mental health issues.

Love Well for Your Physical Health

The benefits of healthy relationships extend beyond mental health. Research shows that individuals with strong social connections tend to have better physical health outcomes.

Positive relationships can boost the immune system, lower blood pressure, and reduce the risk of chronic illnesses such as heart disease.

Stress from poor relationships, on the other hand, can have detrimental effects on physical health. Chronic stress triggers the release of cortisol, a hormone that, in excess, can lead to inflammation, weakened immune function, and a range of health problems. Moreover, social isolation has been associated with higher mortality rates, comparable to the health risks of smoking or obesity.

Practical Tips for Improving Your Relational Wellbeing

Given the profound impact of relationships on our overall wellbeing, it's crucial to cultivate and maintain healthy connections. Here are some practical tips to enhance relational wellbeing…

1. Prioritise Communication : Open, honest, and respectful communication is the foundation of any healthy relationship. Make an effort to listen actively, express your feelings clearly, and address conflicts constructively.

2. Show Appreciation: Regularly expressing gratitude and appreciation can strengthen bonds and create a positive atmosphere. Simple gestures like saying thank you or acknowledging someone's efforts can go a long way.

3. Invest Time: Building and maintaining relationships requires time and effort. Make a habit of scheduling regular catch-ups with friends and family, whether through phone calls, video chats, or in-person meetings.

4. Be Present: In our digital age, it's easy to be distracted by screens. Practise being fully present during interactions by putting away devices and giving your full attention to the person you are with.

5. Offer Support: Being there for others in times of need fosters trust and deepens connections. Offer a listening ear, lend a hand, or simply be present to show you care.

6. Set Boundaries: Healthy relationships also require clear boundaries. Communicate your limits and respect those of others to ensure mutual respect and understanding.

7. Engage in Shared Activities: Participating in activities you enjoy with others can strengthen your bond. Whether it's a hobby, sport, or volunteer work, shared experiences create lasting memories and reinforce connections.

8. Seek Professional Help: If you are struggling with relational issues, consider seeking the guidance of a therapist or counsellor. They can provide tools and strategies to improve communication and resolve conflicts.

Improve Regenerate Live(r)

Key Indications

Liver Tonic + antioxidants - protects liver and improves healthy digestive function

Liver Tonic 17500TM combines the potent liver protecting and cleansing herb, Milk Thistle, with a comprehensive blend of herbs and nutrients to create an effective liver tonic. Key antioxidants help protect the body from liver damage and support the regeneration of liver cells. Optimal liver function is essential for the maintenance of general wellbeing.

• Daily liver detoxification for hangover prevention

• Digestive complaints – constipation, diarrhoea, wind, and bloating

• Allergy sufferers

• Joint pain

• General lack of energy, and headaches

• Skin problems – acne

Key Features

• Milk Thistle and high potency herbs

• One-a-day formula for a busy life

• Supports vital liver function

• Supports the gall bladder

• Protects against free radicals

• Supports cholesterol reduction

• Rejuvenates the liver

Key Benefits

• More energy

• Rejuvenating after indulgences

• Rejuvenating after stressful periods

• Supportive of fast paced lifestyles

• Anti-oxidant protection

• Enhances well-being

• Enhances digestion and elimination

• Combines well with Good Health Multi Fibre

The Pawsitive Path to Longevity How Pets Can Help Extend Your Life

In a world obsessed with wellness and longevity, one of the most effective life-extending secrets might just be wagging its tail at your feet… Recent studies reveal that having a pet can significantly boost not only your emotional well-being, but also your lifespan. From providing constant companionship to encouraging physical activity, pets are proving to be invaluable allies in the quest for a longer, healthier life.

Emotional Well-being and Stress Reduction

One of the primary ways pets contribute to longevity is through emotional support. The bond between humans and their pets is profound, often compared to the unconditional love seen in close family relationships. This bond can lead to reduced stress levels. When you pet your dog or cat, your body releases oxytocin, a hormone known for its role in social bonding and stress reduction. Lower stress levels are directly linked to lower blood pressure and a reduced risk of cardiovascular diseases, which are critical factors in enhancing longevity.

Increased Physical Activity

Pets, particularly dogs, require regular exercise, which, in turn, encourages their owners to stay active. Daily walks, playtime in the park, or even a game of fetch in the backyard can significantly increase your physical activity levels. Regular exercise is a cornerstone of a healthy lifestyle, helping to maintain a healthy weight, improve cardiovascular health, and boost overall fitness. Engaging in physical activities with your pet also strengthens your immune system, reducing the likelihood of chronic illnesses and enhancing your overall lifespan.

Social Connections and Mental Health

Owning a pet can also improve your social life, which is another critical factor in longevity. Walking a dog or visiting a pet park often leads to social interactions with other pet owners.

These interactions can help combat feelings of loneliness and isolation, which are known to negatively impact mental health and, by extension, physical health. Pets can act as social catalysts, helping you form new friendships and build a supportive community. This enhanced social network provides emotional support, reduces stress, and fosters a sense of belonging, all of which are beneficial for a long and healthy life.

Sense of Purpose and Routine

Caring for a pet helps to instil a sense of purpose and routine in your daily life. Pets depend on their owners for food, exercise, and companionship, which can give your life structure and meaning. This sense of purpose can be especially beneficial for older adults, who might struggle with feelings of redundancy or aimlessness after retirement. A structured routine associated with pet care can lead to better sleep patterns and overall mental health, both of which are crucial for longevity.

Therapy and Rehabilitation

Pets also play a significant role in therapeutic and rehabilitative settings. Animal-assisted therapy has been shown to improve recovery rates in patients with a variety of conditions, including heart disease,

cancer, and mental health disorders. The presence of a pet can speed up recovery, reduce pain perception, and improve overall mental and physical health. For those undergoing rehabilitation, pets can provide motivation to perform daily exercises and tasks, contributing to a quicker and more enjoyable recovery process.

Improved Heart Health

Research has shown that pet owners, particularly dog owners, have a lower risk of heart disease. The American Heart Association has even stated that owning a pet, especially a dog, is likely associated with a reduced risk of cardiovascular disease. Pets help their owners stay active, manage stress better, and maintain a healthier lifestyle, all of which contribute to improved heart health and longevity.

While the quest for longevity often leads to complex medical treatments and strict health regimens, the simple act of pet ownership offers a natural, enjoyable way to enhance your life. Pets provide companionship, encourage physical activity, and improve mental health, all of which are vital for a long and healthy life.

If you’re looking for a path to longevity that’s filled with joy, love, and a wagging tail, adopting a pet might just be your best bet. In return, you’ll gain not only a loyal companion, but also a healthier, happier, and longer life.

Tapping into Stillness A Quick & Easy Technique

By Meena Mistry

Practising stillness is an often overlooked way of revitalising your mental and physical state. Want to renew your vitality? The prescription starts with you, and you don’t need anything at all to fill it.

"In stillness, inner energies spontaneously wake up and bring about the appropriate transformation for every situation." – Deepak Chopra

The best time to tap into the power of the present is in the early hours of the morning or the quietness of bedtime.

My favourite way to do this is through a five-finger slow breathing exercise, which I find to be the most accessible way of stilling my internal dialogue and consciously directing my attention to the present moment…

FINGER BREATHING

This deep and slow breathing technique through the nose helps to stimulate relaxation and calm the body right down:

• Hold your hand out in front of you, with your palm open and your fingers spread out.

• From here, you’re going trace around the edges of your fingers with the index finger of your opposite hand.

• You’ll breathe in to the count of three as you trace up each finger, pause at the tip for the count of three, and then breathe out as you trace down the finger to the count of three.

• Start at the bottom of your thumb, tracing up slowly, pausing at the tip, then tracing down the thumb before pausing at the finger groove.

• Continue in this manner until you have traced up and down all the fingers on your hand.

• If you are comfortable doing so, close your eyes during the technique - it will deepen your awareness and experience.

• Once you have completed a round, shake your hands, rest momentarily, and consider how you feel. Are you feeling calmer, or do you want to take another five?

ABOUT THE AUTHOR

Meena Mistry is the founder of Shivdev, which aims to provide Continuous Professional Development (CPD) within the business, social, and economic environments. For more information or to get in touch, visit www.shivdevedu.org.

Nurturing Mental Health in the Workplace

By Ahmed El Hofy

The once-clear boundaries between personal and professional lives have become increasingly blurred in our always-connected world. Change in work dynamics, facilitated by the rise of remote working and hybrid office structures, has drastically altered how we navigate both our work and personal spaces. Each of these shifts has profound implications for our psychological health and overall well-being.

Mental health, traditionally viewed as purely personal, has expanded to become a business concern.

The thread in the fabric of an individual's life has transformed into the backbone of an organisation, influencing diverse areas, from productivity levels and team dynamics to the core values of a company.

When employees are burdened with challenges like stress, anxiety, or depression, their capability to remain focused, make informed decisions, and foster effective teamwork is significantly compromised.

The impact of mental health challenges isn’t isolated to the individual. It can have a ripple effect, impacting the larger workforce in tangible ways, and the collective environment, in turn, impacts each employee.

The World Health Organization’s 2020 study unveiled the magnitude of this intertwined relationship, disclosing that disorders like depression and anxiety result in a staggering annual USD 1 trillion productivity loss on a global scale.

The constant exposure to highpressure work environments can result in chronic stress. Such sustained pressure can be the precursor to a host of severe health conditions, including heart disease, diabetes, hypertension, and even a compromised immune system.

The undeniable correlation between mental and physical health magnifies the critical role mental wellness plays not just in our professional lives, but in our holistic well-being. And as we spend a large portion of our waking hours at work, the math is undeniable.

Employers must actively prioritise mental health, and it must integrate seamlessly into corporate policies, daily practices, and ingrained culture. Facilitating transparent and open conversations regarding mental health and associated challenges isn't merely a trend; it has become a pressing necessity. It can pave the way for an office or work environment that creates empathy, mutual respect, and support, and where employees are recognised beyond their job titles as individuals with distinct needs and aspirations.

A supportive workplace isn't one that merely encourages open discussions. It is also one where all employees, whether a manager or an intern, can freely voice their concerns, anxieties, and suggestions without judgment or consequence.

It requires active and attentive listening from employers and leadership. It can also serve as an early tell-tale of any potential challenges within an organisation.

Companies should consider robust employee assistance programs, provisions for mental health leave, routine wellness checks, and continuous mental health awareness campaigns.

Achieving this equilibrium between work-life balance has become an even greater necessity in current times. Whether through flexible work schedules, encouraging remote working options, or urging employees to take periodic breaks or holidays, it has become more important than ever for companies to uphold the notion of rest and rejuvenation. Mental recharge is essential for sustained productivity.

Innovations like the fourday work week, although still in experimental phases, are indicative of a global shift towards prioritising employee wellness.

Addressing employee burnout is a critical aspect of mental health in any company and cannot be overstated. Its prevalence has reached such concerning levels that the World Health Organization has categorically identified it as an occupational phenomenon and mental health risk.

The collective well-being of employees directly impacts the profitability of an organisation. Employee mental wellness, in a 21st century work environment, has become more critical than ever.

Should you or someone you work with require counselling support, reach out to SADAG on their 24-hour helpline (0800 456 789) or SMS 31393.

ABOUT THE AUTHOR

Ahmed El Hofy is the General Manager for South Africa for The Janssen Pharmaceutical Companies of Johnson & Johnson.

Prescription: Ice Cream A Doctor’s Journey to Discover What Matters

By Alastair McAlpine

Dude! You’re everywhere!

I stared at the text on my phone, confused. It was from a close friend of mine living in London. What do you mean? I hurriedly texted back. I was out with friends and didn’t want to appear rude. That thread on Twitter – It’s all over the news! Everyone’s talking about it!

At that moment, my phone started to vibrate. It didn’t stop for the next two hours. Texts and WhatsApps from family and friends asking if I was the author of a thread that was rapidly circling the globe; journalists trying to get in touch; members of the public reaching out; Twitter notifications that began as a river, but one that started to rapidly flood and soon quickly burst its banks. The more I tried to keep up the further I was falling behind. And then, quite suddenly, with more than fifty per cent of its battery remaining, my phone decided it had had enough and shut down. I exhaled. What the hell had just happened?

Want to read more? Find Prescription: Ice Cream by Alastair McAlpine at leading bookstores and online.

After collating all the kids’ thoughts I had collected over the past few months, I had decided earlier that day, rather randomly, to post them on the app formerly known as Twitter. At the time I had a modest following (around 2 000 followers), and most of my tweets received around ten ‘likes’ and two or three ‘retweets’. During my lunch break, I quickly composed a thread summarising what I had found. It went as follows:

Alastair McAlpine, MD @ AlastairMcA30, 1 Feb. 2018

For an assignment, I asked some of my terminal paediatric palliative care patients what they had enjoyed in life, and what gave it meaning. Kids can be so wise, y’know. Here are some of the responses.

(Thread)

First:

NONE said they wished they’d watched more TV.

NONE said they should’ve spent more time on Facebook.

NONE said they enjoyed fighting with others.

NONE enjoyed hospital.

MANY mentioned their pets:

‘I love Rufus, his funny bark makes me laugh.’

‘I love when Ginny snuggles up to me at night and purrs.’ ‘I was happiest riding Jake on the beach.’

MANY mentioned their parents, often expressing worry or concern:

‘Hope Mum will be okay. She seems sad.’ ‘Dad mustn’t worry. He’ll see me again soon.’

‘God will take care of my mum and dad when I’m gone.’

ALL of them loved ice cream.

ALL of them loved books or being told stories, especially by their parents:

‘Harry Potter made me feel brave.’ ‘I love stories in space!’

‘I want to be a great detective like Sherlock Holmes when I’m better!’ Folks, read to your kids! They love it.

MANY wished they had spent less time worrying about what others thought of them and valued people who just treated them ‘normally’:

‘My real friends didn’t care when my hair fell out.’

‘Jane came to visit after the surgery and didn’t even notice the scar!’

MANY of them loved swimming, and the beach: ‘I made big sandcastles!’ ‘Being in the sea with the waves was so exciting! My eyes didn’t even hurt!’

Almost ALL of them valued kindness above most other virtues: ‘My granny is so kind to me. She always makes me smile.’ ‘Jonny gave me half his sandwich when I didn’t eat mine. That was nice.’

‘I like it when that kind nurse is here. She’s gentle. And it hurts less.

Almost ALL of them loved people who made them laugh:

‘That magician is so silly! His pants fell down and I couldn’t stop laughing!’

‘My daddy pulls funny faces, which I just love!’ ‘The boy in the next bed farted! Hahaha!’ Laughter relieves pain.

Kids love their toys, and their superheroes:

‘My Princess Sophia doll is my favourite!’

‘I love Batman!’ (All the boys love Batman.) ‘I like cuddling my teddy.’

Finally, they ALL valued time with their family. Nothing was more important. ‘Mum and dad are the best!’

‘My sister always hugs me tight.’ ‘No one loves me like mummy loves me!’

Take-home message:

Be kind. Read more books. Spend time with your family. Crack jokes. Go to the beach. Hug your dog. Tell that special person you love them. These are the things these kids wished they could’ve done more. The rest is details.

Oh…and eat ice cream.

Trigger (Un)Happy

By Mo Gawdat

W elcome, my son. Welcome to the machine. The machine is the term Pink Floyd used to describe how the modern world shapes us. How it molds us and how it forces us into corners that stress us. The machine of the modern world is a place where we follow aimlessly what we are told to follow.

Our thoughts, beliefs, acts, and desires are sold to us, and we accept them. We spend a lifetime chasing them, never stop- ping to notice as our lives slip away. Every day, we are worn down a little more, we get stressed a bit more, day after day after day.

Often, the reason we don’t take a stand is because we don’t recognise all the things that cause us stress. We get used to feeling stressed, and so we let the stress slip into our lives unnoticed, starting with the very first stressor, when our aggressive morning alarm jump-starts the day in a hostile fashion. Instead of taking a stop to prevent that the next morning, we simply roll over, snooze it, so it attacks again a few minutes later, and we accept the repeated hostility as our normal unpleasant start to the day.

One minute into the day, we eagerly rush to look at the morning head- lines for our assured daily injection of negativity and fear, setting the day up with the perfect start for the stress to continue every step of the way until we are back home, exhausted, to argue with our partner or plug our minds into the violence, deception, and horror of a long series to binge- watch before we go to sleep.

A lot of what’s causing you stress is preventable if you choose to reject its presence in your

life.

But the first step you need to take to prevent it is to recognise it when it pops up in your life. The stressors we suffer every day are plenty. There are so many, as a matter of fact, that we have coined a term to describe them. We call them . . .

A TONN of Stress

Unless you are smugly reading this off the grid from a white-sand beach somewhere, sitting underneath your very own palm tree that drops fresh dates on demand, while you sip your piña colada with no annoying people, noise, deadlines, and distractions around you, then you’re likely surrounded by reasons to be stressed.

There’s no escaping stress in today’s world. Stressors are everywhere. Some are large, and some are small. Some are predictable, and some come totally out of the blue when you least expect them. Some happen to you, and some you generate to torture your own self. Instead of counting every single possible stress, it helps to recognise four über-categories of it. That way, they become easier to deal with, either removed or minimised.

Some stress can be external - life events that are applied to you from outside. Other stressors are internal - caused by your own thoughts, emotions, physical pains, and misalignments.

Wherever they originate, externally or internally, stressors can be high in their intensity - we will call those macro stressors - or small and bearable - we will call those micro stressors.

With those four varieties in mind, you can visualise that all the different types of stress can fit neatly into four quadrants shown here in the stress quadrants diagram.

One dimension to observe is the intensity of the trigger that stresses you. One major event that exceeds your ability to handle is known here as Trauma.

One or a few internal thoughts or emotions can take you down and can linger. We will call them Obsessions.

Any other external stressor that does not break you on its own because it resides within your tolerance level fits within what we call Nuisances, and all other internal thoughts and emotions that pass within you but are not big enough for you to obsess about will be called Noise. Put those all together and they become a TONN.

Want to learn more? Get your copy of Unstressable by Mo Gawdat, published by Pan Macmillan and available at leading book stores and online.

Helping You Live Life Well

At Wellness Warehouse, we are here to help YOU live life well by offering the know-how and products you need to create a balanced lifestyle focused on preventative healthcare

Through our omnichannel retail solution, the products that we offer, and the information that we share, we hope to help you to make the best educated choices for your health.

The Wellness Training Academy

Did you know that we have a dedicated academy for all our Wellness Warehouse Sales Assistants, Wellness Assistants, and Wellness Consultants?

The courses we offer through the Wellness Training Academy equip our team members with in-depth knowledge and skills to confidently assist you on your health journey. Keeping our customers safe, inspired, and empowered is only achieved through quality education and training excellence.

Information changes rapidly in the health and wellness sector, so we keep abreast of emerging trends, new research, and international developments by being dynamic and responsive to business and customer needs.

The majority of our team members are new to preventative and holistic wellness, and are mentored and

How Can We Help You?

trained from grassroots up to become homegrown health enthusiasts. Those who are already integrative professionals (such as homeopaths, phyto-therapists, naturopaths, somatologists, and sports scientists) are given product-specific knowledge and learn how to practically apply their training in the fast-paced and demanding retail setting.

The core curriculum of the Wellness Training Academy covers the foundations of nutrition, lifestyle, supplementation, natural beauty, eco home, clean fitness, and introductory herbalism and homeopathy . Our sales team members complete between six and nine natural health modules (depending on their role), and then gain experience over two to three years to advance to the coveted Wellness Consultant position.

We also develop content and facilitate training on topics as diverse as customer service and selling skills, workplace wellness, mindfulness and somatic awareness, life skills, EQ and effective communication, leadership skills, team effectiveness, culture and values, and sustainability and our green journey as a business.

Our Educational Approach

We focus on addressing the underlying causes of chronic illness - inflammation, gut dysbiosis, blood sugar imbalance, stress, environmental toxicity, and immune dysregulation . Our approach is preventative, holistic, and personalised

We follow a blended learning model by offering our team members in-person workshops and master classes, live and recorded webinars, as well as learning opportunities through our online training platform.

We also partner with our world-class suppliers to share product-specific knowledge on thousands of products through training in store, online, and through half-day intensives at our training venues in Gauteng and Cape Town.

At the end of the day, the best learning tool is personal experience – we are all on our own health journeys, and when we experience the power of natural health solutions for ourselves, our families and our communities, it is easy to serve our customers with passion, empathy, and care.

Want to chat to a Wellness Warehouse Consultant about your unique health needs?

Find them in store, or scan the QR code to book a complimentary 20-minute online consultation.

ON OUR BOOKSHELF

PATIENT 12A

Lesedi Molefi I Pan Macmillan South Africa

A compelling exploration of human resilience and the complexities of mental health within a psychiatric facility. Molefi masterfully intertwines themes of trauma, healing, and identity, creating a narrative that is both poignant and haunting. The protagonist’s journey through the maze of institutional life reveals deep insights into the stigmatization of mental illness and the struggles for personal redemption. The richly developed characters and sharp prose make it a thoughtprovoking read that lingers long after the final page.

YOUR ULTIMATE PERSONAL FINANCE GUIDE

Johan Gouws I Penguin Random House South Africa

A practical and comprehensive resource for anyone looking to gain control over their finances. Gouws breaks down complex financial concepts into clear, actionable advice that is accessible to readers at any stage of their financial journey. The guide covers everything from budgeting and saving to investing and planning for retirement, with a strong emphasis on building long-term wealth and financial security. Gouws’ straightforward approach and real-world examples make the book an empowering tool for readers to achieve financial independence and make informed money decisions. Whether you're just starting out or looking to refine your financial strategies, this guide provides a solid foundation for success.

INTERPRETATIONS OF LOVE

Jane

Campbell I Jonathan Ball Publishers

A deeply moving exploration of the many facets of love - romantic, familial, and selflove. Campbell’s prose is both elegant and emotionally resonant, drawing readers into the nuanced lives of her characters as they navigate relationships marked by passion, longing, and vulnerability. Through interwoven stories, the author delves into the complexities of human connection, revealing love's ability to heal, transform, and sometimes wound. Each narrative offers fresh insights into the emotional landscape of her characters, making the book an introspective and thought-provoking read. Campbell's skillful storytelling makes Interpretations of Love a poignant reflection on the enduring power of love in its many forms.

STAYING STRONG: 365 DAYS A YEAR

Demi Lovato I Macmillan Publishers

An empowering and intimate collection of daily affirmations and reflections that encourage readers to embrace self-care, mental wellness, and personal growth. Drawing from her own experiences with addiction, recovery, and mental health struggles, Lovato offers a blend of inspiration, vulnerability, and practical advice. Each entry is designed to uplift and motivate, making it a valuable resource for anyone seeking daily guidance or a reminder to stay positive through life’s challenges. The book resonates with authenticity and provides a comforting sense of connection and hope.

LIFE LESSONS: HOW TO FAIL AND WIN

Alan Knott-Craig I NB Publishers

WELCOME TO GLORIOUS TUGA

Francesca Segal I Penguin Random House

A sharp, satirical take on the complexities of modern life, set against the backdrop of a crumbling seaside town. Segal’s wit and keen eye for detail breathe life into a cast of eccentric characters whose intertwined lives reveal the absurdity and poignancy of human nature. Through clever dialogue and rich, atmospheric settings, the novel explores themes of disillusionment, community, and the search for purpose amidst chaos. Segal's writing balances humour with deeper emotional currents, making this an engaging and thought-provoking read that resonates with both its warmth and its biting social commentary.

An insightful and candid reflection on entrepreneurship, leadership, and personal growth. Drawing from his own experiences, KnottCraig offers practical advice on embracing failure as a stepping stone to success. The book is filled with valuable lessons on resilience, perseverance, and adaptability, making it a mustread for aspiring entrepreneurs and business leaders. With a conversational tone and real-world examples, Knott-Craig encourages readers to redefine failure as an essential part of the journey toward achieving their goals. The book is both motivational and grounded, offering wisdom that resonates well beyond the business world.

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